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

 

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

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 1 Nov 25, 2007 Revisited

Welcome to the Inaugural Issue of The Weekly Pep Talk

Tackling the hills at Inspiration Point

To add perspective to the wonder of Go WOW Team I am publishing each of the Weekly Pep Talks starting from Issue 1. If you are one of our WOW Members who has been a part of this group since 2007 please comment here. And thank you so much for being part of this awesome group of women. Go WOW Team! – Coach Stephanie

Ask About Running
The Weekly Pep Talk
First Issue, November 25, 2007
This week is dedicated to runner Jane M. (we’ve had some great runs together!)
Monday, November 26 – Sunday, December 2, 2007

Hello to All!

Welcome to the inaugural issue of The Weekly Pep Talk; commentary on life for women who run. My name is Stephanie Atwood. Many of you know me from my work as a running coach. There is more to life than running yet, when Running Becomes a Part of Your Life, it will influence all other aspects. This was the impetus for writing this weekly digest.

We all have lives outside of our running yet; running has brought us together in one way or another. I want to share all kinds of news and information that are related to us as runners and as women!

TRAIN FOR POPULAR RACES
I’m going to choose well known races throughout the country and the world and give you training schedules and tips for these specific
events. It’s always the right season for some great races. Training
schedules include:

• The Kaiser Permanente Half Marathon & 5K
• See Jane Run Women’s Half Marathon & 5K
• The Boston Marathon
• The Chicago Marathon
• The Bay to Breakers/San Francisco
• The New York City Marathon
• The Honolulu Marathon
• The Disneyland Marathon
• The London Marathon
• The Nike Women’s Half and Full Marathon
• The San Francisco Half & Full Marathon & 5K

If you notice that I’m predominantly indicating races in California,
and specifically the Bay Area, it’s because that’s what I know.
Please feel free to send me information on other runs. I’ll check
into them. I especially want to know if the runs are for women only
and, if they are well organized!

Right now, I’m focusing on the Kaiser Permanente Half Marathon and 5K Run – February 3, 2008. Starting today, you have 10 weeks to get prepared for this race. 10 weeks is enough time for either event. For the Half Marathon, you should already be running, even if not training officially for this race. I’ll give you an intermediate training schedule for the half marathon. For the 5K (3.1 miles) you can start from scratch and be ready for this fun event.

The entry fee goes up after 1/11/08 and there is a limit to the
number of participants. All race details are on the official website
http://xnet.kp.org/sanfrancisco/index.html. So, if you haven’t
already started training, Now Is The Time!!

INTRODUCING THE AUTHOR
This issue I’ll tell you about myself. The research was easy! In my
senior year of high school the entire class had to run a mile for the
President Kennedy Physical Fitness Test, as required for all
graduating seniors. We girls never ran on the track. In fact, we were
not allowed to run in high school running programs. At that time
there was no Title 9.

I failed miserably in my attempt, having no idea how to pace myself.
I felt abandoned by the P.E. Dept. having no concept of how to run
that far. Our “Girl’s” PE Program never offered any type of running
program in my entire 4 years of high school. Thank goodness things
have now changed.

However, this event piqued my interest in learning more about my
physical limits and “pushing myself”. My chosen graduation present
was a trip to a girl’s Outward Bound Course in the Cascade Mountain Range. Outward Bound introduced me to my inner ability to overcome both mental and physical fears and obstacles. In addition to rock climbing, rappelling, and 3 days alone in the woods with no food or sleeping bag, I completed running a “marathon” at the end of the 26 day course! It was life changing…

I loved learning that a woman like me could do these things! I
blossomed with the realization that I could overcome mental and
physical barriers that had seemed impossible. These barriers were
self-made and I could change them! This was a wonderful awakening for an 18 year old.

Graduating from high school created many life changes as I headed out on my own, not knowing what direction to go in. Living on my own, with a full time job and part time attendance at a community college, gave me ultimate freedom and limited time. I stopped exercising and gained more than 40 pounds. Oh, those morning doughnuts, endless cups of coffee and sitting all day were changing me in ways I hadn’t realized. I had so much to learn about what really mattered.

RUNNING ON A REGULAR BASIS
When I realized that change needed to occur I was positive that I
could make it happen. It would take work and believing in myself but
I knew I could do it! I started running after work in a park across
the street from where I lived. I ran when it was dark because I was
embarrassed for people to see me. Running/Jogging at that time was
not common, especially for women. One time around the block equaled 1/8 of a mile. It took about a month before I ran 8 times around that block, but I was on my way!

30 pounds lighter and a few years later I ran my first official
marathon and placed third female! Another milestone had been reached and I was hooked. I have been running ever since.

THE ESSENCE OF THE STORY
The essence of this story however, goes way beyond my love of
running. The true benefit has been the gift of fitness, discipline,
and the psychological/emotional lift that running has given to me.
Running has offered comfort and clarification to me during difficult
times when the rest of my life was in turmoil. There have been many
trials throughout my life (as there are for all of us) and running
has been a steadfast friend. There have even been epiphanies (of a
sort) during my running. Little assists and major realizations have
occurred and, as any runner knows, they just happen! How could I give that up?

Now, if I had to stop running for reasons beyond my control, I would
have the wonderful memories and knowledge of the commitment I made when I COULD run. I would carry within me the solace of knowing that I was given a gift and took full advantage of it while I was able.

You owe it to yourself to use this gift, too. The distance you run is
not the issue. How fast you run doesn’t matter. That you get out and
maintain your well-being; that you run to show your appreciation for
the ability to move; that you realize how much better you will be,
for those around you, when you take care of yourself through
exercise; these are what matter!

A USEFUL WEBSITE FOR WOMEN
Amy Montemarano started a new website for women who travel and want to run with other women during their stay. She offers information forvacation sites and for business travel. Check out her website at www.womenruntheworld.com. Isn’t this a great idea? Thanks for putting it together Amy.

UPCOMING BITS AND PIECES:
• Stay tuned for details about the Sunday running program that
will launch in early January, 2008.
• Start preparing for the upcoming running tours to England
this summer and the NYC Marathon in November of 2008.
• Hold on for the official launch of the Ask About Running
Website

The easiest way to continue to receive this weekly digest is to subscribe to my Yahoo Group at AskStephanieAboutSports@yahoogroups.com and you’ll be on the
automatic mailing list.

Please send me your stories, comments, and questions about life and running. My E-mail is Stephanie@AskAboutRunning.com. I’m very
excited to see how this digest evolves.

And, if you are training for the Kaiser Half and 5K, be sure to open
the Training attachment on this E-mail or check the group site or
contact me directly. We’re going to have a lot of fun with our Weekly Pep Talk!

Best,
Stephanie Atwood
Stephanie@AskAboutRunning.com

P.S. Photos were added in this current version for a nicer presentation. These early issues were originally published as emails from word documents.
Go WOW Team

Questions Provide the Key – Weekly Pep Talk Start May 11, 2015

The Weekly Pep Talk #277

Start May 11, 2015
by Stephanie Atwood
 

Questions provide the key to unlocking our unlimited potential

– Anthony Robbins.
 
This quote was retrieved from our January 2010 Weekly Pep Talk. This newsletter, The Weekly Pep Talk, has been sent consistently since 2007!

******

 
WOW Woman of the Week: Robbi Cook is one of the longest term members of Go WOW Team. She is a quiet, consistent (and surprisingly daring!) member. Thank you for your support of Go WOW Team Robbi. It’s been a good adventure so far. Where do we go next? Here is a quote from Robbi after her second half marathon in 2010. ”Thank you WOW team for inspiring me to run my second 1/2 marathon! I never would have imagined doing this a year ago…more

*******

 
May Birthdays – Lily Chien-Davis, Edie Cote, Faith Wolper-Terwilliger, Kim Lowe, Kelly Woodard, Kathryn Levenson, Christie Aereias, Gretchen Treffilletti, Jessica Mangaccat, Michaela Ristaino, Pam Skiles, Aisling Lipton, Ingrid Canepa, Becky Freeman, Sara Tarantino. Happy Birthday Ladies!

 *****

See Jane Run Discount Coupon 25% off for anyone. You don’t have to be a WOW Member. And, this applies for all races, all distances, including Alameda and Seattle 5K, half marathon and the fall duathlon, triathlon at Shadow Cliffs! Code: SJRAMB15300 at www.seejanerun.com
 
Ready to Beat Fat, Get Fit, Go from Couch to Accomplished? Join Coach Stephanie on Thursday, May 14 at 6:00 PM 

*****

Coach Pep Talk for the Week: 
Maca. Who knows about maca? I know some of you use it already and I am thinking of adding Maca Capsules to our current supplement list at AtLastTheBest.com.
 
What is maca? It is a root, grown in the high altitudes of South America. It is totally natural and has been touted as having magical qualities including higher energy levels, hormone balancing and increased libido. My main interest, as a nutritionist and coach, is in a natural pick-me-up as a morning alternative to coffee.
 
Maca is high in natural starch, meaning it has a high glucose content. This is clearly part of why it would give someone energy.  I know of people who put a bit of maca powder in their smoothies in the morning for its “super food” benefits. However, the 1 tsp. recommended dosage does not infer that one would get a sugar rush. Granted, the powder is dehydrated and much denser than the fresh root but there is probably more to its energy potential than just its starch content.
 
I have tried maca powder sprinkled on oatmeal and found it quite unappealing. Some describe it as “tasting like dirt”. Thus, the capsules (or v-caps) to be precise (vegan-caps) would offer the energizing effect and the convenience of taking the supplement whenever you like rather than having to blend with other food.
 
Tell me if you use maca and what your experience has been. I am very interested in whole food nutrition and supplementation, when possible. Maca seems like a good option and one that I am adding to my morning regimen. Who else takes maca?
 
Here is a link to an interesting article about maca and the appropriate dosage for healthy use. 

*****

Fill in your workouts online through our WOW Team/Strava Challenge (Kim C joined!) or continue using the paper form for the WOW Team Challenge. Your choice but be sure to DO IT! If using Strava just list Go WOW in the title of your workout to distinguish it from other non-WOW workouts. I’ve been listing all my workouts based on time, not miles. You can do both but I will only list my races with times. This will keep the rest of my information a bit private while still sharing the important stuff and keeping me “honest”.
 
Link to the WOW Team Challenge Form. Are you filling in your WOW Team Challenge Form? We have several members who have claimed their 10 hour dog tag. Come on ladies! There are more of you out there!
 

