Tag Archives: Women’s Run Club

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

 

Race Preparation for the Oakland Run Fest

Race Preparation for the Oakland Run Fest

by Coach Lauren Ganes

Oakland Run Fest 2011Hooray! ORF is here! Now it’s time to celebrate all that hard work and training you have put in for the half marathon, relay and 5K!

This last week requires a little extra race preparation and, if you plan ahead, it will pay off on race day. For some of us, it will be our fifth year participating in the Oakland Run Fest!

Every runner needs to stay well hydrated this week. Half Marathoners need to focus on eating their complex carbohydrates and protein to keep their bodies well fueled and ready for race morning.

All runners should remember to wear their WOW shirts. Set out your clothes the night before and pin on your bib. What should be set out?
• Hat or visor
• Sunscreen
• Body Glide
• Jog bra
• Shirt (with bib pinned on)
• Shorts or pants
• Socks
• Shoes
• Identification and any necessary medical emergency information
• Extra clothes for before and after the race. These can be deposited at the Go WOW Tent before your race
For half marathoners only:
• Fuel Belt with electrolytes (gel, shot blocks)
• One small bottle with liquid in case you need it between aid stations

Stay strong, find your rhythm, and have fun! Go WOW Team!

WOW What a Team

2004 WOW October farewell to Michaela 002 (640x480)

Studies have shown that runners are more successful when they are part of a group.  By being part of a group, you know you will have someone to run with, and that someone is there waiting for you at a specific time.  So often we would not get out of bed early in the morning, or go out if it is cold or rainy; however, you don’t want to let your buddies down, so you show up.

We are all so grateful to Coach Stephanie for creating the WOW Team which fosters warm, caring support for all women, from walkers to marathoners and every distance in between.

So many times I am struck by the generosity of spirit shown by WOW Women.  Last week one of our members moved out of state, and so many women came out to say good-bye.  Another woman was coming back from injury and afraid to run for the first time back, and another member stepped up and said, “Come on, let’s go for a short run”.

It’s always a joy to have a new member join.  Not only do WOW Women cordially welcome new members but they all love watching the progress of the new member growing stronger with each work-out.

It is so inspiring to be a part of this diverse group of women.

Thank you, Coach Stephanie for providing this gift to all of us!

The Weekly Pep Talk Issue 260 Start September 15, 2014

Do You Tri?

Start Sept. 15, 2014
by Coach Stephanie Atwood
I just realized that I have actually written 260 Weekly Pep Talks. Yowza!

Words of Wisdom: “If the brain were so simple we could understand it, we would be so simple we couldn’t.” – Lyall Watson

*****


Book Reviews Needed. Will trade for books! If you will take the time to review one or both of my new books I will be happy to send you a pdf version to download. This means that you don’t have to purchase the book and can have full access to the material today. What I need in return is a review to be placed on Amazon.com on September 22 (for the newest book) and ASAP for the other book.. Are you interested?

Only 20 words from you could make a big difference in sales. Thanks for the LOVE! Contact me by email at StephanieAtwood@gowowliving.com and I will forward a pdf attachment right away!

Free book for your Review

Thanks to all of you who have already given my books your review. This has rocked my Comfort Food Meals to #3 in the “Cooking for One” Category! http://amzn.to/1oqr8lp

Gluten Free Meals for One, including a meal plan, shopping list, and recipes is set to publish on September 22 and is now available for pre-launch sale.  http://amzn.to/1ujOOhd

To make a review you just scroll down the page where the book is featured on Amazon. It’s easy. There are examples of other reviews to help you understand.

*****

WOW Woman of the Week:  Leticia Duenas is one of the longest term members in Go WOW dating back to 2005! This was actually before WOW started and I was coaching for See Jane Run. At that time Leticia was single and without children. She is now married and has two young boys! Talk about some life changes. Thank you for your friendship and support of WOW Leticia. It’s been quite a journey and we’re just getting started!

*****

September Birthdays: Jacqueline Rickman, Jessica McElroy, Janet Mc Gee, Tami Price, Mayra Montoya, Sharon Alberts, Joann Denning, Mary Sue Weston Thomas, Sophie Jani, Tiffany Akins-Dunbar, Dawn Robinson, Julia Halsne. Happy Birthday September Girls!

Coach Tip of the Week:  Race week! This is the time to focus on lots of rest, eating good, healthy food, staying hydrated, and visualizing your race day. I encourage you to mentally picture and physically go through the transitions from swim to bike to run (triathlon) or run to bike to run (duathlon). This weekend will be a learning experience for all of us and should also be fun! Be sure to plan to join us afterward for breakfast at Dean’s Restaurant in Pleasanton.

Here we go!

*****

Marathon Minute: – http://www.gowowteam.com  . Stepping out of your comfort zone? Lauren shares her recent experience with this.

*****

Go WOW News

Dear WOW Ladies and Interested Readers,

Last Sunday at Point Isabel was so much fun! We had new faces – Jennifer; returning faces like teachers Erin ConklinKathrina Weekes and Kathleen Gadway; and we also had some women checking out their bikes after taking a few decades’ hiatus – Go Ellen Gordon! It was also nice to see Jessica Mangaccat, Tricia O, and Julia Halsne walking their dogs.

And of course we had a super group of runners and walkers who show up on a fairly regular basis and make it all worth being somewhere by 8AM on a Sunday morning. Super Sunday. Really fun!

While the triathlon is the big thing for this weekend and we encourage all of you to come out and participate or support The TEAM, we also have a workout planned at Emeryville Marina. Lori Whittock will head up that workout for runners and walkers with our half marathon trainees going for 10 miles or 120 minutes (whichever comes first). Thank you Lori, for helping out!

