Category Archives: Marathon Minute

Marathon Minute

May 20, 2012 by Lauren Ganes, Marathon Coordinator

Photos by Lizette Militar Byers

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

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

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

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

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

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

Go WOW Women!

Mini Marathon Minute


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

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

from Lauren Ganes, Marathon Coordinator

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

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

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

Fuel, Run and Hydrate, Refuel

Go WOW Women!

Marathon Minute

Lauren G, glad to have the hills out of the way. On to the food!

April 22, 2012

It’s been so much fun to pound the pavement with the WOW women preparing for the See Jane Run Half Marathon, or 5K the last two Sundays! It’s just 6 weeks away until race day! WOW women braved heat to complete their training runs this week-end, and Coach Stephanie was there to remind us all to stay hydrated.

Bravo to Beth W who ran 14 miles on Saturday in preparation for the Diva Half Marathon on May 6!

Our wonderful Coach Stephanie knows just how to keep us together whether we are training for a half marathon or a 5K. While we run very fast with our track work-outs, even our fastest 400 meter will not be an indication of how fast we will run on race day. With each increment of distance our speed slows down. In other words, you run a 5k quite fast, but each race from the 10K, half marathon and marathon has increasingly slower minutes per mile goals because we slow down to achieve the distance. We are so lucky to have Coach Stephanie help us figure out just what speed is right for us for each race.

By including a tempo run, a track work out and a long run each week you will be ready for your race on June 3.

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.


Hydrate, Fuel and Run strong! GO WOW TEAM!

Marathon Minute

by Lauren Ganes, Marathon Coordinator

Stretching after an 11 mile stint at Inspiration Point, 2012
It’s always fun to arrive at the work-out on Sunday mornings and see so many women, in beautiful fuchsia shirts, ready to get out and run. Last week my husband asked how many women ran 11 miles.

I can’t remember how many women ran the distance last week, or this week, but I just know I saw a lot of hands go up in the air to say they would be going 11 miles or 140 minutes!

I just love seeing teammates on the trail, and particularly enjoy watching them finish their run with the satisfaction of knowing what they have just accomplished. Way to go WOW team!

As Coach Stephanie said this morning, we are now half way through our training for the Oakland Half Marathon.

Don’t forget to mark your calendars for Sunday, March 4 when we will get to run on the course.

On race day the running festival will provide water and lemon-lime Gatorade at 8 stations for the Half Marathon. They will also provide GU, and some other salty snacks at some of the other aid stations. Make sure you test GU and Gatorade on a training run to make sure they agree with your stomach.

Since our distance has increased I want to remind people to try and eat or drink something with protein within 30 minutes after finishing your run. Protein shakes, low-fat chocolate milk, yogurt, kefir, eggs, turkey, tuna, peanut butter, and almonds are just some ideas of what to eat or drink.

The reasoning behind this is to begin repairing the tiny tears that occur in muscle breakdown.

Thank you, Coach Stephanie, for your training and guidance in meeting the individual needs of each member to stretch and reach their personal goal. We are all fortunate to be members of the wonderful WOW Team!

Coach’s Note: When you eat right after your run, the energy goes directly back into the muscles. 200 calories is about how much energy your muscles can absorb directly. A mix of protein with carbohydrate is the best combo. Hence,a half turkey or peanut butter and banana sandwich, cup of milk, etc. is an appropriate portion and suggested food for rebuilding.

Marathon Minute – Technology?

Go Lauren Go! Crossing the finish of the Walk-It 5K, May 2011

by Lauren Ganes, Marathon Coordinator

Part 1

How much technology do we actually need to rely on while we are running? For the majority of my running life I simply used my watch, noted the time I started, and what time I finished.

I would usually decide ahead of time how many minutes I was going to run. If miles were marked on the trail, I could figure out my exact pace by dividing the time by the miles. Most of the time I would simply enjoy the sights and sounds while running on my own, or the conversation when my daughter or a friend joined me. For my very first marathon I used my watch and all my training runs were based upon time.

When preparing for my first half marathon in December of 2005, I determined my longest run would be 2 hours. The half marathon took me a little more than two and half hours to finish, including running in sand, but I ran continuously.

