Category Archives: Blog

You won’t believe this: it’s the first time I completed an 8 mile run …!

Hello Stephanie – it seems like ages since I last saw you at the Sunday run around Lake Merritt. Thank you so much for calling.  I got your voice mail but haven’t been able to get back to you.  It’s been quite hectic for me. I missed the run at Emeryville yesterday.  I’m not sure whom I should blame: myself or the weather forecaster, who by Saturday evening said that it’d be a downpour first thing Sunday morning, … so I decided to sleep in. But, I’m very happy to report that I ran 8 miles at 4 mph last night on a treadmill (we have one at home).  I felt good after the 8 mile and felt that I could go for another 2 miles.

Stephanie – I have to thank you for creating the group and thank Lauren G. who introduced me to your group.  You won’t believe this: it’s the first time that I completed an 8 mile run …!

I won’t be able to make the Wednesday meeting at Piedmont Track – family/kid duties.  I will try to make the Sunday meeting and meanwhile, will try to see if I can do a 10-mile treadmill run this Wednesday.  Thank you again and see you this Sunday, Ann

This is what The WOW Team is all about. Go Ann! – Coach Stephanie

Moved and reposted in Go WOW Living 3-11-2016

Go WOW Team. Your Lifelong, Lifestyle Walk Run Fitness Club.

Welcome to our running, walking, lifelong community of fit women. Welcome to Go WOW Team!

Welcome to Go WOW Team

With fitness, friendship, and fun as our goal, Go WOW Team comprises some awesome women. Currently ranging in age from 20’s – 70’s we are many sizes, many shapes, and many abilities.

What do we have in common?

We are all women and we all strive to be our best. Many of us have never trained before or are returning after MANY years away.

Go WOW Team Rocks

Some of us walk for fitness. Some of us mix walking and running. Some of us are pretty serious runners and are training to improve our times. Most of us participate in a race once in a while.

I started Go WOW Team to bring fitness, through running, walking, and the outdoors, to women everywhere. WOW provides:

  • Safety
  • Organization
  • Professional Coaching
  • Accountability
  • Fun
  • Friendship and
  • Opportunity for you to explore your athletic potential
    with a like minded group of supportive women

Live too far away to join our neighborhood workouts? Go WOW Team provides virtual coaching to women throughout the world! We also can help you start your own neighborhood group, with direction and support from me, Coach Stephanie.

Now is the time to make this happen!

Join us soon for a neighborhood workout or a virtual coaching session.
We are here to help you find your “Athlete Within”.
There is no better time than right now to get started!

Go WOW Team!

New Logo

 

Meet and Greet Go WOW Team. Free Introduction and Orientation

bellaVistaSchool copy 2
This super cool gate offers an entrance to Bella Vista Park, hidden away in a secret spot in Oakland. Join Stephanie Atwood in a group workout here in the near future. All are welcome. Photo by Olivia Destandau

Go WOW Team offers an introductory meeting and orientation

four times a year for women who would like to learn more or newcomers who joined in-between training programs.

This event is not to sell you on Go WOW Team. It is intended to orient you to the workings of the club; help you get familiarized with the resources, goals, staff, etc.

Redwood-Regional-Park-Skyline-Gate-Westridge-Trail

  • Bella Vista Park
  • Sat. Sept 19
  • 10:00 – 11:00
  • Free

Since our club operates year-round and new members join all the time, some of you may not have all the details or may want to check in before joining.

Join us for this event if you ARE ALREADY a new member and never participated in an orientation or if you are THINKING of becoming a member and want to understand the details.

Go WOW Team is a year-round, all women’s workout club. We run, run-walk, and walk. We want you to join us!

Whether you are trying to qualify to run the Boston Marathon or want to walk for fitness, Go WOW Team accommodates both and many levels in-between. We are not in the running business; we are here for women’s empowerment.

What does women’s empowerment look like? With Go WOW we see physical movement as an essential part of a healthy life:

• We have skilled coaches to take you to whatever athletic level you want to achieve.

• We are organized so you can count on regular workouts every week

• We keep each other accountable so when you don’t show up we notice

• We allow many paces and accommodate many abilities. And…age is not an issue

• We choose certain events each year to train for but racing is not essential

• We are the lifelong fitness group of women that want to empower all women to find their athletic potential.

If you are a member already, please join us for this orientation to familiarize yourself with the inner workings of this club.