Broads Run Broadway is Saturday, September 27, Saturday night, 6PM in downtown Oakland. You can still register for this fun, costume event and join several of your WOW Teammates in this low key, untimed, 5K (3.1 mile) run, walk, or hop, costume event with prizes and a good looking jacket as part of your registration fee. http://www.corrigansports.com/broads-run-broadway/

I’m still checking on details for our triathlon this weekend and will be organizing a call-in on Thursday evening. If you have any questions or comments about the triathlon OR Broads Run Broadway feel free to call in on Thursday, September 18 at 5:30Pm to talk with Lauren Ganes and Me. The call in number is 1 712-432-3011, Conference Code 211360. Also check on Facebook for updates.

List of GO WOW Participants for this weekend’s Triathlon and Duathlon:

1. Rebecca Malberg

2. Kathleen Davis

3. Gina Assoni Hewlett

4. Nicole Dryden

5. Elaine Porter

6. Ann Ritzma

7. Maria Carmela Keys

8. Stephanie Atwood

9. Cecilia Han

10. Nancy Rivard

11. Eileen Killory

12.  Vera Chrebtow

13.  Leslie Griep

14.  Mayra Montoya

15.  Lauren Ganes

Welcome to newest member Lynn Sanderson!

Here’s to a great race this weekend to all you tri and duathletes!

Go for it!

Coach Stephanie

*****

Bits and Pieces…

Belly Fat Blowout reduced price from September 17 – 20. If you haven’t picked it up yet, here’s your chance at a reduced rate. 72 hours only. Both Book 1 and 2 are available for only a brief period of time at reduced rates.

Also reduced is Belly Fat Blowout 2, the sequel. 72 hours only!

*****

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!

*****

Amazon Books by Best Selling Author Coach Stephanie Atwood

Launched!

Fresh to Freezer Meals for One: Quick and Easy Complete Meal Plan, Shopping List and Recipes. Please leave a review on Amazon.

Coming September 22!

Gluten Free Fresh to Freezer Meals for One: Gluten Free Meal Plan, Shopping List, and Recipes

Scheduled for release in October!

Paleo Meals for One

My books are also available online at our new website at http://gowowliving.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

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

  • Sunday, September 21 – See Jane Run Sprint Triathlon – WOW is an official training team for this event
  • Saturday, September 27 – Broads Run Broadway – a 5K fun run, especially for women. Go WOW is Official Program Training Team
  • Sunday, November 16 – Big Sur Half Marathon – WOW will make this our “end of season away-event”
  • Sunday, December 14 – Christmas Relays at Lake Merced in San Francisco. WOW will put teams together under WOW (all ages) and BAWRF (age related, competitive teams)

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

*****

Photo Credits –

Photo #1 – Book Covers

Photo #2 – Leticia Duenas is second from the left. Also in photo (from left in back) Yolande Sterling, Jeanetta Mack, Coach Stephanie, Ellen Gordon, front Gwenn Smith, Virginia Guinto

Photo #3 – Happy Birthday!

Photo #4 – Go triathletes and duathletes! Photo from the AASK Walk/Run around Lake Merritt in August.

Photo #5 – Eileen Killory at the UN Peace Run

Outside of Your Comfort Zone

Outside of Your Comfort Zone

by Lauren Ganes, Marathon Coordinator

Napa Girls' Weekend. Sunday morning workout as usual!
Napa Girls’ Weekend. Sunday morning workout as usual!

A few weeks ago I had the exciting experience of walking 2 miles  inside a lava tube!  Walking or moving in dark spaces is difficult for me and in this case I only had my iphone flashlight to help me navigate the uneven walking surface.  I persevered through this very unique experience.

At some point my husband asked if I wanted to turn around, and I replied, “NO”.  He remarked that prior to my triathlons and running races I would have turned around (and that is true).

It’s exciting to try something new and you gain an inner strength from stretching yourself beyond your comfort zone.  Many WOW women will be experiencing their first triathlon this week-end.  We know you have trained for this and you will not only cross the finish line with a smile on your face, but you will know that you have added to your personal inner strength.

Stay strong, keep your rhythm, and enjoy the experience.

5 Tips for Walking or Running in the Dark

Working out with a group creates safety even in the dark. Photographer unknown

by Coach Stephanie Atwood

On these cold, black mornings and evenings, that stay dark until many of us start working and become dark before we leave the office, we are faced with a dilemma; work out in the dark, head inside to exercise, or skip it. Two of those options will receive an OK from me and one doesn’t cut the mustard.

If you choose to work out at the gym then excuses should never be an issue.

My personal preference is outdoors whenever possible but this has to be tempered with reality.

Here are some tips to working out outdoors in the dark:

  1. Join a group or enlist a buddy to work out with you. There is safety in numbers and the more the merrier.
  2. Get a good flashlight or headlamp and make sure you have batteries that are charged. It takes some getting used to moving quickly in the dark and accepting a limited range of vision to work from, but a good flashlight will give you ample illumination to move comfortably.
  3. Most people will slow their pace or shorten their stride in the dark to allow for less of their senses filling in details. This just makes good sense when your vision is limited. Your feet need to be more attuned to the surfaces they’re touching and given a bit more time to interpret the results. Bumps and breaks don’t always show up when you’re only seeing black and shades of grey so feet have to take on additional work.
  4. Arms also need to be at a bit more attention, meaning that they will be working just a bit harder. This is to allow for a change of balance when your brain is working with information that depends on eyes less and feet more.
  5. Wear reflective clothing – shoes, gloves, jackets, pants, and hats all come with reflective strips and will up your visibility to others, especially cars. There is nothing worse, as a driver, than to see a pedestrian darting into or out of your car’s path, at just the last moment.

The Bay Area has a climate that accommodates working out almost every day outside. We are blessed with decent weather and beautiful places to exercise. With a little planning and some common sense you can have the benefit of fresh air and open space to enhance your exercise regimen. What could be better?

by Coach Stephanie, Bay Area Women’s Fitness Writer and Founder of Go WOW Team

originally published at examiner.com


Coach Stephanie Atwood M.A. has been running and coaching for more than 3 decades. With certification from US Track and Field, Road Runners Club of America, National Academy of Sports Medicine and more she is truly a professional in her field and has helped thousands of runners achieve their goals. As Founder of Go WOW Team Coach Stephanie offers opportunity for each woman to find her athlete within and push those boundaries to see just how far she can reach.

