Tag Archives: Marathon Minute

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


Let’s high five our 5K newbie Faith Enemark

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:


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


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


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?
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!
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!
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/
#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!

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!

Outside of Your Comfort Zone

Outside of Your Comfort Zone

by Lauren Ganes, Marathon Coordinator

Napa Girls' Weekend. Sunday morning workout as usual!
Napa Girls’ Weekend. Sunday morning workout as usual!

A few weeks ago I had the exciting experience of walking 2 miles  inside a lava tube!  Walking or moving in dark spaces is difficult for me and in this case I only had my iphone flashlight to help me navigate the uneven walking surface.  I persevered through this very unique experience.

At some point my husband asked if I wanted to turn around, and I replied, “NO”.  He remarked that prior to my triathlons and running races I would have turned around (and that is true).

It’s exciting to try something new and you gain an inner strength from stretching yourself beyond your comfort zone.  Many WOW women will be experiencing their first triathlon this week-end.  We know you have trained for this and you will not only cross the finish line with a smile on your face, but you will know that you have added to your personal inner strength.

Stay strong, keep your rhythm, and enjoy the experience.

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 – 1 Mile

1 Mile

by Lauren Ganes, Marathon Coordinator

IMG_1120 (480x640)It was such a wonderful feeling to join so many WOW women on a run Sunday morning!  This Sunday morning WOW Women covered a variety of distances:  15 miles, 14 miles, 10 miles, 7 miles, 60 minutes, 90 minutes, as well as a variety of intervals of 9:1, 4:1, 2:1 and straight running or walking.  It is such an honor to be part of this supportive group of runners!

1 mile this Sunday represented a huge difference.  For the marathoners (Lizette, Marta and Julia), training for the CIM marathon, 15 miles was a short, but fairly fast run.  For the half marathoners (Lauren, Vera, Jessica, Kelly and Leti), training for the Berkeley Half marathon, 14 miles was a long slow distance run.  Whatever distance we train for, there is always a challenge.  It was just interesting that our challenges this Sunday were different by 1 mile, but exponentially different for the final race.

Our congratulations to Rosalind Makris on running her first 5k this weekend!  Roz has walked full marathons, but this was her first running race.  Way to go, Roz!

Sending best wishes to Jackie Ray who will be running the Big Sur Half Marathon this weekend. Good luck Jackie!

For the Berkeley Race be prepared:  bring some water and/or electrolyte liquid. the first aid station is at 2 ½ miles, the second is at 5 miles, the next is at 8, then 10 and 12.  One station will have GU.

For CIM:  there are 17 aid stations, the electrolyte is Powerade, and they will also have GU.

WOW Women continue to stay strong!

Marathon Minute March 5, 2013

March 5, 2013 by Lauren Ganes, Marathon Coordinator

From Left, Robbi, C, Julie Y, Coach Stephanie, and Lauren G in the Redding 10 Mile Race on Sat. March 2, 2013
From Left, Robbi C, Julie Y, Coach Stephanie, and Lauren G in Redding at the 10 Mile Race on Sat. Mar 2, 2013

I loved seeing the sea of pink shirts and friendly smiles on Sunday morning before the large contingency of WOW Women began their Oakland Half Marathon Practice run.

Eileen, Lesley and I were disappointed that we did not work at an Aid Station along the Half Marathon route where we could see our team mates.  However, we were gratified  to work an Aid station at mile 12 for runners continuing on for 20 miles. (And the first runners we saw were Beth W and her friend Kathy who were practicing for the relay!)

The runners were so grateful for the Aid station that provided them with Gatorade, water and GU.   The majority of runners wanted Gatorade. They happily filled their own bottles with our Gatorade or water. Another runner used our cups of water and dumped in a packet of “EmergenC Calcium, Vitamin D”.  This was also a point where the runners were ready for GU.   Each runner was grateful for the Aid station because they needed to fuel their body.

Our 14 miler this coming Sunday is a good time to finalize your fueling.  Plan ahead.

  • Will you fuel by time or by mileage?
  • When do you usually lose momentum?
  • How much Gatorade (or other electrolyte liquid) or Gu (gel) or shot bloks do you need to keep your energy up?
  • You want to feel strong for the entire run.

Some runners take their GU within 15 minutes of the start, and continue to take it every 45-50 minutes.  Make sure you drink water with GU so you don’t get a huge sugar spike or upset stomach.  If you are using Shot Bloks, or sport beans, you take those more frequently than GU.  You can also use a combination of Shot Bloks and gels. Think it out ahead of time and bring what you need plus a little more (just in case).