If you are not already a member, this is a free orientation to the way this club functions. We want you to understand how awesome this group really is.

Now, just RSVP on meetup and join us, either at 9AM for a free workout or at 10:00 for the orientation, or both.

As head coach and founder of this wonderful group, Go WOW Team, I look forward to sharing the secrets of “The Best Run Club in the Bay Area” – as voted by ABC7 Poll.

P.S. We are also famous for our run/walk program and our fitness walkers.

For more information about Go WOW Team (voted Best Run Club in the Bay Area) or Go WOW Living please contact us at our websites. Thank You.

Ready to BAWRF?

Race for Money and Points. The Bay Area Women’s Racing Federation is Official

web_BackSpecifically 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.

 

 

Home made Energy Bars

Energy food, Energy Bars for Runners

Home Made Energy Bars

My teenage daughter and my 70 year old uncle both love these energy bars. You can vary the ingredients dramatically and they’re still delicious. Try using raisins or apricots or a combination of dried fruit. Keep the size of the ingredients about equal to a cranberry or raisin when chopping.

Ingredients

    1 C rolled oats
    1 ½ C almonds, chopped semi-fine
    1 ½ C dried cranberries
    ½ C nonfat dried milk
    ½ C ground flax seeds
    2 tsp butter
    1 C organic agave or maple syrup/honey –  or a combo
    1 1/2 C peanut butter

Chop almonds. Mix dry and wet ingredients until well-combined. Spread on a flat baking sheet lined with foil or wax paper or roll in balls. Roll balls in chocolate chips for a special addition or press chips on top of flat mixture. Cut into separate portions, wrap with foil, and keep in freezer until needed. No baking is required.


The recipe above costs a fraction of what it costs to buy individual store bars and produces about 30! If you buy energy bars in a store, you are paying at least $1 per bar. Big difference in cost – especially if you’ve got a teenager eating them by the handful. I didn’t do a calorie calculation on these but my guess is it would be pretty high. That’s what you want in an energy bar – lots of instant energy (fruit and other natural sugars), along with fats, and protein for a full complement of nutrients.

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Weekly Pep Talk Start June 22, 2015

The Weekly Pep Talk

Start June 22, 2015
by Coach Stephanie Atwood


Thanks for today’s quote about success from pinterest

https://www.pinterest.com/pin/314055773986353863/

Let’s high five our 5K newbie Faith Enemark
faith-e-see-jane-run-5k

who aced her first race ever! We’re so happy for you Faith. And many congratulations go to all of you racers this past weekend. It was a lot of fun, don’t you agree?

*******
June Birthdays – Jackie Ray, Christy Gerren, Ayana Dion, Jana Gomez, Melanie Archer, Lauren Ganes, Tres Fontaine, Vera Chrebtow, Marianne McCraney, Jennifer Watters, Happy Birthday Ladies!


Anne Olson leads Lake Chabot Saturday Workout – join Anne most Saturdays at Lake Chabot at 9AM as she leads the WOW women for a low-key workout. http://www.meetup.com/GoWOWTeam/events/223229098/  


Tres and I lead a Trail Clinic this Saturday. Open to everyone! Free to all current members. Fee-based if you are not a member. All are welcome! Everyone! http://www.meetup.com/GoWOWTeam/events/223136266/

*****

See Jane Run Triathlon Discount Coupon 25% off for anyone. If you plan to do the triathlon on Sept 27 please take advantage of our discount code.
25% off is super!
Code: SJRAMB15300 . Please enter your Team as Go WOW!


Sunday, July 5

Go WOW Tri Training  Talk immediately after our workout at Lafayette Reservoir.

First training weekend at Shadow Cliffs is July 12! Training Details below:

http://gowowteam.com/womens-running-community/womens-triathlon-training/

Race details at See Jane Run website: www.seejanerun.com


Coach Pep Talk for the Week:

It is such a mixed blessing to train for and complete a race. If you didn’t live up to your expectations, you deal with a bit of a let-down because your opportunity for that particular race is now gone. If you performed at your expectation or better, now it’s over. What’s next?

This analogy with life always helps me stay close to the moment. All of our “moments” are fleeting. When they are wonderful it is important to take another few moments to appreciate them. When they are not so great, it is certainly a time for acceptance and evaluation. When our “moments” are unfortunate or even tragic, it too is a time for contemplation and learning. Throughout our lives, we will have many moments and many varied experiences. This, we all know.