WOW Workout Calendar

http://meetup.com/gowowteam
meetup.com/gowowteam

Weekly Workout Information

Did you know that WOW offers workouts throughout the Bay Area every week? Join us soon. Drop-in any time!

The week’s current workout information will be confirmed and posted on this website calendar at WOW Team Calendar and on our main meetup site at
http://meetup.com/gowowteam

Our main meetup site lists chronologically and shows a calendar of ALL WORKOUTS, EVERYWHERE. Please join meetup to RSVP and receive reminders.
Note that you can adjust the level of reminder in your personal account settings so that you don’t feel bombarded with notices!


Go WOW Team on Meetup – Walnut Creek, Concord, Pinole, Martinez. This is a feeder site so please join our main meetup and remove your name from this list as you will get limited information.

Go WOW Team on Meetup – San Francisco. This is a feeder site so please join our main meetup and remove your name from this list as you will get limited information.

Marathon Minute

May 20, 2012 by Lauren Ganes, Marathon Coordinator

Photos by Lizette Militar Byers

Ready, Set, Go! WOW women are more than ready to take on the See Jane Half Marathon!

We all owe Coach Stephanie our gratitude for marking the course for us. We now have the psychological edge of knowing the course. THANK YOU, COACH STEPHANIE!

And our heartiest thank you goes to Lizette who kindly kept a water station for us. We wish her well on her 100 mile bike ride on June 3! Go, Lizette, go! We are cheering you on!

Christie and Kathy going strong on their first 13.1 mile practice run.
Do you remember how you celebrated your 30th birthday? Bravo to Christie A. who celebrated her 30th birthday by running 13.1 miles for the very first time! And Bravo to Kathy W who also ran 13.1 miles for the first time! Way to go ladies, and you looked strong as you came to the finish line.

Brave Evelyn joined us and ran the 5K course. Ellen also ran, and Vera, Pat, Rebecca, Beth, Lauren, and Coach Stephanie all completed 13.1 miles.

Next week we will be in taper mode, running 10 miles.

Go WOW Women!

Mini Marathon Minute

BRAVO and CONGRATULATIONS to Beth W.

on an outstanding performance at the Divas Half Marathon May 6! Her dedication and perseverance led to a successful race!

Robbi, Pat, Coach, Laura, Lauren, and Ellen at Point Isabel. Go WOW Team!

from Lauren Ganes, Marathon Coordinator

The See Jane Run Half Marathon is just a month away, and WOW women were strong, out in the heat at Pt. Isabel. Christie and Eileen ran their longest distances ever! Laura, Robbi, Ellen, Vera, Iris, Yesenia, Pat, and Jeanetta joined in as well.

Training is so important, because we learn from experience; and a few members learned that they need to carry enough water, or know where water is located along the course. We certainly need to drink more water/electrolytes in the hot weather.

Please remember after long distance runs to refuel within 30 minutes by eating or drinking some food with protein to help rebuild the small tears in your muscles.

Fuel, Run and Hydrate, Refuel

Go WOW Women!

Weekly Pep Talk

The Weekly Pep Talk #181

Start 2-13-2012

Words to live by: In prosperity, our friends know us; in adversity, we know our friends. – John Churton Collins

Woman of the Week:  Dawn Paser is creating a dynamic Saturday group of walkers. With Christy G’s leadership and Dawn’s enthusiasm they are creating fitness, friendship, and fun for the women at Lake Merritt on Saturday morning. Go for it Dawn!

Coach Stephanie’s Tip: Please, joinThe Winner’s Circle if you are a WOW Team Member. To do so, contact me at facebook.com/StephanieAtwoodPersonal and I will invite you to join our private, members only group. For non-members, our public site at facebook.com/GoWOWTeam is full of news, photos, and updates on the wonderful WOW Team. Go WOW Team!

Lauren’s Marathon Minute: Our Marathon Coordinator, Lauren Ganes (and resident photographer) has written a very informative piece about nutrition for athletes. Don’t miss it!http://gowowteam.com/marathon-minute-14



Dear Amazing WOW Women and Interested Readers,

We are half way through our training for the upcoming Oakland Run Fest! WOW!You ladies are awesome!

Ann R led the Saturday run workout at Sawyer Camp. Thanks Ann. Iris T, Beth W, and Beth R also ran on Saturday, in a bit of a mist, but with no dampening of spirit. Beth W, who is training for a half marathon, ran farther than she has in years. Good job Beth!

Christy G, with stalwart participant Dawn P, led the Saturday walk group at Lake Merritt. 7 power walkers cruised around Lake Merritt with laughing and talking as an essential part of the mix. Denise, Michelle, Willie, Francina, and Donna accompanied Christy and Dawn. Go Super Walkers!

I will be at Lake Merritt this Saturday and will be starting a 30 minute Coaching Session every other week, immediately following our walk. Highlighting different aspects of a successful fitness program, this week’s topic will be – Walk for the rest of your life.  The training will begin immediately after our walk around the lake (at approximately 9:30 AM and will be offered with a“Suggested Contribution of $5 – $10”.  Our Saturday walks are FREE!

Our Sunday run at Inspiration Point was cool, hilly, and beautiful! Even the cows were out enjoying the great view on the ridge! Almost 20 women joined us for anything from 70 minutes to 11 miles. I want to thank WOW Mentor and wonderful woman Michaela R for creating a car pool for women from Walnut Creek. Christie A, Michaela, Miriam, and Fiona came together. Also from the Walnut Creek Area was Amanda M who is doing amazing things with her training.

