Tag Archives: lifelong fitness

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!

Track!

Watch the turnover

Coach Stephanie’s track workouts for the week of July 12 – 18, 2010

Intermediate to Advanced Runners
Warm-up 10 – 20 minutes
5 X 600 at 5K pace. Walk back to start. Repeat.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
Stretch


San Jose Rock’n’Rollers and Newcomers to Training on the Track
Warm-up 10 – 20 minutes
We’ll do a timed 2 mile practice to get a base. Your pace doesn’t matter but you will be going a continuous 8 laps around the track.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
Stretch


Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch


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




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WOW Details for Mar 15-21

Stephaney is prepared to go the distance. All 13.1 miles!

Join The WOW Team – Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Here’s what WOW is up to this week.

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

Saturday, 8:00 AM, Sawyer Camp, San Mateo (20 min south of SF). 60 minutes or more. All abilities welcome.

Sunday, 8:00 AM – Taper at Lake Merritt – All East Bay Women meet here


Twilight 5K Runners, we will talk about your race before we go out on the course

Half Marathoners, we will talk race strategy and details after you finish your 3 laps

8:00 AM – 5K Racers will remain behind to talk about the race details while the half marathoners start on their 3 laps around the lake

9:45 AM – First talk afterward about next week’s race details at the Oakland Running Festival

10:45 AM Second talk about next week’s race details at the Oakland Running Festival

For directions and details on the routes, look at the Directions Tab at the top of the home page

Oakland Running Festival Trainees. Here is this week’s long run/workout

  • 5K – One time around the lake, HARD, pushing it. Get a feeling for the competition
  • Novice Half Marathoners – three times around the lake
  • Intermediate Half Marathoners – three times around the lake
Fitness Forever/Maintenance – One or more times around Lake Merritt. You choose.

EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.

Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com
or
Coach Rob at coachrob@gowowteam.com


Go WOW Team! Ongoing fitness for women through running and walking


WOW Workouts Mar 8-14

Work out with The WOW Team. It's fun!

For the Week of March 8-14, 2010

Join The WOW Team – Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

Here’s what WOW is up to this week.

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

Saturday, 8:00 AM, SF Zoo – Java Beach on Sloat. 60 minute tempo run. Runners only.

Sunday, 8:00 AM. Two separate locations:

  • Practice at The Emeryville Marina
  • Practice at Walden Park in Walnut Creek
  • For directions and details on the routes, look at the Directions Tab at the top of the home page

    Oakland Running Festival Trainees. Here is this week’s long run/workout

    • 5K – 60 minutes*
    • Novice Half Marathoners –3 hours, 20 minutes or 14 miles, whichever comes first
    • Intermediate Half Marathoners – 14 miles (1 miles warm-up) plus 13 miles steady pace
    Fitness Forever/Maintenance – 60 minutes or more. You choose.

    EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.

    *Depends on your ability – go for at least 50 minutes “pushing yourself”. The rest is to increase your time on your feet.

    Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com
    or
    Coach Rob at coachrob@gowowteam.com


    Go WOW Team! Ongoing fitness for women through running and walking


    WOW Workouts Mar 1-7, 2010

    Join The WOW Team – Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

    Listen up. This stuff is important!

    by Coach Stephanie Atwood

    Tuesday, 6:00 AM Kezar Track, San Francisco, 60 minute intervals for runners only. Must RSVP by Monday at 9:00 AM

    Wednesday, 6:30 PM Piedmont High School Track for all abilities

    Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

    Saturday, 8:00 AM, Sawyer Camp, San Mateo. All Abilities Welcome

    Sunday, 8:00 AM. Practice at The Berkeley Marina. Meet at Sea Breeze Market

    For directions and details on the routes, look at the Directions Tab at the top of the home page

    Oakland Running Festival Trainees. Here is this week’s long run/workout

    • 5K – 60 minutes*
    • Novice Half Marathoners – 3 hours or 13.1miles, whichever comes first
    • Intermediate Half Marathoners – 13.1 miles (1 miles warm-up) plus 12.1 miles on pace
    Fitness Forever? – 60 minutes or more. You choose.
    EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.

    *Depends on your ability – go for at least 45 minutes “pushing yourself”. The rest is to increase your time on your feet.

    Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com
    or
    Coach Rob at go@gowowteam.com


    Go WOW Team!

    WOW Workouts Feb 22-28

    For the Week of February 22-28, 2010

    Here’s what WOW is up to this week. Join The WOW Team – Fit Women of the World for fun and some honest sweating as we walk or run our way to lifelong fitness.

    Tuesday, 6:00 AM Kezar Track, San Francisco, 60 minute intervals for runners only. Must RSVP by Monday at 9:00 AM

    Wednesday, 6:30 PM Piedmont High School Track for all abilities

    Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

    Saturday – 8:00 AM, Great Higway at Judah. Tempo Run 60 minutes, Runners only

    Sunday, 8:00 AM. Two separate workouts

    • 60 minutes to 12 Miles at Sawyer Camp, south of San Francisco
    • 60 minutes to 12 Miles at Arbolado Park, Walnut Creek

    For directions and details on the routes, look at the Directions Tab at the top of the home page

     

    An enthusiastic WOW Member

    Oakland Running Festival Trainees. Here is this week’s long run/workout

    • 5K – 60 minutes*
    • Novice Half Marathoners – 2 hours 40 minutes or 12 miles, whichever comes first
    • Intermediate Half Marathoners –  12 miles (1 miles warm-up) plus 11 miles on pace
    Fitness Forever? – 60 minutes or more. You choose.
     
    EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.
     

    *Depends on your ability – go for at least 40 minutes “pushing yourself”. The rest is to increase your time on your feet. 

     

     Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com
    or Coach Rob at coachrob@gowowteam.com

    Go WOW Team!