Tag Archives: Track Workouts

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?

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

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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!

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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
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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…

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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!

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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.

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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!

The Weekly Pep Talk

The Weekly Pep Talk #201
July 2 – 8, 2012

Words to Live By:  “Prediction is very difficult, especially about the future.” – Niels Bohr

WOW Woman of the Week: Cynthia Bagby is going for it. Keep it up! You are getting there!

July Birthday Girls: Marly Norris, Julie Yokoyama, Doni DeBolt, Ava Jourdain

Facebook Links – The WOW Team has a public page at http://facebook.com/gowowteam and, for Members Only, ask for an invitation to The Winners’ Circle (details in your New Members Welcome Letter)

Tip from your Coach:  A mile run or walked will use about 100 calories. The difference is that 4 miles an hour (15min/mile) = 400 calories. 6 miles an hour (10 minute miles) = 600 calories. Pick up your speed and utilize those calories faster!

Upcoming Events of Note:  This is not the total WOW Calendar, only certain special events.

  • 50 in 100 May 1 – August 8(see details below) Help Coach Stephanie recruit 50 new members in the next 100 days. Win Prizes! 3 0 days left! Keep thinking new member. We’re making progress but we’re not there yet!
  • July 4 – No WOW Workouts!!
  • July 7 – Sat Morning Power Walking – What about Walking the Oakland Marathon in 2013! Details on meetup. http://www.meetup.com/GoWOWTeam/events/70445222
  • July 9 – No Weekly Pep Talk this week
  • July 15 – Kick-off Training for San Jose Rock’n’Roll Half Marathons at Lafayette Reservoir – full day for newcomers, short run and intro for current members.
  • July 18 – Power Walking Summer Clinic continues in SF, 7:15 AM. Click here http://www.meetup.com/GoWOWTeam/events/qkfvxcyqkbxb
  • July 18 – Third in Inspirational Speakers Series featuring Loretta Green-Williams in Walnut Creek
  • July 18 –Women’s Run to Improve Clinic – Immediately follows our Inspirational Speaker at Las Lomas Track
  • July 25 – August 22 – Fourth in the Summer Speaker’s Series. Come to Piedmont track to hear our speaker
  • August 4 – Special Walker’s Training Group starts training for the Oakland Marathon. Walkers Only. Start Now! Go 26.2! Saturday training
  • December 1-2 – CIM Relay Weekend – 5 teams already and sixth one is forming! Don’t miss out. Register with Coach Stephanie
  • March 24, 2013 – Oakland Run Fest, 5K, Relay, Half Marathon, and Full Marathon. Train with WOW, the official women’s training club

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


Dear WOW Members and Interested Readers,

Happy 4th of July! Happy Summer!

Thanks to Kara Waltz, Dr. of Chiropractic, who spoke to us last Wed. Her talk was educational and inspirational and I hope you enjoyed it.

We have a bit of a break between now and our next speaker. Loretta Green-Williams is a fascinating woman, 58 years old, who just qualified for the 100m sprint at the Stanford Senior Olympic Trials. Come to hear Loretta’s inspiring story of overcoming personal tragedy and knowing triumph in her ability as a runner. Loretta will join us at Las Lomas Track on July 18.

Our weekend had Saturday walkers and Sunday runners, run/walkers, and walkers. Welcome new member Rebecca and thanks to all of you who taught Rebecca what 1:1 is and what a great group of women you are, overall!

Great to see Rowena last Sunday!

Christy had several walkers lined up for Saturday at Lake Merritt. I didn’t get a report but hope everyone got some good exercise.

I’m gone starting on Sunday, for a week long Coaching course taught by United States Track and Field. We’ve got workouts as usual with our wonderful WOW Mentors pitching in. Thanks to Christy, Michaela, and Lauren for leading these workouts.

Good luck to Laura and Eileen who have races coming up on July 8th. Please report back to us on the Winners’ Circle. Remember to believe in yourselves, in your training, and in your flexibility to overcome those darn unknowns!

And now on to the topic of the day, you! I want to make sure that each of you understands what resources are available to you through WOW and briefly how they all fit together.

