Tag Archives: The WOW Team

Weekly Pep Talk Issue 1 Nov 25, 2007 Revisited

Welcome to the Inaugural Issue of The Weekly Pep Talk

Tackling the hills at Inspiration Point

To add perspective to the wonder of Go WOW Team I am publishing each of the Weekly Pep Talks starting from Issue 1. If you are one of our WOW Members who has been a part of this group since 2007 please comment here. And thank you so much for being part of this awesome group of women. Go WOW Team! – Coach Stephanie

Ask About Running
The Weekly Pep Talk
First Issue, November 25, 2007
This week is dedicated to runner Jane M. (we’ve had some great runs together!)
Monday, November 26 – Sunday, December 2, 2007

Hello to All!

Welcome to the inaugural issue of The Weekly Pep Talk; commentary on life for women who run. My name is Stephanie Atwood. Many of you know me from my work as a running coach. There is more to life than running yet, when Running Becomes a Part of Your Life, it will influence all other aspects. This was the impetus for writing this weekly digest.

We all have lives outside of our running yet; running has brought us together in one way or another. I want to share all kinds of news and information that are related to us as runners and as women!

TRAIN FOR POPULAR RACES
I’m going to choose well known races throughout the country and the world and give you training schedules and tips for these specific
events. It’s always the right season for some great races. Training
schedules include:

• The Kaiser Permanente Half Marathon & 5K
• See Jane Run Women’s Half Marathon & 5K
• The Boston Marathon
• The Chicago Marathon
• The Bay to Breakers/San Francisco
• The New York City Marathon
• The Honolulu Marathon
• The Disneyland Marathon
• The London Marathon
• The Nike Women’s Half and Full Marathon
• The San Francisco Half & Full Marathon & 5K

If you notice that I’m predominantly indicating races in California,
and specifically the Bay Area, it’s because that’s what I know.
Please feel free to send me information on other runs. I’ll check
into them. I especially want to know if the runs are for women only
and, if they are well organized!

Right now, I’m focusing on the Kaiser Permanente Half Marathon and 5K Run – February 3, 2008. Starting today, you have 10 weeks to get prepared for this race. 10 weeks is enough time for either event. For the Half Marathon, you should already be running, even if not training officially for this race. I’ll give you an intermediate training schedule for the half marathon. For the 5K (3.1 miles) you can start from scratch and be ready for this fun event.

The entry fee goes up after 1/11/08 and there is a limit to the
number of participants. All race details are on the official website
http://xnet.kp.org/sanfrancisco/index.html. So, if you haven’t
already started training, Now Is The Time!!

INTRODUCING THE AUTHOR
This issue I’ll tell you about myself. The research was easy! In my
senior year of high school the entire class had to run a mile for the
President Kennedy Physical Fitness Test, as required for all
graduating seniors. We girls never ran on the track. In fact, we were
not allowed to run in high school running programs. At that time
there was no Title 9.

I failed miserably in my attempt, having no idea how to pace myself.
I felt abandoned by the P.E. Dept. having no concept of how to run
that far. Our “Girl’s” PE Program never offered any type of running
program in my entire 4 years of high school. Thank goodness things
have now changed.

However, this event piqued my interest in learning more about my
physical limits and “pushing myself”. My chosen graduation present
was a trip to a girl’s Outward Bound Course in the Cascade Mountain Range. Outward Bound introduced me to my inner ability to overcome both mental and physical fears and obstacles. In addition to rock climbing, rappelling, and 3 days alone in the woods with no food or sleeping bag, I completed running a “marathon” at the end of the 26 day course! It was life changing…

I loved learning that a woman like me could do these things! I
blossomed with the realization that I could overcome mental and
physical barriers that had seemed impossible. These barriers were
self-made and I could change them! This was a wonderful awakening for an 18 year old.

Graduating from high school created many life changes as I headed out on my own, not knowing what direction to go in. Living on my own, with a full time job and part time attendance at a community college, gave me ultimate freedom and limited time. I stopped exercising and gained more than 40 pounds. Oh, those morning doughnuts, endless cups of coffee and sitting all day were changing me in ways I hadn’t realized. I had so much to learn about what really mattered.

RUNNING ON A REGULAR BASIS
When I realized that change needed to occur I was positive that I
could make it happen. It would take work and believing in myself but
I knew I could do it! I started running after work in a park across
the street from where I lived. I ran when it was dark because I was
embarrassed for people to see me. Running/Jogging at that time was
not common, especially for women. One time around the block equaled 1/8 of a mile. It took about a month before I ran 8 times around that block, but I was on my way!

30 pounds lighter and a few years later I ran my first official
marathon and placed third female! Another milestone had been reached and I was hooked. I have been running ever since.

THE ESSENCE OF THE STORY
The essence of this story however, goes way beyond my love of
running. The true benefit has been the gift of fitness, discipline,
and the psychological/emotional lift that running has given to me.
Running has offered comfort and clarification to me during difficult
times when the rest of my life was in turmoil. There have been many
trials throughout my life (as there are for all of us) and running
has been a steadfast friend. There have even been epiphanies (of a
sort) during my running. Little assists and major realizations have
occurred and, as any runner knows, they just happen! How could I give that up?

Now, if I had to stop running for reasons beyond my control, I would
have the wonderful memories and knowledge of the commitment I made when I COULD run. I would carry within me the solace of knowing that I was given a gift and took full advantage of it while I was able.

You owe it to yourself to use this gift, too. The distance you run is
not the issue. How fast you run doesn’t matter. That you get out and
maintain your well-being; that you run to show your appreciation for
the ability to move; that you realize how much better you will be,
for those around you, when you take care of yourself through
exercise; these are what matter!

A USEFUL WEBSITE FOR WOMEN
Amy Montemarano started a new website for women who travel and want to run with other women during their stay. She offers information forvacation sites and for business travel. Check out her website at www.womenruntheworld.com. Isn’t this a great idea? Thanks for putting it together Amy.

UPCOMING BITS AND PIECES:
• Stay tuned for details about the Sunday running program that
will launch in early January, 2008.
• Start preparing for the upcoming running tours to England
this summer and the NYC Marathon in November of 2008.
• Hold on for the official launch of the Ask About Running
Website

The easiest way to continue to receive this weekly digest is to subscribe to my Yahoo Group at AskStephanieAboutSports@yahoogroups.com and you’ll be on the
automatic mailing list.

Please send me your stories, comments, and questions about life and running. My E-mail is Stephanie@AskAboutRunning.com. I’m very
excited to see how this digest evolves.

And, if you are training for the Kaiser Half and 5K, be sure to open
the Training attachment on this E-mail or check the group site or
contact me directly. We’re going to have a lot of fun with our Weekly Pep Talk!

Best,
Stephanie Atwood
Stephanie@AskAboutRunning.com

P.S. Photos were added in this current version for a nicer presentation. These early issues were originally published as emails from word documents.
Go WOW Team

Questions Provide the Key – Weekly Pep Talk Start May 11, 2015

The Weekly Pep Talk #277

Start May 11, 2015
by Stephanie Atwood
 

Questions provide the key to unlocking our unlimited potential

– Anthony Robbins.
 
This quote was retrieved from our January 2010 Weekly Pep Talk. This newsletter, The Weekly Pep Talk, has been sent consistently since 2007!

******

 
WOW Woman of the Week: Robbi Cook is one of the longest term members of Go WOW Team. She is a quiet, consistent (and surprisingly daring!) member. Thank you for your support of Go WOW Team Robbi. It’s been a good adventure so far. Where do we go next? Here is a quote from Robbi after her second half marathon in 2010. ”Thank you WOW team for inspiring me to run my second 1/2 marathon! I never would have imagined doing this a year ago…more

*******

 
May Birthdays – Lily Chien-Davis, Edie Cote, Faith Wolper-Terwilliger, Kim Lowe, Kelly Woodard, Kathryn Levenson, Christie Aereias, Gretchen Treffilletti, Jessica Mangaccat, Michaela Ristaino, Pam Skiles, Aisling Lipton, Ingrid Canepa, Becky Freeman, Sara Tarantino. Happy Birthday Ladies!

 *****

See Jane Run Discount Coupon 25% off for anyone. You don’t have to be a WOW Member. And, this applies for all races, all distances, including Alameda and Seattle 5K, half marathon and the fall duathlon, triathlon at Shadow Cliffs! Code: SJRAMB15300 at www.seejanerun.com
 
Ready to Beat Fat, Get Fit, Go from Couch to Accomplished? Join Coach Stephanie on Thursday, May 14 at 6:00 PM 

*****

Coach Pep Talk for the Week: 
Maca. Who knows about maca? I know some of you use it already and I am thinking of adding Maca Capsules to our current supplement list at AtLastTheBest.com.
 
What is maca? It is a root, grown in the high altitudes of South America. It is totally natural and has been touted as having magical qualities including higher energy levels, hormone balancing and increased libido. My main interest, as a nutritionist and coach, is in a natural pick-me-up as a morning alternative to coffee.
 
Maca is high in natural starch, meaning it has a high glucose content. This is clearly part of why it would give someone energy.  I know of people who put a bit of maca powder in their smoothies in the morning for its “super food” benefits. However, the 1 tsp. recommended dosage does not infer that one would get a sugar rush. Granted, the powder is dehydrated and much denser than the fresh root but there is probably more to its energy potential than just its starch content.
 
I have tried maca powder sprinkled on oatmeal and found it quite unappealing. Some describe it as “tasting like dirt”. Thus, the capsules (or v-caps) to be precise (vegan-caps) would offer the energizing effect and the convenience of taking the supplement whenever you like rather than having to blend with other food.
 
Tell me if you use maca and what your experience has been. I am very interested in whole food nutrition and supplementation, when possible. Maca seems like a good option and one that I am adding to my morning regimen. Who else takes maca?
 
Here is a link to an interesting article about maca and the appropriate dosage for healthy use. 

*****

Fill in your workouts online through our WOW Team/Strava Challenge (Kim C joined!) or continue using the paper form for the WOW Team Challenge. Your choice but be sure to DO IT! If using Strava just list Go WOW in the title of your workout to distinguish it from other non-WOW workouts. I’ve been listing all my workouts based on time, not miles. You can do both but I will only list my races with times. This will keep the rest of my information a bit private while still sharing the important stuff and keeping me “honest”.
 
Link to the WOW Team Challenge Form. Are you filling in your WOW Team Challenge Form? We have several members who have claimed their 10 hour dog tag. Come on ladies! There are more of you out there!
 

  • Kim Conner
  • Allison Hickey
  • Kathleen Davis
  • Jacque Keller
  • Nicole Dryden
  • Anne Olson

 
Please announce your 10 hour achievement on Facebook and keep track of your hours. We will reward you at our next Wednesday or Sunday workout and will put your photo on the Facebook Winners Circle and Go WOW Team page. Who else has gotten to Level 2 at 10 hours completed? Now, keep going to the next level at 50 hours! That’s some major miles. I am now at 48 hours and zeroing in on the 50 hour badge. Who else is there?

*****

 
Marathon Minute: from Coach Lauren – Read more about WOW Team Mentors on our Website Blog. These posts go all the way back to 2010.
 