I want to welcome new member Vera C who also ran with us last week at Inspiration Point. Vera will be joining Iris, Lesley,  and ? to complete the second WOW Relay Team. Go WOW Team!
It was great to see Kiera N last weekend. We have missed her so much! Welcome back Kiera. You are still looking and running strong.

Relay Members and 5K Members should be training a bit faster these days since you have been out there now for 6 weeks, many of you. We are increasing length of time very slightly giving you the opportunity to test you speed a bit. I encourage you to look at the training program and try to follow it by upping your speed when you aren’t also increasing the amount of time you are moving.

Half Marathon Trainees, you are getting up there in time and distance! This weekend you’ll be putting in 150 minutes (2 ½ hours) or 11 miles, whichever comes first. We’ll be at Walden Park so, eat beforehand, bring water or electrolyte for the run, and plan to snack (GU or some other fast energy) on the run. Now is the time to try things. SO, TRY something different this weekend, please? Just try one thing different so that you will know if it made things better or worse for you.
The WOW Team Challenge rewards WOW Team Members when they reach 10 hours of working out with us! So, if you have completed 10 hours, please tell us on the Winner’s Circle where you put in your time and you will receive congratulations and a Challenge Bag (with goodies in it) from Coach Stephanie. I know we’ve got several women who are eligible!

Success Team Calls – Ace 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.

I will be offering a practice call for any of you who want to learn about these calls on Saturday, February 18 at 4:00, immediately before our regular coached call at 4:30. If you are interested in learning more you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 or let me know that you would like to attend on Saturday and I will send call-in information.

These Success Calls are really fun and uplifiting. Try to participate if you can.

Tuesday is rolling on and I want to get this out to you by 4:45. Where does the time go?

Happy Valentine’s Day! I hope you all have a special valentine to share the day with. See you soon!
Coach Stephanie



February Birthdays and Special Occasions
Kathleen G, Jana C, Lindsay J-E, Kristen B, Eileen K


 
More 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 still need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed



Nike Women’s Marathon and Half Marathon in October – Lizette has offered dto 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 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/



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 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, 2012 – Sept 21, 2012 7th Annual Run at Work Day
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


All photos are from our Inspiration Point Run. Taken by Lauren G and Coach Stephanie
#1 – Julie and Rowens
#2 – Coach Stephanie and Amanda
#3 –  Lauren and Kiera. Yahoo! Kiera is back!
#4 – Lauren, Lizette and others stetching. Great form Lizette. Look at that nice straight back!
#5 – Miriam and Ellen enjoying Larabars after the workout
#6 – Pam S stretching
#7 – Ellen G just finished her run


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

The Weekly Pep Talk – Moving and Grooving and Finishing Week 3
Start January 23, 2012

Words to live by:  
I constantly remind myself that resting takes confidence. Anyone can train like a mad man but to embrace rest and to allow all the hard training to come out takes mental strength. – Ryan Hall

Woman of the Week:  This week goes to Eileen Killory. You are getting stronger and giving so much to your team mates. Thanks Eileen!

Coach Stephanie’s Tip:  The improvement phase comes from the recovery and rest portion of your training. So train hard and rest with conviction!


Dear WOW Women and Interested Readers,

It is Tuesday night and I am working hard to get this out to you. I am actually putting on a webinar tonight with Fit Approach. It is called 3 Essentials to Improved Running. If it goes well, I may do it again. Any interest?

On to training…We had another great week and I am seeing the determination in you getting even stronger as your bodies get stronger too.

Some of you are talking pain and we are getting these issues addressed right away. This is so smart! I’m really proud of you.

You are also listening to the purpose of each workout – tempo, endurance, and speed. I want you all to train smart and have amazing success. This will come from listening to your bodies and listening to what I offer in my coaching and learning modules.

And finally, be sure to follow the training programs for your specific distance and goal. This week I will not post them in this newsletter. Try to follow the entire week’s worth of training, all of which is available to you on the website.

I want to thank mentors Eileen K and Michaela R for helping out last Wednesday at our workouts at Lake Merritt and Walnut Creek. With a dark track at Las Lomas, participants Miriam, Anna, Amanda, Christie, Michaela and I still did a timed 2 mile after our warm-up. What good sports you all were!

Eileen led the workout at Lake Merrit since I was in Walnut Creek. From all reports she did a great job and no one was lost! Thanks Eileen.

Saturday, I met Christy G at Lake Merritt, for her morning walk group and we had Dawn, Willie, and Michelle join us. They are ready to train for Nike or the San Jose Rock’n’Roll Half Marathon. Who else wants to do one of these?

Sunday, we had a great turnout and the first 60 minutes of our workout was rain-free. Then, the rain came down pretty steady but did not dampen the spirits of the WOW Women. Everyone who had 100 minutes (or 9 miles) to do, finished the task. Marvelous!
The talking test, as opposed to using too many electronic devices worked quite well. You are a good group of women! All 22 of you who showed up on Sunday!

This week’s pep talk is going to be very short because I am short on time to get it out to you and the rest of the week is crazy.
Be sure to post your questions on the Winners Circle, our public facebook page, or meetup. I’m always interested in hearing from you.

Go WOW Team!
Coach Stpehanie
P.S. You are all awesome! Don't forget it!
 
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 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com

Your Membership includes:
*Several workouts throughout the week in various locations with our main workouts on Wednesday and Sunday
*Learning modules that take you from couch to accomplished. These webinars offer invaluable information that will make you a better runner and take you, step by step, through the entire running process from your first step to crossing the finish line in your chosen race.
*Online coaching with Coach Stephanie
*Training programs for 5K, 10K, and half marathon with daily instructions
*The Winners Circle
*Cross training is described in the modules and starts with Module 1.
** Power Walk/Recovery Walk description is available on Module 1, From Dream to Reality
***Workout Basics are described in Module 1 of the online learning modules.

Photo of WOW Team Mentors at opening day, Jan 8, 2012.  Julie Y, Lesley T, Elyse T (SF Sport and Spine), Robbi C, Ann R, and Eileen K. Taken by Lauren Ganes.