From participating in training with all of you and completing our race together I want to share how much better the experience was because I was able to share it with you! Cheering each other on before the race began, and watching you as you finished, created a much deeper experience than if I had been participating solo. And, knowing what we had shared along the way to get to the starting line, was also special, and unique.

Life is a bit like a race, isn’t it? Strive for your best. Share your struggles and victories. Savor the experience. Move on. Live!
To our Success,
Coach Stephanie

*****

We are moving all WOW Team Challenge records to the WOW Team/Strava Challenge When using Strava just list Go WOW Team Workout 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. It’s also a perfect way to keep track of the hours you put in and have a record of your Go WOW Workouts to earn your 10 hour badge and your 50 hour badge. I did it! Who will join me?

P.S. You can add in your race time from this weekend since this was an official WOW Event!

*****

Marathon Minute: from Coach Lauren

Read about fueling for a late afternoon workout in this week’s Marathon Minute. Thanks for the great article Coach Lauren!

*****

 

 

 

 

 

Bay Area Go WOW News

Hi Ladies!

What a fun race weekend! I have to start by thanking Coach Lauren who weathered 2 days of expo madness to help out. Thank you Lauren. You are so amazing! Be sure to check out her wonderful photos on www.facebook.com/wowliving.

As for the racers, well, we had a hell of a time, didn’t we?  And, we had the special gift of being cheered on by our dear friend and former WOW Member Michaela Ristaino. So good to see you Michaela!

The half marathoners got a bit of a break with cooler temperatures but they did have to deal with a strong offshore “breeze”. That can get pretty tough by mile 10. All of our half marathon ladies had strong races. Congratulations to Gretchen T, Rosa K-R and pal Michelle, and Karen S. Small but mighty group. We also missed Kathleen Saba but know she will be back strong and fast, soon enough. Your race is out there, no doubt!

The majority of WOW Women chose to do the 5K. We had a big crew send-off at 8:15 and had a lot of fun watching the finish too. It’s also pretty cool to hear your name being called out during the race, isn’t it? Jennifer S and I started at the front of the pack but once the gun went off I never saw her again. She was running really fast! 7+ minute miles. Good race lady!
I want you all to check out the photos taken by Lauren and look at your finish form. You can learn so much! I want to particularly commend Katie C, and Allison H for their excellent kick. Take a look at their feet! They were both off the ground with some real power being applied. Nice work!

Photos posted at www.facebook.com/wowliving

You all get a big hug and congratulations from me. It is so gratifying to be your coach and see what you are capable of while balancing so many other things in your lives. I love this group of amazing women. Now, on to some trail runs, triathlons, and fall half marathons. Are you ready?

We have several celebrations coming up and I want to make sure you know about them. On June 28, after our Sunday run, we will celebrate Our See Jane Run Victories along with the birthdays of 2 awesome WOW Coaches – Coach Tres and Coach Lauren. Please bring something to share to our Inspiration Point workout. We will all go for 60 minutes (post race workout) then celebrate at this beautiful vista point. Bring a dish for 4-8 and something to drink too since there is no water at this spot. Let’s party!

Go WOW Living is an evolution whose time has come! I have been dreaming about a global community of empowered women for many years. I have seen, in my own life, what empowerment does. I want all women to experience it. Follow Go WOW Living and me as we unveil the dream. We are starting with a logo and a Facebook page. There will be much more very soon…

How do you like track so far? We’ll meet at 6:30pm again at Piedmont for another romp around the track. It’s kind of nice for a change, don’t you think? Anyone who wants to join me and Coach Tres afterward for a birthday glass of wine is welcome to join us immediately after the workout. We’ll head to Grand Avenue for a bite to eat and a few birthday cheers.

Time to celebrate and enjoy a beautiful area at Inspiration Point this weekend.

To Success!
Coach Stephanie

*****

Other
Personal Training or Nutrition Sessions with Coach Stephanie. I have a few spots available for one on one consults and sessions for nutrition and/or training. Contact me directly if you want some additional time with me in a private session.

New, Free! Tuesday (summer) Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Tuesday morning. Details on Meetup

Summer Trails, Fall Triathlons, Fun Runs, Relays, and Half Marathon

Big Sur it is! You voted, we listened! Go WOW Team will be participating, once again, in the Big Sur 5K and Half Marathon in November. Mark your calendars now as you have to sign up early to be guaranteed a spot in the race. You also need accommodations and Lauren will be sending out some details on how to rent a house. Big Sur %K and Half Marathon are on the weekend of November 7 and 8.

October 10 – Broads Run Broadway! GO WOW is an official training partner for this race

November 22 – Berkeley Half Marathon and Relay!

 

*****

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

  • June 27 – Trail Clinic with Coach Tres and Coach Stephanie
  • June 27 – Anne Olson leads a fun walk/run at Lake Chabot
  • June 28 – Informal Triathlon Talk, train for the See Jane Run Sprint Triathlon after Inspiration Point
  • July 11 – Plan Nutrition for Peak Race Performance. Coach Stephanie speaks at Road Runner Sports
  • September 5 – Run Walk Workshop. Train for Broads Run Broadway 5K
  • October 10 – Broads Run Broadway 5K Fun Run and Walk
  • November 8 – Big Sur Half Marathon and 5K
  • November 22 – Berkeley 5K and half marathon

 

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 .

*****

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/

Photos: by Lauren Ganes, Thanks!

#1 She did it!  Faith finished her first 5K under 30 minutes!

#2 Kim, Nicole, Marybeth, Faith, Allison

#3 Karen finishing the half marathon

#4  Gretchen finishing under 2 hours for the half marathon

#5  Katie powering it into the finish

#6  Allison, look at her kick!

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A Mixed Blessing to Train for and Complete a Race.

Coach Pep Talk from Stephanie Atwood

It is such a mixed blessing to train for and complete a race.

If you didn’t live up to your expectations, you deal with a bit of a let-down because your opportunity for that particular race is now gone. If you performed at your expectation or better, now it’s over. What’s next?

This analogy with life always helps me stay close to the moment. All of our “moments” are fleeting. When they are wonderful it is important to take another few moments to appreciate them. When they are not so great, it is certainly a time for acceptance and evaluation. When our “moments” are unfortunate or even tragic, it too is a time for contemplation and learning. Throughout our lives, we will have many moments and many varied experiences. This, we all know.

From participating in training with all of you and completing our race together I want to share how much better the experience was because I was able to share it with you! Cheering each other on before the race began, and watching you as you finished, created a much deeper experience than if I had been participating solo. And, knowing what we had shared along the way to get to the starting line, was also special, and unique.

Life is a bit like a race, isn’t it? Strive for your best. Share your struggles and victories. Savor the experience. Move on. Live!

Coach Stephanie

Check out the wonderful photos shared from this week’s race at See Jane Run on our gowowliving facebook page.

Photo taken by Allison Hickey. Thank you

How to Fuel for an Afternoon Track Workout

What is the Best Way to Fuel for an Afternoon Track Workout?

water_fuel_trackFueling for an afternoon workout can be tricky. Your body uses a lot of energy with the intensity of track workouts. You want to balance your hunger with foods that satisfy you, yet don’t fill you up so much that you get uncomfortable when you run.

First of all you need to stay hydrated. Make sure you are drinking plenty of water throughout the day. In the late afternoon, about 4:30, you might want to add some electrolytes to your water, like Nuun, Gu Brew, Hammer Fizz, or Nathan Catalyst tablets.

The four main electrolytes: sodium, potassium, magnesium and calcium help to maintain your fluid balance. They carry electrical energy to keep your body’s systems functioning to help you avoid muscle fatigue and cramping.

A light snack that includes both protein and carbohydrates again around 4:30 is advised. A small apple with string cheese or peanut butter or a handful of almonds, carrots and hummus, banana and peanut butter, almonds and dried fruit are all good possibilities for an afternoon snack. If you choose a bar, look for the closest ratio of protein to carbohydrates.
Fueling well, and a good attitude will help you towards a great workout!

Photo credit https://pixabay.com/en/users/byrev-23277/ Thank you!

Sustainable Race Mile

MEMO From Jack Collins

Hello Go WOW

This is a $5 coupon code: 061515RACE

Small I did it!The coupon code is valid for an uncertain date, till the coupon code box disappears from the website: Sustainable Race Mile.

Sustainable Race Mile Race Route

The race starts on John F. Kennedy Dr. in Golden Gate Park in front of de Young Museum. Runners and walkers head east .5 miles, turn at Nancy Pelosi Dr. and return back to the start. This is a fast flat course in a healthy green environment with the iconic Conservatory of Flowers adding some exotic San Francisco zip.

Race Info and Results

Please pick up your race bib and t-shirt on September 5, 10am-3pm at A Runner’s Mind, 3575 Sacramento St., San Francisco. 10% store discount when you pick up your bib.

If you cannot make it to the store, you can pick up your bib and t-shirt on race day between 7am-8:30am. We may or may not have race day registration. Please register online.

Preliminary race results will be posted after the race at the breakfast tables by the Bandshell. Official race results will be posted on the Sustainable Race Mile website after review with Ford Timing.

The top male and female runners in open and masters each receive a $100 gift card for Greens Restaurant.

Free T-Shirt and Breakfast with Registration

EV News Report updates US gasoline demand weekly from the Energy Information Administration. The transition to green transport is our toughest challenge. We are racing to save Earth! T-shirt campaign on back: Support Climate Change Warning Labels at Gasoline Stations

Early Registration and Running Clubs

The first 100 registrants receive a free Sustainable Race sweatband. These are the remaining inventory of (1970s retro) red, white and blue sweatbands from last year. All running club members receive a 10% discount at race bib pickup upon proof of current membership. The first 40 registrants from any running club each receive a stainless steel water bottle. These are the remaining bottle inventory from last year.

Thanks,
Jack Collins
EV News Report / Sustainable Race Mile
415-745-5790

Time to Shine Race Day is Almost Here

You have worked hard and now it is time to shine. Let’s get out there and make this good.

See-Jane-Run-Finisher-on-Race-Day (480x640)The See Jane Run Half Marathon and 5K is just around the corner and we have a good list of participants doing both the 5K and the half marathon.

Check in at the WOW Booth on Saturday after picking up your bib

Drop off your gear at the WOW Tent on Sunday Morning

Please refer to the excellent race check list prepared by our Coach Lauren Ganes

  • Stay focused this week
  • Hydrate well
  • Rest
  • Visualize running your race
  • Plan on extra time to arrive and park or get dropped off. This is always an issue in Alameda
  • Post questions on the Winners’ Circle
  • Have fun!

7:45 We will meet at our tent at the race finish area to wish us all a good race then head over to the start.
8:00AM The Half Marathoners start their race
8:30AM The 5K starts

Here is a tentative list of racers:
Half Marathon
Lori Whittock
Rosa Kaderas-Redmond
Gretchen Treffiletti
Kathleen Saba
Karen Smith
Susan Haworth

5K
Allison Hickey
Nicole Greene
Holly Haley
Kim Conner
Faith Enemark
Marybeth Temples
Katie Carney
Coach Stephanie
Jacque Keller
Julie Yokoyama

Have fun! See you there!

Knee pain and UCSF Research

To Whom It May Concern,

Stretch! Don't forget!
Stretch! Don’t forget!
My name is Nicola Cashman and I am a Clinical Research Coordinator at UCSF, working with Dr. Anthony Luke.  We are currently running a study for active individuals between the ages of 30 and 50 who are suffering from unilateral knee pain due to Osteoarthritis.

I am reaching out to you to find out if you think anybody in your running club may be interested.  From our experience, individuals suffering from this problem do not have many options other than physical therapy and dealing with the regular pain can be quite frustrating.

I have attached a flier for you to take a look at; if you have any questions feel free to ask.  Dr. Luke is also always happy to answer any questions that you may have.

If you think there will be interest, please feel free to email the flier to members or post it on your facecbook page.  I am also happy to come to some of your runs if you think anybody would be interested in speaking with me.

Please let me know your thoughts and thank you so much!

Sincerely,

Nicola Cashman, BS
Clinical Research Coordinator
University of California, San Francisco
Department of Orthopaedic Surgery – Sports Medicine
Nicola.Cashman@ucsf.edu

(415) 514-6120

Tempo Walk?

WOW Team Women Walking for Fitness at the Berkeley Marina. Go WOW Team!

As a long time runner and professional coach I run into the same questions many times. They are great questions because they indicate that people are trying to learn and train with knowledge, not just follow the pack blindly.

Here is a common question:

I was wondering…What exactly is fitness walking, power walking, or tempo walking?

Continue reading at this link

Staying Motivated, Training Year-round

by Coach  Lauren Ganes,  Marathon Coordinator

how to stay motivated for running and trainingAfter training and participating in a big event like a half marathon or marathon you might find that it’s hard to get into training mode again.

Running should be fun. After a big event or an injury it’s nice to just “stay in the moment” and enjoy the beauty of the trail with eyes and ears. Skip the Garmin, and run for an hour chatting with a team mate.

Sometimes after an injury it’s hard to know just how to re-enter training.

If you have been only doing road races, you might want to train for a trail race. You also might want to change race distances, try a 10K or a 5k. Changing things up often sparks a new motivation.

The WOW team makes it fairly easy to re-enter training. You can usually find a team mate doing intervals of 1:1, 4:1 or 9:1. Sharing the interval with other women really makes the time pass quickly.

And of course knowing that your team mates are at a work-out is always the best motivation to get you out walking or running.

Thanks, WOW women for supporting our desire to keep moving and stay motivated!

Random Races and Events

Christmas Relay finish by Ann RGo WOW Team is happy to post upcoming random races and fitness event. These events are not part of our organization and are posted as a community service. If you have an event for us, please send the information in the format below to Go@gowowteam.com and we will do our best to get it on the roster!

August 11, 2012 – Garin Regional Park, Hayward – Run in the Park 

The 2012 Schedule is:
9/15 Tilden Regional Park, Berkeley
9/29 Redwood Regional Park, Oakland Hills
10/13 Pt. Pinole Regional Shoreline, Richmond Fees: Early Bird: $28 thru 30 days prior, Pre-Reg: $31 thru Wed. prior, Race Day: $35

Saturday August 25 – Pacifica Coastal 5K Run and Walk Festival 9-2:30pm www.pacresourcecenter.org/blog/?p=459

Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com

Sept 9, 2012 – Feather River Falls 1 mile and 5K www.featherfallsrun.org.

Sept 21, 2012 7th Annual Run at Work Day

Saturday, Sept 29, 2012 HERS Keep abreast 5K/10K Run Walk http://www.herskeepabreast.org/

Saturday, Sept 29, 2012 Peak Hike with Breast Cancer Fund, Mt. Tamalpais http://www.breastcancerfund.org/2012peakhike $10 off use discount code seejane

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 10, 2012 Mermaid 5K, 10K – http://www.mermaidseries.com/san-francisco#!__san-francisco

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 in Tampa, Florida. Coach Stephanie is running this.

Sunday, December 2, 2012 – CIM Marathon Relay Challenge – $120 per team through August 1 – http://www.runcim.org/page/show/219125-relay This is a WOW Team Annual Event. Join a team soon!

Saturday, December 8, 2012 – Walnut Creek Half Marathon and 5K http://www.runwalnutcreek.com

Sunday, March 24, 2013 – The Oakland Run Fest

Go WOW Team Update Celebrate National Run Day

 

Celebrate National Run Day with Go WOW Team Email not displaying correctly?
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Go WOW Team!

New Member Meet and Greet plus See Jane Run PepTalk immediately after our workout this Sunday.Name these 2 WOW Members!

Go WOW Women run rain or shine! I know who these ladies are and miss seeing them at our Go WOW Team Workouts! Come out soon Heidi and Andrea, please?Celebrate National Running Day on June 3 with Go WOW Team.

Just the details, every other week.

  • Get your first medal for The WOW Team Challenge just by participating in one workout. Just show up!
  • Need the WOW Team Challenge Form? Here it is!
  • View your workouts online, on the GoWOWTeam.com website by joining our team on Strava. You don’t have to be a WOW Team Member to list your workouts,  just join our Go WOW Team Strava Challenge Go WOW is going national!
  • Sign up and make plans for the Big Sur 5K and Half Marathon now. Go WOW Team will be there!

For Reference:

WOW Team Website and Members Only Area – sign up, learn more, subscribe to the Weekly Pep Talk http://gowowteam.com and www.gowowliving.com

Please RSVP to all workouts at Meetup http://meetup.com/gowowteam This is where you find details on each workout and event and will also be notified from this list if we have to cancel a workout

The Winners’ Circle Members Only Facebook Page – you must be invited to join this private group but it’s well worth it! Please join Facebook if you haven’t and LIKE my personal page. I’ll invite you at that point. Thanks! https://www.facebook.com/groups/244142088969843. 

Go WOW Living and Go WOW Team Facebook Pages – open to anyone. Full of good stuff and encourages everyone to like us and post www.facebook.com/wowliving

New member’s Health and Fitness Goals One on One with Coach Stephanie. Schedule your free 50 minute appointment here .


This Week with WOW Details for all of these events are on Meetup

  • Wednesday June 3 –  Coach Stephanie hosts Free Community Fitness Boot Camp – Bella Vista Park, Oakland at 8:30AM
  • Wednesday June 3 –  Coach Stephanie hosts Walnut Creek Track
  • Wednesday June 3 – Coach Tres hosts Lake Merritt Workout 
  • Thursday June 4 – Run/Walk or Walk with Jennifer at Chabot College
  • Friday June 5 – Speed workout on TRACK in Piedmont. 6AM
  • Sunday June 5 – Walden Park Run, Run/Walk, Walk
  • Monday June 6 – Fun run and walk with Coach Tres and Anne Olson near Jack London Square
  • Tuesday June 7 – You will receive the next issue of The Weekly Pep Talk somewhere around 4:45 in the afternoon
  • Sunday June 14 – Meet and Greet Go WOW Women – For new members to learn about the workings of the club and for interested women to learn more. Join us for the workout and talk afterward or just the talk.
  • Saturday/Sunday, June 20-21 – See Jane Run Expo and Race 5K and Half Marathon
  • Saturday June 27 – Trail Clinic with Coach Stephanie and Coach Tres
  • Saturday July 11 – Nutrition for Peak Race Performance Coach Stephanie speaks at Road Runner Sports in Berkeley

For your daily training plan be sure to refer to the Members’ Area on our website

Ready to BAWRF?

No experience or speed necessary! No WOW Team Membership Required! Contact Coach Stephanie or Lizette Byer to learn more about Bay Area Women’s Racing Federation (BAWRF). WOW Members and non-club members are welcome to join BAWRF if you like to race.


Gymboss Interval Timers


http://amzn.to/19hyouV Belly Fat Blowout, Run Faster and the WOW Journal are now in paperback! Order from At Last The Best or from Amazon!
  • Kindly leave a review on Amazon.com if you like what you see! Thanks!

 

Private Coaching with Coach Stephanie

Stephanie is a Certified Long Distance Running CoachStephanie Atwood, M.A. CPT/RRCA
Certified Long Distance
Running Coach
Founder Go WOW Team – Fit Women of the World

I work with companies, coaches, and individuals who want fitness through running, walking, and the outdoors, focusing on adult women.

If you are re-entering, or newly discovering your athleticism and seeking fitness as a lifetime process that can be enhanced through shared commitment, education, and friendship, please contact me!


Weekly Pep Talk Issue 2, Start Dec. 3, 2007 Revisited

Ask About Running
The Weekly Pep Talk
Second Issue
This week is dedicated to Jamila S. (who balances family, friends, & running with grace)
Monday, December 3 – Sunday, December 9, 2007
Week 48 in 2007
Send comments to: Stephanie@askaboutrunning.com

Hello to All!

I hope you enjoyed last week’s inaugural issue. The holidays are upon us in full force with rich food and increased social obligations. It becomes even more difficult to get exercise now with the short days in addition to holiday happenings yet, it is certainly important!

I’d like to talk about Cross Training a bit because it can help you get in your needed exercise while dealing with all the challenges to your time during the winter holiday season, even when running isn’t possible.

CROSS TRAINING
Cross training, for runners, refers to exercises that are different than running. This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training. The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 20 minutes or you are not replacing your running with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace running as your cardio-vascular training method.

STEPHANIE’S DEFINITION OF CROSS TRAINING FOR RUNNERS
Cross training, specific to runners, refers to exercise that compliments, but does not include, outdoor/distance running, AND increases the heart rate to 60% or more of maximum heart rate* for 20 minutes or longer.

Another factor to consider is that you will not start out at a 60% rate. Your heart begins exercise somewhere significantly below it. When I’m on the elliptical machine at the gym it usually takes about 10 minutes to get up to my 60% rate. So, give yourself a minimum of 5 minutes to warm up and another 5 minutes to cool down at the end. Your total workout will be a minimum of 30 minutes. This is why, in our track workouts, we always warm up a bit before getting into the meat of the workout.