*****

Bay Area Go WOW News
 
Hi Ladies!
 
They did it! The Golden Gate Relay is now over and seemed like quite the event. They started in Calistoga and just kept going until they got to Santa Cruz. Congratulations to the 12 women who participated: Karin T, Lizette B, Allison H, Leslie G, Gina H, Gretchen T, Lori W, Jessica M, Michelle K, Cecilia H, Nicole D, Tres F!

We are in the process of putting together a book about the experience and will let you know when it is published. I will produce a Kindle book first and, who knows, we may turn it into a best seller!
 
Happy Mother’s Day to all you mothers out there. It always surprises me how many of you choose to get out and run rather than sleep in. You are some awesome mothers!
 
It was great to see Sophie J join us last Sunday after having just graduated with her Masters in Family Counseling while also running a family with 3 small children. So good to see you Sophie. Keep coming!
 
Coach Lauren is on a trip to Greece and Turkey until mid June. Yikes! What am I going to do? Have a great trip Lauren. We miss you already.
 
The half marathon and 5K training is going well. I see our new members gaining strength and speed. If you stick with the plan you will be well prepared on race day for a quality race. And, I can guarantee you will not finish last!
 
So much of participating in a race is the confidence to finish. All of you have already completed the distance many times or, if you are training for the half marathon, you are building steadily. Now it is just fine tuning your training and sticking with it. Don’t give up! You can do this!
 
This Thursday will be the intro/orientation for our Couch to Accomplished Program. Join the call to learn more about this amazing fat burning program.  And if you haven’t listened to the videos I offered earlier this month, here is a link to all 4 segments with videos about your perfect body, 7 minute exercise sets, and the importance of water. I hope some of you will join me on Thursday for the live call of Beat Fat, Get Fit, Couch to Accomplished
 
When: Thursday May 14, 6PM
What: Dial in call with Coach Stephanie to explain how to become a more efficient fat burner
How: Dial in: 1 712 432-3011 Code 211360
Additional: Coach Stephanie will go over the 10 day program for how to burn more of your body’s stores of fat. This is based on her best-selling book Belly Fat Blowout and works for already lean athletes or “wannabe’s who would like to reduce that donut around their waist.
 
It’s free and you will learn a lot.
 
See you Wednesday, Thursday, or Sunday. I’m up for this. How about you?
Coach Stephanie
 
See Jane Run Racers
Faith Enemark
Holly Haley
Kim Connor
Marybeth Temples
Coach Stephanie
Nicole Green
Gretchen Treffiletti
Rosa Kaderas-Redmond
Allison Hickey
Who else?
 
Other
New, Free! Wednesday Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Wednesday morning. Details on Meetup
 
Big Sur it is! You voted, we listened! Go WOW Team will be participating, once again, in the Big Sur 5K and Half Marathon on November 7-8. Mark your calendars now as you have to sign up early to be guaranteed a spot in the race. You also need accommodations and Go WOW handles some of this, or you can do your own. Either way, you need to prepare EARLY.

*****

Bits and Pieces…
 
Start your own WOW Team neighborhood group. We’ll help! We’re just in the testing stages of this but if you want to start your own group contact StephanieAtwood@gowowliving.com. Let’s expand and share the Go WOW LOVE in your city or state!
*****
 
Information:
At Last The Best and Go WOW Living are offering all products recommended by Coach Stephanie, including supplements, books, and more. Check it out! http://atlastthebest.com
 
Go WOW Team is our team website! http://gowowteam.com.
 
Facebook Links – Please LIKE us on our public page at http://facebook.com/gowowteam and http://facebook.com/wowliving and, for Members only, ask for an invitation to The Winners’ Circle (details in your New Member’s Welcome Letter)
 
RSVP on Meetup – Whether you are a member or drop-in, please RSVP on http://meetup.com/gowowteam . Members do not have to pay an additional fee, just click through when you RSVP. Your Meetup RSVP also assures that if we need to cancel, you will be notified!

*****

 
Amazon Books by Best Selling Author Coach Stephanie Atwood
 
Books are also available online at our new website at http://atlastthebest.com and on Amazon in Kindle format and paperback.
 
Belly Fat Blow-out 2! http://amzn.to/19hyouV Sequel to the bestselling Belly Fat Blowout 1. Lose inches, balance blood sugar, reduce night sweats, burn fat and be a better athlete.
Belly Fat Blowout Book 1 http://amzn.to/ZkB8A2 . Now in paperback, too.
Run Faster Race Even Better http://amzn.to/WYNXje
Run Faster Race Better http://amzn.to/Wi5Qfg Now in paperback, too.
Journal – A Day of Achievement and Inspiration – in paperback only http://amzn.to/1o9OCjr
 
Please leave a review on Amazon.com if you can. I love the feedback and the positive reviews help sell the books. 20 words are all it takes! Thanks – Coach
 
Share your updates and photos with us on The Winners’ Circle.  Let’s help each other stay accountable and let each of us know that we are important. That’s what running buddies do! That is why the WOW Team exists! Let’s get this done together. Go Running Buddies!
****
Note that meetup and the Go WOW Team website offer directions by clicking on the maps and location links. It’s better, oftentimes, to look over our pre thought out descriptions than just setting your GPS and heading out. Some of our locations are difficult to find using GPS because they don’t have a precise address. When you RSVP if for any reason we need to cancel, we can notify you. Please RSVP. Thanks!
 
Questions, comments? Post them on Facebook, if possible. Meetup works too.
 
Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • May 14 – Couch to Accomplished, Beat Fat, Get Fit was postponed until this date. Join us for the live call
  • May 16 – Saturday Trail Runs, check with Tres on the series of trail runs that she will lead for intermediate runners. First one is May 16 at 1:00. Details on Meetup.
  • May 23 – Saturday workouts with Susan Haworth in Alameda. Susan has offered to help out with some Saturday fun workouts for all levels. Starting On May 23, with about one each month. Details coming soon on Meetup.
  • May 31 – practice on See Jane Run Half marathon Course
  • June 20-21 – See Jane Run Expo and Race
  • June 27 – Tres’ Trail Run
  • June 28 – Triathlon Orientation Talk and Clinic 
  • July 11 – Plan Nutrition for Peak Race and Training Performance – a talk by Coach Stephanie at Road Runner Sports in Berkeley 

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at or http://meetup.com/gowowteam
 
Bay Area Women’s Racing Federation 2015 Calendar of Races – Want to race as a team? Join our Bay Area Women’s Racing Federation (BAWRF) and get in on the fun. Contact Coordinator Lizette if you plan to participate at Lizette.byer@gmail.com . Here is the link to the schedule of races and how to register. http://www.pausatf.org/data/2015/RRSchedule2015.html .
 
Race for Money and Points. The Bay Area Women’s Racing Federation is Official
Specifically geared to racing in the USATF Sponsored Series that offers money and points to qualifying teams. Any woman may join us who loves to compete. You don’t have to be a WOW Member because this group will require separate, individual membership and annual team membership and insurance through USATF (United States Track and Field). Group information is available at http://meetup.com/bawrf-usa .There is a lot of information on the PAUSATF site, too. We list ourselves as BAWRF or Bay Area Women’s Racing Federation.
***** 
Be sure to look over our website at Go WOW Team website to realize ALL the VALUE of your WOW Membership.
Post on Winners’ Circle every week –Open to all WOW Members, current and former – Be sure to join if you haven’t already!  http://www.facebook.com/groups/244142088969843/295132213870830/
 
Photographs:
#1  Robbi Cooke and Coach Stephanie at the Redding 9 miler, photo by Lauren Ganes
#2  Maca Root in its natural state. Photo from superiorsupplementmanufacturing.com
#3  The Golden Gate Relay Dynamic Dozen at the finish. Photographer unknown
#4  Eileen K at the finish of her leg at the Christmas Relays in SF, photo by Lauren Ganes
#5  Eileen K sprinting to the finish at the Big Sur 5K, photo by Lauren Ganes

 

The Weekly Pep Talk Issue 274 Start March 29, 2015

Quote of the Week: “If I can imagine it, I can achieve it.” – Anthony Robbins

WOW Woman of the Week: Shout out to returning Member Kathrina Weekes! Now you have to come see us a bit more often, OK? Promise? Is the See Jane Run 5K on your list for this year?

*******

April Birthdays – Rebecca Novick, Elke Russell, Karin Tulloch, Jen Wuest, Kosheno Moore Takahashi, Emily Tharp, Colleen Blakelock, Julie Traylor-Cruz. Happy Birthday Ladies 

*****

Coach Tip of the Week: Race let-down. It is common to put a lot of effort and expectation into your race training. Distance doesn’t matter. It is the mental, emotional commitment that you put into your training that makes reaching that goal truly important. When it’s over, then what?

It is extremely common for a sense of let-down and loss. Like, what just happened? You trained hard, you got nervous and excited. You raced! Now it’s over. Oh my!

You are not alone.

In coaching and training lingo this fits in with the concept of periodization meaning that, as in life, there is time and need for ebb and flow, up and down, high and low. So now that your race is over, give yourself a pat on the back for what you accomplished. Then give yourself permission to feel a bit lost, even depressed. It goes away…

You are not alone. I mentioned to our group on Sunday, we at Go WOW Team want to make fitness something you include in your life on a regular basis and hopefully, for as long as you can move. One of the benefits of this club is that, because we always meet, every week, all year. You just need to get yourself out here even when you are a bit down. We’ll get you moving!

On to See Jane Run!

As I also mentioned on Sunday, this is our first week of training for the See Jane Run 5K and Half Marathon (also, on same weekend, the Zooma 10K and Half Marathon). So, welcome new trainees! We’ve got your back. Also, it’s not too late to join us for training. Now is the time! Jump in!

You long time members, or recovering ORF (or Livermore) racers, it’s all good! I look forward to training with you at all your individual stages. Let’s not forget to appreciate what we all have…the gift of moving our bodies!

*****

Link to the WOW Team Challenge Form. Are you filling in your WOW Team Challenge Form? We have several members who have claimed their 10 hour dog tag. Who will be next?

  • Kim Conner
  • Allison Hickey
  • Kathleen Davis
  • Jacque Keller
  • Nicole Dryden
 *****

Please announce your 10 hour achievement on Facebook and keep track of your hours. We will reward you at our next Wednesday or Sunday workout and will put your photo on the Facebook Winners Circle and Go WOW Team page. Who else has gotten to Level 2 at 10 hours completed? Now, keep going to the next level at 50 hours! That’s some major miles…

*****

Marathon Minute: from Coach Lauren – It’s short so I decided to post the whole things right here. You can also refer to it at the following link on our website.

Success Teams

by Member Appreciation and Go WOW Coach Lauren Ganes

Fitness and friendship, is there anything better than that? The warmth and support of the WOW team provides the opportunity for women to explore, succeed and reach goals they never dreamed of.

As a member of WOW for nearly 6 years it has been a privilege to watch women grow, whether walking, running or training for a triathlon.

We have Coach Stephanie to thank for not only founding the team, but for providing an environment where women feel safe to challenge themselves with the bonus of creating lasting friendships.

