Tag Archives: marathon course

Marathon Minute

“The Marathon Cycle”

by Lauren Ganes, Marathon Coordinator

Go Oakland! We did it! 2011 - Aisling F, Lauren G, Robbi C, Jeanetta M, Coach Stephanie
We had a great turnout of women at Walden Park on Sunday with the intertwining of marathon training: some women were tapering for the Oakland Half Marathon or relay, next Sunday, March 25, while other women were just beginning their training for the See Jane Run Half Marathon Sunday, June 3.
It was exciting to meet new members, and gratifying to hear veteran women describe their experiences of being part of our WOW Team.

In future weeks I will focus on the training for the See Jane Run Half Marathon; however this week it is important to focus on the final week of training for the Oakland Half Marathon.

My non-running sister just asked me what I would be doing this week to prepare for Sunday. I answered, drink plenty of water, eat healthy meals filled with protein and complex carbohydrates. She also knew that I wouldn’t be running as fast or as long as I had in training when I run this week.

This is the week to appreciate the fact that you have trained well and you are ready to race on Sunday. If you are able, this is a good time to get a little extra sleep, and know that resting is important for strong running.

Make sure you have your clothes, (shirt, pants/shorts, underwear, socks, shoes, hat), bib, gels, and fluids laid out and ready to go before you go to sleep Saturday night. Don’t worry if you can’t sleep, the adrenaline of the race will carry you.

There will be 8 aid stations for the Half Marathon. They will be providing water, Gatorade and Gu. So you don’t need to carry as much as you did on a training run. It’s a good idea to have some liquid with you.

Half Marathoners will be meeting at the WOW Tent in Snow Park at 8:30. Our race begins at 9:15.
Again, remember that you have trained for this, and you can do it. Be proud of yourself, and stick to your plan, remembering your breathing, legs and arms.

We look forward to celebrating our success at the WOW Tent with all WOW members after the race and at the party afterward at Michaela’s.


Hydrate, Fuel and Run strong! GO WOW TEAM!

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

See Jane Run Half Marathon Practice

Coach Stephanie trying hard

Mark your calendars!

On Sunday May 23, rather than run at Emeryville Marina, the WOW Team invites all women to come to Alameda and practice on the See Jane Run Half Marathon Course. We will start at 8:00 at the corner of Central Avenue and Eighth Street at Washington Park. The course will be marked with chalk and we will provide a few aid stations. Members participate for free. Non-members can drop-in for $7.

Additionally, on Saturday, May 22, Coach Stephanie will hold an afternoon clinic for all women who want to discuss race strategy and the run/walk technique. The first hour will go over race details such as hydration, proper clothing, bathroom issues, pacing, and eating. The second hour covers run/walk technique as a strategy to complete 13.1 miles even if you are a novice. Non-members $20, WOW Members $10. Sign-up through http://meetup.com/gowowteam

Questions? Contact gowowteam@gmail.com or call the WOW Team office at 415 682-8819.


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
Coach Rob at go@gowowteam.com

Go WOW Team!

The Weekly Pep Talk Feb 22-28, 2010

Lauren G, glad to have the hills out of the way. On to the food at our Lafayette Reservoir Run
Go Ellen Go!

The Weekly Pep Talk – February 22-28, 2010

This week is dedicated to Sarah T. Thank you for helping with the SF WOW Team!

Dear WOW Members and Interested Readers,

Did you all have as much fun as I, last Sunday? What a great day! In spite of the weather it was a super experience. I can’t say enough good about lululemon coming through with that fantastic brunch. Thank you to Sylvia, Lindsay, and Baker Junnell. Thank you to Sylvia’s family for their help, too. Thank you to the entire lululemon staff for their support of The WOW Team. When can we do it again?

Week 8 of 12 weeks! WOW! This weekend is a 12 miler or 2 hours and 40 minutes (whichever comes first); next week 13 miles; the week after 14 miles; 10 miles, then…Race Day! You 5K Trainees are on the same time plan with a lighter mileage schedule. In fact, your training time is up to 60 minutes and will stay there for the remainder of the training. VERY CIVILIZED!