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

 
Please announce your 10 hour achievement on Facebook and keep track of your hours. We will reward you at our next Wednesday or Sunday workout and will put your photo on the Facebook Winners Circle and Go WOW Team page. Who else has gotten to Level 2 at 10 hours completed? Now, keep going to the next level at 50 hours! That’s some major miles. I am now at 48 hours and zeroing in on the 50 hour badge. Who else is there?

*****

 
Marathon Minute: from Coach Lauren – Read more about WOW Team Mentors on our Website Blog. These posts go all the way back to 2010.
 

*****

Bay Area Go WOW News
 
Hi Ladies!
 
They did it! The Golden Gate Relay is now over and seemed like quite the event. They started in Calistoga and just kept going until they got to Santa Cruz. Congratulations to the 12 women who participated: Karin T, Lizette B, Allison H, Leslie G, Gina H, Gretchen T, Lori W, Jessica M, Michelle K, Cecilia H, Nicole D, Tres F!

We are in the process of putting together a book about the experience and will let you know when it is published. I will produce a Kindle book first and, who knows, we may turn it into a best seller!
 
Happy Mother’s Day to all you mothers out there. It always surprises me how many of you choose to get out and run rather than sleep in. You are some awesome mothers!
 
It was great to see Sophie J join us last Sunday after having just graduated with her Masters in Family Counseling while also running a family with 3 small children. So good to see you Sophie. Keep coming!
 
Coach Lauren is on a trip to Greece and Turkey until mid June. Yikes! What am I going to do? Have a great trip Lauren. We miss you already.
 
The half marathon and 5K training is going well. I see our new members gaining strength and speed. If you stick with the plan you will be well prepared on race day for a quality race. And, I can guarantee you will not finish last!
 
So much of participating in a race is the confidence to finish. All of you have already completed the distance many times or, if you are training for the half marathon, you are building steadily. Now it is just fine tuning your training and sticking with it. Don’t give up! You can do this!
 
This Thursday will be the intro/orientation for our Couch to Accomplished Program. Join the call to learn more about this amazing fat burning program.  And if you haven’t listened to the videos I offered earlier this month, here is a link to all 4 segments with videos about your perfect body, 7 minute exercise sets, and the importance of water. I hope some of you will join me on Thursday for the live call of Beat Fat, Get Fit, Couch to Accomplished
 
When: Thursday May 14, 6PM
What: Dial in call with Coach Stephanie to explain how to become a more efficient fat burner
How: Dial in: 1 712 432-3011 Code 211360
Additional: Coach Stephanie will go over the 10 day program for how to burn more of your body’s stores of fat. This is based on her best-selling book Belly Fat Blowout and works for already lean athletes or “wannabe’s who would like to reduce that donut around their waist.
 
It’s free and you will learn a lot.
 
See you Wednesday, Thursday, or Sunday. I’m up for this. How about you?
Coach Stephanie
 
See Jane Run Racers
Faith Enemark
Holly Haley
Kim Connor
Marybeth Temples
Coach Stephanie
Nicole Green
Gretchen Treffiletti
Rosa Kaderas-Redmond
Allison Hickey
Who else?
 
Other
New, Free! Wednesday Community Boot Camp at Bella Vista Park in Oakland. Join me for this new community gathering – free boot camp at 8:30 every Wednesday morning. Details on Meetup
 
Big Sur it is! You voted, we listened! Go WOW Team will be participating, once again, in the Big Sur 5K and Half Marathon on November 7-8. Mark your calendars now as you have to sign up early to be guaranteed a spot in the race. You also need accommodations and Go WOW handles some of this, or you can do your own. Either way, you need to prepare EARLY.

*****

Bits and Pieces…
 
Start your own WOW Team neighborhood group. We’ll help! We’re just in the testing stages of this but if you want to start your own group contact StephanieAtwood@gowowliving.com. Let’s expand and share the Go WOW LOVE in your city or state!
*****
 
Information:
At Last The Best and Go WOW Living are offering all products recommended by Coach Stephanie, including supplements, books, and more. Check it out! http://atlastthebest.com
 
Go WOW Team is our team website! http://gowowteam.com.
 
Facebook Links – Please LIKE us on our public page at http://facebook.com/gowowteam and http://facebook.com/wowliving and, for Members only, ask for an invitation to The Winners’ Circle (details in your New Member’s Welcome Letter)
 
RSVP on Meetup – Whether you are a member or drop-in, please RSVP on http://meetup.com/gowowteam . Members do not have to pay an additional fee, just click through when you RSVP. Your Meetup RSVP also assures that if we need to cancel, you will be notified!

*****

 
Amazon Books by Best Selling Author Coach Stephanie Atwood
 
Books are also available online at our new website at http://atlastthebest.com and on Amazon in Kindle format and paperback.
 
Belly Fat Blow-out 2! http://amzn.to/19hyouV Sequel to the bestselling Belly Fat Blowout 1. Lose inches, balance blood sugar, reduce night sweats, burn fat and be a better athlete.
Belly Fat Blowout Book 1 http://amzn.to/ZkB8A2 . Now in paperback, too.
Run Faster Race Even Better http://amzn.to/WYNXje
Run Faster Race Better http://amzn.to/Wi5Qfg Now in paperback, too.
Journal – A Day of Achievement and Inspiration – in paperback only http://amzn.to/1o9OCjr
 
Please leave a review on Amazon.com if you can. I love the feedback and the positive reviews help sell the books. 20 words are all it takes! Thanks – Coach
 
Share your updates and photos with us on The Winners’ Circle.  Let’s help each other stay accountable and let each of us know that we are important. That’s what running buddies do! That is why the WOW Team exists! Let’s get this done together. Go Running Buddies!
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Note that meetup and the Go WOW Team website offer directions by clicking on the maps and location links. It’s better, oftentimes, to look over our pre thought out descriptions than just setting your GPS and heading out. Some of our locations are difficult to find using GPS because they don’t have a precise address. When you RSVP if for any reason we need to cancel, we can notify you. Please RSVP. Thanks!
 
