Tag Archives: Ask Coach Stephanie

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

The Weekly Pep Talk Issue 275 Start April 13, 2015

WPT 275 by Coach Stephanie Atwood

Quote of the Week: “Failure to plan means planning to fail.” – Brian Tracy

WOW Woman of the Week: Let’s give a shout out to Janet McGee. Special lady who drives over from SF on a regular basis to join us. We like it when you join us Janet. Come often!


April Birthdays – Rebecca Novick, Elke Russell, Karin Tulloch, Jen Wuest, Kosheno Moore Takahashi, Emily Tharp, Colleen Blakelock, Julie Traylor-Cruz. Happy Birthday ladies


Coach Tip of the Week: Three purposeful workouts a week. This will get most of us where we want to be. Continue reading The Weekly Pep Talk Issue 275 Start April 13, 2015

The Weekly Pep Talk Issue 274 Start March 29, 2015

Quote of the Week: “If I can imagine it, I can achieve it.” – Anthony Robbins

WOW Woman of the Week: Shout out to returning Member Kathrina Weekes! Now you have to come see us a bit more often, OK? Promise? Is the See Jane Run 5K on your list for this year?


April Birthdays – Rebecca Novick, Elke Russell, Karin Tulloch, Jen Wuest, Kosheno Moore Takahashi, Emily Tharp, Colleen Blakelock, Julie Traylor-Cruz. Happy Birthday Ladies 


Coach Tip of the Week: Race let-down. It is common to put a lot of effort and expectation into your race training. Distance doesn’t matter. It is the mental, emotional commitment that you put into your training that makes reaching that goal truly important. When it’s over, then what?

It is extremely common for a sense of let-down and loss. Like, what just happened? You trained hard, you got nervous and excited. You raced! Now it’s over. Oh my!

You are not alone.

In coaching and training lingo this fits in with the concept of periodization meaning that, as in life, there is time and need for ebb and flow, up and down, high and low. So now that your race is over, give yourself a pat on the back for what you accomplished. Then give yourself permission to feel a bit lost, even depressed. It goes away…

You are not alone. I mentioned to our group on Sunday, we at Go WOW Team want to make fitness something you include in your life on a regular basis and hopefully, for as long as you can move. One of the benefits of this club is that, because we always meet, every week, all year. You just need to get yourself out here even when you are a bit down. We’ll get you moving!

On to See Jane Run!

As I also mentioned on Sunday, this is our first week of training for the See Jane Run 5K and Half Marathon (also, on same weekend, the Zooma 10K and Half Marathon). So, welcome new trainees! We’ve got your back. Also, it’s not too late to join us for training. Now is the time! Jump in!

You long time members, or recovering ORF (or Livermore) racers, it’s all good! I look forward to training with you at all your individual stages. Let’s not forget to appreciate what we all have…the gift of moving our bodies!


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. Who will be next?

  • Kim Conner
  • Allison Hickey
  • Kathleen Davis
  • Jacque Keller
  • Nicole Dryden

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…


Marathon Minute: from Coach Lauren – It’s short so I decided to post the whole things right here. You can also refer to it at the following link on our website.

Success Teams

by Member Appreciation and Go WOW Coach Lauren Ganes

Fitness and friendship, is there anything better than that? The warmth and support of the WOW team provides the opportunity for women to explore, succeed and reach goals they never dreamed of.

As a member of WOW for nearly 6 years it has been a privilege to watch women grow, whether walking, running or training for a triathlon.

We have Coach Stephanie to thank for not only founding the team, but for providing an environment where women feel safe to challenge themselves with the bonus of creating lasting friendships.

And thinking about friendships, and how meaningful the WOW team is, reach out to the members of your Success Teams today. Say hello, wish them well (email or phone) and, if you haven’t seen them recently (or ever!) encourage them to work out with us real soon. Everyone benefits when we share in the success of fitness by working out together.

Thank you, Coach Stephanie for supporting us all in our quest to stay fit!


Bay Area Go WOW News

Hi Ladies!

The last few weeks have been hectic and exciting and brought out the best in you WOW Women. Congratulations to all racers and especially for the time you devoted to training. That’s where the commitment lies. That’s where the improvement comes from. It’s also a place that I know many of you appreciate having those WOW Buddies out there to keep you pounding the pavement, week after week.

I want to offer a special congrats to those ladies who ran the half marathon. The amount of training is significant and they followed through week after week. I think almost all of our runners had personal bests.

  • Rosa Kaderas-Redmond came in under 2 hours with almost 2 minutes to spare and 2 minutes better than last year.
  • Nicole Dryden finished her fastest half marathon yet by about 4 minutes!
  • Allison Hickey ran her first half marathon race with control and, of course, a best time ever!
  • Cecilia Han just gets out there and moves! I’m not sure about your time.
  • Lizette Byer ran the whole race with her daughter making this possibly the best half marathon she’s ever run!

We’re super proud of you all!

I want to thank all of you who jumped in to help out with details where you could. The leaders of the relay teams took on extra responsibility to make sure their teams had the pieces together. Thank you Leaders!

The volunteers who helped out at the Expo on Saturday were invaluable. We got a good bunch of names to add to our mailing list.

The group on Sunday who helped set up and managed the tent included Lauren Ganes, Sandy Baird (Dr. Baird), and Joanie Zecherle. All three of these ladies spent hours out there serving us, helping us, encouraging us racers. It was a big sacrifice of time and does not go without appreciation.

Thank you again everyone and congratulations to all you fine racers. It was fun, wasn’t it? Now we head into training for the See Jane Run 5K and Half Marathon.

Our orientation on Saturday and trail run on Sunday showed interest in both the 5K and Half. Currently I know we have Marybeth Temples, Kim Connor, Holly Haley, and Faith Enemark planning to do the 5K. Who else is training for either one or the Zooma races in Napa (same weekend)? Keep me posted. I’ll try to keep a list for you to know who is doing what. Also, just to see how many read this far, we have a 20% discount at See Jane Run by using code PROMO20. Be sure to enter you team as Go WOW Team.



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

Vote for a Fall Half Marathon and 5K. I’m soliciting votes for a fall half marathon and 5K Destination Race. We always have so much fun with these! Any suggestions are welcome but I am especially looking into the Wine Country Race in October or Big Sur again in November. Both of these races fill early so, once we determine our race, you’ll need to make a commitment. Make your comments on Facebook please.

Keep the Spirit!

Coach Stephanie

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

  • 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 Weekend

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


#1  San Leandro Marina with Kathrina (Kathy) 2nd to the right

#2  Victory!

#3  See Jane Run from 2012?

#4  Oakland Run Fest Go WOW Tent 2015 with Ann Ritzma, Pat Chase, Anne Olson, Elaine Porter, Lauren Ganes

Note: If you have a question please post your question on the WOW Team facebook page  and I’ll do my best to post a response there within 1 business day. Go WOW Team!

The Weekly Pep Talk Issue 260 Start September 15, 2014

Do You Tri?

Start Sept. 15, 2014
by Coach Stephanie Atwood
I just realized that I have actually written 260 Weekly Pep Talks. Yowza!

Words of Wisdom: “If the brain were so simple we could understand it, we would be so simple we couldn’t.” – Lyall Watson


Book Reviews Needed. Will trade for books! If you will take the time to review one or both of my new books I will be happy to send you a pdf version to download. This means that you don’t have to purchase the book and can have full access to the material today. What I need in return is a review to be placed on Amazon.com on September 22 (for the newest book) and ASAP for the other book.. Are you interested?

Only 20 words from you could make a big difference in sales. Thanks for the LOVE! Contact me by email at StephanieAtwood@gowowliving.com and I will forward a pdf attachment right away!

Free book for your Review

Thanks to all of you who have already given my books your review. This has rocked my Comfort Food Meals to #3 in the “Cooking for One” Category! http://amzn.to/1oqr8lp

Gluten Free Meals for One, including a meal plan, shopping list, and recipes is set to publish on September 22 and is now available for pre-launch sale.  http://amzn.to/1ujOOhd

To make a review you just scroll down the page where the book is featured on Amazon. It’s easy. There are examples of other reviews to help you understand.


WOW Woman of the Week:  Leticia Duenas is one of the longest term members in Go WOW dating back to 2005! This was actually before WOW started and I was coaching for See Jane Run. At that time Leticia was single and without children. She is now married and has two young boys! Talk about some life changes. Thank you for your friendship and support of WOW Leticia. It’s been quite a journey and we’re just getting started!


September Birthdays: Jacqueline Rickman, Jessica McElroy, Janet Mc Gee, Tami Price, Mayra Montoya, Sharon Alberts, Joann Denning, Mary Sue Weston Thomas, Sophie Jani, Tiffany Akins-Dunbar, Dawn Robinson, Julia Halsne. Happy Birthday September Girls!

Coach Tip of the Week:  Race week! This is the time to focus on lots of rest, eating good, healthy food, staying hydrated, and visualizing your race day. I encourage you to mentally picture and physically go through the transitions from swim to bike to run (triathlon) or run to bike to run (duathlon). This weekend will be a learning experience for all of us and should also be fun! Be sure to plan to join us afterward for breakfast at Dean’s Restaurant in Pleasanton.

Here we go!


Marathon Minute: – http://www.gowowteam.com  . Stepping out of your comfort zone? Lauren shares her recent experience with this.


Go WOW News

Dear WOW Ladies and Interested Readers,

Last Sunday at Point Isabel was so much fun! We had new faces – Jennifer; returning faces like teachers Erin ConklinKathrina Weekes and Kathleen Gadway; and we also had some women checking out their bikes after taking a few decades’ hiatus – Go Ellen Gordon! It was also nice to see Jessica Mangaccat, Tricia O, and Julia Halsne walking their dogs.

And of course we had a super group of runners and walkers who show up on a fairly regular basis and make it all worth being somewhere by 8AM on a Sunday morning. Super Sunday. Really fun!