Volunteers needed for our 13 mile practice run March 7 – Volunteers needed for our upcoming training workout on the Oakland Half Marathon Course. Bring out the spouse? The WOW Team and LMJS will practice on the actual course on March 7.

I need:

1. A bicyclist or runner to accompany me while marking the course in the morning. Time requirement (6:30 to 8:00 AM approximately)

2. People to “man” the aid station at 6 miles (approximately). This can be any age. We’ll offer water, energy drink, gu, and oranges (maybe). This could be an individual, a family, friends, whatever. Time requirement from (8:00AM to 10:00 approximately). Please let me know if you are interested in assisting. Contact Coach Stephanie at coachstephanie@gowowteam.com

We have new photos from Lafayette Reservoir on facebook


There are also some photos on the website so check’em out. Thank you to Lauren G and Ellen G for taking these great photos.

Granola, please? – Dear lululemon, Sarah K loved your granola. Do you have a recipe you would share? Thank you very much. The WOW Team.

Confirming this weekend – I apologize for the delay on the WPT (Weekly Pep Talk). It kind of got away from me and now it’s already Friday. You can usually find all the information you need on our website and on the meetup sites for each region.

Saturday’s workout is in San Francisco at 8:00 and includes a 60 minute tempo run starting at Judah and The Great Highway and will head over to Land’s End. It’s a hilly course – 6 miles out and back. For competent runners only, led by Sarah T. Go WOW Team on Meetup

Sunday we offer two separate locations for all WOW Members. Walkers, runners, run/walkers, Running Festival trainees and general fitness women – Everyone! We’ll meet at 8:00 at Arbolado Park in Walnut Creek or Sawyer Camp in San Mateo. You can RSVP at http://meetup.com/gowowteam or Go WOW Team on Meetup, or http://meetup.com/go-wow-team-sobay

Details for all these workouts are on the main WOWwebsite at http://gowowteam.com

Beyond Training – Running and Racing Your Best

Join running professionals Coach Stephanie Atwood, Dr. Selina Shah, and Chi Running/Walking Instructor Hazel Wood for an afternoon symposium about running your best and getting the most out of your training. Details for this March 13 Workshop in Walnut Creek are available through THE WOW Website or http://stridebystride.com. Register before March 6 and save 20%.

Make comments, please. I love to hear from you! Go to http://gowowteam.com/comments and write away!

The WOW Team Challenge – Level 1 Bags are ready. Turn in your times and claim your prize! Details on the website at http://gowowteam.com/wow-team-challenge/

We’re a Team! The Shape up SF Walking Challenge is back in 2010 – The WOW Team is signed up and ready for you to join. Just go to the link below and look for our team under the join team menu. We’re listed as Go WOW Team. Anyone, anywhere can join and get prizes for walking, running, exercising of any sort. It’s fun and it helps keep us on our fitness targets. http://www.shapeupsfwalkingchallenge.com/home

Race Discounts

March 27/28 – The Oakland Half Marathon and Twilight 5K = $5 WOW Coupon Code – Whether you register for the Twilight 5K on March 27 or the Half Marathon on March 28, you can save some money by using our WOW Team Discount. It is also a bit cheaper to sign up on Active.com rather through register by mail. The link is http://www.shapeupsfwalkingchallenge.com/home

When asked about the name of the group put Go WOW Team! The $5 discount code is WoW2010. It is case sensitive. The same discount applies to all races. We were given 50 total slots so sign up soon! Please let me know if you have questions.

April 18 – Martinez Brickyard – 4 or 8 Miler in Martinez $17.00 Discount Price for WOW Members

May 16 – Bay to Breakers – 12 K, 7.2 miles. Group Discount for $39.00

July 25 – SF Marathon, Half Marathon, 5K, Progressive Marathon – Discount TBA

Here’s to fitness and fun as a group. Thank you for being a part of The WOW Team!

Coach Stephanie – coachstephanie@gowowteam.com

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“Repeat anything often enough and it will start to become you.” – Tom Hopkins