  • The WOW Team website is the place to join our group as a long term member, to review blog posts, have access to the Members Only Area, get directions to workouts, and get a condensed version of workouts through the WOW Team Calendar. Please go to http://gowowteam.com at some point and click on the various and sundry tabs at the top.
  • Meetup is the site where full details of each and every WOW workout and event are listed in chronological order. Each separate event has its own page, connected by a monthly calendar on the left. You must join the WOW Team meetup (not just meetup in general) to take advantage of most of the information. The WOW Team meetup site is also the only place to RSVP and pay if you are a drop-in. When you are a member you are not required to pay when you drop-in. Just click past the payment request section. URL for home page is http://meetup.com/gowowteam. To join Meetup, you must sign-in to meetup (one time thing) and then log-in to the Go WOW Team Meetup site every time.
  • Go WOW Team on Facebook is our public, promotional page, open to the world. Anyone can join this page and make posts. URL http://facebook.com/gowowteam
  • The Winners’ Circle is our group page on Facebook. The public can now search for this group and find it but only members invited to join can see or make posts. URL https://www.facebook.com/groups/244142088969843
  • When you join the WOW Team as a subscribing member you are eligible for all services for the first month. There is a one time fee for membership and, for each month following you are charged a subscription fee based on the membership type you choose. Additionally, you are sent a member’s letter that details all the benefits of membership and how to access them. Your first month membership includes:
  1. A WOW Team T-shirt
  2. A WOW Team water bottle
  3. Invitation to The Winners’ Circle and a lifetime membership
  4. 5 online training modules taking you from Couch to Accomplished with lifetime updates
  5. Training Programs for novice to intermedates from 5K Walkers through intermediate half marathoners, written by Coach Stephanie
  6. The Weekly Pep Talk
  7. All regular workouts and most special events at no extra cost or at a discount
  8. Online coaching support, 3 times a week
  9. Track, Tempo, and Endurance workouts on a weekly basis
  10. Professional Coaching from award winning Coach Stephanie Atwood
  11. The opportunity to reach your full potential as an athlete, make friends, place fitness as a part of your daily life. WOW offers these pieces!
  12. And more!

Starting August 4, WOW will be training a walking group to walk the Oakland Marathon or half marathon. We will ONLY Train for walking on these Saturday workouts. If you want to run or run/walk in the Oakland Run Fest the WOW Team will provide Sunday training for the half marathon, 5K, and relay, no marathon. I’m getting the training schedule together now. If you are interested, let me know and tell your friends!
To Fitness, Friendship, and Fun,
Coach Stephanie


Reminder: Please post your next race goal on The Winners’ Circle and if you want to achieve a better time or want to finish as your goal. If you have a time goal, tell me you r last race time at the distance or you most recent race, whatever distance. We need to go over real training paces to help you succeed! Are you ready to work at it? We’re picking up the pace on July 15! See you there


6 Teams for CIM Relay!  I’m done recruiting

1.       Coach Stephanie
2.       Lauren Ganes
3.       Julie Yokoyama
4.       Ann Ritzma
5.       Michaela Ristaino
6.       Elaine Porter
7.       Lizette Byer
8.       Iris Torres
9.       Laura Lance
10.   Eileen Killory
11.   Robbi Cook
12.   Ellen Gordon
13.   Beth Wrightson
14.   Jeanetta Mack
15.   Vera Chrebtow
16.   Lesley Turner
We have Team 5!
17.   Colleen Blakelock
18.   Kathrina Weekes
19.   Yesenia Rodriguez
20.   Amanda Moynihan
Team 6 Full!
21.   Heidi Harrison
22.   Pat Chase
23.   Tiffany Wheeler
24.   Doni De Bolt
25.   Just send me a check for $40, include your birthday, age on race day and t-shirt size and you’re in!


Prior Weeks’ Recap:

Please note that the week of July 16, we will start training again for fall races, including some half marathons. Now is your time to work out the kinks and practice with no pressure. July 15 will be our last “non-training” workout. Try to take advantage of this opportunity to join the WOW Team if you are not already a member. http://gowowteam.com/faqs/prices-and-programs-2

Over Fifty Interviews – I am starting to interview women who are still running and are over fifty. For some of you, you may have started running quite late in life. For some of you, you may have been doing this for a lifetime. Initially, I will do a recorded interview and, eventually plan to create a book from the material. If you are willing to be interviewed I would love to speak with you. All women over fifty are welcome and matter. Please tell me if you would like to participate and we will arrange a time to record the interview. Thanks!