I have now succumbed to the new technology. While training for a 4:30 marathon I needed to know what pace I was running so I could reach my goal. I do my Garmin to keep track of my miles and let me know my pace and then I decide if I need to speed up, or even slow down if I want to keep a specific pace for a long time. But so many times I like to leave the technology behind and just stay in the moment and run.

I loved Ann R’s post on the Winners Circle, January 14. With that in mind, I want to urge WOW Team members to get back to the feeling of running without our technology. Let’s go out for the long run this weekend and focus on running without tuning into our gadgets; let’s use our watches to keep track of the minutes on the trail.

Enjoy your 60, 70, 80, 90 or 100 minute run this week-end!

Go WOW Women, You can do it!

Note from the Coach: Lauren has hit the nail on the head. Let’s simplify our workout this weekend and (also) accomplish our goal which is to get out there and move for a certain amount of time.

GPS, Heart Rate Monitors, and sensors can change something wonderful into a frustrating, workout nightmare where you forget to listen to your body and put all your energy into a piece of beeping, digital technology.

This weekend, listen to a WOW Buddy talking and skip the sensors. You might be surprised how pleasant and fulfilling a workout can be without all those techno distractions!

Marathon Minute

by Lauren Ganes, Marathon Coordinator

January 10, 2012

It was so exciting to see so many women participating on Sunday at the WOW Team January 8 “kick-off” to the 2012 season.

A number of women will be running the half marathon in Oakland on Sunday, March 25. There are now 11 more weeks to go before race day. This Sunday the long run will be 80 minutes of running, running and walking, or walking; or 8 miles—whichever comes first. This is a slight variation form what the training program says, as we increase our mileage gradually. We will also be practicing hills while training at Lafayette Reservoir.

Photo by Lauren Ganes

Oakland is great about letting us know that there will be 8 aide stations along the Half Marathon course. There will be water and lemon-lime Gatorade at each station. Some stations will also have various flavored Gu gels. It is a good idea to try both the Gatorade and the Gu during your training. If either of these do not agree with you, you’ll know to bring your own supplies on race day.

On your mark, get set, run! GO WOW TEAM!

Marathon Minute


by Lauren Ganes, Marathon Coordinator

We have 2 WOW members, Iris T, and Laura L in taper mode for their half marathons coming up next week-end. Ann R, Michelle, and Aisling F have Nov half marathonss and Chelsea D is running the full NYC Marathon! Coach Stephanie is training strong for her full marathon at CIM. Way to go Ladies!

Did you know that we have 4 teams for the relay at CIM, Sunday, December 4? That same day Coach Kerry will be doing a half marathon in Las Vegas. WOW Ladies are really on the move!

The following week, on December 10 we have Iris T, Robbi C, Michaela, Miriam, Kathy W, Fiona, and anyone else? participating in the Walnut Creek Half Marathon, and Eileen K plus a few others (tell us please) will be participating in the 10K. It is always so much fun to recognize the WOW members in a race with their bright shirts on.

You will have a smile on your face when you cross the finish line if you stay healthy and strong by eating well, cross-training, stretching and strengthening your muscles, listen to your body and get plenty of sleep.

Go WOW Women!

Marathon Minute

The Marathon Minute by Lauren Ganes, Marathon Coordinator, September 25, 2011

The WOW Team is very busy training for Fall Races. Congratulations to Iris T on her PR at the AT&T Half Marathon at the end of August. Iris is on her way to finishing 5 Half Marathons this year. Four of those will qualify her for the NorCal Half Marathon Challenge and her final Half Marathon will be the Walnut Creek Half in December.

Robbi C, Fiona B, Michaela R, Kathrina W, Eileen, and Laura will be joining her for that Half Marathon.Also running that day in the 10k will be Beth W, Claudia, and ?. Let us know if we missed your name.

Photo 1 Lauren G. Photo 2 Lauren and Robbi C at 2011 Oakland Marathon. Photographers Ellen G and Andy G

When Iris runs the Healdsburg Half Marathon there will be 5 aid stations serving water, Accel Hydro Drink and Accel Gel.

Laura L will be running in the Nike Half Marathon, and I’m still researching the electrolytes being provided. I think that Clif shots will be the non liquid electrolyte.