And thinking about friendships, and how meaningful the WOW team is, reach out to the members of your Success Teams today. Say hello, wish them well (email or phone) and, if you haven’t seen them recently (or ever!) encourage them to work out with us real soon. Everyone benefits when we share in the success of fitness by working out together.

Thank you, Coach Stephanie for supporting us all in our quest to stay fit!

*****

Bay Area Go WOW News

Hi Ladies!

The last few weeks have been hectic and exciting and brought out the best in you WOW Women. Congratulations to all racers and especially for the time you devoted to training. That’s where the commitment lies. That’s where the improvement comes from. It’s also a place that I know many of you appreciate having those WOW Buddies out there to keep you pounding the pavement, week after week.

I want to offer a special congrats to those ladies who ran the half marathon. The amount of training is significant and they followed through week after week. I think almost all of our runners had personal bests.

  • Rosa Kaderas-Redmond came in under 2 hours with almost 2 minutes to spare and 2 minutes better than last year.
  • Nicole Dryden finished her fastest half marathon yet by about 4 minutes!
  • Allison Hickey ran her first half marathon race with control and, of course, a best time ever!
  • Cecilia Han just gets out there and moves! I’m not sure about your time.
  • Lizette Byer ran the whole race with her daughter making this possibly the best half marathon she’s ever run!

We’re super proud of you all!

I want to thank all of you who jumped in to help out with details where you could. The leaders of the relay teams took on extra responsibility to make sure their teams had the pieces together. Thank you Leaders!

The volunteers who helped out at the Expo on Saturday were invaluable. We got a good bunch of names to add to our mailing list.

The group on Sunday who helped set up and managed the tent included Lauren Ganes, Sandy Baird (Dr. Baird), and Joanie Zecherle. All three of these ladies spent hours out there serving us, helping us, encouraging us racers. It was a big sacrifice of time and does not go without appreciation.

Thank you again everyone and congratulations to all you fine racers. It was fun, wasn’t it? Now we head into training for the See Jane Run 5K and Half Marathon.

Our orientation on Saturday and trail run on Sunday showed interest in both the 5K and Half. Currently I know we have Marybeth Temples, Kim Connor, Holly Haley, and Faith Enemark planning to do the 5K. Who else is training for either one or the Zooma races in Napa (same weekend)? Keep me posted. I’ll try to keep a list for you to know who is doing what. Also, just to see how many read this far, we have a 20% discount at See Jane Run by using code PROMO20. Be sure to enter you team as Go WOW Team.

*****

Other

New, Free! Wednesday Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Wednesday morning. Details on Meetup

Vote for a Fall Half Marathon and 5K. I’m soliciting votes for a fall half marathon and 5K Destination Race. We always have so much fun with these! Any suggestions are welcome but I am especially looking into the Wine Country Race in October or Big Sur again in November. Both of these races fill early so, once we determine our race, you’ll need to make a commitment. Make your comments on Facebook please.

Keep the Spirit!

Coach Stephanie

Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • May 16 – Saturday Trail Runs, check with Tres on the series of trail runs that she will lead for intermediate runners. First one is May 16 at 1:00. Details on Meetup.
  • May 23 – Saturday workouts with Susan Haworth in Alameda. Susan has offered to help out with some Saturday fun workouts for all levels. Starting On May 23, with about one each month. Details coming soon on Meetup.
  • May 31 – practice on See Jane Run Half marathon Course
  • June 20 – 21 – See Jane Run Expo and Race Weekend

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at or http://meetup.com/gowowteam

Photos:

#1  San Leandro Marina with Kathrina (Kathy) 2nd to the right

#2  Victory!

#3  See Jane Run from 2012?

#4  Oakland Run Fest Go WOW Tent 2015 with Ann Ritzma, Pat Chase, Anne Olson, Elaine Porter, Lauren Ganes

Note: If you have a question please post your question on the WOW Team facebook page  and I’ll do my best to post a response there within 1 business day. Go WOW Team!

Jump Start Your Summer and Fall Training with WOW!

50 in 100

The WOW Team is adding 50 new members in the next 100 days and we want YOU!


A run like no other through the Napa Valley


Here is what the WOW Team Offers Every Day:

Professional Coaching with personalized training and goal setting

More than 7 neighborhood workouts (walking, running, speed work, and tempo runs) each week throughout the greater Bay Area. You may attend one or all!

Support online and through mentors (don’t live in the area? Train with WOW through our virtual support and coaching)

Ongoing enrollment. Join ANY time!


Best of the Best

The WOW Team was voted Best Bay Area Women's Run Club for 2012 by an ABC7 Poll.
Join the BEST. Be Your BEST!

Go WOW Team at See Jane Run Half Marathon 2011!


Summer Specials

May
Sports Nutrition Clinic every Saturday, online
Free at meetup.com/gowowteam


June
Power Walking Clinics

  Intermediate Running Clinics

    Starts June 6 in Walnut Creek, 5 Weeks $89. Here is the link
    Starts June 13 in Oakland/Piedmont, 5 Weeks $99. Here is the link

Hill and Pacing Clinics

Free to Members or Join Specific Event on Meetup


July
Start to train for

San Jose Rock’n’Roll Half Marathon Oct 4

  Humboldt Redwoods Half Marathon Oct 21


 


Special Prices

Sign up with a buddy and split the initial membership fee 50/50


Sign up in May for a $20 rebate*


Sign up in June for a $10 rebate*


Sign up by July 16, just in time to start training for fall 5K Walks through Full Marathons and get a $5 rebate

*(once we get all your paperwork)

Register Now

What better time to start your new lifetime of fitness?

Getting started: Details for you to join the WOW Team, as a full subscriber, or a drop-in are available on our website at Go WOW Team
 

Go WOW Team!

Not quite sure what to do next?
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The Weekly Pep Talk – See Jane Run Here Comes the WOW Team!

The Weekly Pep Talk #189
Start April 9, 2012

Words to Live By: Fear is that little darkroom where negatives are developed. – Michael Pritchard

WOW Woman of the Week:  Robbi Cook, from humble beginnings, you stuck with the program and made big progress. And, it’s not over yet. Keep up the good work Robbi. You are doing just what I hoped for WOW Members, making this an ongoing part of your life. Perfect!

Upcoming Events of Note:

Details for these special events are on meetup or below


Dear WOW Members and Interested Readers,

Vacations are good for many reasons. They allow you to look at things differently. I had a great trip to Boston and New York with my daughter and was pleasantly surprised by the insight gained while away. You women, in the WOW Team, who run with me on a regular basis, are very special. I know this! This was not the insight. What I realized was that I need to let you know how much I appreciate what we share.
In context, many of you are aware that I want the WOW Team to expand and be a national (eventually international) program. I want to accomplish this through online coaching support and neighborhood workout groups throughout the country.
However, without you, WOW Team local members, I would not know what a successful program we have. I would not have realized how meaningful our relationships have become and how, over time, we have grown as athletes! We are truly a team! We support each other; we push each other; we make each other accountable; we develop friendships; we grow because of knowing each other; we pace each other; we are creating lifetime fitness because we have found the pieces that make fitness an ongoing and essential segment of how we live. WOW!
When I had the time and space to realize this I knew the next step was to tell you, each of you and all of you how special we are as a group. WOW Team Members share a bond that, when given time to grow, taken seriously, and committed to, gives us the priceless gift of belonging. We belong together as WOW Members and each of us is better individually for what we gain from being a group.
Please share what we have, as WOW Team Members, with other women. Our gift will become more valuable with each new woman who shares the magic with us.

Go WOW Team! – Coach Stephanie


Sunday Talk about Knee Pain and How to Prevent or Treat It – Dr Sandy Baird will talk to us this coming Sunday in Emeryville – We have rescheduled guest speaker, Dr. Sandy Baird, from InnerSport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at drsandy@innersport.com. Sandy will be talking at about 10:00 and will also offer one on one consultation. Her bio is very impressive and is listed in full on the meetup site at http://www.meetup.com/GoWOWTeam/events/44872112/.

Bring a snack and plan to stay after the workout to listen to Dr. Sandy.


Nike Lottery is Open. Deadline to Register April 20
Lizette and Laura have been helping with details on the WOW Team training for the Nike Half Marathon on Sunday, October 14, 2012. If you want to join the lottery group drawing with WOW for this event, you must register by April 20! Details are on the Winners Circle and on the Nike site. Be sure to use our code listed above. You will not be charged unless we get into the lottery.

Whether or not we get into Nike, we will also train for the San Jose Rock’n’Roll Half Marathon on October 7 and (unofficially) some women want to train for the Redwoods Half Marathon on October 21. We have a full fall ahead of us


Summer Hiatus – Just so you know my plans, WOW will use the summer to work on technique and developing an individualized, year round, fitness program. We will keep our workouts shorter for the month of June (after racing at See Jane Run) through Monday, July 16 when we will begin picking it up again for San Jose or Nike in the fall.

Why and how? – If, in fact, WOW is to be a year-round, ongoing fitness program, we all need some down time, some maintenance time, some lower intensity periods. How to do this? Use the summer for shorter, more skill-focused, and fun runs, just for the heck of it! Want to enter a few 5 or 10K races? This is the time! Want to try a cross country race or tough mudder, trail run? Go for it! A summer break means you have an opportunity to work on your own goals… or not.

Track Clinics, Hill Workouts, etc.- I’ll add a few more skiils to your portfolio during the summer that you can practice as you enjoy your freedom of movement, just for the heck of it!

Does this sound OK? Let me know your thoughts.


Sports Nutrition and Weight Control – I want to invite you to a talk this Saturday that will introduce you to some nutrition concepts related to sports, weight loss and good health, overall. It will be right before my normal online coaching call and everyone is invited to participate. Please RSVP on meetup if you plan to attend and I will send the call-in information.

Time: 2:45 – 3:00, Saturday, April 14
Topic: Sports Nutrition – Energy and Weight Control
Where: WOW’s Virtual Coaching World
Cost: No Charge
RSVP: on meetup


Upcoming Random Races and Opportunities:
April 14thRedwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5 – 2012http://www.ocmarathon.com http://www.ocmarathon.com/ The OC Marathon and Half Marathon
May 5-6, 2012 – Gather your friends, co-workers or families (12 member teams).  Decorate 2 vans.  Dress your best (costumes optional).  Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz.  Join California’s Longest Party on 650.508.9700 or email run@therelay.com.
May 6, 2012 – Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
May 20 – The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012 7th Annual Run at Work Day
October 7, 2012 – San Jose Rock’n’Roll Half Marathon http://runrocknroll.competitor.com/san-jose
October 21, 2012 – Humboldt Redwoods Half and Full Marathon http://www.redwoodsmarathon.org
November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – www.malibumarathon.com / www.malibusupathlon.com
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe


Photo #1 – Iris T and Robbi C after See Jane Run 2011. Photo by Lauren Ganes
Photo #2 – The WOW Team after See Jane Run 2011 – Photo by Lesley’s Hubby
Photo #3 – I really do love this photo from Lafayette Reservoir – by Lauren Ganes
Photo #4 – More Lafayette Reservoir – by Lauren Ganes
Photo #5 – At the Oakland RunFest Expo – Photo by Kosheno’s special friend


Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public Facebook Page and I’ll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I’ll check in on both. Go WOW Team!