 


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!

Go WOW Week 2-15-2011

Welcome to Go WOW Week 2-15-2011

Here are the times and locations for this week’s workouts plus a little more. Want more than a week’s worth? Go to the calendar tab for dates into the future. Need directions? Go to 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 February 14 – 20, 2011

Join WOW – Fit Women of the World Today!

Please RSVP for workouts at meetup or on our facebook page. While there is no additional fee for current members, and your first visit is FREE, 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 7 of 12


Wednesday, February 16 – 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.

Please RSVP on meetup at http://meetup.com/gowowteam


Wednesday, February 16 – 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: Please RSVP at meetup.com. Thank you!


Wednesday, February 16 – Introduction and Sign up for the WOW Team/See Jane Run Half Marathon Training Program, 6:30 PM. Join us!

Where: See Jane Run in Danville

Map link: Click here

What: Learn the details about training in Contra Costa County with the WOW Team

When: 6:30pm

Details: 12 Week Training Program. Workouts for walkers and runners – beginners through experienced athletes.

Meetup link: Please RSVP at meetup.com. Thank you!


Thursday, February 17, 2011 – Runners Boot Camp

Where: Kezar Stadium

Map link: Click here

What: Strength training and complimentary movement for increased performance while running

When: 6:30pm

Details: Workouts change each week. Bring water and layers. Meet in the cul de sac near the gate entrance on Arguello.. Look for a group of women and the WOW white board. Coach Stephanie will wait at the entrance until 6:35. We generally start on the upper track in the northwest section near or on the bleachers if you arrive late.

Please RSVP on meetup. Thank you!


Saturday, February 19, 2011 – Intermediate Runners Train for the Oakland Running Festival

Where: Sloat Blvd, at Java Beach Cafe, across from the Zoo

Map link: Click here

What: Intermediate/Experienced runners and run/walkers keep working on improved speed and endurance

When: 8:00am

Details: Bring water and snacks. Limited water on the course. Periodic bathrooms and porta potties. Try to stay after for coffee at Java Beach.

Meetup link: To RSVP click here


Sunday, February 20, 8:00am

Where: Emeryville Marina, Emeryville

Map link: Click here

What: Get going from this beautiful marina. Water and bathrooms at the beginning. Porta Potties about 4 miles out at University. No water along the way. Gorgeous!



The following are bits and pieces, not comprehensive.


Tuesday, February 22, Live Call this week. Join WOW Team Coach Stephanie.

Where: WOW’s Virtual World Online

What: Open dialogue about the world of women’s fitness

When: Tuesday 8 – 9pm

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.


Saturday, February 26, 2011 – 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: 8:00am

Details: Bring water and snacks. No water on the course. Porta Potty style bathrooms at mile 0 and mile 3.

Meetup link: To RSVP click here


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!

here

What: Intermediate/Experienced runners and run/walkers keep working on improved speed and endurance

When: 8:00am

Details: Bring water and snacks. There are some bathrooms along the way. There is water along the way. We will run through the Presidio, Golden Gate Bridge or Embarcadero.


Sunday, March 20, 2011 – Run, Walk, Run/Walk Train

Where: – Inspiration Point, Berkeley Hills

Map link: Click here

What:This beautiful area has no water along the way. Be sure to bring water and a snack if you are going for more than 60 minutes. Course is out and back


Sunday, April 3, 8:00am – Run, Walk, Run/Walk

Where: Harbor Bay, Alameda

Map link:

RSVP here


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:


Sunday, in the future – 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


WOW This Week

Here is what WOW is up to for the week of November 22 – 28, 2010

To see a calendar of future workout dates, go to our website calendar at http://gowowteam.com/calendar

Join WOW – Fit Women of the World soon!

WOW Fall Training is winding down and we are starting to ramp up for the Oakland Running Festival Races in March 2011. Join us!

Note: Directions for all Workouts and Events can be found at http://gowowteam.com/directions or by going to our Directions Tab at the top of the website http://gowowteam.com. Thank you.

RSVP for events at the Events Tab on our facebook page or on meetup, please if you are a current member.

Pay at http://gowowteam.com/join-us if you are a drop-in or wish to become a member.


Tuesday, November 23, 2010, 8 – 9PM – Join us for our FREE Live Version of The Weekly Pep Talk! All the news you need to stay fit and involved with the WOW Team. You will need a code to enter the call. This week’s call is open to EVERYONE and is free. Contact us at gowowteam@gmail.com if you need the code. Thank you!

Wednesday, Every Week

1. New time! 6:30 – 7:30 AM – SF Women Runners’ Speed Training Track Workouts – Kezar Track in SF every Wednesday. Led by Coach Stephanie.

2. 8am – 10am – Coach Stephanie available for Personal Training Sessions. Meet at Kezar Stadium. Contact her at CoachStephanie@GoWOWTeam.com

3. 6:30pm – 7:30pm – Piedmont track workouts every Wednesday evening. Join us! – Piedmont High School Track near 301 Wildwood Avenue.

Friday, Every Week
7am – 10am – Coach Stephanie Available for Personal Training Sessions. Contact her at CoachStephanie@GoWOWTeam.com

Saturday, Every Other Week – Meet at Sawyer Camp in San Mateo. This week, November 27, we will be doing 60 minutes to 10 miles. Led by Coach Stephanie, Kim L, Aisling F, and Carol H. 8:00 AM. See you there!

Sunday, November 28, 8:00am ’til 10:00 – Emeryville Marina, Emeryville . Led by Coach Stephanie and other WOW Staff. Run, Walk, Run/Walk 60 – 90 minutes.

Note: If you are training for CIM Relay you should be doing close to 90 minutes at a fast clip.

