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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!