The Weekly Pep Talk Only 20 Days…

The Weekly Pep Talk #184
Start March 5, 2012

Words to live by: "One of the best things to do sometimes is simply to be." – Eric Butterworth
 
Woman of the Week:  Mary Sue W, who usually runs with us at Sawyer Camp, when we see her. It is always a real pleasure to have you join us!
 
Coach Stephanie’s Tip:  Water, water. What an essential life element. Please remember to drink water on a regular basis for a healthy lifestyle. When you are training and sweating you want to add additional water to the mix. For workouts over an hour, you may want to add some electrolyte mix to that water because you are losing nutrients in your sweat and from evaporation. Small bits (2 oz. or less) on a regular basis is way better that big guzzles when you are excercising.
 
Dear WOW Women and Interested Readers,
 
What fun last weekend watching the trainees starting from Snow Park and heading out on their chosen courses. Everyone did really well! I was, as usual, very proud to be a WOW Team Member!

For some of you this was a first 13.1 miles and you did it with such aplomb. Rowena, Kathrina, and Kyoung completed their first half marathon distance last Sunday. Hurrah! Lizette had a great run and ran most of the way with Ann R, and Robbi C. I ran with Colleen, Michaela, and Fiona, interspersed with Julie, Ellen and Christy. Lily and Kyoung disappeared early. Where did you ladies go? I had so much fun talking, getting to know you better, watching how you’ve improved. Then there was that one guy…never found out if he was single or not…

Beth W, Eileen, Ellen, Iris, and Lesley showed up at Snow Park then headed off to do their leg of the relay. Read some of their comments in The Winners’ Circle.

BTW, ‘loved those WOW t-shirts!

You should all feel good about where you are in your training and where you are going. For some of us, this race will not be our peak and there will be other races in the future. For those of you who are uninjured, well trained, psyched and confident, this is your time! How Exciting!

This weekend is our final long run, to be done at a moderate pace for 14 miles or 3 hours, whichever comes first. We’ll be at beautiful Point Isabel. Our relay participants will be doing 80 minutes, at a moderate to strong pace. Isn’t it great to be able to see the end so near?
 
If the day is nice and you have time, let’s meet for coffee after our workout this weekend.
 
March 17/18 is a taper weekend for ORF and also the start of training for See Jane Run. On Sunday we have scheduled guest speaker, Dr. Sandy Baird, from Inner Sport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at drsandy@innersport.com. Sandy will be talking at about 10:00 and will also offer one-on one consultations. Her bio is very impressive and is listed in full on the meetup site.
 
Also on Sunday, March 18, let’s bring snack food to Walden Park and do a little pre-race “getting psyched up“ celebration. With only 10 miles to run for the half marathoners and 90 minutes for the new See Jane Run Trainees, let’s celebrate with a little good food and casual conversation, along with the talk (and evaluations) from Dr Baird and a Q and A Session from your coach.

For new recruits or women continuing on with training for See Jane Run, I will also go through the 12 week training plan and other details for newcomers. Should be a fun day.
 

March 25 – Post Race Pasta Feed at Michaela’s!

Wonderful WOW Member Michalea R. and husband Tony have offered to host a post-race pasta feed for WOW Members and their families. You Must RSVP so we know who is attending. Starting between 4 – 5 on Sunday, March 25, Michaela and Tony will provide killer home-made pasta sauce (vegetarian, I believe) with meatballs on the side. Each of us is asked to bring a side salad or other side dish and a beverage of choice. RSVP on meetup please (It’s not posted yet) but will be soon. We’ll send directions to all who RSVP. Thanks Michaela and Tony!
 


Welcome Saturday Power Walkers!

We have a new group of women who are POWER Walkers training every Saturday with coaching from me, every other week. Welcome to Dawn P, Michelle S, Willie, and Donna R. These ladies walk fast! They start at 7AM then stay to walk with the WOW Fitness Walkers at 8:30. The goal is probably Nike Womens or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers? Info on meetup…


Training for See Jane Run 5K and Half Marathon starts soon

ü  Virtual Kickoff on March 15,

ü  Neighborhood Kickoff on March 17

ü  Practice starts March 18


 Workout and Event Details are on Meetup at http://meetup.com/gowowteam

Here’s to Fitness, Friendship and Fun, the WOW Way!
Coach Stephanie
P.S. Lauren is back! Yahoo!!

 

WOW Has Been Demoted. Please VOTE!

Don’t forget to vote for WOW asBest Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team! As a heads up, if you look and WOW is already in first place, hold off on voting. We want to be strategic here. However, for us to stay even 1 vote ahead of the other teams is an excellent strategy and will keep us in first place (once we get there!)


Success Teams are Forming! Join us! 
March 8 – Mentor, Beth W will be holding another Success Team Call. Pam, Colleen, Beth, and Lizette have room for one more participant. If you are interested please tell us on facebook and we will invite you to Beth’s call or another group as it forms. Beth’s group meets on Thursday at 8PM. All WOW Members are invited to be in a Success Team. Each group only has 5 members but you are not limited to which group you can join.
 
Eileen K, also a mentor, will be offering a call on Tuesday nights at 7:30 PM. If you are available at this time let us know (on facebook) and you will be invited.
 
I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.
 
Robbi C is also forming a group and details will be posted soon.
 
Thanks to all of the leaders for hosting these call. You may contact Beth, Robbi, Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please. 

If you are interested in learning more, in general about Success Team Calls, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can.


Still Needed! – Oakland Expo Volunteers Needed – The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:
 
Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
 
Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
 
Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends.Times needed are from 45 minutes before (half marathon) race time to about 1:00. We will also need some clean-up here, after the race.  
 
ORF Helpers: Thanks to the ladies below. I need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B – expo
Eileen K – expo



Nike Women’s Marathon and Half Marathon in October – Lizette has offered to help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.
 
Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland
 
Recap from prior weeks:
Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. Please RSVP on the Winners’ Circle for this week.. Thanks!
 
Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources
 
Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/
 
Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.
 
Arrive early; win a prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner.  To reward those of you who follow through with this I’m offering a drawing when I have goodies to give away.

 

Upcoming random races and opportunities:
March 25, 2012– Oakland Running Festival, http://www.oaklandmarathon.com
April 14thRedwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
April 22, 2012– Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5,http://www.ocmarathon.com/The OC Marathon and Half Marathon
May 6, 2012– Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
Join California’s Longest Party on May 5-6, 2012! Gather your friends, co-workers or families (12 member teams).  Decorate 2 vans.  Dress your best (costumes optional).  Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz.  Please view TheRelay.com, call 650.508.9700 or email run@therelay.com.
May 17 – 19 –Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
May 20– The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
June 3, 2012See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
Aug 26, 2012– Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 20127th Annual Run at Work Day
November 18, 2012– The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
 


Please VOTE!

Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 


Pictures
#1 – Go WOW Team – self portrait of WOW Cap by Coach Stephanie
#2 – Heidi H coming in to the finish of SF Half with a PR – photo by Lauren G
#3 – Kosheno M running the Oakland Half in 2011 – photographer unknown
#4 – Somd of the girls at the end of Oakland last year – Photographer Scott?

Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!

The Weekly Pep Talk

The Weekly Pep Talk #182
Start 2-20-2012

Words to live by: Never ignore a gut feeling, but never believe that it's enough – Robert Heller

Woman of the Week:  Ann Ritzma is one of a kind. This woman wears so many hats and does a super job with all of them. We are so lucky to have you as a member and mentor, Ann. Thanks so much!

Coach Stephanie’s Tip:  Don’t forget to vote for WOW as Best Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team!



Dear WOW Women and Interested Readers:

I want to congratulate those women who are burning up the pavement every week in their training for the upcoming Oakland Run Fest. Whether it is the 5K, Relay, or Half Marathon, you ladies are sticking with the commitment you made to yourselves and to the WOW Team. Go for it!

For those of you who have drifted away… for a few weeks or a few months or even longer, WE WANT YOU BACK! It is one of the most distressing parts of my job, as coach and founder of the WOW Team, to meet women who want to partake and then leave, often without notification.YOU ARE MISSED!

The worst part for me is that I usually don’t know what happened…With some of you, we stay in touch, and often, it is family obligations. I truly understand how difficult it is to manage relationships (especially young families) and find time for yourself. That said, we all know how essential it is to have time to pursue your own fitness and to feel supported enough to justify that time.

The WOW Team understand both sides of this situation. However, I want you to feel supported by us and encouraged to talk to your families and loved ones about your needs. You are equal in importance to any member of your family – in terms of priorities, no more and no less (this is my opinion).

Now, I know that logistics can make a difference because we have a bond and obligation to family members. Some members in our family need our time in ways and places that conflict with our own needs. I understand this.

Here are some suggestions:
Talk to your family – even the young ones and ask them:

  • What do they think of you running and getting out exercising on a regular basis. (If you haven’t mentioned this to them before, they may never have thought of you wanting or needing this in your life).
  • Ask them how they can help you to be able to get out and exercise (this goes for the whole family, big and little folks).
  • Ask them if they would like to cheer you on if you entered a race (most folks will say yes).

These are just some thoughts for those of you who may just need a little support at home to come back to the WOW Team.

Whatever is keeping you away, please know that you are always welcome and ENCOURAGED to return. We miss you! You make our group better. Come back soon!
 
Best,
Coach Stephanie


Relay Members and 5K Members You’re upping the time just a little so, try for a few increments of faster running, somewhere in the middle of your workout. 1:1 maybe 10 – 20 minutes of harder/easy and 4:1 maybe 30 minutes or so of pushing the run part. You can do this!

Half Marathon Trainees, you are getting up there in time and distance! This weekend you’ll be putting in 160 minutes (2 hours and 40 minutes) or 12 miles, whichever comes first.  We’ll be at the Berkeley Marin so, eat beforehand, bring water or electrolyte for the run, and plan to snack (GU or some other fast energy) on the run. Again this weekend TRY something different. Just try one thing different so that you will know if it made things better or worse for you.


Success Team Calls –
Mentor, Beth W will be holding a Success Team Call on Thursday, February 23 at 8:00PM for 5 lucky women whom Beth has already invited.

Eileen K, also a mentor, will be offering a call on Tuesday night, February 28 at 8:00 PM.

I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.

You may contact either Beth or Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please.

If you are interested in learning more, in general, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can.

Here’s to good training , friends and fitness. I would be less happy without all of you wonderful WOW Team women bringing me a warm smile every time I see you at one of our workouts.

Have a good week. See you soon.
Coach Stephanie

P.S. Mark your calendars for a 7:00 AM start time for practice on the ORF course! March 4 (I didn’t choose the time, ORF did). Please RSVP on the WOW Meetup site and also on the Oakland Run Fest Facebook page.



Online Coaching – Train Online – For All Levels of Women Runners and Walkers. Free Intro with Coach Stephanie this Saturday

Here's a webinar I highly recommend (attend for free, RSVP now)—
Train Online for Easy Access and Great Results!

(Click the link above now to RSVP for this free teleseminar training — which will be on Saturday, February 25 at 2:00 Pacific Time and 5:00 Eastern Time.  RSVP now to secure your spot.)
http://getmoving.weebly.com


Recap from prior weeks:
Still Needed! – Oakland Expo Volunteers Needed – The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:
Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends. Details to follow. Times needed are from 45 minutes before race time to about 1:00. We will also need some clean-up here, after the race.
ORF Helpers: Thanks to the ladies below. I need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B – expo


Nike Women’s Marathon and Half Marathon in October – Lizette has offered to help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.


Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland


Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. I will be sending it out to members only in a separate email.


Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources


Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/


Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.


Arrive early; win a prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner.  To reward those of you who follow through with this I’m offering a drawing of Celliant sport socks and sweat bands, while they last. Everyone who arrives by 7:59 AM will be given a drawing ticket when they sign-in and we’ll handle the drawing right before we take off.


Upcoming random races and opportunities:
March 3, 2012 – Impact 5 and 10K in Walnut Creek – “I am on the Board of a local non-profit in Walnut Creek called the The Kiran Anjali Project (KAP), created to sponsor educational opportunities for disadvantaged girls in India. We are celebrating International Women’s Day by hosting a fundraiser 5/10K Walk/Run on March 3rd, 2012, sponsored by Sports Basement. It is called the IMPACT 5/10K and the theme is “Pound the Pavement and Change a Life”. The proceeds from the event will be donated to KAP’s sponsored school, Wings School for Girls, in Hyderabad, India.

We are hoping to inspire some local folks who want to have fun, support their fitness plans, and donate to a great cause at the same time! For more information, please visit us at www.kaproject.org. You are welcome to contact me with any questions at 415-710-8263.

March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5, http://www.ocmarathon.com/The OC Marathon and Half Marathon
May 6, 2012 – Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
May 20 – The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012 7th Annual Run at Work Day
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe


Photos:
#1 –
Ann R and Aisling F after finishing a fast half marathon. Photographer unknown
#2 – The WOW Team getting ready to run across the GG Bridge. May 2010 – Photographer, a passing runner
#3 –  Iris, Julie, Robbi, and Christina at the WOw Team Marathon Madness Clinic in Emeryville. L. Ganes, photographer
#4 – Kerry, Coach Stephanie, and Elise Q at the Walk-It 5K, May 2011. L Ganes, photographer
#5 – Mentor Eileen K at Emeryville Marina. Guess who took this photo?


Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!

The Weekly Pep Talk Start February 6, 2012

The Weekly Pep Talk #180
Start February 6, 2012

Words to live by:  If you always do what you've always done, you'll always get what you've always got. – Doug Kaufmann

Woman of the Week:  Amanda Moynihan – Going strong and you have already come so far!

Coach Stephanie’s Tip:  Take a moment, before the workout starts, to say hello to a Fit WOW Woman, someone whose name you don’t know yet. Isn’t it just common courtesy to get to know your teammates? And who knows? Something the two of you share may change your life!
—-
Dear Ladies,
What a super workout week! On Wednesday, Michaela R helped me with the track workout in Walnut Creek. Christie, Jill, Michaela, and I warmed up at Las Lomas Track then the ladies ran and I timed. They did 8 400’s at a fast clip. And I mean FAST! This was Michaela’s first venture onto the track and she did a great job!

Mentor Robbi C led the Lake Merritt workout on Wednesday night. We had 3 new participants – Julie, Angela, and Tina. Welcome ladies! And thanks to Robbi for helping out. Did everyone have fun?

On Saturday, our Lake Merritt walking group, led by Mentor Christy G, had 7 women walk the lake at a brisk pace. Dawn, Willie, Michelle, Denise, Francina, Christy and I carried on a lively conversation along with a good pace. Francina and Denise, please come back! And Dawn, Michelle, and Willie, you ladies are amazing! They already did one lap before joining our group at 8:30!

Sunday was definitely the highlight of the week. Our run across the Golden Gate Bridge drew 25 women to Sports Basement at 8AM to head out and over! The weather was perfect! Read the comments on the Winners’ Circle to get a sense of the wonder of the day. Magical! Thanks, once again, to Lauren G for taking photos.

Training is picking up and I hope you all continue to train smart. This last weekend, some of you were out for 2 hours and 10 minutes.

Drinking and eating are an essential part of smart training and, as I have mentioned before, start adding energy at the beginning of your run and continue throughout. Do not wait until you feel tired because you then have a minimum of 20 minutes to fill before new nutrients get to work in your body.

Proper fueling is unique to each of us. However, you must try different things or you won’t know what works for you. My talk, this Saturday, for those of you who have access to the coaching calls, will be about training nutrition. Saturday, 4:30 PM, is the live call. I will send you a recording of it if you request and can’t be there for the live call. (These calls are available to Couch to Accomplished – Best of the Best, Mentors, and certain members). If you are not sure of your status, contact me through the Winners’ Circle.

This coming week, we are upping the ante a bit in the workouts. In other words, I am asking you to go a bit further or harder. Half marathoners will be doing the same distance as last week so I am asking you to run a bit harder (hills at Inspiration Point) or put in the additional 10 minutes (a full 2 hours and 20 minutes) if you are working from time, not miles.

Relay Team Trainees should be running 70 minutes this weekend. For best results you want to put in the time, if you are a novice, and not worry about speed. If you are experienced, you should be pushing the pace and working on technique.
Everyone please remember:

  1. Breathing
  2. Legs
  3. Arms

Get in the zone and work on those three pieces of your training, in that order. You will be a better runner if you do.

Whether you run Saturday or Sunday you will have hills to contend with. Remember what I have said about approaching hills. Be confident and you will do just fine!

7 Weeks to Blastoff! Go WOW Team!
Coach Stephanie


February Birthdays and Special Occasions

  • Kathleen G
  • Jana C
  • Lindsay J-E
  • Kristen B
  • Eileen K

Still on the Roster:
Oakland Expo Volunteers Needed
– The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:
Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends. Details to follow. Times needed are from 45 minutes before race time to about 1:00. We will also need some clean-up here, after the race.


Shoe Clinic, Walk and Walk/Run Clinic at See Jane Run – Sunday, Feb 12, after our workout at Inspiration Point, I will be talking about the walk and walk/run clinic on Feb 18 and See Jane Run is offering a shoe clinic (and 20% discount if you buy).
Starting time: 11:00 it’s free to everyone to attend


February 18 – Walk and Walk/Run Clinic, geared to new walkers and aspiring run/walkers who want to race the 5K in Oakland or See Jane Run. 4 hour clinic at the Emeryville Marina. WOW Team Members discount price is $29, Best of the Best Members are Free. Retail price $59. Details on meetup.
Starting time: 8:00 at Emeryville Marina


Nike Women’s Marathon and Half Marathon in October – I know there is interest in doing this. You may also know that it is a lottery! Therefore, we need to enter our team soon (we will be notified) and I need SOMEONE to volunteer to handle the details. It’s just stuff on the internet and emails. Who wants to step up? No experience necessary!


Say something nice about the WOW Team on Yelp, send me the link, and you will receive a gift from your loving Coach http://www.yelp.com/biz/go-wow-team-oakland


Coaching calls are now happening on Saturday at 4:30 PM. The phone number has not changed. I hope to hear from you.


Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources


Post on Winners' Circle Every Week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/


Relay Teams Could I get an update from Iris on team 2, please? Are we starting a third team?


Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.


Arrive Early. Win a PrizeWOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner.  To reward those of you who follow through with this I’m offering a drawing of Celliant sport socks and sweat bands, while they last. Everyone who arrives by 7:59 AM will be given a drawing ticket when they sign-in and we’ll handle the drawing right before we take off.


Upcoming Random Races and Opportunities:
Feb. 19, 2012 – The Arizona Marathon, Half Marathon, Relay, and 5K, http://www.thearizonamarathon.com
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 6, 2012 – Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe


Photos:
#1 – Coach Stephanie prosthelytizing once again (prosthelytizing – the act of persuading (or attempting to persuade); communication intended to induce belief or action)
#2 – A meetup point on Sunday's Golden Gate Bridge run
#3 – About to cross the bridge on Sunday's run
#4 – One last hill before reaching the bridge
#5 – Pam S from last year's run on the bridge – Photos 1 – 5 taken by Lauren Ganes
#6 – Lauren G and Robbi C after 2011 Oakland Half Marathon. Photographer Unknown


If you want to make a comment, please do so on facebook. Thanks!


Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!

Track!

Track workout for the week of Jan 30 – Feb 4, 2012

Do 1 mile warm-up followed by dynamic stretches

1 mile at tempo pace with 2 min break

2 miles at tempo pace with 2 min break

800 meters at tempo pace with 2 min break

800 meters at tempo pace

Cool down 1 -2 laps walking or jogging

Stretch

Don’t know your tempo pace? Check with Coach Stephanie

If you are a novice to the track, don’t worry about the pace. Try to finish 1/2 of each segment of the workout going medium hard. Then rest until the others all finish and take their 2 minutes break. Everyone start the next segment together. This applies to runners or walkers.

Don’t forget to breathe, use strong legs with soft foot landing, and pump those arms!

Please post your comments on our facebook page. Thanks!

The Weekly Pep Talk Start January 30, 2012

The Weekly Pep Talk #179
Start January 30, 2012

The Weekly Pep Talk – 8 Weeks to Go! Golden Gate Bridge this Weekend

Words to live by:  Patience and fortitude conquer all things. – Ralph Waldo Emerson

Woman of the Week: Lizette Byer deserves credit for her patience, fortitude, and drive, now taking on a century ride and the Oakland Half Marathon! Go Lizette!

Coach Stephanie’s Tip:  When members post in the Winners Circle you are not only sharing your story but you are letting us get to know you as a whole person. Running and fitness is essential to us WOW Women but it is not the whole story of who we are, by any means. Let’s get to know each other through the Winners Circle.


Dear Ladies,

Another great week and no rain!

You ladies are going strong, literally and physically! I am so proud! With 8 weeks left we are moving up in miles and the endurance it takes to complete them. I am deeeelighted that you are taking me seriously and putting in the time but not worrying about the distance.  On Saturday, our small group consisted of Beth R, Elaine P, Ann R, and me. We all put in about 60 minutes with Ann planning to add another run in the afternoon. I enjoyed the warm-up and workout ladies. Good job!

On Sunday, we had 18 women join us at Sports Basement in Walnut Creek for up to 120 minutes of running or walking. Robbi C, Rowena R, Lizette B, Eileen K, Julie Y, Amanda M, Michaela R, Iris T, April N, Miriam R, Ellen G, Lauren G, Kelly W, Pam S, Kathy W, Lily C-D, Kyoung, and I were out there pounding the pavement and hitting the hills hard! That hill about 3.5 miles out is no piece of cake!

Now is a time to make sure you are staying hydrated and getting enough calories before, during, and after the workout. On runs over 60 minutes, you should be carrying your own water or electrolyte drink during our training runs.