Questions, comments? Post them on Facebook, if possible. Meetup works too.
 
Upcoming Events of Note: (this is not a complete WOW Team calendar)

  • May 14 – Couch to Accomplished, Beat Fat, Get Fit was postponed until this date. Join us for the live call
  • May 16 – Saturday Trail Runs, check with Tres on the series of trail runs that she will lead for intermediate runners. First one is May 16 at 1:00. Details on Meetup.
  • May 23 – Saturday workouts with Susan Haworth in Alameda. Susan has offered to help out with some Saturday fun workouts for all levels. Starting On May 23, with about one each month. Details coming soon on Meetup.
  • May 31 – practice on See Jane Run Half marathon Course
  • June 20-21 – See Jane Run Expo and Race
  • June 27 – Tres’ Trail Run
  • June 28 – Triathlon Orientation Talk and Clinic 
  • July 11 – Plan Nutrition for Peak Race and Training Performance – a talk by Coach Stephanie at Road Runner Sports in Berkeley 

Details for these special events are on meetup. For the full calendar of WOW Workouts go to our website at or http://meetup.com/gowowteam
 
Bay Area Women’s Racing Federation 2015 Calendar of Races – Want to race as a team? Join our Bay Area Women’s Racing Federation (BAWRF) and get in on the fun. Contact Coordinator Lizette if you plan to participate at Lizette.byer@gmail.com . Here is the link to the schedule of races and how to register. http://www.pausatf.org/data/2015/RRSchedule2015.html .
 
Race for Money and Points. The Bay Area Women’s Racing Federation is Official
Specifically geared to racing in the USATF Sponsored Series that offers money and points to qualifying teams. Any woman may join us who loves to compete. You don’t have to be a WOW Member because this group will require separate, individual membership and annual team membership and insurance through USATF (United States Track and Field). Group information is available at http://meetup.com/bawrf-usa .There is a lot of information on the PAUSATF site, too. We list ourselves as BAWRF or Bay Area Women’s Racing Federation.
***** 
Be sure to look over our website at Go WOW Team website to realize ALL the VALUE of your WOW Membership.
Post on Winners’ Circle every week –Open to all WOW Members, current and former – Be sure to join if you haven’t already!  http://www.facebook.com/groups/244142088969843/295132213870830/
 
Photographs:
#1  Robbi Cooke and Coach Stephanie at the Redding 9 miler, photo by Lauren Ganes
#2  Maca Root in its natural state. Photo from superiorsupplementmanufacturing.com
#3  The Golden Gate Relay Dynamic Dozen at the finish. Photographer unknown
#4  Eileen K at the finish of her leg at the Christmas Relays in SF, photo by Lauren Ganes
#5  Eileen K sprinting to the finish at the Big Sur 5K, photo by Lauren Ganes

 

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”

Fitness and Friendship Marathon Minute

Success Teams Part 1

by Member Appreciation and Go WOW Coach Lauren Ganes

Fitness and friendship, is there anything better than that?

2014 WOW at Shadow Cliffs 016 (407x640)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!

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.

*****

Other

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

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

Photos:

#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!

Race Preparation for the Oakland Run Fest

Race Preparation for the Oakland Run Fest

by Coach Lauren Ganes

Oakland Run Fest 2011Hooray! ORF is here! Now it’s time to celebrate all that hard work and training you have put in for the half marathon, relay and 5K!

This last week requires a little extra race preparation and, if you plan ahead, it will pay off on race day. For some of us, it will be our fifth year participating in the Oakland Run Fest!

Every runner needs to stay well hydrated this week. Half Marathoners need to focus on eating their complex carbohydrates and protein to keep their bodies well fueled and ready for race morning.

All runners should remember to wear their WOW shirts. Set out your clothes the night before and pin on your bib. What should be set out?
• Hat or visor
• Sunscreen
• Body Glide
• Jog bra
• Shirt (with bib pinned on)
• Shorts or pants
• Socks
• Shoes
• Identification and any necessary medical emergency information
• Extra clothes for before and after the race. These can be deposited at the Go WOW Tent before your race
For half marathoners only:
• Fuel Belt with electrolytes (gel, shot blocks)
• One small bottle with liquid in case you need it between aid stations

Stay strong, find your rhythm, and have fun! Go WOW Team!

WOW What a Team

2004 WOW October farewell to Michaela 002 (640x480)

Studies have shown that runners are more successful when they are part of a group.  By being part of a group, you know you will have someone to run with, and that someone is there waiting for you at a specific time.  So often we would not get out of bed early in the morning, or go out if it is cold or rainy; however, you don’t want to let your buddies down, so you show up.

We are all so grateful to Coach Stephanie for creating the WOW Team which fosters warm, caring support for all women, from walkers to marathoners and every distance in between.