July 28 5K/10K Race in Orinda – This link below sounds like a fun run for us to participate in. It is a trail run in one of our beautiful East Bay Parks. The price is affordable. Who else is in? July 28, Briones 5K/10K East Bay Park Runs http://www.runintheparkseries.com/index.php/briones_5k_10k  Let’s keep posting about this series on our Facebook Page at Go WOW Team or The Winners Circle.

Don’t miss out on the Speaker Series

One super speaker has already spoken. Please keep the momentum and appreciation for the effort the women make to come and speak to us.

These women are awesome and they will be sharing their stories with us and offering us fitness tidbits to put into our own bag of tricks. I’m hoping that many of you will be willing to travel back and forth between Oakland and Walnut Creek as we alternate the locations of our Speakers. You will then be able to join the clinic for the week, taught by Coach Stephanie. Details on meetup. Third Speaker July 18, Loretta Green-Willimas

San Jose Rock’n’Roll Half Marathon Here we Come!
Monday, July 16 is the first week of training for the upcoming San Jose Rock’n’Roll Half Marathon, happening on October 7. We will also train for the Humboldt Half Marathon on October 21. To RSVP for the training kick-off on July 15 go to meetup.

Current Trainees for SJRNR:
Lizette B
Coach Stephanie
Christy G
Colleen B
Michaela R
Leticia D

Humboldt Trainees:
Ellen G
Lauren G
Yesenia R
Who else?

Coaching calls will re-start on July 17 on Tues at 12:15 Noon, Thurs at 12:15 Noon, Saturday at 3:15 PM. The phone number has changed. After the first month there is a separate membership fee for online coaching support. If you want to include this invaluable resource in your membership please go to the link at http://gowowteam.com/faqs/prices-and-programs-2

50 in 100
I want to increase our membership by 50 new (or returning after a year or more absence) members in 100 days and need your help. We all know that word of mouth is the absolute BEST recommendation right? So, if any of you can recruit a new member you will be eligible for a new WOW t-shirt, cap or racing singlet (to be ready in June). Here is what I need:
1.       A name
2.       An email address
3.       A phone number
4.       Permission to say that you made a referral

I will contact them by email and/or phone and mention that we want them to join us and that you felt it might be a good fit. That’s all there is to it! Thanks for your help and Go WOW Team!

Walnut Creek or Bust!
I’d love to see our Walnut Creek group grow! What are your thoughts on ways to make this happen?

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/

Upcoming random races and opportunities:
July 8, 2012 – Langley Half Marathon. Join WOW Member Laura L in running this half. http://www.langleyhalfmarathon.com/
July 28, 2012 – Run in the Park www.RunintheParkSeries.com
The 2012 Schedule is:
7/28 Briones Regional Park, Orinda/Martinez
8/11 Garin Regional Park, Hayward
9/15 Tilden Regional Park, Berkeley
9/29 Redwood Regional Park, Oakland Hills
10/13 Pt. Pinole Regional Shoreline, Richmond Fees: Early Bird: $28 thru 30 days prior, Pre-Reg: $31 thru Wed. prior, Race Day: $35
July 28, 2012 – EMERGE 5k at Almaden Lake Park in San Jose. http://www.active.com/running/san-jose-ca/emerge-3rd-annual-5k-run-walk-2012I
July 29, 2012http://www.thesfmarathon.com
Saturday August 25 – Pacifica Coastal 5K Run and Walk Festival 9-2:30pm www.pacresourcecenter.org/blog/?p=459
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012 7th Annual Run at Work Day
Saturday, Sept 29, 2012 HERS Keepabreast 5K/10K Run Walk http://www.herskeepabreast.org/
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 10, 2012 Mermaid 5K, 10K – http://www.mermaidseries.com/san-francisco#!__san-francisco
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 in Tampa, Florida. Coach Stephanie is running this.
Sunday, December 2, 2012 – CIM Marathon Relay Challenge – $120 per team through August 1 – http://www.runcim.org/page/show/219125-relay This is a WOW Team Annual Event. Join a team soon!
Saturday, December 8, 2012 – Walnut Creek Half Marathon and 5K http://www.runwalnutcreek.com
Sunday, March 24, 2013 – The Oakland Run Fest