While the triathlon is the big thing for this weekend and we encourage all of you to come out and participate or support The TEAM, we also have a workout planned at Emeryville Marina. Lori Whittock will head up that workout for runners and walkers with our half marathon trainees going for 10 miles or 120 minutes (whichever comes first). Thank you Lori, for helping out!

Broads Run Broadway is Saturday, September 27, Saturday night, 6PM in downtown Oakland. You can still register for this fun, costume event and join several of your WOW Teammates in this low key, untimed, 5K (3.1 mile) run, walk, or hop, costume event with prizes and a good looking jacket as part of your registration fee. http://www.corrigansports.com/broads-run-broadway/

I’m still checking on details for our triathlon this weekend and will be organizing a call-in on Thursday evening. If you have any questions or comments about the triathlon OR Broads Run Broadway feel free to call in on Thursday, September 18 at 5:30Pm to talk with Lauren Ganes and Me. The call in number is 1 712-432-3011, Conference Code 211360. Also check on Facebook for updates.

List of GO WOW Participants for this weekend’s Triathlon and Duathlon:

1. Rebecca Malberg

2. Kathleen Davis

3. Gina Assoni Hewlett

4. Nicole Dryden

5. Elaine Porter

6. Ann Ritzma

7. Maria Carmela Keys

8. Stephanie Atwood

9. Cecilia Han

10. Nancy Rivard

11. Eileen Killory

12.  Vera Chrebtow

13.  Leslie Griep

14.  Mayra Montoya

15.  Lauren Ganes

Welcome to newest member Lynn Sanderson!

Here’s to a great race this weekend to all you tri and duathletes!

Go for it!

Coach Stephanie


Bits and Pieces…

Belly Fat Blowout reduced price from September 17 – 20. If you haven’t picked it up yet, here’s your chance at a reduced rate. 72 hours only. Both Book 1 and 2 are available for only a brief period of time at reduced rates.

Also reduced is Belly Fat Blowout 2, the sequel. 72 hours only!


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!


Amazon Books by Best Selling Author Coach Stephanie Atwood


Fresh to Freezer Meals for One: Quick and Easy Complete Meal Plan, Shopping List and Recipes. Please leave a review on Amazon.

Coming September 22!

Gluten Free Fresh to Freezer Meals for One: Gluten Free Meal Plan, Shopping List, and Recipes

Scheduled for release in October!

Paleo Meals for One

My books are also available online at our new website at http://gowowliving.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

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

  • Sunday, September 21 – See Jane Run Sprint Triathlon – WOW is an official training team for this event
  • Saturday, September 27 – Broads Run Broadway – a 5K fun run, especially for women. Go WOW is Official Program Training Team
  • Sunday, November 16 – Big Sur Half Marathon – WOW will make this our “end of season away-event”
  • Sunday, December 14 – Christmas Relays at Lake Merced in San Francisco. WOW will put teams together under WOW (all ages) and BAWRF (age related, competitive teams)

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at http://gowowliving.com/calendar-of-events or http://meetup.com/gowowteam


Photo Credits –

Photo #1 – Book Covers

Photo #2 – Leticia Duenas is second from the left. Also in photo (from left in back) Yolande Sterling, Jeanetta Mack, Coach Stephanie, Ellen Gordon, front Gwenn Smith, Virginia Guinto

Photo #3 – Happy Birthday!

Photo #4 – Go triathletes and duathletes! Photo from the AASK Walk/Run around Lake Merritt in August.

Photo #5 – Eileen Killory at the UN Peace Run

Marathon Minute December 24, 2013

Thank You Coach Stephanie

by Lauren Ganes, Marathon Coordinator

023 (480x640)I think Coach Tres would agree with me, based on our recent coach training, that our WOW Team has the very best coach, Coach Stephanie!

Coach Stephanie has created a safe and welcoming environment for women with a wide variety of capabilities. How lucky we are to have a coach capable of coaching a marathon runner as well as encourage the run/walker to run her first 5K.

I have always been impressed with how Coach Stephanie meets the needs of all runners.  She knows just what each individual needs to do to reach their personal goal.  Should they take 3 minutes for a lap on the track or should they run that lap under 2 minutes?  How far should someone run if they are training for a 10K? Coach Stephanie has all the training plans on-line for us, plus the gift of knowing just how fast you personally should run your work-out.  And then she organizes the work-outs so that all can participate, and still have time to stretch together and socialize at the end.

Our running together helps keep us fit physically and emotionally.  It’s wonderful to know that friends are waiting for us at each work-out.

Thank you, Coach Stephanie, we are all grateful to you for founding the WOW Team.  We all reap the benefits of your thinking, planning, organizing, and dedication to women staying fit.

Happy Holidays to All!

Track Workout for Walkers or Runners

Coach Stephanie and Vera C heading out for 6 miles

Pacing Workout for 5K or Half Marathon Use your gymboss!

Everyone warm up on the track for 5 – 10 minutes easy jogging or active walking (use your arms) followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks)

Race time 9 minutes per mile, set gymboss at 2’15” on a single cycle

1 X 2 mile with an average of 2’15″/lap

By listening to your gymboss you will know if you are ahead or behind your chosen pace. Adjust accordingly.

If you choose to walk a portion of the workout you must run faster than 9 minutes/mile to average out your pace for the slower walking segment. I recommend trying to do this workout with a steady run, not a staggered run/walk.

10 minutes per mile, chosen race pace? Set your gymboss for 2’30″/lap

11 minutes…each lap will be at 2’45”

12 minutes/mile = 3’00” per lap

13 minutes per mile = 3’15” per lap

If time allows, take a 3 -5 minute break then repeat the 2 miles. Your pace should be pretty much, all out but based on the pace of your race. Clearly a half marathon pace will be overall slower than for the same person running a 5K race.

Walk a cool down lap or two and 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!


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!

The Weekly Pep Talk – See Jane Run Here Comes the WOW Team!

The Weekly Pep Talk #189
Start April 9, 2012

Words to Live By: Fear is that little darkroom where negatives are developed. – Michael Pritchard

WOW Woman of the Week:  Robbi Cook, from humble beginnings, you stuck with the program and made big progress. And, it’s not over yet. Keep up the good work Robbi. You are doing just what I hoped for WOW Members, making this an ongoing part of your life. Perfect!

Upcoming Events of Note:

Details for these special events are on meetup or below

Dear WOW Members and Interested Readers,

Vacations are good for many reasons. They allow you to look at things differently. I had a great trip to Boston and New York with my daughter and was pleasantly surprised by the insight gained while away. You women, in the WOW Team, who run with me on a regular basis, are very special. I know this! This was not the insight. What I realized was that I need to let you know how much I appreciate what we share.
In context, many of you are aware that I want the WOW Team to expand and be a national (eventually international) program. I want to accomplish this through online coaching support and neighborhood workout groups throughout the country.
However, without you, WOW Team local members, I would not know what a successful program we have. I would not have realized how meaningful our relationships have become and how, over time, we have grown as athletes! We are truly a team! We support each other; we push each other; we make each other accountable; we develop friendships; we grow because of knowing each other; we pace each other; we are creating lifetime fitness because we have found the pieces that make fitness an ongoing and essential segment of how we live. WOW!
When I had the time and space to realize this I knew the next step was to tell you, each of you and all of you how special we are as a group. WOW Team Members share a bond that, when given time to grow, taken seriously, and committed to, gives us the priceless gift of belonging. We belong together as WOW Members and each of us is better individually for what we gain from being a group.
Please share what we have, as WOW Team Members, with other women. Our gift will become more valuable with each new woman who shares the magic with us.

Go WOW Team! – Coach Stephanie

Sunday Talk about Knee Pain and How to Prevent or Treat It – Dr Sandy Baird will talk to us this coming Sunday in Emeryville – We have rescheduled guest speaker, Dr. Sandy Baird, from InnerSport 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 consultation. Her bio is very impressive and is listed in full on the meetup site at http://www.meetup.com/GoWOWTeam/events/44872112/.

Bring a snack and plan to stay after the workout to listen to Dr. Sandy.

Nike Lottery is Open. Deadline to Register April 20
Lizette and Laura have been helping with details on the WOW Team training for the Nike Half Marathon on Sunday, October 14, 2012. If you want to join the lottery group drawing with WOW for this event, you must register by April 20! Details are on the Winners Circle and on the Nike site. Be sure to use our code listed above. You will not be charged unless we get into the lottery.

Whether or not we get into Nike, we will also train for the San Jose Rock’n’Roll Half Marathon on October 7 and (unofficially) some women want to train for the Redwoods Half Marathon on October 21. We have a full fall ahead of us

Summer Hiatus – Just so you know my plans, WOW will use the summer to work on technique and developing an individualized, year round, fitness program. We will keep our workouts shorter for the month of June (after racing at See Jane Run) through Monday, July 16 when we will begin picking it up again for San Jose or Nike in the fall.

Why and how? – If, in fact, WOW is to be a year-round, ongoing fitness program, we all need some down time, some maintenance time, some lower intensity periods. How to do this? Use the summer for shorter, more skill-focused, and fun runs, just for the heck of it! Want to enter a few 5 or 10K races? This is the time! Want to try a cross country race or tough mudder, trail run? Go for it! A summer break means you have an opportunity to work on your own goals… or not.

Track Clinics, Hill Workouts, etc.- I’ll add a few more skiils to your portfolio during the summer that you can practice as you enjoy your freedom of movement, just for the heck of it!

Does this sound OK? Let me know your thoughts.

Sports Nutrition and Weight Control – I want to invite you to a talk this Saturday that will introduce you to some nutrition concepts related to sports, weight loss and good health, overall. It will be right before my normal online coaching call and everyone is invited to participate. Please RSVP on meetup if you plan to attend and I will send the call-in information.