Our own Coach Stephanie is training for the full marathon at CIM. There will be aid stations with the electrolyte liquid of grape flavored Ultima Replenisher. There will be at least 12 WOW members participating in the relay. GU will be provided at mile 13, 20 and 23.

It’s important to try these liquids and gels during your training runs. You don’t want to have a surprise upset stomach on race day.

Remember your Fall Marathons will be successful based upon your following through with your training of track work outs, tempo runs and long runs. Eat well, sleep well and listen to your body, and you will cross the finish line with a smile on your face!

Follow Coach Stephanie’s Bay Area Women’s Fitness Column on examiner dot com. Here’s the link

Follow the WOW Team on Facebook. Here’s the link

Follow the WOW Team on twitter. Here’s the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilities, all year round. Join us!

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


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!


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 Madness – Go WOW Team Rocks at SF Marathon

by Lauren Ganes, Marathon Coordinator

July 31, 2011

Congratulations to all the WOW Team participants at the San Francisco Marathon!

Heidi Harrison about to finish the half marathon with a personal best for this distance! Go Heidi! Photo by Lauren Ganes

The WOW Team has so much to celebrate:
Aisling Forbes ran her first marathon, and looked strong, poised and graceful as she crossed the finish line!
Kelly Woodard also ran her first marathon.

Jeanetta Mack paced the full marathon!

Maria Kristianti and Julie Yokoyama both completed their first Half Marathon!

Bravo to our fantastic Coach Stephanie, for breaking 2 hours for a second time this year in a half marathon. She came in 2nd in her age group, and also improved her time by 2 minutes!

Chelsea Deming sped by as the first WOW team member to cross the 2nd Half Marathon finish line!

Coach Kerry ran a great race, and she too looked strong as she crossed the finish line!

Heidi Harrison and Iris Torres appropriately had huge smiles on their faces as they crossed the finish line, each with a PR!

Also out there pounding the pavement were Progressive Marathoners Christy Gerren, Pam Skiles, Kathrina Weekes, and Beth Robb. For Pam, Beth, and Kathy, this was a first! Send us reports on your experience please.

First Segment Half Marathoners Merilee Fahlman and Kosheno Moore completed their goals, both working with obstacles that challenged them for this race. Good job!

Bravo to you all!
Thank you, Coach Stephanie, for providing the training and support for women to achieve goals that reach beyond their expectations.

Keep the momentum going by deciding on your next goal at our workout, Sunday, August 7 at the Emeryville Marina.

Go Wow Team!

Marathon Minute Fuel for Longer Runs

How to Fuel for Longer Runs

by Lauren Ganes – WOW Team Marathon Coordinator

A few weeks ago Iris remarked that she felt tired after Sunday’s run. I had reflected upon my Sunday run and recognized that I would have felt better if I had used one more gel. I had used all my water and electrolyte liquid by the end of the run, but I still had another gel with me.

Fueling your body during training work-outs is extremely important. It helps you know just how to fuel your body for race day. The best time to fuel is before you get tired, or begin to slow down.

The idea is to keep your energy level stable through the use of gels or shot blocks and maintain your hydration with water and electrolyte drinks. It is important to drink both water and electrolytes on the long runs and you should stop at each aid station on race day. If you are not going to stop at the aid stations and you are carrying your own liquids, make sure you drink them along the route.

There will be 8 water stations at the Oakland Half Marathon. The electrolyte drink has not been announced. The gel, GU, will be offered, but I don’t know at which mile. Directions on the gels recommend taking them every 45 minutes and I’ve found that to be accurate for myself.

The most important thing to remember is to stay hydrated, and make sure you try out the energy fuel you are going to use before race day. You want to make sure your body can tolerate the electrolyte liquid and the other electrolyte fuels. You don’t want to be sick on race day.

I also recommend that you carry water with you, just in case the race runs out.

Here is to happy hydrated running!

Note: Lauren ran her first half marathon in December, 2005 and her 10th half marathon on February 6, 2011.

Marathon Minute

MARATHON MINUTE January 20, 2011

It’s January, the time most of us begin making plans for the rest of the year. Many of you have made the decision to run a half marathon(s) or a marathon in 2011. Bravo to you for making a commitment to remain active and fit!

