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:
- Breathing
- Legs
- 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 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:
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!