Preferred Providers and Misc. of Interest:

#1 – Group at Inspiration Point, Cynthia B is to the right of Coach Stephanie, photo by Lauren G
#2 –  Lafayette Reservoir in January – cold! Photo by Lauren G
#3 –  Iris, Heidi, and Coach Stephanie at SF Half 2011 – photo by Lauren G

Thanks to the wonderful photographers who give us so much to smile about. Photos are wonderful memories!

 


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 Workout for Walkers or Runners

Coach Stephanie and Vera C heading out for 6 miles

Pacing Workout for 5K or Half Marathon Use your gymboss!

Everyone warm up on the track for 5 – 10 minutes easy jogging or active walking (use your arms) followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks)


Race time 9 minutes per mile, set gymboss at 2’15” on a single cycle

1 X 2 mile with an average of 2’15″/lap

By listening to your gymboss you will know if you are ahead or behind your chosen pace. Adjust accordingly.

If you choose to walk a portion of the workout you must run faster than 9 minutes/mile to average out your pace for the slower walking segment. I recommend trying to do this workout with a steady run, not a staggered run/walk.

10 minutes per mile, chosen race pace? Set your gymboss for 2’30″/lap

11 minutes…each lap will be at 2’45”

12 minutes/mile = 3’00” per lap

13 minutes per mile = 3’15” per lap


If time allows, take a 3 -5 minute break then repeat the 2 miles. Your pace should be pretty much, all out but based on the pace of your race. Clearly a half marathon pace will be overall slower than for the same person running a 5K race.

Walk a cool down lap or two and stretch


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.


Please make any comments on our public Facebook page or on the Winners’ Circle. Thank you!

Track!

Track for the Week of April 9 – 15, 2012

Work out with The WOW Team. It’s fun!

Everyone warm up on the track for 5 – 10 minutes (2 – 4 laps)


Intermediate Workout (6 months or more base work)

1 X 1 mile at hard pace (5 – 10K, Recover with 400m jog or walk (don’t stop completely)

1 X 2 miles at hard pace (5 – 10K) pace yourself to finish all 8 laps and try to be consistent, Recover with 800m jog or walk (don’t stop completely)

1 X 800m at 5K pace, Recover with 400m jog or walk (don’t stop completely)

1 X 800m at 5K pace, Cool down with one or 2 laps walk or jog

Stretch


Novice or Maintenance

2 X 1 mile with 1 lap hard, 1 lap easy, 1 lap hard, 1 lap easy – walk or jog but be consistent for the entire lap, Rest 2 minutes between sets.

1 X 800m with 1 lap hard, 1 lap easy. Proceed to cool down.

Cool down walk or jog 1 full mile, 4 laps. Go for the endurance!

Stretch


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.


Please make any comments on our public Facebook page or on the Winners’ Circle. Thank you!

Track!

Stretch! Don't forget!

Track for the weeks of March 19 through April 1, 2012

March 19 – 25

Warm up on the track for 5 – 10 minutes (3 – 4 laps)

Timed 2 mile for our See Jane Run Trainees and 5K/Relay Participants
or
3 miles at Half Marathon Pace, steady, race pace for 3 continuous miles. You can do it!

Cool-down of 2 – 3 laps

Stretch


March 26 – April 3

Warm up on the track for 5 – 10 minutes (3 – 4 laps)

8 X 400m with 2 minutes rest in-between each lap. Pace should be based on your former race time or timed 2 miles

Cool-down of 2 – 3 laps

Stretch


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.


Please make any comments on our public Facebook page or on the Winners’ Circle. Thank you!



Track!

Stretch!

Track workout for the week of Feb. 20 – 28, 2012

Do 1 mile warm-up followed by dynamic stretches

10 X 400 with 400m RI (Active Recovery)

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 400m (1 lap) going hard. Then rest until the experienced runners finish 2 laps. Repeat five times. 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!

