Tag Archives: womens running club

Jump Start Your Summer and Fall Training with WOW!

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50 in 100

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

A run like no other through the Napa Valley

Here is what the WOW Team Offers Every Day:

Professional Coaching with personalized training and goal setting

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

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

Ongoing enrollment. Join ANY time!

Best of the Best

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

Go WOW Team at See Jane Run Half Marathon 2011!


Summer Specials

May
Sports Nutrition Clinic every Saturday, online
Free at meetup.com/gowowteam
June
Power Walking Clinics

  Intermediate Running Clinics

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

Free to Members or Join Specific Event on Meetup

July
Start to train for

San Jose Rock'n'Roll Half Marathon Oct 4

  Humboldt Redwoods Half Marathon Oct 21


 

Special Prices

Sign up with a buddy and split the initial membership fee 50/50
Sign up in May for a $20 rebate*
Sign up in June for a $10 rebate*
Sign up by July 16, just in time to start training for fall 5K Walks through Full Marathons and get a $5 rebate
*(once we get all your paperwork)

Register Now

What better time to start your new lifetime of fitness?


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

Go WOW Team!



Not quite sure what to do next?
Take a free fitness survey
Find us on Facebook
Follow us @gowowteam on twitter
RSVP for our workouts on meetup

You are always welcome with the WOW Team!


Track!

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Track for the Week of April 9 - 15, 2012

Work out with The WOW Team. It's fun!

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

Intermediate Workout (6 months or more base work)

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

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

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

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

Stretch

Novice or Maintenance

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

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

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

Stretch

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

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

The Weekly Pep Talk - See Jane Run Here Comes the WOW Team!

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The Weekly Pep Talk #189
Start April 9, 2012
 
Words to Live By: Fear is that little darkroom where negatives are developed. - Michael Pritchard

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

Details for these special events are on meetup or below

Dear WOW Members and Interested Readers,              

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

Go WOW Team! - Coach Stephanie

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

Nike Lottery is Open. Deadline to Register April 20
                Lizette and Laura have been helping with details on the WOW Team training for the Nike Half Marathon on Sunday, October 14, 2012. If you want to join the lottery group drawing with WOW for this event, you must register by April 20! Details are on the Winners Circle and on the Nike site. Be sure to use our code listed above. You will not be charged unless we get into the lottery.  
 
Whether or not we get into Nike, we will also train for the San Jose Rock’n’Roll Half Marathon on October 7 and (unofficially) some women want to train for the Redwoods Half Marathon on October 21. We have a full fall ahead of us

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

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

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

Does this sound OK? Let me know your thoughts.  

Sports Nutrition and Weight Control - I want to invite you to a talk this Saturday that will introduce you to some nutrition concepts related to sports, weight loss and good health, overall. It will be right before my normal online coaching call and everyone is invited to participate. Please RSVP on meetup if you plan to attend and I will send the call-in information.
 
Time: 2:45 – 3:00, Saturday, April 14
Topic: Sports Nutrition – Energy and Weight Control
Where: WOW’s Virtual Coaching World
Cost: No Charge
RSVP: on meetup

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

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

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



The Weekly Pep Talk - WOW was Smokin'

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The Weekly Pep Talk #187
Start March 26, 2012

Words to Live By: "Man is a goal-seeking animal. His life only has meaning if he is reaching out and striving for his goals." -  Aristotle

Final Chance: Please Vote! Get the family and friends to help out. Let’s make the Wow Team the Best Running Club in the Bay Area! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 . Deadline March 30. Thanks to everyone who has already voted but please bring your friends and family on board, too. We need those votes!

Happy Runners. Oakland Run Fest 2012. Photo by Lauren Ganes

Marathon Minute from Lauren Ganes is ready for reading. Go to http://gowowteam.com/marathon-minute-16 for an update on the ORF.

WOW Members, please share your race stories on the Winners’ Circle. This is your time! (WOW Member but not on the Winners’ Circle? Check your membership resource letter for details on how to participate.)
 

