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!