The Weekly Pep Talk Start January 25, 2010

The Weekly Pep Talk, Week 4 of 2010 – You are doing it! January 25 – 31, 2010

This week is dedicated to Cathy D who, with her buddy Pat G, is training to walk her first half marathon. Keep it up! You’re doing great Cathy!

 Dear WOW Members and Interested Readers,

The weather didn’t cooperate during the week but, our weekend workouts were all relatively dry. And you ladies were out there pounding the pavement! Good work! I heard that Tami, Joanne, Pat, Cathy, Jen, Jessica, and Coach Rob put in their time at Arbolado Park while Kathleen, Gini, Mayra, Heidi, Ellen, Kerry, Marlene, Helene, Sara, LyFranshua, Claire, Jennifer, Sarah, Yelda, Lauren, Rachel, Susan, Kara, Julie, Marly, and I met at the Emeryville Marina to do our miles. If I missed your name I apologize. You didn’t sign in, that’s all!

Thank you to Kara Waltz (Alive Chiropractic) and Jessica Medsger, PT at Sutter Health who, along with yours truly, talked about common injuries and prevention. This was our third in the series. Next week we’ll talk about breathing, pacing, and hills. Each week we try to bring you additional information that can help you cross that finish line or up the fitness level without injury and with a smile on your face!

The ladies did anything from 40 minutes to 7 miles and all looked super. By the way, our Saturday group ran at the Presidio in SF. Sarah, Kim, Kerry, Filomena, Lizzy and I welcomed new member Brynden who did a great run along the Embarcadero over to Green Street and back. It spit a bit, off and on, but compared to the weekdays, the weather was Perfect!

Bookmark our new website at http://gowowteam.com. We are adding more details and useful information every day. Please be sure to look at what’s happening this week with our workouts. We list track details, locations, routes, times, etc. all on that same site. You’ll also find training programs and payment options, and more. This week’s workout details are all there, waiting for you to check them out.

Mark your calendars! – On the calendar tab you can view ALL WOW WORKOUTS for the entire Bay Area. Remember that, once you join the WOW Team you can come to any workout, anywhere. http://gowowteam.com/calendar  By responding to the workout write up for the week you can also RSVP if you aren’t a member of meetup.com

Our 4th week of training already – Believe it or not, this is our 4th week already in 2010. If you have been actively participating you should be noticing a difference. If you are slacking off, DON’T! You can do this! Believe in yourself! Let The WOW Team help.

In the next few weeks we have several special workouts. Please try to come to each of them:

February 21 – WOW Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Come out and run your workout from 50 minutes up to 11 miles and celebrate that we are HALF WAY through our training for The Oakland Running Festival Half Marathon and 5K! This will be the ONLY workout site for the day.

February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. This site is a great place to check your pace, speed, and stamina on a gorgeous out and back route. Coach Rob may also offer a WC workout but this location will be the “Inner East Bay” location for the day. I chose it because it is fun, safe, and a great place to put in the time and check your pace with mile markers along the route.

March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course. We will meet up with the Lake Merritt Joggers and Striders to practice on the real thing – the actual Oakland Half Marathon Course. Come on out and join us! Afterward, anyone who wants to “splurge” on the seafood buffet at the Lake Chalet (on Lake Merritt) can certainly eat without guilt and partake of the delicious seafood! This will be the ONLY workout site for all members.

Weekly Workout Information – This week’s current workout information will be confirmed and posted on the main website and on each local geographic site.

http://meetup.com/gowowteam – All East Bay Go WOW Groups of Awesome Women check for details here.

Let us know if you have any questions:

CoachStephanie@gowowteam.com

We try not to cancel even if it rains! However, I think we did the right thing last week. Check the main website about 2 hours in advance for any possible changes. http://gowowteam.com/home

There is a charge for WOW workouts. For pre-paid members there is no extra charge. For drop-ins, the $7 fee includes any presentation, followed by the running or walking workout after. We hope to see you there!

WOW is a happening thing, because of you! You make the difference! Go for it!

To Fitness! Coach Stephanie
go@gowowteam.com


Coach Stephanie Atwood
Road Runners Club of America Certified Long Distance Running Coach
National Academy of Sports Medicine Certified Personal Trainer
Subscribe to Coach Stephanie’s Bay Area Women’s Fitness Column at Examiner.com
Follow us on Facebook

Follow us on Twitter

With long distance running, sports nutrition, and personal training certification, Master’s Competitor Stephanie Atwood is the ideal trainer and coach. Stephanie also speaks about being “Fit for Life”, a story of tragedy and triumph that ranges from winning races, climbing Everest, death, cancer, and growing up as a DeBolt – the family that inspired the Academy Award winning movie “Who Are The DeBolts and How Did They Get 19 Children?”.

The WOW Team is an official club registered with Road Runners Clubs of America.

Weekly Pep Talk

UN Run/Walk for Peace

 

The Weekly Pep Talk, Week 3 of 2010 – Believe in You! January 18 – 24, 2010  

Dedicated to those women who made the commute and came out in inclement weather to stick with fitness in 2010. Make the effort and believe in yourself. You can do this (but you do need to show up)!
Dear WOW Members and Interested Readers,  

Training for The WOW Team is moving right along. Last week, in addition to 3 track workouts, we had a low-key tempo run in San Francisco on Saturday, a talk about Chi Running in Alameda from certified instructor Hazel Wood and from knowledgeable Coach Rob in Walnut Creek before setting out for our workouts on Sunday. The rain mainly held off and we all had good workouts.  

Thank you to Hazel for the informative session. Hazel is offering full and half day Chi Running and Walking sessions throughout The Bay Area. You can reach her at http://stridebystride.com for full details on all the programs she offers. Hazel is offering WOW Members a 10% discount. Be sure to mention the WOW Team when you sign up.  