I recommend drinking shortly before you start your run (5 min or less) and continue to add 2 – 4 oz every 10 – 15 minutes. If this sounds like a lot, it’s because most of us do not take in enough water. Being under-hydrated will cause leg cramps and overall cramping, along with fatigue. Your body needs enough water (and nutrients – which means calories, too) to keep the muscles working properly and to transport toxins out of your body. Even on a cold day you are sweating and losing water through your skin and mouth.

Adding water in small doses, fairly often, gives your stomach a chance to deal with it without being deluged. A huge cup of water in the middle of a run can cause stomach upset, burping, and a slogging feeling as you run.

So, your assignment for next week is to carry some water with you. There are some drinking fountains along the way however, it is best for you to be prepared to take care of yourself and not rely on others. It’s just a good back up since other things can and do go wrong.

I will bring along some GU and shot blocks for you to try next weekend, as we run across the Golden Gate Bridge! Should be beautiful!
Keep up the good, smart, strong training. You ladies are awesome!

Go for it!
Coach Stephanie

P.S. The Winners Circle Journal Entry is to keep us accountable as well as to share what is happening in our fitness journey. Please post your entries. Learn about us. Keep us in your training loop and share those awesome WOW stories that make life interesting. Thanks!
___
Oakland Expo Volunteers Needed – The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:

  • Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
  • Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
  • Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends. Details to follow. Times needed are from 45 minutes before race time to about 1:00. We will also need some clean-up here, after the race.

Shoe Clinic, Walk and Walk/Run Clinic at See Jane Run – Sunday, Feb 12, after our workout at Inspiration Point, I will be talking about the walk and walk/run clinic on Feb 18 and See Jane Run is offering a shoe clinic (and discount if you buy).Starting time: 11:00 it’s free to everyone to attend.

February 18 – Walk and Walk/Run Clinic, geared to new walkers and aspiring run/walkers who want to race the 5K in Oakland or See Jane Run. 4 hour clinic at the Emeryville Marina. WOW Team Members discount price is $29, Best of the Best Members are Free. Retail price $59. Details on meetup.
Starting time: 8:00


Nike Women’s Marathon and Half Marathon in October – I know there is interest in doing this. You may also know that it is a lottery! Therefore, we need to enter our team soon (we will be notified) and I need SOMEONE to volunteer to handle the details. It’s just stuff on the internet and emails. Who wants to step up? No experience necessary!


Please yelp the WOW Team if you have something wonderful to say. Thank you! http://www.yelp.com/biz/go-wow-team-oakland


Change Coaching calls to Saturday at 4:30, starting in February. This might or might not be better but I wanted to give it a try.
New Day: Saturday
Live Call Time: 4:30 PM
Not available but have a question? Post your question on our facebook public page at facebook.com/gowowteam and I will answer it on the call.
The format will be a change now to answering questions and recording those answers for anyone who requests the recording. So, you have the option of calling in and talking with me, live, or posting a question and I will answer it on the call, to share with all the other callers and have for you as a recording if you let me know.



Recap from prior weeks:
Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources

Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830

Relay Teams – Could I get an update from Iris on team 2, please? Are we starting a third team?

Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.

Arrive early; win a prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner.  To reward those of you who follow through with this I’m offering a drawing of Celliant sport socks and sweat bands, while they last. Everyone who arrives by 7:59 AM will be given a drawing ticket when they sign-in and we’ll handle the drawing right before we take off.

This week details:
Look on meetup for locations and follow your training program for day to day details. Please RSVP.

Important! Our weekend workouts are not based on speed. The purpose is ENDURANCE. Each running workout has a reason. Please be aware of them.
Remember, we are in this for a lifetime! Build your base, get your strength, and remain uninjured so that you can run like a gazelle when the time is right, and for the rest of your life!


Upcoming random races and opportunities:
Feb. 19, 2012 – The Arizona Marathon, Half Marathon, Relay, and 5K, http://www.thearizonamarathon.com
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 6, 2012 – Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Tampa
www.womenshalfmarathon.com


Photos:
No 1 – great sneaker photo from Mary Beth Thomas
No 2 – Kiera and Filomena at the WOW Team Oakland Expo Booth in 2011. Photographer unknown
No 3 – Ann and Bruno, we miss you both! photo by Jen Garcia
No 4 – Lauren, Ellen, and Heidi on their way to the Golden Gate Bridge. Photographer unknown


How to Perform Super-Slow Weight Lifting (Coach Stephanie says, I’m going to try this… sounds good)
By aggressively working your muscle to fatigue, you’re stimulating the muscular adaptation that will improve the metabolic capability of the muscle and cause it to grow. McGuff recommends using four or five basic compound movements for your exercise set. These exercises can be done using either free weights or machines. The benefit of using a quality machine is that it will allow you to focus your mind on the effort, as opposed to the movement.
Dr. McGuff recommends the following five movements:

  1. Pull-down (or alternatively chin-up)
  2. Chest press
  3. Compound row (A pulling motion in the horizontal plane)
  4. Overhead press
  5. Leg press

Here’s a summary of how to perform each exercise:

  1. Begin by lifting the weight as slowly and gradually as you can. The first inch should take about two seconds. Since you’re depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 7-10 seconds. (When pushing, stop about 10 to 15 degrees before your limb is fully straightened; smoothly reverse direction)
  2. Slowly lower the weight back down

Repeat until exhaustion. (Once you reach exhaustion, don’t try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it’s not ‘going’ anywhere, for another five seconds or so. If you’re using the appropriate amount of weight or resistance, you’ll be able to perform four to eight repetitions). Immediately switch to the next exercise for the next target muscle group, and repeat the first three steps. When done in this fashion, your workout will take no more than 12 or 15 minutes. For more information about Super-Slow resistance training, please see my interview with Dr. McGuff.


Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team publicfacebook page and I’ll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I’ll check in on both. Go WOW Team!

Comments? Please post them on facebook. Thanks!


The Weekly Pep Talk Start January 17, 2012

The Weekly Pep Talk
Start date January 17, 2012

Words to live by:  The irony is that the person not taking risks feels the same amount of fear as the person who regularly takes risks. – Peter McWilliams

Woman of the Week:  There are so many wonderful women in our group! This week, however, I would like to highlight Beth Wrightson who is such a gem. Current mentor, organized, always helpful to me and, the best part, recently engaged! Go for it Beth!

Coach Stephanie’s Tip:  Every running program has 3 elements for improvement: Speed, Tempo, and Endurance Workouts.  Each has a purpose. Be clear on what they are and why you are doing them. (Online Module 2 talks about this.) Modules are available to Best of the Best and Regular Subscribing Members. Not certain where you fit in? Check our membership comparison graph at  http://gowowteam.com/faqs/compare-memberships


Dear WOW Members and Interested Readers,

Last week was week 2 of our Oakland Run Fest Training and you women are going strong! I want to congratulate Ann R, Beth R, and Filomena B for braving those cold temperatures at Kezar last Wednesday morning. It was COLD! I stood and timed (which was no picnic) while the women did repeats of 400’s and surprised themselves with how much they’ve improved! Yes, speed will come if you stick with the workouts. They proved this.

On Wed. evening, the Lake Merritt group had its own speed test and women were flying! They took me seriously when I said to go hard and fast. Almost 20 women pushed the pace around the lake. This included newcomers Colleen B and Christie R. Good to see Jeanetta M out there going strong and Tami and Lesley completed a brisk fitness walk. Everyone got in a good workout.

Now is definitely the time to listen to your bodies as we add stress through following a regular training program. Please remember to look and listen to the 6 online training modules made to explain all of these training details. You are missing out on a lot if you are not tuning in on Sundays at 4:30 or listening and watching these module on your own schedule.

Our weekend workouts are so diverse! Saturday, we only had Ann R, Elaine P, and me. I was plodding along at a slow walk and Elaine was kind enough to walk with me. Thank you.

Ann ended up running on her own but, as it turned out, I think she got a lot out of it. Please look at her wonderful journal entry made on January 14 in the Winners Circle. If the short link doesn't work, here's the whole thing.
http://www.facebook.com/groups/244142088969843/298011743582877/

Sunday was also COLD but we had a great turnout with more than 20 women at Lafayette Reservoir! Go Ladies Go! We practiced a bit on hill technique then I sent you out to test your new skills. We completed 1 – 3 laps using our newly learned techniques and as Lizette said on facebook  “loved the hill training– I think I had the biggest ear-to-ear grins running down those hills”.  

Yahoo! This is what I like to hear!

Be sure to check out the photos from Sunday. Lauren G took some great ones. They’re on meetup, facebook, and will also be on our website when I get to it! Thanks Lauren!


You have plenty of opportunity with the WOW Team. Today I want to remind you of 2 important points:

  • Listen to your body and,
  • If you don’t show up, nothing will happen!

Enter your WOW Team Training Experience on the Winners Circle Journal – Please, follow the wonderful explanation from Eileen as to the purpose of keeping a WOW Team/Winners Circle Group  Journal and post your personal entries. Here is Eileen’s explanation on facebook http://www.facebook.com/groups/244142088969843/295937230456995


Runner’s Feast, February 3 – Check out the meetup details for our upcoming Runner’s Feast, a delicious, seasonal,  nutritionally balanced meal made for runners (and fast walkers). This is our inaugural dinner and it’s open to the public. Bring a friend or spouse. You MUST RSVP and pay by January 30. http://www.meetup.com/GoWOWTeam/events/42794912/


The Oakland Run Fest Races – You need to register on your own for your chosen race. Check in soon if you want to do the relay! Iris T was organizing a second team and can be contacted through the Winners Circle or at the workouts. You can check with me or your mentor if you don’t yet know Iris.

WOW Members do get a discount and it is on our website but requires a password. The password is case sensitive and is only available to subscribing members. Ask for details on the Winners Circle, or ask your mentor, or ask Coach Stephanie. http://www.oaklandmarathon.com/Registration.htm


This Week’s Details:
Wed :

  • SF Track at 6:30 AM at Kezar
  • Walnut Creek at Las Lomas Track with Coach Stephanie at 6:30PM
  • Lake Merritt Tempo Run in Oakland at 6:30 PM led by Eileen Killory

Saturday: Walk or Casual Run at Lake Merritt with Christy and Coach Stephanie at 8:30 AM

Sunday: Point Isabel, long run at 8:00 AM (arrive early and get entered in our free drawing)

Weekend Workouts:
5K Trainees – Follow the pre-week program until February 12. You are building up to 60 minutes at 5 minute increments or, if you are already at 60 minutes, try to pick up the pace a bit, each week.

10K/Relay Trainees – Still at 60 minutes, in pre-week training until January 28/29. This training assumes you have done a 5K in the last 6 months and are building from a base. Keep trying to increase your speed (or intensity each week) before we start adding extra time to the workout. Note: There is not a 10K race at ORF, only the relay. We are using the 10 training program for our training.

Half Marathon Trainees – we are already up to 100 minutes OR 9 miles whichever comes first (this is adjusted from the printed program just slightly. This is an Endurance Run so DO NOT push the pace. Let your body ease into the new distance or time, whichever comes first.


EVERYBODY!! Increasing speed and distance at the same time is a No/No. First distance, see how it feels, then pick up the pace when you repeat the same workout.

Have a great week. Be strong, happy, and remember that we are here for you.

