Tag Archives: womens running

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!
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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

 

MARATHON MINUTE CIM 2012

by Lauren Ganes, Marathon Coordinator

To quote, Ellen G, “check it off your bucket list ladies, running in a TYPHOON!”  We will all be talking about this experience for years to come.

It is such an honor to be a member of the WOW team, and being part of the relays pulled us all together with individual and communal strength.  Alone, I doubt if any one of us would have ventured out in that rain to run, but knowing that your team mates were counting on you, out we went.  And it turned out to be memorable and lots of fun for the 6 relay teams!

I can still hear Pat C laughing while waiting at Leg 2 as the rain just poured down on Ann, Vera, Michaela, and myself (Lizette was already on the run).  That was just the beginning, because we all ran/splashed through the infamous ankle deep water.

It was so wonderful to greet our team mates at the transitions, and to later see the posts and pictures that surfaced on the internet, even while we were running.  (Thanks, Colleen!)

It was particularly special to celebrate the race with so many WOW Women at the sunny Capitol steps.

Thank you Coach Stephanie for providing WOW members with a safe environment where all women can participate and stay fit, grow, and reach beyond their expected potential.  We all reaped the benefits this week-end!

Way to Go, WOW Women!

Track!

Track for the Week of April 9 – 15, 2012

Work out with The WOW Team. It’s fun!

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


Intermediate Workout (6 months or more base work)

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

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

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

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

Stretch


Novice or Maintenance

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

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

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

Stretch


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


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

Marathon Minute

“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!

The Weekly Pep Talk Only 20 Days…

The Weekly Pep Talk #184
Start March 5, 2012

Words to live by: "One of the best things to do sometimes is simply to be." – Eric Butterworth
 
Woman of the Week:  Mary Sue W, who usually runs with us at Sawyer Camp, when we see her. It is always a real pleasure to have you join us!
 
Coach Stephanie’s Tip:  Water, water. What an essential life element. Please remember to drink water on a regular basis for a healthy lifestyle. When you are training and sweating you want to add additional water to the mix. For workouts over an hour, you may want to add some electrolyte mix to that water because you are losing nutrients in your sweat and from evaporation. Small bits (2 oz. or less) on a regular basis is way better that big guzzles when you are excercising.
 
Dear WOW Women and Interested Readers,
 
What fun last weekend watching the trainees starting from Snow Park and heading out on their chosen courses. Everyone did really well! I was, as usual, very proud to be a WOW Team Member!

For some of you this was a first 13.1 miles and you did it with such aplomb. Rowena, Kathrina, and Kyoung completed their first half marathon distance last Sunday. Hurrah! Lizette had a great run and ran most of the way with Ann R, and Robbi C. I ran with Colleen, Michaela, and Fiona, interspersed with Julie, Ellen and Christy. Lily and Kyoung disappeared early. Where did you ladies go? I had so much fun talking, getting to know you better, watching how you’ve improved. Then there was that one guy…never found out if he was single or not…

Beth W, Eileen, Ellen, Iris, and Lesley showed up at Snow Park then headed off to do their leg of the relay. Read some of their comments in The Winners’ Circle.

BTW, ‘loved those WOW t-shirts!

You should all feel good about where you are in your training and where you are going. For some of us, this race will not be our peak and there will be other races in the future. For those of you who are uninjured, well trained, psyched and confident, this is your time! How Exciting!

This weekend is our final long run, to be done at a moderate pace for 14 miles or 3 hours, whichever comes first. We’ll be at beautiful Point Isabel. Our relay participants will be doing 80 minutes, at a moderate to strong pace. Isn’t it great to be able to see the end so near?
 
If the day is nice and you have time, let’s meet for coffee after our workout this weekend.
 
March 17/18 is a taper weekend for ORF and also the start of training for See Jane Run. 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 consultations. Her bio is very impressive and is listed in full on the meetup site.
 