Did you know that for many of the races you receive a discount for registering early? For instance, by registering for the Oakland Half Marathon before February 28, you will pay $80.00 instead of $90.00. (We’ve already missed an even earlier discount).

In addition, because we are Members of the WOW team we receive an additional discount for a number of races (including the Oakland Marathon). To get the password for your discount you need to contact Coach Stephanie for the code.

So don’t procrastinate, make a decision, check with Coach Stephanie, and register in time to receive discounts for your races.

I just signed up for the Oakland Half Marathon! For this discount code I had to use all capital letters and no spaces before the number to receive the discount, otherwise it says the discount has expired.

Sign-up now, and let’s make it a record number of WOW Team members running in the Oakland Half Marathon on March 26, 2011!

Marathon Minute

8 Weeks to go for Nike Women\’s and Long Beach Marathons!

MARATHON MINUTE August 30, 2010

I was so happy to see old friends like Kerry S and Claire D yesterday on the Sunday run at the Berkeley Marina. Just as I arrived I saw a large group of women beginning their “warm-up” walk towards Aquatic Park. It was fun to run counter clockwise and greet the strong women that comprise the WOW team.

Sunday’s run was 60 minutes or more for fitness, 9 miles for the Nike Women’s Half Marathon, 11 miles for the San Jose Rock n Roll, and 20+ for the Marathoners.

Coach Stephanie and I again used the 9 minute run and 1 minute walk technique for 20 miles, and then walked an additional mile, and ran a final mile. You continue to learn more about running and yourself from each training run. Toward the end, (about mile 17) we were really looking forward to the one minute of walking. Most interesting of all was after walking mile 20-21 we felt as if we just couldn’t get our legs moving—a real snail’s pace. However, ½ mile later we were moving comfortably, though not at race pace. The good news was that we maintained the average pace suggested for our training.

Next week we cut back to 15 miles (10:28 pace) on Saturday, September 4 at Sawyer Camp.

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link

The Marathon Minute 7-14

The Marathon Minute is brought to you by Lauren Ganes, Marathon Coordinator for the WOW Team. Lauren is trying to qualify for the Boston Marathon this year, needing a 4:30:59 to get in. Join her in her training. Make your comments on these posts. Thanks!

July 14, 2010

Fueling for Long Runs

Yesterday, at the track, a couple of people asked me how I fuel for long runs. The question made sense, because we are scheduled for a 13-14 mile run this Sunday.

The most important day to fuel your body for Sunday is Friday. That is the day to make sure you are eating a healthy diet that includes complex carbohydrates (vegetables and whole grains) and some protein. You also want to be making sure you drink plenty of liquid over the next few days. Saturday is the day to eat lightly, but still focus on hydration. You don’t want to have a heavy stomach when you run on Sunday morning.

On Friday consider having meals that include salad and or vegetables, potatoes or whole grains, some bright colored fruit and a small amount of chicken or fish. I like to eat sweet potatoes. I also enjoy quinoa which I prepare in a rice cooker. I probably will have some spinach either as a salad or in an omelet.

Greek yogurt is another one of my staples, and I eat it with berries, or another fruit and cereal.

On Saturday night I will drink a large glass of water and also some Gatorade. (Any electrolyte you can tolerate)

On Sunday morning I’ll get up early enough to have a small breakfast of ½ whole grain English muffin with peanut butter and jelly. I have some hot water, and I also have some more Gatorade, (some people have coffee). I get my caffeine later from my gel.

On Sunday I will try to remember to take a mouthful of water every 15-20 minutes, even if I’m not thirsty. (This is a work in progress for me.) I will definitely drink at any time that I feel thirsty. I will take a gel or shot block every 45 minutes. It’s important to use the gel or shot block before you actually need it. Rather than taking it when you get tired, keep your energy and blood sugar level up, so you are not exhausted at the end of the run.

After my run I like to drink low-fat chocolate milk or make a smoothie with banana or other fruit and protein powder. It’s important to eat some protein within 30 minutes to aid with muscle recovery.

I’m happy to send out some recipes I’ve collected and to talk to people in the future about how to fuel our bodies for running. I’m also very interested in hearing about what other people do.

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie’s Column as Bay Area Women’s Fitness Writer for

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional’s Network follow this link