So many times I am struck by the generosity of spirit shown by WOW Women.  Last week one of our members moved out of state, and so many women came out to say good-bye.  Another woman was coming back from injury and afraid to run for the first time back, and another member stepped up and said, “Come on, let’s go for a short run”.

It’s always a joy to have a new member join.  Not only do WOW Women cordially welcome new members but they all love watching the progress of the new member growing stronger with each work-out.

It is so inspiring to be a part of this diverse group of women.

Thank you, Coach Stephanie for providing this gift to all of us!

Fueling and Breakfast for Best Race Performance

Whether you are running a 5K or a marathon consider beginning your day with breakfast!

Dollarphotoclub_43808394You need to experiment with various breakfasts and timing on your training runs to know what foods provide you with the most energy and do not negatively affect your gastro system.

Race day for a 5K and hard track morning workouts may not require fueling beforehand, but like any other runs you do need to fuel afterwards, based on the intensity and amount of time you exercised. Within 30-60 minutes of finishing you should have a snack/meal that contains protein and carbohydrates.

Your breakfast needs to include both protein and carbohydrates. Why? The protein is important for your muscles to rebuild and the carbohydrates create the quick energy and satiety to keep you moving.  It is particularly important to fuel for runs over an hour, but it is still important to test your individual metabolism for workouts that last less than an hour. See how you feel with fuel from breakfast and without to get familiar with your what your body needs.

There are a variety of breakfasts that provide energy:  banana and peanut butter, peanut butter and ½ bagel or whole wheat toast, yogurt with oats, dried fruit and nuts, oatmeal with milk and fruit, smoothies with almond milk, nut butter, berries and greens, eggs with greens, and or sweet potatoes.

Check-in with your team mates to see what they eat for breakfast.  What will you try before your run this Sunday?

A Note from Coach Stephanie: Remember that a general rule of thumb is that for each mile you cover, your body uses about 100 calories of energy. This gives you a sense of how much food is appropriate for your level of effort.

 

The Weekly Pep Talk Issue 261 Start September 29, 2014

Where Did the Time Go? It’s Almost October!

Welcome to The Weekly Pep Talk Edition 261
Starting September 29, 2014

by Coach Stephanie Atwood

Words of Wisdom:  “A snowflake is one of God s most fragile creations, but look what they can do when they stick together!” –  Anonymous

*****

WOW Woman of the Week: I have to thank Tres Fontaine big time for all that she does for this club. Tres you are an awesome athlete and also as generous as they get. Lucky WOW!

*****

Good-bye Michaela (sigh…)

It’s official. Go WOW will be losing our dear friend Michaela Ristaino to her new location in Florida! Too far to commute, we understand. All of you are invited to join us this Wednesday, October 1 for informal drinks after the workout at Lake Merritt with Michaela and/or mark your calendar for a brunch buffet after the October 19 workout at Heather Farms in Walnut Creek. I’m working on getting her to start up a WOW Team in her new neighborhood! Continue reading “The Weekly Pep Talk Issue 261 Start September 29, 2014”

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

Launched!

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

Triathlon Practice Tips

Tri-Tips

by Lauren Ganes, Marathon Coordinator

Race Day Checklist and Practicing for Your Race

Ready, Set, Go!
Ready, Set, Go!

You have practiced swimming, biking, running BRICKS and the transitions, now what happens on race day?

When you arrive you will see rows and rows of bike racks.  Look around and get familiar with the site, noting the transitions areas where you come out of the water, where you exit to begin your bike ride, and where you exit to begin the run.  And of course look to see where the finish line is.  Now:

  1.  Place your bike on a rack, with your helmet hanging from your bike handle.  (If you wear glasses, place them in a glass case in your helmet).
  2. If you brought a balloon, tie it to the bike rack next to your bike.
  3. Set up your towel, shoes (and maybe sox), shorts and shirt, water bottle, and or dishpan for water to clean your feet, or bucket beneath your bike.  If you use a bucket you can turn it over to sit on it if needed, to put on your shoes. (You use the dishpan or bucket to carry your gear from the car to the bike set-up area)
  4. Now go get your bib and the tags for your helmet and bike. And be prepared to have your body marked with your bib number and maybe your age on your arms and legs.
  5. Leave your valuables, except your car keys, locked in your car.

Here is the packing list:

Pre Race:
o   Gear Bag
o   Sunscreen
o   Lip balm
o   Warm clothes or rain gear
o   Garbage Bag for rain
o   Pre race snack

Swim:
o   Tinted goggles
o   Swim top or suit
o   Swim shorts or suit
o   Towel
o   Timing chip with Velcro strap (provided at race)
o   Optional: wet suit and goggle defogger

Transition 1
o   Towel
o   Race belt or pins for Bib; or shorts with bib already pinned on

Bike:
o   Helmet
o   Shoes/sox
o   Bike
o   Bike tools
o   Frame pump
o   Glasses
o   Bike frame number
o   Water bottle
o   Optional: cycling gloves

Transition 2
o   Water
o   Fuel Food

Run:
o   Hat or visor
o   Optional:  elastic laces

Post Race:
o   Fresh Clothes
o   Personal items: comb, sunscreen
o   Garbage bag for wet clothes
o   Cash

Now you are ready to put the pieces together so that you will know what to expect on race day.

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!

Marathon Minute Feb 5, 2013

Congratulations to the WOW Women Edie, Emily, Julia and Kim.