Also on Sunday, March 18, let’s bring snack food to Walden Park and do a little pre-race “getting psyched up“ celebration. With only 10 miles to run for the half marathoners and 90 minutes for the new See Jane Run Trainees, let’s celebrate with a little good food and casual conversation, along with the talk (and evaluations) from Dr Baird and a Q and A Session from your coach.

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.
 

March 25 – Post Race Pasta Feed at Michaela’s!

Wonderful WOW Member Michalea 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 (It’s not posted yet) but will be soon. We’ll send directions to all who RSVP. Thanks Michaela and Tony!
 


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 Womens or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers? Info on meetup…


Training for See Jane Run 5K and Half Marathon starts soon

ü  Virtual Kickoff on March 15,

ü  Neighborhood Kickoff on March 17

ü  Practice starts March 18


 Workout and Event Details are on Meetup at http://meetup.com/gowowteam

Here’s to Fitness, Friendship and Fun, the WOW Way!
Coach Stephanie
P.S. Lauren is back! Yahoo!!

 

WOW Has Been Demoted. Please VOTE!

Don’t forget to vote for WOW asBest Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team! As a heads up, if you look and WOW is already in first place, hold off on voting. We want to be strategic here. However, for us to stay even 1 vote ahead of the other teams is an excellent strategy and will keep us in first place (once we get there!)


Success Teams are Forming! Join us! 
March 8 – Mentor, Beth W will be holding another Success Team Call. Pam, Colleen, Beth, and Lizette have room for one more participant. If you are interested please tell us on facebook and we will invite you to Beth’s call or another group as it forms. Beth’s group meets on Thursday at 8PM. All WOW Members are invited to be in a Success Team. Each group only has 5 members but you are not limited to which group you can join.
 
Eileen K, also a mentor, will be offering a call on Tuesday nights at 7:30 PM. If you are available at this time let us know (on facebook) and you will be invited.
 
I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.
 
Robbi C is also forming a group and details will be posted soon.
 
Thanks to all of the leaders for hosting these call. You may contact Beth, Robbi, Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please. 

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.


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.Times needed are from 45 minutes before (half marathon) 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



Nike Women’s Marathon and Half Marathon in October – Lizette has offered to 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 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/
 
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 when I have goodies to give away.

 

Upcoming random races and opportunities:
March 25, 2012– Oakland Running Festival, http://www.oaklandmarathon.com
April 14thRedwood 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 6, 2012– Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
Join California’s Longest Party on 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.  Please view TheRelay.com, call 650.508.9700 or email run@therelay.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, 2012See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012Sept 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, 20127th 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 – Go WOW Team – self portrait of WOW Cap by Coach Stephanie
#2 – Heidi H coming in to the finish of SF Half with a PR – photo by Lauren G
#3 – Kosheno M running the Oakland Half in 2011 – photographer unknown
#4 – Somd of the girls at the end of Oakland last year – Photographer Scott?

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!

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!


The Weekly Pep Talk Start February 6, 2012

The Weekly Pep Talk #180
Start February 6, 2012

Words to live by:  If you always do what you've always done, you'll always get what you've always got. – Doug Kaufmann

Woman of the Week:  Amanda Moynihan – Going strong and you have already come so far!

Coach Stephanie’s Tip:  Take a moment, before the workout starts, to say hello to a Fit WOW Woman, someone whose name you don’t know yet. Isn’t it just common courtesy to get to know your teammates? And who knows? Something the two of you share may change your life!
—-
Dear Ladies,
What a super workout week! On Wednesday, Michaela R helped me with the track workout in Walnut Creek. Christie, Jill, Michaela, and I warmed up at Las Lomas Track then the ladies ran and I timed. They did 8 400’s at a fast clip. And I mean FAST! This was Michaela’s first venture onto the track and she did a great job!

Mentor Robbi C led the Lake Merritt workout on Wednesday night. We had 3 new participants – Julie, Angela, and Tina. Welcome ladies! And thanks to Robbi for helping out. Did everyone have fun?