Time: 2:45 – 3:00, Saturday, April 14
Topic: Sports Nutrition – Energy and Weight Control
Where: WOW’s Virtual Coaching World
Cost: No Charge
RSVP: on meetup

Upcoming Random Races and Opportunities:
April 14thRedwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
April 22, 2012 – Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5 – 2012http://www.ocmarathon.com http://www.ocmarathon.com/ The OC Marathon and Half Marathon
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.  Join California’s Longest Party on 650.508.9700 or email run@therelay.com.
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, 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, 2012 7th Annual Run at Work Day
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 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 Scottsdale-Tempe

Photo #1 – Iris T and Robbi C after See Jane Run 2011. Photo by Lauren Ganes
Photo #2 – The WOW Team after See Jane Run 2011 – Photo by Lesley’s Hubby
Photo #3 – I really do love this photo from Lafayette Reservoir – by Lauren Ganes
Photo #4 – More Lafayette Reservoir – by Lauren Ganes
Photo #5 – At the Oakland RunFest Expo – Photo by Kosheno’s special friend

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!

Race Week Strategy

The Winner!

Race Strategy 101 – The focus of this information is on a 5K or 10K Race. It is information to utilize during the week before your race. For half marathons I’ll fill in the details when things are a bit different because of the greater distance.

Here are a few tips:

  • Keep running during the week, not too hard but to stay focused. 5 and 10K distances don’t require big taper times. Half marathoners usually start their taper about 7 – 10 days before the race.
  • Do get enough rest to feel strong on race morning. This means to reduce other stress if possible, get plenty of sleep and, if your running makes you feel heavy and overworked, give it a break.
  • Drink plenty of liquid all week. Water is probably best. Make and keep your body well hydrated and able to keep toxins and bi-products flowing, not getting stuck (in your blood, or your bowels).
  • Eat well but limit protein and roughage at least 24 hours in advance. This would suggest a carb type dinner of pasta with some light veggies and maybe some cheese or small amounts of fish, chicken or tofu but nothing too heavy that will sit in you until you are racing then decide it’s time to do its thing.
  • For a short race like this, you may want to skip breakfast or eat something light if you are used to eating breakfast before a hard workout. I personally love oatmeal. Toast and peanut butter is a favorite of many. For a half marathon you don’t want to miss breakfast. Same stuff but make sure you don’t leave it out.
  • I drink coffee about an hour before I run and usually it cleans me out nicely. The caffeine rush can also be beneficial.
  • These suggestions are not written in stone. Better to be conservative and not try something new at a race but these suggestions come from my experience and listening to others plus reading so, they are followed by many runners.
  • Plan to pee right before the race. Just do it!
  • Hold your pee during the race, if you can. Most times you can run through it. The other stuff… well, it takes training practice to get your digestion right and sometimes nerves kick in, even if you do everything right.
  • Try to start off a little slow and build up to your rhythm in the race. Most folks begin too fast and then poop out for the rest of the race. Start SMART!
  • Before the race, try to picture yourself on the course, running it smooth, strong, and confident! This visualization can be a great morale booster and nerves calmer. You can do it way before the race starts or just before the bell goes off.
  • Have Fun! Get into the spirit of the run, enjoy your ability to move and…be sure to run through the finish with a smile! We’ll be there to cheer you on!

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


    Go Eileen! Got to warm you up!

    Track for the week of March 12 – 18, 2012

    Warm up on the track for 5 – 10 minutes (3 – 4 laps)

    6 X 800 meters (2 laps) hard with 400 meters at a recovery pace (easy jog or walk). The recovery phase is to keep you moving but allow time to recover partially, not fully.

    Cool-down of 2 – 3 laps


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

    Go WOW Week 2-15-2011

    Welcome to Go WOW Week 2-15-2011

    Here are the times and locations for this week’s workouts plus a little more. Want more than a week’s worth? Go to the calendar tab for dates into the future. Need directions? Go to WOW locations/directions tab for information on how to drive to our workout sites.

    Here is what WOW is up to for the week of February 14 – 20, 2011

    Join WOW – Fit Women of the World Today!

    Please RSVP for workouts at meetup or on our facebook page. While there is no additional fee for current members, and your first visit is FREE, whether you are a member or a drop-in we ask that you RSVP.

    Not a member yet? Go to http://gowowteam.com/join-us to join long term. If you want to try a workout as a drop-in, pay and RSVP through the WOW Meetup Site. Click here. Thank you.

    Oakland Running Fest Training Week 7 of 12

    Wednesday, February 16 – SF Women Intermediate to Advanced Track Workouts

    Where: Kezar Stadium

    Map link: Click here

    What: Interval workouts for increased speed and performance

    When: 6:30am

    Details: Workouts change each week. Bring water and layers. Must be able to run a mile in less than 10 minutes. Meet on the track. Look for a group of women and the WOW white board. We usually meet on the north side of the track but, due to lighting, sometimes we meet on the south side in the middle of the straight.

    Please RSVP on meetup at http://meetup.com/gowowteam

    Wednesday, February 16 – Fitness Walk, Tempo Run and Strength Training, 6:30 PM. Join us!

    Where: Lake Merritt, El Embarcadero

    Map link: Click here

    What: Speed and strength training for overall improvement

    When: 6:30pm

    Details: Workouts for walkers and runners – beginners through experienced athletes.

    Meetup link: Please RSVP at meetup.com. Thank you!

    Wednesday, February 16 – Introduction and Sign up for the WOW Team/See Jane Run Half Marathon Training Program, 6:30 PM. Join us!

    Where: See Jane Run in Danville

    Map link: Click here

    What: Learn the details about training in Contra Costa County with the WOW Team

    When: 6:30pm

    Details: 12 Week Training Program. Workouts for walkers and runners – beginners through experienced athletes.

    Meetup link: Please RSVP at meetup.com. Thank you!

    Thursday, February 17, 2011 – Runners Boot Camp

    Where: Kezar Stadium

    Map link: Click here

    What: Strength training and complimentary movement for increased performance while running

    When: 6:30pm

    Details: Workouts change each week. Bring water and layers. Meet in the cul de sac near the gate entrance on Arguello.. Look for a group of women and the WOW white board. Coach Stephanie will wait at the entrance until 6:35. We generally start on the upper track in the northwest section near or on the bleachers if you arrive late.

    Please RSVP on meetup. Thank you!

    Saturday, February 19, 2011 – Intermediate Runners Train for the Oakland Running Festival

    Where: Sloat Blvd, at Java Beach Cafe, across from the Zoo

    Map link: Click here

    What: Intermediate/Experienced runners and run/walkers keep working on improved speed and endurance

    When: 8:00am

    Details: Bring water and snacks. Limited water on the course. Periodic bathrooms and porta potties. Try to stay after for coffee at Java Beach.

    Meetup link: To RSVP click here

    Sunday, February 20, 8:00am

    Where: Emeryville Marina, Emeryville

    Map link: Click here

    What: Get going from this beautiful marina. Water and bathrooms at the beginning. Porta Potties about 4 miles out at University. No water along the way. Gorgeous!

    The following are bits and pieces, not comprehensive.

    Tuesday, February 22, Live Call this week. Join WOW Team Coach Stephanie.

    Where: WOW’s Virtual World Online

    What: Open dialogue about the world of women’s fitness

    When: Tuesday 8 – 9pm

    Details: You will be sent an automatic invitation if you are a current, paying, subscriber to the WOW Team. Otherwise you must subscribe via our information form on this website (to your right). Thank you.

    Saturday, February 26, 2011 – Intermediate Runners Train for the Oakland Running Festival

    Where: Sawyer Camp, San Mateo. Repeats every two weeks.

    Map link: Click here

    What: Intermediate/Experienced runners and run/walkers keep working on improved speed and endurance

    When: 8:00am

    Details: Bring water and snacks. No water on the course. Porta Potty style bathrooms at mile 0 and mile 3.

    Meetup link: To RSVP click here

    Saturday, March 5, 8:00am

    Where: Great Highway at Judah

    Map link: Click here

    What: Weekend workout (long run or walk) for improved technique for experienced runners.

    Details: We’re training for the Oakland 1/2 marathon and 5K. Join us!


    What: Intermediate/Experienced runners and run/walkers keep working on improved speed and endurance

    When: 8:00am

    Details: Bring water and snacks. There are some bathrooms along the way. There is water along the way. We will run through the Presidio, Golden Gate Bridge or Embarcadero.

    Sunday, March 20, 2011 – Run, Walk, Run/Walk Train

    Where: – Inspiration Point, Berkeley Hills

    Map link: Click here

    What:This beautiful area has no water along the way. Be sure to bring water and a snack if you are going for more than 60 minutes. Course is out and back

    Sunday, April 3, 8:00am – Run, Walk, Run/Walk

    Where: Harbor Bay, Alameda

    Map link:

    RSVP here

    Sunday, April 10, 8:00am

    Where: Point Isabel

    Map link: Click here

    What: Weekend workout (long run or walk) for fitness maintenance and the races that WOW is currently training for.


    Sunday, in the future – Fitness walkers, runners, run/walkers. All abilities.

    Where: Arbolado Park, Walnut Creek

    Map link: Click here

    What: All women welcome to this 60 minute or longer weekend workout.

    When: 9:00am

    Meetup link: To RSVP click here

    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:


    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

    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
    Follow us on Facebook

    Follow us on Twitter

    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

    UN Run/Walk for Peace


    The Weekly Pep Talk, Week 3 of 2010 – Believe in You! January 18 – 24, 2010  

    Dedicated to those women who made the commute and came out in inclement weather to stick with fitness in 2010. Make the effort and believe in yourself. You can do this (but you do need to show up)!
    Dear WOW Members and Interested Readers,  

    Training for The WOW Team is moving right along. Last week, in addition to 3 track workouts, we had a low-key tempo run in San Francisco on Saturday, a talk about Chi Running in Alameda from certified instructor Hazel Wood and from knowledgeable Coach Rob in Walnut Creek before setting out for our workouts on Sunday. The rain mainly held off and we all had good workouts.  