Dear WOW Members and Interested Readers,
 
There will be two more weeks of condensed Weekly Pep Talks. I am taking off tomorrow for a trip to Boston and New York with my college age daughter and we are spending a week exploring colleges and 2 new cities for the first time! I have been all over the world but never to Boston and only once to New York. I am excited! Both, for time to spend with my youngest daughter and for an adventure to share!
 

Rowena and Julie. Rowena ran her first half marathon! 2012

As for the WOW Team, I have to repeat Ann R’s quote from the Winners' Circle “WOW – wee!” What a group! You showed your stuff this weekend and it is documented in race times, photos, and satisfied trainees. I am so proud of what each of you have accomplished! You should feel terrific (if a bit sore!)
 
Many of you were mentioned in Lauren's Marathon Minute so, before thinking we fogot you, please check it out! In addition to what Lauren already wrote about (and photographed) I want to salute Laura L who ran 8 minutes faster in her 5K race this year over last! Additionally Laura took some dynamite photos AND was the impetus and organizer for her school to add a youth running program for students to train for yesterday's race. You totally rock Laura!
 
Elaine P and Ann R finished the 5K bright and early then had to rush off for family and work matters. I loved seeing you out there, finishing strong. Please know that See Jane Run 5K and Half holds bigger and better things for both of you! Go for it!
 
I have known Amanda M for several years. To see the transformation in this woman from then until now is incredible! I am so proud of what you have accomplished Amanda and also see what kind of strength there is in family. You ran for your father, you have a husband who is right there with you (literally, since you ran together!) and a lovely baby daughter to carry on the love from generation to generation. Much was accomplished yesterday. Good job!
 

Christy and Ann, pre race! Oakland Run Fest 2012, photo by Lauren G

In her usual quiet and determined manner Christy G crossed the finish of the Oakland Half Marathon for the second time. The WOW Team congratulates you and I am especially proud. Thanks for the wonderful training workouts we've shared!
 
We also saw Beth W, who has been an incredible mentor, run the relay with her “best cupcake buddies”. The ladies are making ORF Relay a tradition and we applaud traditions and women’s fitness so you are doing it right!
 
Lizette B, finished with a personal record of 2 hours and 3 minutes and a bit was also on a clip in the news last night on television so we will be needing to get her autograph soon. Go Lizette! Now, on to a century ride in June…
 
Christie A, one of our newest members participated in her first race, ever, as a relay partner in yesterday’s relay. Christie’s team included Iris T, Vera C, and Lesley T. Good run Christie! Now, a half marathon is in order right? See Jane Run here we come!
 

Coach Stephanie, Christie, Eileen, Robbi , and Iris after our races. Photo by Laura Lance.

I want to thank the leaders of the relay teams, Iris T and Eileen K. You ladies got it together! Eileen's Team included Ellen Gordon, April Nicolas, and Kathrina Weekes.
 
I want to thank all the volunteers who helped at the expo and, especially Iris T, Pam Skiles, and Husbands Andy Ganes and Adam Byers who went to extra efforts to show up early, late and help as needed.
 
I want to give a big THANKS to Laura and Lauren who took so many wonderful photos!
 
I also want to commend Lauren for her tenacity in recovering gradually so that, after a year, she was able to successfully complete another half marathon, injury-free.
 
I saw a group of women out there yesterday pushing themselves, each other, and having fun. What could be better? I want to congratulate each of you for what you accomplished. For each of you that was a different thing. We had so many successes yesterday, measured by the goals each of us had set and by the strength in what our team represents – lifetime fitness, friendship, and fun.
 
And, how about the party at Michaela and Tony’s house? Was that the very best ending possible to a wonderful day? Thank you, thank you Michaela and Tony for welcoming us to your home and introducing us to incredible cooking!
 
Here is a list of participants from my memory. If I left your name out, please let me know. Each of you deserves so much credit.
 

5K

Elaine Porter
Ann Ritzma
Jeanetta Mack
Laura Lance
 

Relay

WOW Team A
  • Eileen Killory
  • Ellen Gordon
  • April Nicolas
  • Kathrina Weekes
WOW Team B
  • Iris Torres
  • Vera Chrebtow
  • Christie Areias
  • Lesley Turner
Beth Wrightson – The Cupcake Relay Team
 

Half Marathoners

Lauren Ganes
Robbi Cook
Lizette Byers
Christy Gerren
Coach Stephanie
Colleen Blakelock
Rowena Robles
Julie Yokoyama
Coach Stephanie
Kyoung Lee
Pat Chase
Lily Chien-Davis
Michaela Ristaino
Fiona Burger
Amanda Moynihan
Anna Santos
 

What a group!

 

See Jane Run Training

OK, it’s time to ramp up the training! See Jane Run, here we come. 5K and half marathon, we’re taking you down!
This coming week I want everyone to work on form. Minimum workout is 60 minutes, Maximum is 100 minutes. Please don’t go over 60 unless you’ve already done this amount. Then up it by 10 minutes from wherever you are. If you are new with WOW I recommend working at 1/1 with a woman who is a similar pace. Touch base with Beth to find out who can work out with you.
 
If you just finished your half marathon, this is a recovery week. 60 minutes is good. Just “stay in the game” this week. Nice and easy, fun movement.
 
If you are a relay or 5K veteran, let’s get a 60 minute workout in with medium speed (tempo speed for 4 minutes with 1 minute easy recovery walking).
 
Beth will lead the workout on Sunday at San Leandro Marina. Christy leads the walk on Saturday. Lauren and Michaela are leading the workouts on Wednesday. Thanks to all my wonderful workout leaders!
 
Success!
Coach Stephanie
 
P.S. I’ll be back on Wednesday, April 4. See you then!
 
"I would rather attempt something great and fail than attempt to do nothing and succeed." - Robert Schuller
 
Interested Readers?
“Greetings,
I am offering a FREE ebook (Kindle, Nook, iPad, computer screen) of my latest novel to anyone in your club who would consider writing a short review for a blog, newsletter, or local newspaper.
My name is Joe C. Ellis. I am a 55 year old distance runner from Martins Ferry, Ohio and also a novelist. My mystery novels have become regional best sellers.
I've always been interested in the positive difference running makes in our lives as we age. This interest inspired the plot for my latest novel, Murder on the Outer Banks--The Methuselah Murders. It is due out in April of 2012 through John F. Blair, a long standing North Carolina publisher. http://www.blairpub.com/alltitles/murderouterbanks.php
The novel is about a sixty-five-year-old medical researcher who develops a serum that reverses aging in human cells. After injecting himself with the serum, he monitors his progress through his distance running. When he posts a world-class time of 17:35 for his age group in a local 5K, a mysterious triumvirate of pharmaceutical CEOs known as the Medical Mafia wants the serum at any price. The bodies pile up along the Outer Banks as a Russian mobster and a couple rogue FBI agents attempt to get their hands on the serum and formula.
If you could get this request through to your club members through your email list or some other means, it would be greatly appreciated. Anyone interested can email me at joecellis@comcast.net .
 
Thanks for considering this request. Sincerely, Joe C. Ellis

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

Photos: Due to my  shortage of time I have not posted photos on this newsletter. If you go the The Winners' Circle or our public Facebook Page you will see more than 50 photos from the Oakland Run Fest. Incredible! See links below...
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!



Marathon Minute

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“The Marathon Cycle”
by Lauren Ganes, Marathon Coordinator

Go Oakland! We did it! 2011 - Aisling F, Lauren G, Robbi C, Jeanetta M, Coach Stephanie

We had a great turnout of women at Walden Park on Sunday with the intertwining of marathon training: some women were tapering for the Oakland Half Marathon or relay, next Sunday, March 25, while other women were just beginning their training for the See Jane Run Half Marathon Sunday, June 3. It was exciting to meet new members, and gratifying to hear veteran women describe their experiences of being part of our WOW Team.

In future weeks I will focus on the training for the See Jane Run Half Marathon; however this week it is important to focus on the final week of training for the Oakland Half Marathon.

My non-running sister just asked me what I would be doing this week to prepare for Sunday. I answered, drink plenty of water, eat healthy meals filled with protein and complex carbohydrates. She also knew that I wouldn’t be running as fast or as long as I had in training when I run this week.

This is the week to appreciate the fact that you have trained well and you are ready to race on Sunday. If you are able, this is a good time to get a little extra sleep, and know that resting is important for strong running.

Make sure you have your clothes, (shirt, pants/shorts, underwear, socks, shoes, hat), bib, gels, and fluids laid out and ready to go before you go to sleep Saturday night. Don’t worry if you can’t sleep, the adrenaline of the race will carry you.

There will be 8 aid stations for the Half Marathon. They will be providing water, Gatorade and Gu. So you don’t need to carry as much as you did on a training run. It’s a good idea to have some liquid with you.

Half Marathoners will be meeting at the WOW Tent in Snow Park at 8:30. Our race begins at 9:15. Again, remember that you have trained for this, and you can do it. Be proud of yourself, and stick to your plan, remembering your breathing, legs and arms.

We look forward to celebrating our success at the WOW Tent with all WOW members after the race and at the party afterward at Michaela’s.

THANK YOU COACH STEPHANIE FOR DOING AN AWESOME JOB OF PREPARING US FOR THE OAKLAND HALF MARATHON

Hydrate, Fuel and Run strong! GO WOW TEAM!

Track!

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Stretch! Don't forget!

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

March 19 - 25

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

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

Cool-down of 2 - 3 laps

Stretch

March 26 - April 3

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

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

Cool-down of 2 - 3 laps

Stretch

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

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

Track!

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Go Eileen! Got to warm you up!

Track for the week of March 12 - 18, 2012

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

6 X 800 meters (2 laps) hard with 400 meters at a recovery pace (easy jog or walk). The recovery phase is to keep you moving but allow time to recover partially, not fully.

Cool-down of 2 - 3 laps

Stretch

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

The Weekly Pep Talk - Less than 2 Weeks to Oakland and 12 Weeks for See Jane Run

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The Weekly Pep Talk #185
Start March 12, 2012

Words to live by:  "Do the thing and you will have the power." - Ralph Waldo Emerson

Woman of the Week: Pam Skiles – as humble as they come. Soooo much improvement!  
 
Coach Stephanie’s Tip:  Time to focus on the other aspects of racing and tapering beyond the physical training.

  • Plan your water and snack stops based on the actual course. How will you handle them?
  • Determine what you will wear and why
  • Take time to visualize yourself on the course, running effortlessly and with confidence.  Go over this scenario several times in the next period before your race
  • Be mentally and physically prepared for a wonderful, exciting (maybe a bit scary) day! 

Dear WOW Women and Interested Readers,
 
Our longest training day is now out of the way. Whether it was 14 miles (woo hoo!) or a shorter, faster practice for the relay or 5K you ladies rocked it!

The focus for most of us is the upcoming Oakland Run Fest. That said I want us all to remember that WOW is here for us FOREVER (I hope)!  Wherever you are in your training, let’s do it together, have fun, push ourselves, and be assured that this is what the WOW Team is truly about - lifetime fitness, friendship and fun.

Can you feel the fitness vibes? Go WOW Team!
 
We had more than 20 women show up last Sunday at Point Isabel.  This included 4 new (or almost new) women. Janette, Emily, Gloria and new WOW Member Vera ran with us and those women were MOVING!
 
It was good to see Christie, Pat and Lauren again after their being away. Laura, I loved seeing you out there again and love your positive attitude.
 
Kudos to all of you “regulars” who showed up on Saturday or Sunday. Elaine, Mary Sue, Eileen, Michaela, Amanda, Iris, Lizette, Ann, Kyoung, Julie, Pam, Kathy W, Robbi, and Rowena who made the daylight savings time adjustment. Lesley and Lily showed up too, just about an hour after starting time! Good that you did the workout ladies, all of you!
 
We also missed a couple of you who were out sick. Get well Ellen, Colleen and Christy.
 
If I missed your name, and you were present this week, please forgive me. I try to mention everyone and rely heavily on our sign-in sheet to help my recall. Each of you matters so much! Accept my apology if I ever skip your name. It is not intentional, believe me…
 
And, for those of you reading this, who have not attended recently, please join us soon! We miss you!
 
To women everywhere and especially you wonderful WOW Members; you make my dream of bringing fitness to all women, more of a reality, every time you participate. Thank you! You are amazing!

Go for it!
Coach Stephanie

This Week with WOW:

Come to our kick-offs and orientations this week:

  • March 14 – Wednesday, Track in SF, 6:15 AM, Walnut Creek, 6:30 PM, Tempo run or walk at Lake Merritt, 6:30 PM
  • March 15 – Virtual Orientation, Call-in on Thursday, 6:30 PM. Learn about WOW. Learn about training for See Jane Run Half Marathon or 5K.
  • March 17 – Neighborhood Kick-off to train for See Jane Run, Saturday, 8:30 AM
  • March 17 – Virtual Orientation, Call-in on Saturday, 2:30 PM. Learn about WOW. Learn about training for See Jane Run Half Marathon or 5K
  • March 18 – First Neighborhood Training for See Jane Run. Taper run for Oakland. Celebration for All! 8 AM 

Details and RSVP on http://meetup.com/gowowteam

15 Minute Quickies

As part of my continued efforts to get quality information to each and every one of you, in a convenient and current format, here is a link to the first of my series of15 Minute Quickies. TheseMP3 format downloads can be listened to at your convenience and have invaluable information on all aspects of training. This first one is titled Tapering, and is geared to all of you who will be racing in less than 2 weeks. Please let me know what you think. Here is the link http://www.mediafire.com/file/uoofrln3r81e1qr/Tapering.mp3  The information should be very helpful and the entire presentation is less than 15 minutes!
 
Next Title - Week 1 of 12 - Start Training for a Half Marathon. What to do each day of your first week.
 
Please let me know your thoughts and, if you have any topics you would like me to speak about. Enter your comments on our public Facebook page at http://facebook.com/gowowteam  or the Winners’ Circle – for members only.

Congratulations to Kelly Woodard who ran a super marathon in Napa, two weeks ago. Go Kelly!

Train for See Jane Run, March 14, 17, 18th
Join our virtual community on March 14th or 17th to learn about WOW and training for See Jane Run or come to our neighborhood Lake Merritt Kick-off and meet Coach Stephanie in person. Actual training starts March 18…

Intermediate to Advanced Training Strategy for your Next Race
Ready to kick up the training a notch? This series of calls, offered by Coach Stephanie, will enhance your training when you are ready to talk “pace, distance, speed, and calculated strategies“for improving what you’ve already started.  If you are able to train at a sustained heart rate of 80% or higher for 30 - 60 minutes, three times a week (or more), you will benefit from what your Coach can offer you in this training. Starting Saturday, April 7, Coach Stephanie will record a series of calls from members submitting questions ahead of time. These calls will start at 3:00 and the topic will be discussed for 15 minutes with questions and dialog following. Post your questions on Ask Coach Stephanie on Facebook, please
  • Intermediate to Advanced Level Training
  • Starts Saturday, April 7 at 3:00 PM, PST
  • These calls will also be recorded for later listening
  • A neighborhood clinic will be added soon to enhance your training. Stay tuned
March 18 is a Taper Workout or Starting point for See Jane Run
Finally, you get to taper! Half Marathoners do 10 miles or 90 minutes, whichever comes first. Relay, 5K, and new SJR Trainees will do 75 minutes or 7 miles, whichever comes first.

Bring snack food to Walden Park and, in addition to our workout, we will add a little pre-race “getting psyched up “celebration, education, and race details session. For new recruits or women continuing on with training for See Jane Run, I will also go through the 12 week training plan and other details for newcomers. Should be a fun day.