On Saturday, our Lake Merritt walking group, led by Mentor Christy G, had 7 women walk the lake at a brisk pace. Dawn, Willie, Michelle, Denise, Francina, Christy and I carried on a lively conversation along with a good pace. Francina and Denise, please come back! And Dawn, Michelle, and Willie, you ladies are amazing! They already did one lap before joining our group at 8:30!

Sunday was definitely the highlight of the week. Our run across the Golden Gate Bridge drew 25 women to Sports Basement at 8AM to head out and over! The weather was perfect! Read the comments on the Winners’ Circle to get a sense of the wonder of the day. Magical! Thanks, once again, to Lauren G for taking photos.

Training is picking up and I hope you all continue to train smart. This last weekend, some of you were out for 2 hours and 10 minutes.

Drinking and eating are an essential part of smart training and, as I have mentioned before, start adding energy at the beginning of your run and continue throughout. Do not wait until you feel tired because you then have a minimum of 20 minutes to fill before new nutrients get to work in your body.

Proper fueling is unique to each of us. However, you must try different things or you won’t know what works for you. My talk, this Saturday, for those of you who have access to the coaching calls, will be about training nutrition. Saturday, 4:30 PM, is the live call. I will send you a recording of it if you request and can’t be there for the live call. (These calls are available to Couch to Accomplished – Best of the Best, Mentors, and certain members). If you are not sure of your status, contact me through the Winners’ Circle.

This coming week, we are upping the ante a bit in the workouts. In other words, I am asking you to go a bit further or harder. Half marathoners will be doing the same distance as last week so I am asking you to run a bit harder (hills at Inspiration Point) or put in the additional 10 minutes (a full 2 hours and 20 minutes) if you are working from time, not miles.

Relay Team Trainees should be running 70 minutes this weekend. For best results you want to put in the time, if you are a novice, and not worry about speed. If you are experienced, you should be pushing the pace and working on technique.
Everyone please remember:

  1. Breathing
  2. Legs
  3. Arms

Get in the zone and work on those three pieces of your training, in that order. You will be a better runner if you do.

Whether you run Saturday or Sunday you will have hills to contend with. Remember what I have said about approaching hills. Be confident and you will do just fine!

7 Weeks to Blastoff! Go WOW Team!
Coach Stephanie


February Birthdays and Special Occasions

  • Kathleen G
  • Jana C
  • Lindsay J-E
  • Kristen B
  • Eileen K

Still on the Roster:
Oakland Expo Volunteers Needed
– The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:
Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends. Details to follow. Times needed are from 45 minutes before race time to about 1:00. We will also need some clean-up here, after the race.


Shoe Clinic, Walk and Walk/Run Clinic at See Jane Run – Sunday, Feb 12, after our workout at Inspiration Point, I will be talking about the walk and walk/run clinic on Feb 18 and See Jane Run is offering a shoe clinic (and 20% discount if you buy).
Starting time: 11:00 it’s free to everyone to attend


February 18 – Walk and Walk/Run Clinic, geared to new walkers and aspiring run/walkers who want to race the 5K in Oakland or See Jane Run. 4 hour clinic at the Emeryville Marina. WOW Team Members discount price is $29, Best of the Best Members are Free. Retail price $59. Details on meetup.
Starting time: 8:00 at Emeryville Marina


Nike Women’s Marathon and Half Marathon in October – I know there is interest in doing this. You may also know that it is a lottery! Therefore, we need to enter our team soon (we will be notified) and I need SOMEONE to volunteer to handle the details. It’s just stuff on the internet and emails. Who wants to step up? No experience necessary!


Say something nice about the WOW Team on Yelp, send me the link, and you will receive a gift from your loving Coach http://www.yelp.com/biz/go-wow-team-oakland


Coaching calls are now happening on Saturday at 4:30 PM. The phone number has not changed. I hope to hear from you.


Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources


Post on Winners' Circle Every Week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/


Relay Teams Could I get an update from Iris on team 2, please? Are we starting a third team?


Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.