From left – Lauren G, Julia H, Aida D, and Libhin S at the Christmas Relays 2012Congratulations to the WOW women,Congratulations to the WOW women,

by Lauren Ganes, Marathon Coordinator

Three participated in the Kaiser Half Marathon and Emily ran the 5K race on Sunday!

How exciting for Edie and Kim who completed their very first half marathons, way to go ladies!

Congratulations to Julia on breaking the 2 hour half marathon with a personal best by 5 minutes. Julia ran the half marathon in 1:55:24, now that is impressive! Bravo, Julia!

And Emily V, we weren’t sure if this was either your first or fastest 5K but congratulate you for getting out there!

There were plenty of women training for the Oakland Half Marathon on Sunday at the San Leandro Marina. For some this was the first time they have run for 110 minutes, or 10+ miles.

Nicole and Lesley T both raised important questions this week-end. Do you do other exercise beyond running? Coach Stephanie provides us with a day by day training program that slowly increases our mileage, and also gives us the opportunity to work on speed through track work-outs and tempo runs. It also suggests cross training for a regular part of our workouts.

Stretching and strengthening exercises for your core, arms, and legs are important to incorporate into your weekly work-outs. We did some of that at Lake Merritt with Coach Stephanie last Wednesday. Fitting in cycling, swimming, dancing, yoga or any activity that uses your muscles in a different way than running will be beneficial to your training.

Again, CONGRATULATIONS to Edie, Emily, Julia and Kim! Thanks for inspiring the WOW Team!

The Weekly Pep Talk

The Weekly Pep Talk #201
July 2 – 8, 2012

Words to Live By:  “Prediction is very difficult, especially about the future.” – Niels Bohr

WOW Woman of the Week: Cynthia Bagby is going for it. Keep it up! You are getting there!

July Birthday Girls: Marly Norris, Julie Yokoyama, Doni DeBolt, Ava Jourdain

Facebook Links – The WOW Team has a public page at http://facebook.com/gowowteam and, for Members Only, ask for an invitation to The Winners’ Circle (details in your New Members Welcome Letter)

Tip from your Coach:  A mile run or walked will use about 100 calories. The difference is that 4 miles an hour (15min/mile) = 400 calories. 6 miles an hour (10 minute miles) = 600 calories. Pick up your speed and utilize those calories faster!

Upcoming Events of Note:  This is not the total WOW Calendar, only certain special events.

  • 50 in 100 May 1 – August 8(see details below) Help Coach Stephanie recruit 50 new members in the next 100 days. Win Prizes! 3 0 days left! Keep thinking new member. We’re making progress but we’re not there yet!
  • July 4 – No WOW Workouts!!
  • July 7 – Sat Morning Power Walking – What about Walking the Oakland Marathon in 2013! Details on meetup. http://www.meetup.com/GoWOWTeam/events/70445222
  • July 9 – No Weekly Pep Talk this week
  • July 15 – Kick-off Training for San Jose Rock’n’Roll Half Marathons at Lafayette Reservoir – full day for newcomers, short run and intro for current members.
  • July 18 – Power Walking Summer Clinic continues in SF, 7:15 AM. Click here http://www.meetup.com/GoWOWTeam/events/qkfvxcyqkbxb
  • July 18 – Third in Inspirational Speakers Series featuring Loretta Green-Williams in Walnut Creek
  • July 18 –Women’s Run to Improve Clinic – Immediately follows our Inspirational Speaker at Las Lomas Track
  • July 25 – August 22 – Fourth in the Summer Speaker’s Series. Come to Piedmont track to hear our speaker
  • August 4 – Special Walker’s Training Group starts training for the Oakland Marathon. Walkers Only. Start Now! Go 26.2! Saturday training
  • December 1-2 – CIM Relay Weekend – 5 teams already and sixth one is forming! Don’t miss out. Register with Coach Stephanie
  • March 24, 2013 – Oakland Run Fest, 5K, Relay, Half Marathon, and Full Marathon. Train with WOW, the official women’s training club

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


Dear WOW Members and Interested Readers,

Happy 4th of July! Happy Summer!

Thanks to Kara Waltz, Dr. of Chiropractic, who spoke to us last Wed. Her talk was educational and inspirational and I hope you enjoyed it.

We have a bit of a break between now and our next speaker. Loretta Green-Williams is a fascinating woman, 58 years old, who just qualified for the 100m sprint at the Stanford Senior Olympic Trials. Come to hear Loretta’s inspiring story of overcoming personal tragedy and knowing triumph in her ability as a runner. Loretta will join us at Las Lomas Track on July 18.

Our weekend had Saturday walkers and Sunday runners, run/walkers, and walkers. Welcome new member Rebecca and thanks to all of you who taught Rebecca what 1:1 is and what a great group of women you are, overall!

Great to see Rowena last Sunday!

Christy had several walkers lined up for Saturday at Lake Merritt. I didn’t get a report but hope everyone got some good exercise.

I’m gone starting on Sunday, for a week long Coaching course taught by United States Track and Field. We’ve got workouts as usual with our wonderful WOW Mentors pitching in. Thanks to Christy, Michaela, and Lauren for leading these workouts.

Good luck to Laura and Eileen who have races coming up on July 8th. Please report back to us on the Winners’ Circle. Remember to believe in yourselves, in your training, and in your flexibility to overcome those darn unknowns!

And now on to the topic of the day, you! I want to make sure that each of you understands what resources are available to you through WOW and briefly how they all fit together.