Bookmark our new website at http://gowowteam.comNot only is it fun to look at but there is information about almost everything you need to know to be a part of The WOW Team. We also welcome photos and put up new ones all the time. Take a look…  

WOW Potluck on Friday, January 22, in San Leandro You are invited! Please RSVP on meetup or http://gowowteam.com/potluck . This is a wonderful time to socialize with women in the group and introduce your friends to The WOW Team. Women and men are welcome. Directions will be sent when you RSVP.  

Time: 6:30 to 7:00 Arrive 
Bring: A dish of your choice for 4 plus a beverage for 4 Who: All Members and interested friends or family, men or women
  

Our Famous WOW Team Silent Sport Stuff Auction At our potlucks, you are invited to bring new or slightly used sporting goods (shoes, clothing, watches, etc. for our world famous auction. We set a base price no lower than $5 that WOW keeps in its kitty and any other amount bid higher goes to the seller. It’s fun and you can get some really good deals. I’m offering new, black warm-up pants (L) and a new “Body Tech” T-shirt (XL). Both are musts for the sports enthusiast’s wardrobe. Bring your own stuff and set your own starting price for the auction.  

As a Member of WOW You are Welcome to Join Any Workout, Any Time.  If a Saturday works better some weeks, and you are a runner, come on out. The calendar has all Bay Area Workouts for the entire WOW Team. If you want to check out other workouts, look here. The link is http://gowowteam.com/calendar . One note, if you are looking ahead, please check back the week of the event, just to make sure that no details have changed. Thank you.  

Lost Members  Oh I hate it when we miss people! This usually happens when they don’t find us at the start of our workouts. A note of caution, please do not trust Google maps or any other general addresses (including GPS)  because they don’t always work for where we meet. Follow the directions on our website or ride with someone who knows how to get there. It’s really a shame to go to all the trouble to work out with WOW and miss us because of getting lost. Equally important, please check the location wit the date. You don’t want to show up at the right spot on the wrong date! (At least you can still get in your workout…)  

Not too late to sign up for the Oakland Half Marathon and 5 K Training Program  There is still time for both. However, the group is almost full so don’t wait much longer. Please talk to me if you want to join. Let’s find out where you can pick up the lost weeks. Talk to me. 

Walnut Creek WOW Group has Runners, Walkers, and Run/Walkers This entire group is training for the Oakland Running Festival Half Marathon or 5K. Some of the half marathoners are walkers and continue up in pace from there to relatively fast runners. This group meets Thursday and Sunday in Walnut Creek. Go WOW Team on Meetup There is still time to join! 

Two Weeks Down! 10 Weeks to Go! If you are training for The Oakland Running Festival Half Marathon or 5K and need anything from WOW to keep you going strong, contact us. We have training programs, surveys, track workouts, and a vast amount of positive energy and determination coming from our members. Take advantage of all these resources. The WOW Team currently meets 5 days a week throughout The Bay Area. As a member you are eligible to participate in any of the workouts, anywhere! 

Currently our schedule goes like this: 

Tuesday – Track in SF 

Wednesday – Track in Piedmont 

Thursday – Track in Walnut Creek 

Saturday – Long run in San Francisco/San Mateo 

Sunday – Two locations – Long run, walk/run, walk in Inner East Bay, Long run, walk/run, walk in Outer East Bay 

Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website at “This Week with WOW”. Follow this link http://gowowteam.com/wow-workouts/ for this week’s info. It is also posted for your geographic region on meet up. WOW offers 5 meetup groups to accommodated different geographical regions in The Bay Area. Our sites include: http://meetup.com/gowowteam – Inner East Bay 

 http://meetup.com/gowowteam-mc – Marin County 

Go WOW Team on Meetup – San Francisco 

 http://meetup.com/go-wow-team-oeb – Outer East Bay/Walnut Creek 

 http://meetup.com/gowowteam-sobay – South Bay 

Training Programs If you have not received the daily training program for your chosen goal, please contact me or look on the main site. We are in the process of uploading training programs. The first three programs will include: Intermediate Training for The Oakland Half Marathon on March 28 Novice Training for The Oakland Half Marathon on March 28 Novice Training for the Oakland Running Festival Twilight 5K Race Around Lake Merritt on March 27 Please work from this schedule and let me know if you have questions. 

When you show up at the workouts, it is great when you’ve reviewed the week’s information. There are also assignments on non-group days for you. If you are not completing them, it will be tougher to accomplish your goal. Let us know if you have any questions. Gowowteam@gmail.com 

We don’t cancel even if it rains! 

February 21 WOW Picnic/Brunch after our Sunday Workout  Hosted by lulemon Mark your calendars for this celebration of our training and a chance to eat after a long run/workout. Hosted by lululemon, WOW Members will all meet in Walnut Creek for our Sunday workout and a brunch afterward. Sounds like fun? Join us! Mark your calendar today. We try to host an event once a month throughout the WOW Area which includes the East, North, South and SF Bay Areas. If you would be willing to host a group of 50 persons maximum please let me know. We all share in the food. Any month, should be a Friday or Saturday. Contact gowowteam@gmail.com

The WOW Team Challenge It’s Here! When you reach 10 hours of workout time with The WOW Team you will receive a reusable shopping/ carry-all bag with the WOW Logo and confirmation “I met the first challenge”. The next prize will come at 50 hours. After that, you will need to accrue 150 hours for the next prize. WOW is in the process of getting sponsors for this program but you can start logging miles at your first workout in 2010. Join The WOW Team Challenge and get fit too! If you don’t have your data sheet yet, check it out on the main website at http://gowowteam.com/wow-team-challenge 

 Third Week’s Workouts  The details for this week’s workouts, with times, locations, and descriptions are on the website at http://gowowteam.com/home. Please RSVP. It really helps us with our staffing and support for you. You may also check on your local regional meetup site for details. Get those addresses above.  

Paperwork  Please bring your applications and payments with you this week. If you have any questions, contact The WOW Team at 415 682-8819 or E-mail us at gowowteam@gmail.com.  

There is a $7 drop-in charge for WOW workouts. For pre-paid members there is no extra charge. We hope to see you there!  