Arrive Early. Win a PrizeWOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner.  To reward those of you who follow through with this I’m offering a drawing of Celliant sport socks and sweat bands, while they last. Everyone who arrives by 7:59 AM will be given a drawing ticket when they sign-in and we’ll handle the drawing right before we take off.


Upcoming Random Races and Opportunities:
Feb. 19, 2012 – The Arizona Marathon, Half Marathon, Relay, and 5K, http://www.thearizonamarathon.com
March 25, 2012 – Oakland Running Festival, http://www.oaklandmarathon.com
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 6, 2012 – Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe


Photos:
#1 – Coach Stephanie prosthelytizing once again (prosthelytizing – the act of persuading (or attempting to persuade); communication intended to induce belief or action)
#2 – A meetup point on Sunday's Golden Gate Bridge run
#3 – About to cross the bridge on Sunday's run
#4 – One last hill before reaching the bridge
#5 – Pam S from last year's run on the bridge – Photos 1 – 5 taken by Lauren Ganes
#6 – Lauren G and Robbi C after 2011 Oakland Half Marathon. Photographer Unknown


If you want to make a comment, please do so on facebook. Thanks!


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

The Weekly Pep Talk Start January 17, 2012

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!

6 Weeks to SF Marathon and Half

The WOW Team is gearing up for the SF Marathon, Half Marathon and Progressive Marathon!

Here is a list of participants:
1. Aisling F

2. Coach Stephanie
3. Filomena B
4. Iris T
5. Heidi H
6. Lauren G
7. Julie Y
8. Jeanetta M
9. Beth R
10. Kathrina W
11. Pam S

Here is the training mileage (or time) for the weekend workout

Progressive Marathoners – 60 minutes with 5 minutes warm-up then 50 minutes steady and 5 minutes cool-down

Novice to Intermediate Half Marathoners – 11 miles or 130 minutes, whichever comes first

Intermediate, Experienced Marathoners – 11 miles with 1 mile warm-up, 6 miles at HMP, 1 miles steady, 3 miles at HMP

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
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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 Start January 11, 2010

January 11 – 17, 2010

WOW Relay Team Members at CIM 2009

Here’s what WOW is up to this week.  Join The WOW Team – Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Note: Training for The Oakland Festival in March – either the half marathon or the Twilight 5K has already started. It’s not too late to  join! Ask us for details and the free training programs for novice or intermediate, runner or walker, half marathon or 5K. You can do this!

Join us for your training whether you have a specific goal or just want to stay fit and have some fun at the same time. Go WOW Team!

Tuesday, 6:00 – 7:00 AM New Time!  Kezar Track, San Francisco, 60 minutes for runners only. This is a hard, fast,running workout, not geared to walkers or walker/runners. Both Wednesday and Thursday track workouts include walkers and runners.
 
Wednesday, 6:30 – 7:30 PM
Piedmont High School Track for all abilities (including fitness for walkers)

Thursday, 6:30 – 7:30 PM Las Lomas Track, Walnut Creek for walker/runners and runners

Saturday, 8:00 AM Meet at Java Beach at the Zoo for 60 minutes. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome.

Sunday, 8:00 AM Meet at the Harbor Bay Ferry Landing in Alameda to walk, run, or walk/run. Minimum 60 minutes for all.

Sunday, 8:00 AM at Heather Farms Park in Walnut Creek to walk, run, or walk/run. Minimum 60 minutes for all.

All participants will do an initial 5 minute walking warm-up. After that the Twilight 5K walkers or runners will do 30 minutes steady plus 30 more minutes at any pace to equal 60 minutes total. Half marathon novice trainees will do 70 minutes, Half marathon intermediate trainees will do 7 miles. The rest of us can keep the pressure low and just do what feels right.

Questions? Contact gowowteam@gmail.com

Please RSVP at

http://meetup.com/gowowteam


Directions – go to the tab at the top of the page and scroll to your chosen location.


Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women’s running and walking group in the Greater Bay Area. The WOW Team – Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged.