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

 

Weekly Pep Talk Start June 22, 2015

The Weekly Pep Talk

Start June 22, 2015
by Coach Stephanie Atwood


Thanks for today’s quote about success from pinterest

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

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

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

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


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


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

*****

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


Sunday, July 5

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

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

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

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


Coach Pep Talk for the Week:

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

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

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

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

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We are moving all WOW Team Challenge records to the WOW Team/Strava Challenge When using Strava just list Go WOW Team Workout in the title of your workout to distinguish it from other non-WOW workouts. I’ve been listing all my workouts based on time, not miles. It’s also a perfect way to keep track of the hours you put in and have a record of your Go WOW Workouts to earn your 10 hour badge and your 50 hour badge. I did it! Who will join me?

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

*****

Marathon Minute: from Coach Lauren

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

*****

 

 

 

 

 

Bay Area Go WOW News

Hi Ladies!

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

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

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

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

Photos posted at www.facebook.com/wowliving

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

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

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

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

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

To Success!
Coach Stephanie

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

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

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

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

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

November 22 – Berkeley Half Marathon and Relay!

 

*****

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

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

 

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

Bay Area Women’s Racing Federation 2015 Calendar of Races – Want to race as a team? Join our Bay Area Women’s Racing Federation (BAWRF) and get in on the fun. Contact Coordinator Lizette if you plan to participate at Lizette.byer@gmail.com . Here is the link to the schedule of races and how to register. http://www.pausatf.org/data/2015/RRSchedule2015.html .

*****

Be sure to look over our website at Go WOW Team website to realize ALL the VALUE of your WOW Membership.

Post on Winners’ Circle every week –Open to all WOW Members, current and former – Be sure to join if you haven’t already!  http://www.facebook.com/groups/244142088969843/295132213870830/

Photos: by Lauren Ganes, Thanks!

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

#2 Kim, Nicole, Marybeth, Faith, Allison

#3 Karen finishing the half marathon

#4  Gretchen finishing under 2 hours for the half marathon

#5  Katie powering it into the finish

#6  Allison, look at her kick!

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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 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?

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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!

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

Marathon Minute – Hydration and More

JANUARY 21, 2013, by Lauren Ganes, Marathon Coordinator

Lauren (2nd from left) and buds after the ORF 2010

WOW Women walkers training for the Oakland Marathon walked 17 miles on Saturday! BRAVO!

Sunday there were over 30 WOW women at Point Isabel staying fit by moving for 60-80 minutes. Coach Stephanie reminded us about the importance of hydration and that for runs over 60 minutes we should carry some water or sugar free electrolyte liquid. Some women wear belts that have a pocket for water bottles, and other women use hand-held bottles. Both Amphipod and Nathan provide excellent belts and hand-held bottles.

The Oakland Running Festival is one of the best organized marathons I’ve ever participated in. This year the half marathon will have 8 aid stations with water and lemon/lime Gatorade. There will also be a port-a-potty at each aid station. In addition, some aid stations will have a salty snack and Gu gel.

It’s important to try the Gatorade out on a training run to make sure it agrees with your stomach. If it doesn’t, there are many other products that you can try.

Now is the perfect time to find out which electrolyte liquid, gel or shot block is best for you.
With the right balance of electrolytes and gels you will have the energy to cross the finish line with a smile on your face!

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

Stretch


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!

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!

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!

Tempo Workout for the Track

Tempo Workout for Half Marathon Pacing

J & J practice on the See Jane Run Training Course 2011

Everyone warm up on the track for 5 – 10 minutes easy jogging followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks = 2 – 4 laps + stretching)


2:30 – 2:45 best finish time for half marathoners

1 X 1 mile at steady pace, each lap at 3 min/lap, recover with 400m jog or walk (don’t stop completely), repeat one more time

6 laps at steady pace, each lap at 3 min/lap, walk a cool down lap or two

2:15 – 2:30 best finish time for half marathoners

1 X 1 mile at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don’t stop completely), repeat one more time

6 laps at steady pace, each lap at 2:40 min/lap, recover with 400m jog or walk (don’t stop completely), walk a cool down lap or two
Stretch


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!



Marathon Minute

MARATHON MINUTE

by Lauren Ganes, Marathon Coordinator

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

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

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

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

Go WOW Women!

Coach Kerry Says…

Kerry Sullivan will be joining the WOW Team as Coach later this summer. She has been part of the WOW Team for several years and has been honing her coaching and training skills to become the best coach possible. Kerry writes from the heart! Please join her blog at her blog Running on Faith to learn more about Kerry’s attachment to running. – Coach Stephanie

July is finally here! I am training for the San Francisco Half Marathon and July always felt distant, in the future. I cannot say, though, that I feel unprepared.

In fact, all the hard work of those training for the half marathon is gaining momentum for the big day!

As I finished my 15 mile long run last Saturday, I muttered to myself “Put me on the course now! I feel ready to go!” For those who do not know me, those are never words you hear from me while training.

However, following the WOW Team’s Intermediate Half Marathon training plan has allowed my body to acclimate to a gradual increase, whether that is mileage or time on your feet. I am proud to see multiple higher mileage weeks – 15, 14, 13, and many 10 milers – under my belt before we take to the streets of San Francisco in a few weeks. Actually, this is my first training cycle with two long runs above a half marathon distance in almost two years!

Since I am no stranger to running injuries, I took my time working back up to this distance and have balanced workouts out with strength and core training with the other runs that my training plan prescribes – tempo and interval sessions – each week.

It is during these tempo and interval workouts where I see my body gradually work more efficiently over the training cycle. I spread these two workouts over the week and make sure to incorporate the resistance training, possibly a fun run, and some recovery to balance the hard work that the WOW team’s training calls for.

With that hard work, comes unbelievable reward! We are almost there. Allow that momentum to build and have faith in your training.

See Jane Run Half Marathon Training SF

Welcome to the WOW Team special training page for the San Francisco See Jane Run Half Marathon Training Program. Thank you for your interest in training with us.

For the SF Program, you need to be an experienced runner. (Not sure? Please call Coach Stephanie at 415 682-8819 to go over the details.)

Look at our meetup details for our morning track, SF, and Sawyer Camp weekend workouts and get a sense of what we mean by experienced. We are by no means elite.


Price for the entire training is $199 and includes:

  • 10 weeks of training starts Thursday, March 31 with boot camp orientation at Kezar Stadium and Saturday April 2 for our first long run from the See Jane Run Store in SF.
    SF track workouts are on Wednesday morning at 6:30am, runners boot camp Thursday evening at 6:30pm and Saturday long runs are at 8am through the race on June 5.
  • Practice run on the actual course on Saturday May 7, 8am
  • WOW Team tech t-shirt and water bottle
  • Free daily training program for 1/2 marathon
  • Coaching by Stephanie Atwood and staff. Coach Stephanie has more than 30 years of experience and is certified through USATF, RRCA, and the National Association of Sports Medicine as a trainer and coach.
  • The Weekly Pep Talk Newsletter and Weekly Pep Talk Live Call
  • Discounted shopping at See Jane Run Stores
  • And more
  • If you haven’t already paid, please do so now by clicking on the link below.






    When you join the WOW Team you are able to run at any of the weekend locations in our club. Currently this includes Saturday in SF/San Mateo, or Contra Costa County, and Sunday in Oakland/Berkeley. You may also join our weekday track and tempo workouts for no extra charge – Tuesday at 6:30pm in Contra Costa County, Wednesday at 6:30 am in SF, 6:30pm in Oakland.

    For details and reminders on all workouts go to our main meetup site at this link and join that site. Thank you!


    Here are the next steps to get your training going:

    1. Enter your name in the info form to the right. This will put you on our members mailing list

    2. Go to Membership Packet and Application for the application and more details about the WOW Team. Scan and send the form back to us, please, especially the survey and application.

    3. Click SJR 2011 Int-Adv-Half Marathon for the intermediate/experienced half marathon training program

    4. Get ready to meet a great group of women and train for the experience of a lifetime.

    Welcome to the WOW Team!

    The WOW Week

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


    Here is what WOW is up to for January 10 – 16, 2011

    Join WOW – Fit Women of the World Today!

    Please RSVP for workouts at meetup or on our facebook facebook page. While there is no additional fee for current members, 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 pay the drop-in fee or join long term. Thank you.


    Tuesday, January 11, Live Call Open to Members only. 8 – 9pm. Note the new time! – Live, Interactive Call About Women’s Fitness. Join WOW Team Coach Stephanie this Tuesday
    Where: WOW’s Virtual World Online

    What: Open dialogue about the world of women’s fitness
    When: Tuesday 8 – 9pm
    Details: Members only. You will be sent an automatic invitation if you are a current, paying, subscriber to the WOW Team.


    Wednesday, January 12, 6:30am – 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.


    Wednesday, January 12, 6:30pm – 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.


    Saturday, January 15, 9:00am – Intermediate Runners Train for the Oakland Running Festival
    Where: Sawyer Camp, San Mateo
    Map link: Click here


    Sunday, January 16, 9:00am
    Where: Harbor Bay, Alameda
    Map link: Click here
    What: Weekend workout (long run or walk) for fitness maintenance and the races that WOW is currently training for.
    Details: We’re training for the Oakland 1/2 marathon and 5K along with our 60 minute maintenance workout offered every weekend. Join us!


    Upcoming…
    Wednesday, January 19 6:30am – 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.


    Wednesday, January 19, 6:30pm – 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.





    WOW This Week


    Here is what WOW is up to for the week of December 13 – 19, 2010

    To see a calendar of future workout dates, go to our website calendar at http://gowowteam.com/calendar

    Join WOW – Fit Women of the World soon!

    WOW Fall Training is winding down and we are starting to ramp up for the Oakland Running Festival Races in March 2011. Join us!

    Note: Directions for all Workouts and Events can be found at http://gowowteam.com/directions or by going to our Directions Tab at the top of the website http://gowowteam.com. Thank you.

    RSVP for events at the Events Tab on our facebook page or on meetup, please if you are a current member.

    Pay at http://gowowteam.com/join-us if you are a drop-in or wish to become a member.


    Tuesday, December 14, 8 – 9PM – Join us for our FREE Live Version of The Weekly Pep Talk! All the news you need to stay fit and involved with the WOW Team. You will need a code to enter the call. This week’s call is open to MEMBERs ONLY and is free. Contact us at gowowteam@gmail.com if you need the code. Thank you!

    Wednesday, Every Week

    1. New time! 6:30 – 7:30 AM – SF Women Runners’ Speed Training Track Workouts – Kezar Track in SF every Wednesday. Led by Coach Stephanie.

    2. 8am – 10am – Coach Stephanie available for Personal Training Sessions. Meet at Kezar Stadium. Contact her at CoachStephanie@GoWOWTeam.com

    3. 6:30pm – 7:30pm – Piedmont track workouts every Wednesday evening. Join us! – Piedmont High School Track near 301 Wildwood Avenue.

    Friday, Every Week
    7am – 10am – Coach Stephanie Available for Personal Training Sessions. Contact her at CoachStephanie@GoWOWTeam.com

    This Friday, December 17- Info and Sign-up Party at See Jane Run, San Francisco. 6:00 PM. Join Coach Stephanie as she answers questions about novice through advanced training for the upcoming Oakland Half Marathon, Marathon, Relay, and 5K Training offered by the WOW Team.


    Saturday, December 18 – SF Workout at Great Hiway and Judah. 8:00 AM.