To Fitness, Friendship, and Fun! Go WOW Team!
Coach Stephanie


Photo 1 – Beth W at Inspiration Point. Upping the miles to train for a half marathon.
Photo 2 – Warmup on a cold morning at Lafayette Reservoir
Photo 3 – Hill technique practice at Lafayette Reservoir
Photo 4 – Coach Stephanie jumping for joy at Lafayette Reservoir
Photo 5 – Christina, Aarti, and Ann at the UN Peace Run in Berkeley

Photos taken by Lauren G. Thanks!

 


Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!

The Weekly Pep Talk Start January 4, 2012

The Weekly Pep Talk
January 4, 2012

"It's not my job to motivate players. They bring extraordinary motivation to our program. It's my job not to de-motivate them." – Lou Holtz

Woman of the Week:  Kiera Newton, winner of the free registration for upcoming Oakland Half Marathon. Go Kiera! (Kiera is third from the left with team mates Filomena, Lauren, Kiera, and Kosheno)

Coach Stephanie’s Tip:  Steady as she goes. Jump into 2012 full of vim and vigor but temper that energy with a bit of patience. Good things come in fitness through time and dedication. You will reach your goals if you are patient and realistic, along with getting TOTALLY PSYCHED about the great things in store for you in 2012!



Dear WOW Women and Interested Readers,
I am EXCITED about 2012! We have an incredible year ahead and it starts this week! As our first week of training for the Oakland Run Fest I want to encourage each of you to push your limits. In other words, I encourage you to dream big and train hard.

This, as most of you know, does not mean to train for too much too soon. What I mean is that I want you to set a goal and put your heart and soul behind accomplishing it. I will help you with being realistic about distance and speed and how to improve. Your team mates will provide the encouragement and moral support. You need to bring the motivation. I don’t want you sabotaging your goals by not allowing time or not truly committing to the task at hand.

We are going to have a lot of fun! There is nothing better than training with others, making new friends, and learning a new skill while working toward a substantial goal. I want you to leave each workout feeling psyched about the next one! I want you to be tired and proud of what you’ve accomplished. I want you to work hard and know that you are making progress, with each step!

The first step is to come out and get moving with WOW! We have our veteran WOW Members returning Jan 4. Yahoo!

New participants are encouraged to come to our Pre-Season Race Introduction Clinic on Saturday, Jan 7 and/or our Training Kickoff on Sunday, Jan. 8.

Details for the many wonderful things that happen with the WOW Team can be explored, initially, by going to our website and clicking on the Resources Tab. The WOW Web Address is http://GoWOWTeam.com.

2012 has so much potential. Let’s jump in with our eyes wide open, ready for the wonders of fitness, friends, and fun, all in one package…The WOW Team!

Go For It! and Set that Bar High!
Coach Stephanie


And the winner is! Kiera Newton is the lucky winner of our Oakland Run Fest Drawing. OK Kiera, time to get serious about your training…


Happy January Birthdays – Laura Lance, Coach Stephanie, Iris Torres, Pamela Brenman


Oakland Relay Teams If you are interested in this topic, please contact Eileen by posting on the Winners Circle to let her know of your interest. I believe she was forming a team.


Questions, Comments? – Start at the Resources Tab on our website and take it from there


Set your goal. Take action. Get Moving! Go WOW Team!

Go WOW Team is an all women's, year-round training group. The kick-offs are open to EVERYONE. We hope to meet you soon!

Update from Coach Jen

4-16-2011
It was a beautiful day in the Outer East Bay! I had a great birthday run with Raymie, Gina, Maura, Monica, Yael, Janice G., and our two newest members, Jane and Janice B.!

The ladies ran for 60 or 105 minutes along the Contra Costa Canal Trail in Walnut Creek/Concord, and a few of us went 10 miles! We are approaching the halfway point in training for the See Jane Run Half Marathon and everyone is looking strong! Keep up the great work, ladies!

Go WOW Team

Go Ladies Go! Photo by EA Gordon Designs

Are you a woman who wants to join an ongoing group that meets for fitness and hard workouts but doesn’t get caught up in who’s moving fastest?

1. No matter where you are now, would you like to improve and strive for something more?

2. Are you looking for the support and organization from a group that meets regularly, without fail?

3. Do you want to make fitness an ongoing part of your life?

4. Would you like to try a race – even if you are a walker?

5. Are you already running and want to run faster or farther?

6. Could you use some advice from a professional, long distance running coach and nationallly certified personal trainer?l

Coach Stephanie founded The WOW Team – Fit Women of the World for you! The WOW Team offers all of the above and meets every week – rain or shine in several locations throughout the Bay Area. Join Coach Stephanie and other women who share your fitness goals.

We are as varied as they come but we share two things:

A. We are all women

B. We want fitness as a regular part of our life


Want more information about the WOW Team and Coach Stephanie?

Bay Area Women’s Fitness Writer for examiner.com

Go WOW Team on Facebook

Follow us on twitter

The WOW Team encourages fitness, through running, walking, and movement outdoors, for all women, all sizes, all ages, all abilites, all year round. Join us!

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FAQ’s and Comments

Go WOW Team! Go Kerry

From Piedmont Track 7/21/2010

Melanie A – We probably looked like Monty Python’s Ministry of Silly Walks–but the drills were great–deceptively simple, but very strenuous

Donna R – Awesome, I love the way Stephanie changes it up each time. All the women are fantastic!


What is the time block for each of the Sunday workouts ?

Good question, thanks for checking in. The weekend workouts will depend on the distance or time we are working out that weekend and your pace. That said, I try to start right on time. Because we cater to different abilities and different goals you can always expect to work out at least 60 minutes and, by checking your own training schedule, you should have the details for your individualized goal.


Is it ok to have my daughter?
You are always welcome to bring drop-in guests (who can work out with us) or observers, if they don’t want to participate. There is a fee for participating drop-ins of $7/with RSVP or $10 when you just show up. Either way, WOW welcomes you.


What day of the week is the training/track in the Walnut Creek area and what time is it?
Track is scheduled for Wednesday with boot camp on Tues and Thursday, all at Las Lomas Track. That workout is 6:30 to 7:30PM. We try to get people in and out within the 60 minutes because it’s a week night and always busy for everybody.

Need more details, let me know  gowowteam@gmail.com

Photo: Coach Stephanie celebrating life at The Breast Cancer Hike with her daughters/C. Wills

April 10, 2010
Dear WOW- Just re-surfacing from the 1/2 marathon aches – I’m not sure how all my weird injuries disappeared for that day, but they did. I went from – should I run the 1/2? to will I be able to finish the 1/2? to I want to finish in under 2hrs! I ended up running 9:48 minute miles and I hope to run under 2 hrs next time, but I still can’t believe I finished!!

I would’ve never been able to get back into running (high school cross country was a long time ago…) without this team and Stephanie, everything from the lovely morning carpools to the hot pink WOW chalk at the last mile of a workout. I love this team and can’t wait to get 100% better and start training again with you all. – Rachel


March 10
You meet appropriate challenges – Melanie A

Friendly people and a great coach that kicks your butt and takes care of you! – Elke V

March 9– Hi Stephanie – I do appreciate your dedication to women in the East Bay. Thank you for that. But I feel I can get my work outs in for free running with Fleet Feet and other free groups. Can you please take me off your email list? Thanks again, Jessica

Hi Jessica – Thank you for the nice note. I always wonder why people talk about getting their runs for free. Of course, running and moving is free to all of us, as long we take advantage of it. What a gift!

What my meetup and The WOW Team offer is consistency (several times a week, with regularity), organization, ongoing communication, and a professional, caring, coach at the head who truly cares about bringing each participant to her unique, peak ability. Granted, the group dynamic does not allow for one-on-one but I have an eye out for each person in my group. I try to keep them injury-free, motivated, and directed to achieve realistic (but high) goals.

The final piece is the group dynamic. If you fit into a group, whether it’s free or paid, it’s a great feeling. If you don’t fit in, it’s time to go elsewhere.

If you want to honor being able to move, you have many ways to do it – The WOW Team, my individual coaching, or all the other options that have nothing to do with me or The WOW Team. I wish you well and I truly hope you take advantage of fitness through movement while you have the gift. Who knows when it may be taken away? Best, Coach Stephanie


Go WOW Team! Ongoing fitness for women through running and walking


February 26
Hi Stephanie. I’m looking for the directions to Sawyer Camp and can’t find them. Can you give them to me? Hoping I can make it.
Thanks. Brenna

Hi Brenna, Go to http://gowowteam.com/directions/sawyer-camp-trail-san-mateosan-bruno/ and follow the link on the page. It pinpoints where we meet. You’ll like the place. Very cool…Coach Stephanie

Love those WOW Team t-shirts!

February 21, lululemon hosts our Lafayette Reservoir Workout 

Combined WOW group gathering was great seeing members of other groups and meeting new participants. Thank you Lululemon for the morning feast that followed the workout. Rain may have dampened our hair and our clothes but not our spirits! The larger the group the greater the enthusiasm.  – Pat

The venue was great and the food at the end provided by the Lululemon group was wonderful. Can they do this every Sunday? Just kidding. A little less rain would have been helpful but we’ve been really lucky until today. Had a great time.  – Cathy

This was a beautiful location with hills for a fun challenge. Thanks Coach Stephanie for the ribbon! Great food provided by lululemon – especially the scones. Yum! – Jennifer W

Hi Stephanie….Just an FYI…I sent Lululemon a thank you card on behalf of WOW for the brunch yesterday. That was so fun! – Sharmaine

Hi Stephanie -The brunch was great this morning. Thank you so much for organizing that for us! Do you think there’s anyway I can get my hands on that granola recipe? It was sooooo good! Thanks, Sarah

February 14, Heather Farms Park, Walnut Creek “Hi Stephanie, I am really enjoying the WOW events and I AM getting stronger. Walked 2 hrs Sunday (7 miles). Glad to have the cross-training and hydration/nutrition sessions. Hope to see you soon.” Pat

February 13, SF Java Beach Run “I had a great time at your meet-up; I must work on those HILLS – looking forward to other events.” Gina

February 2, Piedmont Track “ Thank you, Stephanie. I never want to go to track workouts, but when I do, I’m so happy I went. The workout was tough and exactly what I needed. ” Heidi

“ Stephanie sure knows her stuff! Great workout tonight! ” Sara

“ I love this group! Running up and down hills was the first part, then we headed out on The Bay Trail toward Emeryville for anything between 60 minutes to 8 miles. These gals are looking fine… ” Coach Stephanie

“ Tough day for me–sluggish . . . but being part of a group dedicated to fitness really does help me keep pushing on! See you all soon! ” . Sara

“ Enjoyed the good information, demo on running up and down hills. The location was perfect for that training. ” . Julie Y

Contact us at go


Follow Coach Stephanie’s Bay Area Women’s Fitness Column on Examiner dot com. Here’s the link

Follow the WOW Team on Facebook. Here’s the link

Follow the WOW Team on twitter. Here’s the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

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Track!