To Fitness!
Coach Stephanie  

CoachStephanie@gowowteam.com

TWPT Week 2/2

Go WOW Team at Kaiser Half Marathon 2009

The Weekly Pep Talk January 11 – 17, 2010 continued…

Weekly Workout Information
This week’s current workout information will be confirmed and posted on the main website at “This Week With WOW”. Follow this link http://gowowteam.com/this-week-with-wow for this week’s info. It is also posted for your geographic region on meetup. WOW offers 5 meetup groups to accommodated different geographical regions in The Bay Area. Our sites include: 

http://meetup.com/gowowteam – Inner East Bay

http://meetup.com/gowowteam-mc – Marin County

http://meetup.com/sfrunners – San Francisco

Go WOW Team Meetup – Outer East Bay/Walnut Creek

Meetup Go WOW Team – South Bay

Training Programs
If you have not received the daily training program for your chosen goal, please contact me or look on the main site. We are in the process of uploading training programs. The first three programs will include:

  • Intermediate Training for The Oakland Half Marathon on March 28
  • Novice Training for The Oakland Half Marathon on March 28
  • Novice Training for the Oakland Running Festival Twilight 5K Race Around Lake Merritt on March 27

Please work from this schedule and let me know if you have questions. When you show up at the workouts, it is great when you’ve reviewed the week’s information. There are also assignments on non-group days for you. If you are not completing them, it will be tougher to accomplish your goal. Let us know if you have any questions. Gowowteam@gmail.com

The Main Calendar of All WOW Events
 is posted on the WOW site at http://gowowteam.com/calendar for you to review at any time. Because this calendar is dynamic, it can change! Please, always check back within a few days of the workout. The date and time should not change but, sometimes we have to change locations. In the 3 years that we have offered more than 600 workouts and have canceled less than 5!

We don’t cancel even if it rains!

Potluck – Friday, January 22 Potluck in San Leandro at 6:30 PM – Members, Guests or Those Interested in WOW are Invited!
Mayra M is hosting the next potluck at her home in San Leandro and you are invited. Please try to come. You are welcome to bring friends, family, boys and girls. All are welcome. Bring a dish for 4 and a bottle of something to drink. RSVP’s are required.

Details are posted on our website and you may RSVP on your local meetup site, at http://meetup.com/gowowteam, or E-mail us.

We try to host an event once a month throughout the WOW Area which includes the East, North, South and SF Bay Areas. If you would be willing to host a group of 50 persons maximum please let me know. We all share in the food. Any month, should be a Friday or Saturday. Contact gowowteam@gmail.com.

The WOW Team Challenge
It’s here! When you reach 10 hours of workout time with The WOW Team you will receive a reusable shopping/ carry-all bag with the WOW Logo and confirmation “I met the first challenge”. The next prize will come at 50 hours. After that, you will need to accrue 150 hours for the next prize. WOW is in the process of getting sponsors for this program but you can start logging miles at your first workout in 2010. Join The WOW Team Challenge and get fit too! If you don’t have your data sheet yet, check it out on the main website at http://gowowteam.com/wow-team-challenge

Week 2 of 2010 Workouts
The details for our second week’s workouts are on http://meetup.com/gowowteam with times, locations, and descriptions and also on the website at http://gowowteam.com.  Please RSVP. It really helps us with our staffing and support for you.

Shoe Clinic with Time Ketron last Sunday
I hope you learned something from Tim about running shoes. He has a lot of information and it was great to hae his expertise right on site! As I mentioned Tim is offering a discount to any of you you WOW Members who buy your shoes from him. You will also get expert fitting. Remember to pay with check or debit or cash. No credit cards for the discount price. 

10% Discount on Running Shoes and Equipment
Tim is offering WOW Members a 10% discount when they mention The WOW Team. Bring in your old shoes and pay with check, cash, or debit. No credit cards, please. Athletic Outpost is located at 1528 Bonanza Street, Walnut Creek, CA 94596-4524
(925) 943-6453. http://athleticoutpost.com Thank you Tim!

 New Website
It’s up and running but still needs more content. Leave your comments and know that The Weekly Pep Talk will be posted on the site for your reference in addition to your getting this e-newsletter through your mailbox. 

Track Etiquette
Please 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 behind you or they call out “TRACK!”

Paperwork
Please bring your applications and payments with you this week. If you have any questions, contact The WOW Team at 415 682-8819 or E-mail us at gowowteam@gmail.com.

Chi Running Intro on Sunday Morning before our WOW Workout in Alameda
As part of the first 6 weeks’ orientation to racing, WOW has invited Hazel Wood, a certified Chi Running/Walking Instructor to talk to us about Chi Technique. At our Alameda workout site. Many people have questions about preventing injuries, barefoot running and whether modern running shoes are creating problems. Hazel Wood, Certified ChiRunning Instructor, will be present on Sunday morning from 8 – 8:30 to speak about ChiRunning, to help WOW Team women learn how to achieve your best running and walking form.  This brief talk before our group workout will include Hazel’s introduction and explanation of the Chi concept and will then be open to questions from the group. This clinic will happen immediately before the group takes off on its workout. 

Hazel will be teaching several half and full day Chi Workshops throughout the Bay Area in January and February and offers a 10% rebate to all WOW Team members. Contact Hazel with questions at http://stridebystride.com.

P.S. WOW has also invited Hazel to run with us along the Bay Trail so you can get another chance to speak with her during or after the workout.P.P.S.  There is a charge for WOW workouts. For pre-paid members there is no extra charge. For drop-ins, the $7 fee includes Hazels’ presentation, followed by the running or walking workout after. We hope to see you there!

P.P.S. Now that’s a lot of information! Take it in bits and pieces. In the interim be sure you get in those weekday workouts. And remember, you are going through a great journey. WOW is here to assist. Have fun, sweat a bit, get fit…with WOW!

To Fitness!
Coach Stephanie