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!

Track!

Heidi H and Ellen G striding strong at Cesar Chavez Park in Berkeley

Track Workouts for the week of January 16-22, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 – 20 minutes
6 X 800m at slightly more than your 400m pace (5 – 10 secs per lap additional) with 1 1/2 min rest in between each interval. Focus on breathing and quick turnover.
Cool down jog or walk 5 – 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 – 20 minutes, walking, jogging, dynamic stretches
4 X 400m hard (walking or running) plus 400m steady immediately following (not easy on this 400m but slightly slower than the first 400m) with 3 min rest in between sets. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets “lighter”.
Cool down jog or walk 5 – 10 minutes
Stretch

Note: The important part of both workouts is that you work at a level that is really hard!

Try taking your pulse and measure if you are in the 95% range immediately following the hard part of the workout.

P.S. It is difficult to get a heart rate monitor to work accurately on track workouts due to the short spurts of activity and the way the monitor tracks your movement. I recommend not using them or continually checking them. They can be very distracting! – Coach

Track!

Track Workouts for the week of January 9 – 15, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 – 20 minutes
8 – 10 X 400m at max speed with 2 min rest. Focus on breathing and quick turnover.
Cool down jog or walk 5 – 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 – 20 minutes
8 – 10 X 400m at steady speed with 2 min rest. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets “lighter”.
Cool down jog or walk 5 – 10 minutes
Stretch

Track!

For the week of December 25 – 31, 2011

Intermediate to Advanced – Track Workout – 10 – 20 minute warmup plus dynamic stretches. 1 mile with 2 min recovery X 2 (at your 10K race pace)* 4 laps jogging cool-down, Stretch.

WOW winners at the UN Peace Run, September 2011

Run/Walk – 10 – 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 mile with running 1 lap hard, one lap for recovery, half lap hard, half lap recovery X 2, 1 lap hard, one lap for recovery. Walk 1 lap then repeat. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 – 20 minute walking warmup plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 – 4 times. Stretch.

Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

*If you don’t already know your 10K race pace, let’s talk!

Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.

Track!

Here is the track workout for the week of:

September 5 – 11

:

    Warm-up 10 – 20 minutes. To include jogging and dynamic stretches

    5 X 1000m at your designated pace* with 400m active (jogging) recovery


    Photo of Coach Stephanie and Leti D from UN Peace Run at Cesar Chavez Park, Berkeley, by Don Gosney


    5 – 10 minute cool down and stretching

    You’re done!

    * Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have a questions about this.


Track!

Here is the track workout for the week of August 29 – September 4:

    Warm-up 10 – 20 minutes. To include jogging and dynamic stretches

    4 X 800m at your designated pace* with 2 minute recovery

    5 – 10 minute cool down and stretching

    You’re done!

    * Your designated pace is based on your timed 2 mile or other race time. Contact us on facebook if you have a questions about this.


Track!!

Here is the track workout for the week of August 8 – 14

Warm-up 5 – 10 minutes

Hill repeats:
at Kezar we will do a circuit of run hard, run easy, run up hill hard, downhill easy.

4 X Circuit

not Kezar do 30 seconds hard on the flat, turn around and return to base of hill easy, on the flat, 30 seconds uphill hard, downhill easy and relaxed using gravity to get you down the hill. No putting on the brakes, please.

Repeat 4 times. Rest 2 minutes.

Run one mile at mid-distance pace or 10 minutes steady but FAST.

Cool down 5 – 10 minutes

Stretch

Good job!

Track Etiquette

Remember when you are on the track that the fastest runner has the right to be in the inner (first) lane. You must move to your right when you hear someone coming from behind you or when they call out “TRACK!”

Another “biggie” is wearing head phones and running in those inside lanes. Come on!

Those runners are focused and you’ve got other distractions to get through it all.

Be considerate and run in the outside lanes. Better yet, skip the head phones, tune into your body, or as a last resort, only use one ear bud when you’re out there (on the outer lanes). Thank you very much!

