Tag Archives: stephanie

FAQ’s and Comments

Go WOW Team! Go Kerry

From Piedmont Track 7/21/2010

Melanie A – We probably looked like Monty Python’s Ministry of Silly Walks–but the drills were great–deceptively simple, but very strenuous

Donna R – Awesome, I love the way Stephanie changes it up each time. All the women are fantastic!

What is the time block for each of the Sunday workouts ?

Good question, thanks for checking in. The weekend workouts will depend on the distance or time we are working out that weekend and your pace. That said, I try to start right on time. Because we cater to different abilities and different goals you can always expect to work out at least 60 minutes and, by checking your own training schedule, you should have the details for your individualized goal.

Is it ok to have my daughter?
You are always welcome to bring drop-in guests (who can work out with us) or observers, if they don’t want to participate. There is a fee for participating drop-ins of $7/with RSVP or $10 when you just show up. Either way, WOW welcomes you.

What day of the week is the training/track in the Walnut Creek area and what time is it?
Track is scheduled for Wednesday with boot camp on Tues and Thursday, all at Las Lomas Track. That workout is 6:30 to 7:30PM. We try to get people in and out within the 60 minutes because it’s a week night and always busy for everybody.

Need more details, let me know  gowowteam@gmail.com

Photo: Coach Stephanie celebrating life at The Breast Cancer Hike with her daughters/C. Wills

April 10, 2010
Dear WOW- Just re-surfacing from the 1/2 marathon aches – I’m not sure how all my weird injuries disappeared for that day, but they did. I went from – should I run the 1/2? to will I be able to finish the 1/2? to I want to finish in under 2hrs! I ended up running 9:48 minute miles and I hope to run under 2 hrs next time, but I still can’t believe I finished!!

I would’ve never been able to get back into running (high school cross country was a long time ago…) without this team and Stephanie, everything from the lovely morning carpools to the hot pink WOW chalk at the last mile of a workout. I love this team and can’t wait to get 100% better and start training again with you all. – Rachel

March 10
You meet appropriate challenges – Melanie A

Friendly people and a great coach that kicks your butt and takes care of you! – Elke V

March 9– Hi Stephanie – I do appreciate your dedication to women in the East Bay. Thank you for that. But I feel I can get my work outs in for free running with Fleet Feet and other free groups. Can you please take me off your email list? Thanks again, Jessica

Hi Jessica – Thank you for the nice note. I always wonder why people talk about getting their runs for free. Of course, running and moving is free to all of us, as long we take advantage of it. What a gift!

What my meetup and The WOW Team offer is consistency (several times a week, with regularity), organization, ongoing communication, and a professional, caring, coach at the head who truly cares about bringing each participant to her unique, peak ability. Granted, the group dynamic does not allow for one-on-one but I have an eye out for each person in my group. I try to keep them injury-free, motivated, and directed to achieve realistic (but high) goals.

The final piece is the group dynamic. If you fit into a group, whether it’s free or paid, it’s a great feeling. If you don’t fit in, it’s time to go elsewhere.

If you want to honor being able to move, you have many ways to do it – The WOW Team, my individual coaching, or all the other options that have nothing to do with me or The WOW Team. I wish you well and I truly hope you take advantage of fitness through movement while you have the gift. Who knows when it may be taken away? Best, Coach Stephanie

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

February 26
Hi Stephanie. I’m looking for the directions to Sawyer Camp and can’t find them. Can you give them to me? Hoping I can make it.
Thanks. Brenna

Hi Brenna, Go to http://gowowteam.com/directions/sawyer-camp-trail-san-mateosan-bruno/ and follow the link on the page. It pinpoints where we meet. You’ll like the place. Very cool…Coach Stephanie

Love those WOW Team t-shirts!

February 21, lululemon hosts our Lafayette Reservoir Workout 

Combined WOW group gathering was great seeing members of other groups and meeting new participants. Thank you Lululemon for the morning feast that followed the workout. Rain may have dampened our hair and our clothes but not our spirits! The larger the group the greater the enthusiasm.  – Pat

The venue was great and the food at the end provided by the Lululemon group was wonderful. Can they do this every Sunday? Just kidding. A little less rain would have been helpful but we’ve been really lucky until today. Had a great time.  – Cathy

This was a beautiful location with hills for a fun challenge. Thanks Coach Stephanie for the ribbon! Great food provided by lululemon – especially the scones. Yum! – Jennifer W

Hi Stephanie….Just an FYI…I sent Lululemon a thank you card on behalf of WOW for the brunch yesterday. That was so fun! – Sharmaine

Hi Stephanie -The brunch was great this morning. Thank you so much for organizing that for us! Do you think there’s anyway I can get my hands on that granola recipe? It was sooooo good! Thanks, Sarah

February 14, Heather Farms Park, Walnut Creek “Hi Stephanie, I am really enjoying the WOW events and I AM getting stronger. Walked 2 hrs Sunday (7 miles). Glad to have the cross-training and hydration/nutrition sessions. Hope to see you soon.” Pat

February 13, SF Java Beach Run “I had a great time at your meet-up; I must work on those HILLS – looking forward to other events.” Gina

February 2, Piedmont Track “ Thank you, Stephanie. I never want to go to track workouts, but when I do, I’m so happy I went. The workout was tough and exactly what I needed. ” Heidi

“ Stephanie sure knows her stuff! Great workout tonight! ” Sara

“ I love this group! Running up and down hills was the first part, then we headed out on The Bay Trail toward Emeryville for anything between 60 minutes to 8 miles. These gals are looking fine… ” Coach Stephanie

“ Tough day for me–sluggish . . . but being part of a group dedicated to fitness really does help me keep pushing on! See you all soon! ” . Sara

“ Enjoyed the good information, demo on running up and down hills. The location was perfect for that training. ” . Julie Y

Contact us at go

Follow Coach Stephanie’s Bay Area Women’s Fitness Column on Examiner dot com. Here’s the link

Follow the WOW Team on Facebook. Here’s the link

Follow the WOW Team on twitter. Here’s the link

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


Track Mar 10-11

Debbie T and River K at Kaiser Half Marathon

The WOW Team track workouts this week will continue to push you. For a half marathon there is not much of a taper required so we’re still trying to get the full enchilada out of each of you.

Intermediate Track Workout – 10 min warm-up, 6 X 800 hard with 1:30 RI, 10 min. cool-down, stretch

Novice Track Workout – 10 min warm-up, 6 X 400 hard with rest until intermediate group is also rested, 10 min cool-down, stretch

Maintenance and “Veg-out” long day at work Workout – 10 min warm-up, 1 lap hard, 1 lap easy, 10 minutes easy at end, stretch.

Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com

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

Race Like The Wind

Join 3 Bay Area Running Professionals as they share how you can get the most out of your race. Learn simple tips to be fully prepared for that specific day. The training is almost over. Now you need to focus on THE RACE.

Selina Shah, MD, FACP
Stephanie Atwood, MA, NASM-CPT, RRCA Running Coach
Hazel Wood,Certified Chi Running Instructor< /br>
Experienced, BQ Qualifier, Medal-winning runner from the mile to 50K

March 13
Sports Basement, Walnut Creek

1:00 – 4:30 as we cover topics from:

  • Hydration and eating for top performance
  • Planning and running an efficient and focused race including aid stations, bathroom stops, and pacing
  • Staying relaxed and injury free, while running fast
  • Questions?

    This is a workshop you won’t want to miss!

    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!