  • The WOW Team website is the place to join our group as a long term member, to review blog posts, have access to the Members Only Area, get directions to workouts, and get a condensed version of workouts through the WOW Team Calendar. Please go to http://gowowteam.com at some point and click on the various and sundry tabs at the top.
  • Meetup is the site where full details of each and every WOW workout and event are listed in chronological order. Each separate event has its own page, connected by a monthly calendar on the left. You must join the WOW Team meetup (not just meetup in general) to take advantage of most of the information. The WOW Team meetup site is also the only place to RSVP and pay if you are a drop-in. When you are a member you are not required to pay when you drop-in. Just click past the payment request section. URL for home page is http://meetup.com/gowowteam. To join Meetup, you must sign-in to meetup (one time thing) and then log-in to the Go WOW Team Meetup site every time.
  • Go WOW Team on Facebook is our public, promotional page, open to the world. Anyone can join this page and make posts. URL http://facebook.com/gowowteam
  • The Winners’ Circle is our group page on Facebook. The public can now search for this group and find it but only members invited to join can see or make posts. URL https://www.facebook.com/groups/244142088969843
  • When you join the WOW Team as a subscribing member you are eligible for all services for the first month. There is a one time fee for membership and, for each month following you are charged a subscription fee based on the membership type you choose. Additionally, you are sent a member’s letter that details all the benefits of membership and how to access them. Your first month membership includes:
  1. A WOW Team T-shirt
  2. A WOW Team water bottle
  3. Invitation to The Winners’ Circle and a lifetime membership
  4. 5 online training modules taking you from Couch to Accomplished with lifetime updates
  5. Training Programs for novice to intermedates from 5K Walkers through intermediate half marathoners, written by Coach Stephanie
  6. The Weekly Pep Talk
  7. All regular workouts and most special events at no extra cost or at a discount
  8. Online coaching support, 3 times a week
  9. Track, Tempo, and Endurance workouts on a weekly basis
  10. Professional Coaching from award winning Coach Stephanie Atwood
  11. The opportunity to reach your full potential as an athlete, make friends, place fitness as a part of your daily life. WOW offers these pieces!
  12. And more!

Starting August 4, WOW will be training a walking group to walk the Oakland Marathon or half marathon. We will ONLY Train for walking on these Saturday workouts. If you want to run or run/walk in the Oakland Run Fest the WOW Team will provide Sunday training for the half marathon, 5K, and relay, no marathon. I’m getting the training schedule together now. If you are interested, let me know and tell your friends!
To Fitness, Friendship, and Fun,
Coach Stephanie


Reminder: Please post your next race goal on The Winners’ Circle and if you want to achieve a better time or want to finish as your goal. If you have a time goal, tell me you r last race time at the distance or you most recent race, whatever distance. We need to go over real training paces to help you succeed! Are you ready to work at it? We’re picking up the pace on July 15! See you there


6 Teams for CIM Relay!  I’m done recruiting

1.       Coach Stephanie
2.       Lauren Ganes
3.       Julie Yokoyama
4.       Ann Ritzma
5.       Michaela Ristaino
6.       Elaine Porter
7.       Lizette Byer
8.       Iris Torres
9.       Laura Lance
10.   Eileen Killory
11.   Robbi Cook
12.   Ellen Gordon
13.   Beth Wrightson
14.   Jeanetta Mack
15.   Vera Chrebtow
16.   Lesley Turner
We have Team 5!
17.   Colleen Blakelock
18.   Kathrina Weekes
19.   Yesenia Rodriguez
20.   Amanda Moynihan
Team 6 Full!
21.   Heidi Harrison
22.   Pat Chase
23.   Tiffany Wheeler
24.   Doni De Bolt
25.   Just send me a check for $40, include your birthday, age on race day and t-shirt size and you’re in!


Prior Weeks’ Recap:

Please note that the week of July 16, we will start training again for fall races, including some half marathons. Now is your time to work out the kinks and practice with no pressure. July 15 will be our last “non-training” workout. Try to take advantage of this opportunity to join the WOW Team if you are not already a member. http://gowowteam.com/faqs/prices-and-programs-2

Over Fifty Interviews – I am starting to interview women who are still running and are over fifty. For some of you, you may have started running quite late in life. For some of you, you may have been doing this for a lifetime. Initially, I will do a recorded interview and, eventually plan to create a book from the material. If you are willing to be interviewed I would love to speak with you. All women over fifty are welcome and matter. Please tell me if you would like to participate and we will arrange a time to record the interview. Thanks!

July 28 5K/10K Race in Orinda – This link below sounds like a fun run for us to participate in. It is a trail run in one of our beautiful East Bay Parks. The price is affordable. Who else is in? July 28, Briones 5K/10K East Bay Park Runs http://www.runintheparkseries.com/index.php/briones_5k_10k  Let’s keep posting about this series on our Facebook Page at Go WOW Team or The Winners Circle.

Don’t miss out on the Speaker Series

One super speaker has already spoken. Please keep the momentum and appreciation for the effort the women make to come and speak to us.

These women are awesome and they will be sharing their stories with us and offering us fitness tidbits to put into our own bag of tricks. I’m hoping that many of you will be willing to travel back and forth between Oakland and Walnut Creek as we alternate the locations of our Speakers. You will then be able to join the clinic for the week, taught by Coach Stephanie. Details on meetup. Third Speaker July 18, Loretta Green-Willimas

San Jose Rock’n’Roll Half Marathon Here we Come!
Monday, July 16 is the first week of training for the upcoming San Jose Rock’n’Roll Half Marathon, happening on October 7. We will also train for the Humboldt Half Marathon on October 21. To RSVP for the training kick-off on July 15 go to meetup.