Take advantage of this final long run on Sunday to reap the benefits of good fueling to insure a successful race day.

Marathon Minute – Hydration, One More Time

by Lauren Ganes, Marathon Coordinator, February 19, 2013

IMG_6047 (398x640)
Pat C, Lizette B, and Lauren G at the CIM Relay 2012

Amazing!  WOW Half Marathoners  completed 130 minutes of running on Sunday at beautiful Inspiration Point.  And this Sunday they will increase their time and or mileage to 140 minutes or 13 miles (whichever comes first). This is an incredible accomplishment!  Thank you, Coach Stephanie for creating a great training program.  It is so wonderful to know that on Sunday mornings you will have friends to run this long and increasing distance with.

As you add these longer distances it is important to stay hydrated.  Hydration begins now, during the week, by making sure you are drinking plenty of fluids.  Since it is currently cold, in addition to water, you might want to include tea or soup to stay warm.

Lemon-Lime Gatorade will be at the 8 Aid stations along the Oakland Marathon course, make sure you try it before race day.  If it doesn’t agree with you, make sure to try another electrolyte liquid like Nuun or Gu Brew.  You want an electrolyte liquid with sodium, potassium and calcium. Try to have 16 ounces of electrolytes with you this Sunday.  I always use my 1 minute of walking as a time to hydrate.  The electrolytes help maintain the hydration of your leg muscles.  You don’t want a side stitch or muscle cramp to interfere with your run.

A WOW member, Kara Waltz, who is a chiropractor and soccer player told me that she drinks a large glass of water and another glass of electrolyte liquid on Saturday night before training, races, or games.

After your long run it is equally important to eat some protein within the first 30-60 minutes.  Additionally, drinking an electrolyte liquid all afternoon will aid in a faster recovery.

Hydrating early and often is a key to a successful half marathon.

Go, WOW Women!

Marathon Minute – Training picks up

The girls take a walking break in Sunday’s training at Heather Farms

by Lauren Ganes, Marathon Coordinator

Sunday was a beautiful day out at Heather Farms where the WOW women training for the Oakland Half Marathon ran for 2 hours!  It is so exciting to continue to add the extra distance for your very first time.  It’s a great achievement for all.

These training runs are important to not only learn that you run this distance, but also to understand what foods, electrolytes, and clothing work for you.

While it was cold at the beginning of the morning, it warmed up as we ran.  Either beginning the run with a little less clothing than is comfortable at the time, or wearing a layer that you can easily wrap around your waist is helpful in this kind of weather.

Most women now have fuel belts or are carrying a hand-held bottle.  Make sure that your electrolyte liquid and gels agree with your stomach.  The Oakland Half Marathon will be providing water and lemon-lime Gatorade at 8 stations along the course.  They will also have Gu gel, some salty snacks and fruit along the way.

Don’t forget to eat a breakfast with protein and carbohydrates to support your long run.  Bagels and peanut butter, oatmeal with milk, protein shakes, waffles, and bananas are common breakfasts of runners.

Remember to rehydrate after your run.  It’s important to drink water, and/or more electrolyte liquid, and my personal favorite, chocolate milk.

Keep up this great training and you will definitely cross the finish line with a smile on your face!

Go WOW Women!

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!

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


Novice or Maintenance

2 X 1 mile with 1 lap hard, 1 lap easy, 1 lap hard, 1 lap easy – walk or jog but be consistent for the entire lap, Rest 2 minutes between sets.

1 X 800m with 1 lap hard, 1 lap easy. Proceed to cool down.

Cool down walk or jog 1 full mile, 4 laps. Go for the endurance!


Not sure of your pace? Talk to Coach Stephanie. She has an answer for you.

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

Marathon Minute 10-8

by Lauren Ganes, Marathon Coordinator

Coach Stephanie and Lauren at the Walnut Creek Half Marathon, BFF

WOW Women showed their power at the San Jose Rock and Roll Half Marathon this week-end. Bravo to Lizette and Coach Stephanie for breaking 2 hours, Lizette at 1:57 and Coach Stephanie at 1:59, and 4th in her age group. You two were flying! And bravo to Leti who was also flying along the course with under 10 minute miles.

Congratulations Ann, on a well-run race without cramping. And of course, our hats off to Elaine on finishing her very first half marathon.

New WOW member Pat Venerable was in San Jose walking the half this past weekend. We look forward to getting to know you better Pat. Keep walking fast!

Although it was not in a race, Eileen ran continuously for 13.1 miles for the first time this week-end. Humboldt participants are now in various stages of staying strong, or in taper mode with the half marathon coming up on October 21.

This is an important time for the Humboldt half marathoners to: fuel well, (focusing on protein, complex carbohydrates, less refined sugar) hydrate well, and rest.

Training continues for the WOW women training to walk the Oakland Marathon in March.

Again, congratulations to Coach Stephanie, Lizette, Leti, Ann, Pat and Elaine on their successes at the San Jose Rock and Roll Half Marathon.

All WOW women thank Coach Stephanie, for guiding us and inspiring us to reach our individual potentials.

WOW Women, Fit Women of the World, Go for it!

Marathon Minute 10-1-2012

Elaine P on her last long run before the half marathon in San Jose. Photo by Lauren G

Dedicated to Elaine Porter, our WOW teammate who has trained so well and will be running her very first half marathon on October 7 in San Jose!  Go Elaine, Go!

by Lauren Ganes

It’s fall, it’s October, and that means that the WOW women are just finishing up their training for two different half marathons, San Jose Rock and Roll, October 7 and Humboldt Redwoods Avenue of the Giants, October 21.

In addition to Elaine; Ann, Leti, Lizette and Coach Stephanie will also be running in San Jose this Sunday.  We wish you all strength and consistency as you speed along the race course.  Now is the time to reap the benefits of all your training.

At a time when you become distracted or fatigued during a marathon, it often helps to have a mantra.  Our San Jose racers have trained well and can remind themselves that they have trained for this race and they will finish strong. 

A few other mantras to consider:  “lighter, softer, faster”, “one step at a time”, “think strong, be strong, finish strong”.

I encourage you to think of a mantra, or an inspiration to help you move along your marathon or half marathon course.

San Jose half marathoners, all of the WOW team will be with you in spirit on Sunday.  GO FOR IT!

As Sally Edwards said at numerous Danskin Triathlons, “The woman who starts the race is not the same woman who finishes the race.”

Race Day Check List

Race Day Check List

by Coach Lauren Ganes, WOW Team Marathon Coordinator

WOW Ladies ready to rock the course at See Jane Run

The following is a check off list for race day. Set everything out the night before.

Make sure your Garmin is charged and your gymboss has batteries

Get out your:

  • shoes and socks
  • shorts/pants
  • shirt with bib pinned on
  • hat
  • sunscreen
  • lipbalm
  • fuel: gels/electrolyte
  • jacket (for before and after race)
  • watch
  • flip flops for after race (optional)
  • bandana (optional)
  • bag to hold jacket and other items you won’t be using in the race
  • Directions to race
  • Set an alarm, giving yourself extra time on race morning

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!

Mini Marathon Minute


on an outstanding performance at the Divas Half Marathon May 6! Her dedication and perseverance led to a successful race!

Robbi, Pat, Coach, Laura, Lauren, and Ellen at Point Isabel. Go WOW Team!

from Lauren Ganes, Marathon Coordinator

The See Jane Run Half Marathon is just a month away, and WOW women were strong, out in the heat at Pt. Isabel. Christie and Eileen ran their longest distances ever! Laura, Robbi, Ellen, Vera, Iris, Yesenia, Pat, and Jeanetta joined in as well.

Training is so important, because we learn from experience; and a few members learned that they need to carry enough water, or know where water is located along the course. We certainly need to drink more water/electrolytes in the hot weather.

Please remember after long distance runs to refuel within 30 minutes by eating or drinking some food with protein to help rebuild the small tears in your muscles.

Fuel, Run and Hydrate, Refuel

Go WOW Women!

Marathon Minute

Lauren G, glad to have the hills out of the way. On to the food!

April 22, 2012

It’s been so much fun to pound the pavement with the WOW women preparing for the See Jane Run Half Marathon, or 5K the last two Sundays! It’s just 6 weeks away until race day! WOW women braved heat to complete their training runs this week-end, and Coach Stephanie was there to remind us all to stay hydrated.

Bravo to Beth W who ran 14 miles on Saturday in preparation for the Diva Half Marathon on May 6!

Our wonderful Coach Stephanie knows just how to keep us together whether we are training for a half marathon or a 5K. While we run very fast with our track work-outs, even our fastest 400 meter will not be an indication of how fast we will run on race day. With each increment of distance our speed slows down. In other words, you run a 5k quite fast, but each race from the 10K, half marathon and marathon has increasingly slower minutes per mile goals because we slow down to achieve the distance. We are so lucky to have Coach Stephanie help us figure out just what speed is right for us for each race.

By including a tempo run, a track work out and a long run each week you will be ready for your race on June 3.