On Sunday we have scheduled guest speaker, Dr. Sandy Baird, from Inner Sport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at drsandy@innersport.com. Sandy will be talking at about 10:00 and will also offer one on one consultation. Her bio is very impressive and is listed in full on the meetup site at http://www.meetup.com/GoWOWTeam/events/44872112/
March 25 – Post Race Pasta Feed at Michaela’s!
Wonderful WOW Member Michaela R. and husband Tony have offered to host a post-race pasta feed for WOW Members and their families. You Must RSVP so we know who is attending. Starting between 4 – 5 on Sunday, March 25, Michaela and Tony will provide killer home-made pasta sauce (vegetarian, I believe) with meatballs on the side. Each of us is asked to bring a side salad or other side dish and a beverage of choice. RSVP on meetup please. We’ll send directions to all who RSVP.
 
Welcome Saturday Power Walkers! We have a new group of women who are POWER Walkers training every Saturday with coaching from me, every other week. Welcome to Dawn P, Michelle S, Willie, and Donna R. These ladies walk fast! They start at 7AM then stay to walk with the WOW Fitness Walkers at 8:30. The goal is probably Nike Women’s or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers? Info on meetup…
 
Don’t forget! Training for See Jane Run 5K and Half Marathon starts This Week
  • Virtual Kickoff on March 15 and March 17
  • Neighborhood Kickoff on March 17
  • Practice starts March 18
Details are on Meetup at http://meetup.com/gowowteam
Success Teams are Forming! Join us!
 
If you are interested in learning more, in general about Success Team Calls, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can. All WOW Members are eligible.
Still Needed! - Oakland Expo Volunteers Needed – The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:
 
Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
 
Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
 
Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends.
 Details to follow. Times needed are from 45 minutes before race time to about 1:00. We will also need some clean-up here, after the race.  
 
ORF Helpers: Thanks to the ladies below. I need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B – expo
Eileen K – expo
Pam S – Race Day Tent
Nike Women’s Marathon and Half Marathon in October – Contact Lizette if you are interested in participating. Facebook is best for starters…
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 2:30 PM. The phone number has changed. Please RSVP on the Winners’ Circle for this week. Thanks!
 
Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources
 
Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/
 
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 while I have goodies to give away.
 
Upcoming random races and opportunities:
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 14th - Redwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5, http://www.ocmarathon.com/ The OC Marathon and Half Marathon
May 5-6, 2012 - Gather your friends, co-workers or families (12 member teams).  Decorate 2 vans.  Dress your best (costumes optional).  Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz.  Join California’s Longest Party on 650.508.9700 or email run@therelay.com.
May 6, 2012 - Divas Half Marathon in San Francisco Bay - http://www.runlikeadiva.com
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
May 20 - The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012 - Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
Aug 26, 2012 - Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012 7th Annual Run at Work Day
November 18, 2012 - The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
 

Please VOTE!

Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 
Pictures
#1 - Pam Skiles herself, finishing her first ever 5K - photo by Mars Larsen
#2 - Coach Stephanie walking at Point Isabel - photo by Lauren G
#3 - Pam S, Kathy W, and Sarah at Popint Isabel - photo by Lauren G

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



The Weekly Pep Talk

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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!

Track!

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

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

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

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

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

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

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

The Weekly Pep Talk

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The Weekly Pep Talk
Start date January 17, 2012

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

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

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

Dear WOW Members and Interested Readers,

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

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

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

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

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

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

Yahoo! This is what I like to hear!

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

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

  • Listen to your body and,
  • If you don’t show up, nothing will happen!
Enter your WOW Team Training Experience on the Winners Circle Journal – Please, follow the wonderful explanation from Eileen as to the purpose of keeping a WOW Team/Winners Circle Group  Journal and post your personal entries. Here is Eileen’s explanation on facebook http://www.facebook.com/groups/244142088969843/295937230456995

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

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

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

This Week’s Details:
Wed :

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

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

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

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

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

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

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

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

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

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

Photos taken by Lauren G. Thanks!

 



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