Current Trainees for SJRNR:
Lizette B
Coach Stephanie
Christy G
Colleen B
Michaela R
Leticia D

Humboldt Trainees:
Ellen G
Lauren G
Yesenia R
Who else?

Coaching calls will re-start on July 17 on Tues at 12:15 Noon, Thurs at 12:15 Noon, Saturday at 3:15 PM. The phone number has changed. After the first month there is a separate membership fee for online coaching support. If you want to include this invaluable resource in your membership please go to the link at http://gowowteam.com/faqs/prices-and-programs-2

50 in 100
I want to increase our membership by 50 new (or returning after a year or more absence) members in 100 days and need your help. We all know that word of mouth is the absolute BEST recommendation right? So, if any of you can recruit a new member you will be eligible for a new WOW t-shirt, cap or racing singlet (to be ready in June). Here is what I need:
1.       A name
2.       An email address
3.       A phone number
4.       Permission to say that you made a referral

I will contact them by email and/or phone and mention that we want them to join us and that you felt it might be a good fit. That’s all there is to it! Thanks for your help and Go WOW Team!

Walnut Creek or Bust!
I’d love to see our Walnut Creek group grow! What are your thoughts on ways to make this happen?

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

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

Upcoming random races and opportunities:
July 8, 2012 – Langley Half Marathon. Join WOW Member Laura L in running this half. http://www.langleyhalfmarathon.com/
July 28, 2012 – Run in the Park www.RunintheParkSeries.com
The 2012 Schedule is:
7/28 Briones Regional Park, Orinda/Martinez
8/11 Garin Regional Park, Hayward
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
July 28, 2012 – EMERGE 5k at Almaden Lake Park in San Jose. http://www.active.com/running/san-jose-ca/emerge-3rd-annual-5k-run-walk-2012I
July 29, 2012http://www.thesfmarathon.com
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 21, 2012 7th Annual Run at Work Day
Saturday, Sept 29, 2012 HERS Keepabreast 5K/10K Run Walk http://www.herskeepabreast.org/
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

Preferred Providers and Misc. of Interest:

#1 – Group at Inspiration Point, Cynthia B is to the right of Coach Stephanie, photo by Lauren G
#2 –  Lafayette Reservoir in January – cold! Photo by Lauren G
#3 –  Iris, Heidi, and Coach Stephanie at SF Half 2011 – photo by Lauren G

Thanks to the wonderful photographers who give us so much to smile about. Photos are wonderful memories!

 


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!


WOW Workout Calendar

http://meetup.com/gowowteam
meetup.com/gowowteam

Weekly Workout Information

Did you know that WOW offers workouts throughout the Bay Area every week? Join us soon. Drop-in any time!

The week’s current workout information will be confirmed and posted on this website calendar at WOW Team Calendar and on our main meetup site at
http://meetup.com/gowowteam

Our main meetup site lists chronologically and shows a calendar of ALL WORKOUTS, EVERYWHERE. Please join meetup to RSVP and receive reminders.
Note that you can adjust the level of reminder in your personal account settings so that you don’t feel bombarded with notices!


Go WOW Team on Meetup – Walnut Creek, Concord, Pinole, Martinez. This is a feeder site so please join our main meetup and remove your name from this list as you will get limited information.

Go WOW Team on Meetup – San Francisco. This is a feeder site so please join our main meetup and remove your name from this list as you will get limited information.

Marathon Minute

by Lauren Ganes, Marathon Coordinator

The sweet feeling of success… Cheers!

WOW is ready to take on the See Jane Half Marathon and 5K, Sunday, June 3!

Please note: There will be 6 aid stations along the course with water and FRS liquid, and Gu will also be offered along the route.

THANK YOU COACH STEPHANIE for the outstanding training you have provided the team for the upcoming half marathon. You have provided us all with the physical training, as well as keeping us motivated and psychologically ready to reach our own personal goals this week-end.

On Sunday, after a taper, WOW team members Amanda, Ann, Christie A., Elaine, Kathy, Monica, Lauren, Michaela, Michelle, Robbi, Vera, and Coach Stephanie shared race strategies:

• Use the porta-potty before the race (remember this is chip timed) so don’t fret if you miss the start whistle.

• Don’t go out too fast. Use the first mile as a warm-up as you find your own rhythm and save your energy for the end.

• Plan ahead how you will run your race—will you follow your gymboss and walk the 1 minute, or will you stop and walk the aid stations?

• Get plenty of rest this week.

• Wear only clothing you have worn in practice, including sox and underwear. Don’t change anything for race day.

• Use the same gels/shot blocks and electrolyte liquids you used during training. Don’t change anything for race day.

• Stay well hydrated this week, and eat healthy meals with protein and carbs.

• Don’t worry if you can’t sleep the night before, just rest and relax because the adrenaline from the race will carry you.

• Visualize your race and you successfully crossing the finish line.

• Make sure you sprint the last 50 yards as you cross the finish line with a giant smile!

Relax! You have trained well and have already run 13.1 miles (or 3.1 miles) on the actual course, now GO FOR IT!