WOW Week

Here are the times and locations for this week’s workouts. Want more than a week’s worth? Go to the calendar tab for dates into the future. Need directions? Go the the WOW locations/directions tab for information on how to drive to our workout sites.


Here is what WOW is up to for the week of January 24 – 30, 2011

Join WOW – Fit Women of the World Today!

Please RSVP for workouts at meetup or on our facebook facebook page. While there is no additional fee for current members, whether you are a member or a drop-in we ask that you RSVP.

Not a member yet? Go to http://gowowteam.com/join-us to join long term. If you want to try a workout as a drop-in, pay and RSVP through the WOW Meetup Site. Click here. Thank you.


Oakland Running Fest Training Week 4 of 12


Tuesday, January 25 – No Live Call this week. Join WOW Team Coach Stephanie for the next live call next on February 1.
Where: WOW’s Virtual World Online
What: Open dialogue about the world of women’s fitness
When: Tuesday 5 – 6pm
Details: You will be sent an automatic invitation if you are a current, paying, subscriber to the WOW Team. Otherwise you must subscribe via our information form on this website (to your right). Thank you.


Wednesday, January 26 – SF Women Intermediate to Advanced Track Workouts
Where: Kezar Stadium
Map link: Click here
What: Interval workouts for increased speed and performance
When: 6:30am
Details: Workouts change each week. Bring water and layers. Must be able to run a mile in less than 10 minutes. Meet on the track. Look for a group of women and the WOW white board. We usually meet on the north side of the track but, due to lighting, sometimes we meet on the south side in the middle of the straight.
Meetup link: To RSVP click here


Wednesday, January 26 – Fitness Walk, Tempo Run and Strength Training, 6:30 PM. Join us!
Where: Lake Merritt, El Embarcadero
Map link: Click here
What: Speed and strength training for overall improvement
When: 6:30pm
Details: Workouts for walkers and runners – beginners through experienced athletes.
Meetup link: To RSVP click here


Saturday, January 29 – Intermediate Runners Train for the Oakland Running Festival
Where: Sawyer Camp, San Mateo. Repeats every two weeks.
Map link: Click here
What: Intermediate/Experienced runners and run/walkers keep working on improved speed and endurance
When: 9:00am
Details: Bring water and snacks. TNo water on the course. Porta Potty style bathrooms at mile 0 and mile 3.
Meetup link: To RSVP click here


Sunday, January 30 – Fitness walkers, runners, run/walkers. All abilities.
Where: Arbolado Park, Walnut Creek
Map link: Click here
What: All women welcome to this 60 minute or longer weekend workout.
When: 9:00am
Meetup link: To RSVP click here


Upcoming…not complete


Oakland Running Fest Training Week 5 of 12 (January 31 – February 6


Tuesday, February 1 – Live Call this week, open to EVERYONE.
Where: WOW’s Virtual World Online
What: Open dialogue about the world of women’s fitness
When: Tuesday 5 – 6pm
Details: You will be sent an automatic invitation if you are a current, paying, subscriber to the WOW Team. Otherwise you must subscribe via our information form on this website (to your right). Thank you.
Link to more information: Click here


Wednesday, February 2 – SF Women Intermediate to Advanced Track Workouts
Where: Kezar Stadium
Map link: Click here
What: Interval workouts for increased speed and performance
When: 6:30am
Details: Workouts change each week. Bring water and layers. Must be able to run a mile in less than 10 minutes. Meet on the track. Look for a group of women and the WOW white board. We usually meet on the north side of the track but, due to lighting, sometimes we meet on the south side in the middle of the straight.
Meetup link: To RSVP click here


Wednesday, February 2 – Fitness Walk, Tempo Run and Strength Training, 6:30 PM. Join us!
Where: Lake Merritt, El Embarcadero
Map link: Click here
What: Speed and strength training for overall improvement
When: 6:30pm
Details: Workouts for walkers and runners – beginners through experienced athletes.
Meetup link: To RSVP Click here


Sunday, February 13, 8:00am – Run, Walk, Run/Walk
Where: Harbor Bay, Alameda


Saturday, March 5, 8:00am
Where: Great Highway at Judah
Map link: Click here
What: Weekend workout (long run or walk) for improved technique for experienced runners.
Details: We’re training for the Oakland 1/2 marathon and 5K. Join us!