    Thank you to Hazel for the informative session. Hazel is offering full and half day Chi Running and Walking sessions throughout The Bay Area. You can reach her at http://stridebystride.com for full details on all the programs she offers. Hazel is offering WOW Members a 10% discount. Be sure to mention the WOW Team when you sign up.  

    Bookmark our new website at http://gowowteam.comNot only is it fun to look at but there is information about almost everything you need to know to be a part of The WOW Team. We also welcome photos and put up new ones all the time. Take a look…  

    WOW Potluck on Friday, January 22, in San Leandro You are invited! Please RSVP on meetup or http://gowowteam.com/potluck . This is a wonderful time to socialize with women in the group and introduce your friends to The WOW Team. Women and men are welcome. Directions will be sent when you RSVP.  

    Time: 6:30 to 7:00 Arrive 
    Bring: A dish of your choice for 4 plus a beverage for 4 Who: All Members and interested friends or family, men or women

    Our Famous WOW Team Silent Sport Stuff Auction At our potlucks, you are invited to bring new or slightly used sporting goods (shoes, clothing, watches, etc. for our world famous auction. We set a base price no lower than $5 that WOW keeps in its kitty and any other amount bid higher goes to the seller. It’s fun and you can get some really good deals. I’m offering new, black warm-up pants (L) and a new “Body Tech” T-shirt (XL). Both are musts for the sports enthusiast’s wardrobe. Bring your own stuff and set your own starting price for the auction.  

    As a Member of WOW You are Welcome to Join Any Workout, Any Time.  If a Saturday works better some weeks, and you are a runner, come on out. The calendar has all Bay Area Workouts for the entire WOW Team. If you want to check out other workouts, look here. The link is http://gowowteam.com/calendar . One note, if you are looking ahead, please check back the week of the event, just to make sure that no details have changed. Thank you.  

    Lost Members  Oh I hate it when we miss people! This usually happens when they don’t find us at the start of our workouts. A note of caution, please do not trust Google maps or any other general addresses (including GPS)  because they don’t always work for where we meet. Follow the directions on our website or ride with someone who knows how to get there. It’s really a shame to go to all the trouble to work out with WOW and miss us because of getting lost. Equally important, please check the location wit the date. You don’t want to show up at the right spot on the wrong date! (At least you can still get in your workout…)  

    Not too late to sign up for the Oakland Half Marathon and 5 K Training Program  There is still time for both. However, the group is almost full so don’t wait much longer. Please talk to me if you want to join. Let’s find out where you can pick up the lost weeks. Talk to me. 

    Walnut Creek WOW Group has Runners, Walkers, and Run/Walkers This entire group is training for the Oakland Running Festival Half Marathon or 5K. Some of the half marathoners are walkers and continue up in pace from there to relatively fast runners. This group meets Thursday and Sunday in Walnut Creek. Go WOW Team on Meetup There is still time to join! 

    Two Weeks Down! 10 Weeks to Go! If you are training for The Oakland Running Festival Half Marathon or 5K and need anything from WOW to keep you going strong, contact us. We have training programs, surveys, track workouts, and a vast amount of positive energy and determination coming from our members. Take advantage of all these resources. The WOW Team currently meets 5 days a week throughout The Bay Area. As a member you are eligible to participate in any of the workouts, anywhere! 

    Currently our schedule goes like this: 

    Tuesday – Track in SF 

    Wednesday – Track in Piedmont 

    Thursday – Track in Walnut Creek 

    Saturday – Long run in San Francisco/San Mateo 

    Sunday – Two locations – Long run, walk/run, walk in Inner East Bay, Long run, walk/run, walk in Outer East Bay 

    Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website at “This Week with WOW”. Follow this link http://gowowteam.com/wow-workouts/ for this week’s info. It is also posted for your geographic region on meet up. WOW offers 5 meetup groups to accommodated different geographical regions in The Bay Area. Our sites include: http://meetup.com/gowowteam – Inner East Bay 

     http://meetup.com/gowowteam-mc – Marin County 

    Go WOW Team on Meetup – San Francisco 

     http://meetup.com/go-wow-team-oeb – Outer East Bay/Walnut Creek 

     http://meetup.com/gowowteam-sobay – South Bay 

    Training Programs If you have not received the daily training program for your chosen goal, please contact me or look on the main site. We are in the process of uploading training programs. The first three programs will include: Intermediate Training for The Oakland Half Marathon on March 28 Novice Training for The Oakland Half Marathon on March 28 Novice Training for the Oakland Running Festival Twilight 5K Race Around Lake Merritt on March 27 Please work from this schedule and let me know if you have questions. 

    When you show up at the workouts, it is great when you’ve reviewed the week’s information. There are also assignments on non-group days for you. If you are not completing them, it will be tougher to accomplish your goal. Let us know if you have any questions. Gowowteam@gmail.com 

    We don’t cancel even if it rains! 