Watch the turnover

Coach Stephanie’s track workouts for the week of July 12 – 18, 2010

Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
5 X 600 at 5K pace. Walk back to start. Repeat.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
Stretch


San Jose Rock’n’Rollers and Newcomers to Training on the Track
Warm-up 10 – 20 minutes
We’ll do a timed 2 mile practice to get a base. Your pace doesn’t matter but you will be going a continuous 8 laps around the track.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
Stretch


Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch


The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link




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WOW Workouts May 24-30

Part of the trail at Sawyer Camp in San Mateo. Photo/L. Ganes

Mon May 24, 2010 – Week 4 of SF Half Marathon Training

Tue May 25, 2010
6:30pm – 7:30pm – Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek – Extra Fee

Wed May 26, 2010
6:00am – 7:00am – Kezar Track, SF – speed workouts every Wednesday AM
Where: Kezar Stadium, north central section of the track, near Arguello and Lincoln

6:30pm – 7:30pm – Piedmont track workouts MOVED TO LAKE MERRITT
Where: Meet near the arches and the Lakeside Library, near the Grand Lake Theater, inbetween Lakeshore and Grand Avenue

Thu May 27, 2010

6:30pm – 7:30pm Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek – Extra Fee

Fri May 28, 2010

Sat May 29, 2010

8am – 9am Sawyer Camp, San Mateo – 60 Minutes – 10 miles – Runners, Walkers, and Run/Walkers
Where: Meet near the south gate. For details look at the directions tab on the home page

Sun May 30, 2010 – Point Isabel, El Cerrito- 60 minutes to 10 miles
Where: Near Mud Puppies Cafe, look on our website under directions. Meet near the bike path entrance, please, away from the dog walking area- 8AM

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June 3 WOW Returns to Walnut Creek!

Mark your calendars ladies!The WOW Team is returning to Walnut Creek for summer/fall 2010!

On Thursday, June 3 WOW will host an evening orientation at Diablo Clinical in Walnut Creek. Diablo Clinical will offer free blood sugar level and bone health testing to all interested women who RSVP. They will also have a registered dietitian on hand to speak about healthy living as it relates to lifetime fitness and weight loss.

Coach Stephanie will go over the upcoming programs offered through the Outer East Bay WOW Team for the remainder of 2010. Try to make it!

For more information about both groups, please check out: www.diabloclinical.com and http://gowowteam.com

Meeting Agenda:

7:00-7:15 –> Greeting, mingling, appetizers, opportunity for free testing by DCR staff*

7:15-7:35 –> Coach Stephanie talks about the Summer WOW Team Programs

Starting June 14 – 6 weeks to walk, run, or walk/run your first 5K/Progressive Marathon on July 25

•Starting June 28 – 12 weeks to walk, run, or walk/run the San Jose Rock’n’Roll Half Marathon on October 3

•The new ongoing women’s boot camp in Walnut Creek

7:35-7:50 –> Registered Dietitian nutrition talk/Q&A

7:50-8:30 –> Wrap up by Coach Stephanie, final questions, mingling, opportunity for free testing by DCR staff*

*During this time, attendees have the opportunity to participate in a free heel scan and/or blood glucose testing to determine their bone health and potential for developing diabetes

Directions/Address:
Diablo Clinical Research

2255 Ygnacio Valley Road
Walnut Creek, CA 94598

Contact Coach Stephanie if you have questions. And please RSVP. It’s free but we need a head count. Thank you!

CoachStephanie@GoWOWTeam.com

Track Workout May 19

Half Marathon/Marathon Trainees – 10 – 20 minute warm-up, 4 X 800 with 1:30 RI, 10 minute cool-down

Maintenance – 10 – 20 minutes warm-up, 400m HARD X 4 (1st lap skipping, 2nd lap walking/arms pumping, 3rd lap high knees, land on toes, 4th lap heel kick, toe landing) followed by rest until 800 group returns, 10 minute cool-down

Strength Training – 10 – 20 minutes warm-up, Maintenance lap followed by:
Lap 1. 10 pushups
Lap 2. 20 squats
Lap 3. 20 lunges
Lap 4. 20 calf risers

Veg out workout – 10 – 20 minutes warm-up plus walk or run one entire lap hard, one entire lap easy. No stopping, please

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Seize the Day, Carpe Diem – Weekly Pep Talk Start April 19, 2010

Sarah K and Filomena B talk over upcoming races at Lake Merritt

The Weekly Pep Talk April 19-25, 2010
by Stephanie Atwood
Dedicated to Kara W, currently volunteering in Haiti

This week’s quote

“Seize the day, Carpe Diem.”

– Quintus Horatius Flaccus 65BC-8BC

Dear WOW Members and Interested Readers,

This week’s quote got me inspired to finish writing The Weekly Pep Talk. Sometimes it takes a little fire to get memoving and this quote fit the mood for this week. The WOW Team just completed our commitment to The Oakland Running Festival. It was a lot of work and also produced a lot of satisfaction. Don’t you agree?

Many of you set a goal and followed through, in spite of the rest of your lives creating distractions. That said, many of you DID NOT PARTICIPATE in The Oakland Running Festival and that absolutely does not mean that you did anything wrong. As you know, your coach did not run any of the events. So there!

My point is, every day is a new opportunity. When we are faced with tough times, tomorrow might be much better.

When things are AMAZING and seemingly PERFECT, that time will pass too. We all know this. The more years we spend on this planet, the more cycles we will pass through. Much of that cycle is out of our hands but, to some extent, we all have some control of our destinies.

On this note I want to invite you to continue with The WOW Team, wherever you are in your life cycle. Please SEIZE THE DAY, take control, and join us. We’re here for you and we need you to help us complete the cycle and our mission: bringing lifelong fitness, through running and walking, to all women. This is a shared responsibility. Go for it! Go WOW Team! Renew right now! Click on this link http://gowowteam.com/join-us

Weekend Celebration Recap
We had almost 20 women show up at Lake Merritt for our celebration last Sunday. It was a glorious day. The workout was one or two laps around Lake Merritt. Nobody got lost! Food and drinks showed up about 9:30 as we gathered to congratulate women who had participated in The Oakland Running Festival this year. Certificates were handed out tovthose women present and I will mail or hand out additional certificates as I see the rest of you. Join us soon!

Congratulations to all of you who participated in The Oakland Running Festival.

New or renewing members: Thank you and welcome!
Beth Wrightson
Mayra Montoya
Unique ?
Karen Smith
Future Goals and Events to Pique Your Interest
Sunday, May 2 – I will be holding a 1 hour run/walk clinic after our 60 minute regular workout. If you are a current

WOW Member (1 month, 6 months, or annual membership) you can join for $5. This is also open to others (male or female) who might want to learn or practice this technique for $15*.

In this 1 hour session we will cover: what and why use the run/walk technique, how to adapt it to your personal style,

how to use gym boss as your timer, how to do hills, breathing, form, etc. For walkers, and novice run/walkers.

*Join us for the workout ahead of time for no extra fee.

If you want to run Bay to Breakers on May 16, go to the link at our website and check out the

discount code. It’s under the Training Tab/Bay to Breakers at

http://gowowteam.com/wp-content/uploads/2010/01/Bay-to-Breakers-2010-Novice-Training.pdf

If you want to join me, Coach Stephanie that same weekend, at a YMCA Women’s Weekend Getaway, let me know. I’ll
be leading the outdoor boot camps so, you have the option to sign up for them or not!

May 8 – Planning Meeting
On Saturday, May 8, Coach Stephanie will hold a meeting at her home for women who want to run the Oakland Half
Marathon in under 2 hours, 10 minutes or the Long Beach Marathon in under 4 hours and 30 minutes. Mark your calendars for an evening dinner meeting to coordinate longer distance training runs and an additional speed workout in SF.

Please take this survey!
If you want to race in the next year, with The WOW Team, what races would you like to train for in 2010 andvbeyond?
__ Bay to Breakers (May 16, 2010)
__ See Jane Run Half Marathon (June 5, 2010)
__ 4th of July Run for Hunger in Golden Gate Park (5K/10K)
__ SF Half Marathon (July 25, 2010)
__ SF Progressive Marathon (July 25, 2010)
__ UN Peace Run in Berkeley (5K/10K September 2010)
__ San Jose Rock’n’Roll Half Marathon (October 3, 2010)
__ Long Beach Marathon (October 17, 2010)
__ US Women’s 10K (in conjunction with US Half in Nov. 2010)
__ CIM 4 person relay in Sacramento (December 5, 2010) This is a must!
__ Oakland Running Festival in March 2011
__ American River Parkway Half Marathon for runners and walkers in May 2011
__ See Jane Run Half Marathon and 5K in early June 2011
__ Other?
The WOW Team is growing! I need volunteers in the following areas. Please let me know if you canvassist (in any of the locations):

__ Walk group coordinator
__ Run/Walk group coordinator
__ Meetup site updater (Marin, SF, So Bay, Outer East Bay)
__ Race coordinator (help with collecting fees, coordinating transportation, meeting spots, etc. for various races that

WOW participates in
__ Editing the web data and newsletter and updating/uploading weekly information to gowoteam.com website,

facebook, and twitter
__ Assisting with the WOW Team annual calendar
__ Assistant/Intern Coaching, for all areas – training required but, let’s talk if you are interested
Please paste this section into an E-mail and return to me at coachstephanie@gowowteam.com

Old shoes
Bring your clean old running shoes to any of our workouts and The WOW Team will donate them to Sports Basement

(ongoing) or a charity looking for running shoes, like the recent Haiti shoe collection. Please make sure they are clean.

Thank you!

This Week’s Workouts
Well, the week definitely sped by. Here’s the link for the rest of the week with WOW

http://gowowteam.com/wow-workouts-april-19-25/

Have a great, fit week. I hope to see you this weekend.

To Fitness!
Coach Stephanie

P.S. I will not be in Lafayette on Saturday April 24 but will be at the luluemon Store Run on May 1. See you then!

Other…
Christina Hawkins will ride 25 miles on a bike to raise money for education
Former WOW Team member and determined woman, Christina Hawkins is riding her bike to raise funds for education.

For more details on your tax deductible contribution please contact Christina directly at kickinlava@yahoo.comor go to http://www.tourofnovato.org/index.php?Page=sponsor.php

Sara K, current member of The WOW Team has a request – Your Stuff Wanted for the DiversityWorks Garage

Sale! – Contact: J Moses Ceaser moses@diversityworks.org

DiversityWorks’ garage sale is happening on May 8th in San Francisco (as part of the giant annual Fair Oaks garage sale

extravaganza), and we’d like to get your stuff to sell for the benefit of DW. We might be able to pick it up, or you

could drop it off in Oakland, Berkeley, San Francisco, or San Rafael. Here’s what we’re ideally looking for: Books,

CD’s, Records, DVD’s, Artwork and Collectibles, Sports Equipment, Games and Toys (including video games), Tools and

yard equipment, Small Household Things, Office Supplies, Kitchen Stuff and small appliances, Baby/Infant/Toddler

Clothing in good condition (sorry, no adult clothing), Electronics in working order (though NOT any old computer stuff),

Small Furniture (NO futons, mattresses, large tables, dressers unless you’re delivering day of), Food and Drinks (we

also have a little grill/food stand that we set up)