Sunday, April 10, 8:00am
Where: Point Isabel
Map link: Click here
What: Weekend workout (long run or walk) for fitness maintenance and the races that WOW is currently training for.
Details: We’re training for the Oakland 1/2 marathon and 5K along with our 60 minute maintenance workout offered every weekend. Join us!


Train with WOW and See Jane Run

The WOW Team has teamed up with See Jane Run to offer race training throughout the year. Our Saturday team will focus on increased speed and specific race strategies. The workouts are geared to women who can run one mile in 10 minutes or less, or a 5K in 32 minutes or faster.

Training Includes:
Wednesday morning track workouts geared to improved speed and pace. These are held at Kezar Stadium at 6:30 AM.

Saturday long runs at varying locations in SF and at Sawyer Camp on the Peninsula.

If you would like to run the Oakland Half Marathon with a time between 1:45:00 and 2:15:00 join our Saturday group and get ready to get pushed.

WOW workouts will alternate between San Francisco and Sawyer Camp (San Mateo) except for the official training run on the course, in Oakland, on Sunday, March 6.

Pay on our website, please. Register in advance or sign up the first day of training.

Meet Saturday, January 8 at the See Jane Run Store on 24th Street for our first workout and a shoe clinic immediately afterward (discount prices, too).

Sign up with WOW at gowowteam.com/join-us

Go WOW Team

Track Workouts

Coach Stephanie’s track workouts for the weeks of October 4 – 17, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.


Week of October 4 – 10, 2010


Marathoners and Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
Bring a watch to time yourselves. We’ll push each other around the track!
5 X 1000 all with 400m recovery lap in-between
Note: you will be running/jogging during the recovery phase as well as the hard phase.
Cool-down 10 minutes
Stretch


Novice to Intermediate Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
5 X 800 with 2 minutes rest in-between each lap
Cool-down 1 – 2 laps easy
Stretch


New to Track or Recovering from Injury

Please perform this workout in the outside lanes as speed is not the focus
Warm-up 10 – 20 minutes walking steady plus dynamic stretches
Sideways walk on straights (alternate sides)
Walk curves with arms pumping
Straight walk 1 lap for recovery
50 calf raises and lowers, 25 ankle circles in each direction (both legs), and/or 25 leg swings (both legs)
Repeat set 3 – 4 times
Cool-down 1 – 2 laps easy
Stretch


Week of October 11 – 17, 2010


Intermediate to Advanced and 10K Racers
Warm-up 10 – 20 minutes
2 X 1600 and 1 X 800 with 400 RI
Cool-down 1 – 2 laps easy
Stretch


Novice to Intermediate and Marathon Taperers – Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
6 X 400m with 400m RI
Cool-down 1 – 2 laps easy
Stretch


Veg out Track Workout for Any Week
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




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Track!

Coach Stephanie’s track workouts for the week of August 22 – 29, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.

Before stretching, if we have time, we will check cadence for anyone interested.


Marathoners and Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
1 X 1600m with 400m RI at 10K pace
1 X 3200m with 800m RI (10K pace plus 2 seconds/lap)
2 X 800m with 400m RI (10K pace less 4 seconds/lap)
Cool-down 10 minutes
Stretch


Novice Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
Cadence test – 1 lap plus 3 minutes RI
Timed 2 miles
Cool-down 1 – 2 laps easy
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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Track!

Coach Stephanie’s track workouts for the week of August 16 – 22, 2010

Bring a digital watch to time yourself. This really helps you stay on target even if you’re not trying for a specific time goal.

Before stretching, if we have time, we will check cadence for anyone interested.


Marathoners and Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
2 X (6X400m) with 1:30 RI plus 2:30 Rest in-between sets@5K pace or faster
Cool-down 10 minutes
Stretch


Novice Run, Walk, Run/Walk
Warm-up 10 – 20 minutes
Complete 2 X (3X400m) hard segments. You choose the pace (walking easy/hard, run/walk, or running). Focus on the lean. Rest while other group finishes second 400. Repeat after both groups re-gather.
Cool-down 1 – 2 laps easy
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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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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