    Sunday, Dec. 19, Miracle Mile, 5K or Run afterward with WOW in Golden Gate Park. Volunteers needed. Details at examiner.com

    Training Tips

    WOW Training Tip #1 – If you want to train well and injury-free, do it gradually. In other words, add distance and intensity a little bit at a time. Generally we say not more than 10% a week. This translates into a mile more next week if you did 10 miles this week.

    The real point is that you can’t overdo it and not expect to get injured. It takes the body a while to adjust.

    More questions? Join us at the Weekly Pep Talk Live. Free, every other week. Your questions are welcome.

    Sign up at http://gowowteam.com/ at the information box. Thanks! Coach Stephanie


    J. Watters at Inspiration Point. Photo Credit/EA Gordon Designs

    Stephanie Atwood | Create Your Badge

    The Marathon Minute 7-14

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

    July 14, 2010

    Fueling for Long Runs

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

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

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

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

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

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

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

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

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


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

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

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

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


    Can You Ever Complete a Half Marathon?

    Yes, you can run a half marathon. Possibly even a marathon. Go for it!

    My gut answer would be YES.

    As a professional coach and personal trainer I find that it is possible for the majority of us to complete a half marathon (13.1 miles) or a full marathon (26.2 miles). The issue for most of us comes down to a vision of someone racing across the finish line, built like an Olympian, having just run an entire race in less than 5 minutes per mile!

    If this is your expectation, NO, you will probably never complete a half marathon, or a mile, even. But, if you are interested in training to CROSS A FINISH LINE after 13.1 miles of movement (at your pace) then I’m sticking with my original prognosis. YES! Chances are VERY GOOD that YOU can complete a half marathon.

    Please enter your questions or comments to this post and let’s talk this over. Let’s start the dialogue now…

    http://www.examiner.com/x-21216-Bay-Area-Womens-Fitness-Examiner

    http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501

    http://www.hfpn.com/Back-Office-cid-1449

    http://twitter.com/gowowteam

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



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    Half Marathon Practice Run Sat. July 3

    Practice Run on the SFM First Half Course, Saturday, July 3, 2010

    The WOW Team will be practicing on the actual SFM Half Marathon (First Course) on Saturday, July 3. Starting from the Ferry Terminal in SF we will run 13.1 miles including crossing the Golden Gate Bridge before ending our run in Golden Gate Park.

    Please RSVP at Go WOW Team on Meetupor http://meetup.com/gowowteam if you plan to attend. This run (on Saturday) will be for HALF MARATHON RUNNERS or women who plan to run a distance out and back.. Saturday is for RUNNERS ONLY.

    Next week’s Sunday July 11 workout in Golden Gate Park will be for walkers, runners, and run/walkers including those practicing the second half marathon route.

    You must bring your own snacks and water though we will stop at Crissy Field, the Golden Gate Bridge vista point (SF and Marin), and a water stop in Golden Gate Park on 25th Avenue. We will end near a bus to get us back to the Ferry Terminal. If you drive, allow time to park on the street. If you take public transportation, check the schedule. The Ferry Building (meet at sidewalk across the street from Market Street) is served by BART and SF Muni.

    Bring: Money (for a meal and bus fare), water, layers, snacks, and be ready to rock!

    Register for the race soon if you haven’t already done so! The first half marathon race is almost full.

    SFM Half Marathon Training

    Six Weeks to Go! The San Francisco Marathon’s half marathon is on July 25.

    The end is getting closer! You are strong and confident at this point if you have been following the training. Let’s go through a bit more clarification on the run/walk technique for training.

    While this training method works just fine if you run or jog your entire workout, the concept we’re following advocates that you give yourself a break in form by walking at regular intervals. This doesn’t mean that you will run/walk your race (although you certainly can). This method suggests that, as you are increasing your mileage, you are allowing your body a recovery break, on a regular basis. Double protection to keep you uninjured. When you run your race, if you want to "run" the whole distance, go for it!