This is not to say that activities like gentle yoga or easy walking lack merit. That is not the case. They are forms of movement that stretch and strengthen different muscle groups, but they are not increasing cardio-vascular strength or capacity. Stretching activities and other exercise, even if not rigorous, is important to runners for balance as we tend to have major muscle groups that get no attention while other groups (our quadriceps, for example) get REALLY STRONG. I’m differentiating here to clarify my definition.

More on cross training, stretching, and other exercise in future issues. I hope this was a good beginning for you.

UPCOMING EVENTS…
Christmas Classic and Miracle Mile, Sunday, December 23, 2007, Sponsored by Ohana Road Runners. This is a great time to get a PR on your mile! The course is DOWNHILL! If you’re up to it you can also run the 5K. I have run with this group before and always have a lot of fun. You May Run Or Walk. You may sign up on the day of the race (or in advance). All is well organized, low key and their races always benefit a local charity. http://www.ohanarrca.org/
Details are also listed on the AskStephanieAboutSports@yahoogroups.com Calendar.

As mentioned in the first issue, I offer training schedules for the runs listed below. To know when to start your training and to view the schedules go to AskStephanieAboutRunning@yahoogroups.com and look under Files. Presently the schedule for the Kaiser Permanente in February is listed for both the half marathon and the 5 K. Also look at the Calendar for upcoming events and the starting dates for these other runs.

• The Kaiser Permanente Half Marathon & 5K February 3, 2008
xnet.kp.org/sanfrancisco/index.html
• The London Marathon April 13, 2008
www.london-marathon.co.uk
• The Boston Marathon April 21, 2008 http://www.bostonmarathon.org
• The Bay to Breakers/San Francisco May 18, 2008
http://www.ingbaytobreakers.com/main.html
• See Jane Run Women’s Half Marathon & 5K May 31, 2008
• http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K.aspx
• The San Francisco Half & Full Marathon & 5K August 3, 2008 http://www.runsfm.com/home.html
• The Disneyland Half Marathon and 5K August 30/31, 2008 www.disneylandhalfmarathon.com
• The Chicago Marathon October 12, 2008 http://www.chicagomarathon.com
• The Nike Women’s Half and Full Marathon October? (couldn’t find)
www.nike.com
• The New York City Marathon November 2008?
www.ingnycmarathon.org
• The Honolulu Marathon December 14, 2008
www.honolulumarathon.org

Please 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!

How is the training going for the Kaiser? I know some of you are preparing for the half marathon. The 5K would be a great new year’s resolution to start working on now for you new runners or holiday partiers. You still need some motivation to get out there and run! 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.

Send me your stories, comments, and questions about life and running. My E-mail is Stephanie@AskAboutRunning.com.

If you haven’t already joined the group website, please go to AskStephanieAboutSports@yahoogroups.com and join! I would love to have you as a part of this group of active, interesting women, who live a life style that includes giving themselves time for activity. The site offers articles, tools, and encouragement to keep up the good work!

• The Sunday walking/running program will launch on January 6. Full details out soon!

• Start thinking running tours. We’ll do one this summer and one in fall/winter. Details are coming soon…

• Hold on for the official launch of the Ask About Running Website

*MAXIMUM HEART RATE
To calculate MHR with a simple formula try this:

Start with 220
Subtract your age from this amount
Subtract your resting pulse from this amount
Multiply this figure by 60%
Add in your resting pulse

This is your 60% heart rate, a standard percentage used to establish cardiovascular improvement with exercise.

Example

220-40 = 180
180-60 (resting pulse) = 120
120 X.60 =72
+60 (resting pulse) = 132 Minimum Training Level Heart Rate (60%)

Have a great week! Enjoy family, friends and your time for exercise. I’ll be back next Sunday.

Best,
Stephanie Atwood

Copyright 2007 All Rights Reserved

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

8K Double Adventure Run

We have a race June 21, 2015 at the scenic Land’s End Park. I would like to invite your group to participate, and offer you a 5 dollar off promo code “GOWOW”. You are welcome to set up your tent in our recovery zone.

The race is 8K Double Adventure Run. It’s a 5K followed by a 3K with a recovery half-time break in between. The times are added together for scoring. The Double was created in 2011 by Runner’s World founder Bob Anderson.

Race info and registration is available at http://sanfranciscodouble.com

Thank you,
Waitman Gobble waitman@doubleroadrace.com