    February 21 WOW Picnic/Brunch after our Sunday Workout  Hosted by lulemon Mark your calendars for this celebration of our training and a chance to eat after a long run/workout. Hosted by lululemon, WOW Members will all meet in Walnut Creek for our Sunday workout and a brunch afterward. Sounds like fun? Join us! Mark your calendar today. We try to host an event once a month throughout the WOW Area which includes the East, North, South and SF Bay Areas. If you would be willing to host a group of 50 persons maximum please let me know. We all share in the food. Any month, should be a Friday or Saturday. Contact gowowteam@gmail.com

    The WOW Team Challenge It’s Here! When you reach 10 hours of workout time with The WOW Team you will receive a reusable shopping/ carry-all bag with the WOW Logo and confirmation “I met the first challenge”. The next prize will come at 50 hours. After that, you will need to accrue 150 hours for the next prize. WOW is in the process of getting sponsors for this program but you can start logging miles at your first workout in 2010. Join The WOW Team Challenge and get fit too! If you don’t have your data sheet yet, check it out on the main website at http://gowowteam.com/wow-team-challenge 

     Third Week’s Workouts  The details for this week’s workouts, with times, locations, and descriptions are on the website at http://gowowteam.com/home. Please RSVP. It really helps us with our staffing and support for you. You may also check on your local regional meetup site for details. Get those addresses above.  

    Paperwork  Please bring your applications and payments with you this week. If you have any questions, contact The WOW Team at 415 682-8819 or E-mail us at gowowteam@gmail.com.  

    There is a $7 drop-in charge for WOW workouts. For pre-paid members there is no extra charge. We hope to see you there!  

    To Fitness!
    Coach Stephanie  


    The Weekly Pep Talk Starting from January 18, 2010

    A gorgeous day for a run across the Golden Gate Bridge – photo by Lauren Ganes

    Here is a list of past Weekly Pep Talks for you to refer to and enjoy reading. For a current subscription please join our mailing list on our home page. You will automatically receive the Weekly Pep Talk every Tuesday in your mail box.

    Start August 27, 2012 Issue #207 What Did You Do This Past Week?

    August 14-20, 2012 Issue #206

    August 6-13, 2012 Issue #205 Marathoners are on their Way to 26.2

    WOW Relay Team at CIM 2009

    July 31-August 5, 2012 Issue #204 110 Minutes at Harbor Bay

    July 23-30, 2012 Issue #203 Welcome New WOW Women

    July 16-22, 2012 Issue #202 Fall Training Starts this Week

    July 2-15, 2012 Issue #201 Happy Fourth of July!

    June 25-July 1, 2012 Issue #200 Meet Kara Waltz, Dr. and Humanitarian

    14 mile training run for the SF Half Marathon…Done!

    June 18-24, 2012 Issue #199 Verity Breen is Coming!

    Start February 13 2012 Issue #181

    The Weekly Pep Talk goes back to 2007! We’ll be uploading all issues, starting with the most recent and working back. Fun reading, for sure. Where were you in 2007?

    February 2012 #179

    February 6-13, 2011 Issue #152

    The Weekly Pep Talk through January 30, 2011 Click here

    The Weekly Pep Talk Through January 2, 2011 – Happy New Year!

    The Weekly Pep Talk through December 19, 2010 – CIM Madness!

    The Weekly Pep Talk through December 5, 2010

    The Weekly Pep Talk through November 21, 2010

    The Weekly Pep Talk through November 7, 2010

    The Weekly Pep Talk through October 31, 2010

    The Weekly Pep Talk through October 24, 2010 – Marathon Madness!

    The Weekly Pep Talk through Oct 17, 2010

    The Weekly Pep Talk through September 26, 2010 – Taper, Race!

    The Weekly Pep Talk through September 19, 2010 – Train, Run, Race!

    The Weekly Pep Talk through September 5, 2010 – Calling All Runners and Volunteers!

    The Weekly Pep Talk through August 29, 2010

    The Weekly Pep Talk through August 14, 2010

    The Weekly Pep Talk through August 1, 2010

    The Weekly Pep Talk through July 25, 2010

    The Weekly Pep Talk through July 18, 2010

    The Weekly Pep Talk through July 11, 2010

    The Weekly Pep Talk through July 4, 2010

    The Weekly Pep Talk June-7-20, 2010

    The Weekly Pep Talk May 31-June 6, 2010

    The Weekly Pep Talk May 24-30, 2010

    The Weekly Pep Talk May 17-23, 2010

    The Weekly Pep Talk April 26 – May 2, 2010

    The Weekly Pep Talk April 12-18, 2010

    The Weekly Pep Talk April 5 – 11, 2010Follow this link

    The Weekly Pep Talk March 29 – April 4, 2010 Follow this link

    The Weekly Pep Talk January 18 – 24, 2010 – Believe in Yourself

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

    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


    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.