    For example, if you started with a 2/2 (2 minutes walking, 2 minutes running) rhythm, try adding another minute to your running, making it 2/3, or dropping a minute of walking, making it 1/2. Either way is decreasing your walking and increasing the time running. See how it feels. Keep tweaking as you feel stronger and are picking up mileage uninjured. If you start feeling twinges of pain, head back to your previous comfort rhythm for a week or two and try to "up" the intensity of the running portion without changing the time increments. See how that feels. 


    6 Weeks to Go! Week of June 14 – 20, 2010

    Monday – REST
    Tuesday – Strength and core training minimum 60 minutes
    Wednesday – Track Workout for 60 minutes or 4 miles, 40 minutes hard pace/tempo plus 5 min warm-up, 10 min cool down
    Thursday –  REST
    Friday – 60 minutes or 6 miles hard alternating 5 minutes hard, 5 minutes steady, start and end with 5 minutes easy
    Saturday – Cross Train 1 Hour or REST
    Sunday – 12 miles steady pace or 120 minutes, whichever comes first (including 5 min easy warm-up) 

    ALWAYS STRETCH AFTERWARD!


    About the Author: Stephanie Atwood, M.A. is a writer, award winning speaker, and fitness professional. 

    Coach Stephanie, a long distance running coach and personal trainer founded the WOW Team, a women’s running and walking group in the Greater Bay Area. Go WOW Team – Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged. For the schedule of workouts go to http://gowowteam.com/calendar  or visit the WOW Team Home Page at http://gowowteam.com  or search for Go WOW Team on facebook or twitter.

     The WOW Team is training for the SF Half and SF Progressive Marathon. All women are invited to join.

    WOW Workouts This Week

    Coach Stephanie at Dolores Park - SF Sharing Information

    May 31 – June 6, 2010 – What is WOW up to?

    Tue June 1, 2010
    6:30pm – 7:30pm – Track and Core Bootcamp for Women
    Where: Las Lomas Track, Walnut Creek – Extra Fee

    Wed June 2, 2010
    6:00am – 7:00am – Kezar Track, SF – speed workouts every Wednesday AM
    Where: Kezar Stadium, north central section of the track, near Arguello and Lincoln

    7:00 – 8:00am – Kezar Boot camp – outdoor focus on core, strength, flexibility, and power. Extra fee.

    6:30pm – 7:30pm – Piedmont track workouts
    Where: Meet on the track

    Thu June 3, 2010

    6:30pm – 7:30pm Track and Core Bootcamp for Women
    Where: Las Lomas Track, Walnut Creek – Extra Fee

    Fri June 4, 2010

    Sat June 5, 2010

    8am – 9am Run Lake Merced/Zoo Area, SF- 60 Minutes – 11 miles – Runners only
    Where: Meet near Java Beach Cafe on Sloat Blvd. For details look at the directions tab on the home page

    Sun May 30, 2010 – Berkeley Marina, Berkeley- 60 minutes to 11 miles
    Where: Meet at the Seas Breeze Market. Full details on the website under http://gowowteam.com/directions – 8AM

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    Celebrate Apr 18

    http://gowowteam.com
    WOW! You are Amazing!

    This is it! First we’ll do our workout with one or two laps around Lake Merritt (60 minutes). Then we’ll all come together to celebrate the season to date.

    We have plenty to celebrate together so please plan to stay after our run or walk and join in the potluck brunch. Everyone is encouraged to bring a dish to share.

    Coach Stephanie will have certificates to hand out, we will have good food, and we can discuss our future plans.

    Sunday, April 18

    8:00 AM – Workout

    9:00 AM – begin the party! Eat! Drink!

    Be happy that you are healthy enough to move!

    Bring a friend!

    Bring food or drink for four people

    Celebrate!

    This event is free!

    Run, Walk, Workout with The WOW Team. Join us soon!