“Success is the sum of small efforts — repeated day in and day out.” Robert Collier
The Weekly Pep Talk #192, April 30 – May 6, 2012
by Stephanie Atwood
Go WOW Team! Voted Best Women’s Run Club in the Bay Area, 2012
WOW Woman of the Week: Ellen Gordon, getting her mojo back! ‘Luv it…
Tip from your Coach: Garbage in, garbage out. Start your day with a decent breakfast. Protein, fat, and carbs (appropriate amount of calories) to let your body know it’s time to wake up. Break the fast.
Upcoming Events of Note:
50 in 100 May 1 – August 8(see details below) Help Coach Stephanie recruit 50 new members in the next 100 days. Win Prizes!
Sports Nutrition Seminars (15 Minute Quickies) Saturday, May 5 at 2:45. Free for the whole month of May!
Nike Women’s Half Marathon – Nope, we didn’t get in. On to San Jose Rock’n’Roll (Oct 7) and the Humboldt Half Marathon (Oct 21). Thanks to Lizette for coordinating our attempt at the lottery.
Meet the WOW Team for coffee after our workout at Point Isabel Sunday, May 6, 10:15 AM
Practice on the See Jane Run Half Marathon Course May 20
See Jane Run 5K and Half Marathon June 3 – get registered!
Power Walking Summer Clinic for walkers who want to get faster
o Start SF Wed. June 6 – Here is the link
o Start Piedmont, Sat. June 9 – East Bay Link.
5 Week Intermediate Running Clinic
o Wed Eve in WC starts June 6
o Wed Eve in Piedmont starts June 13)
Weekend, Half Day Hill Clinic at Sawyer Camp June 30 (details coming)
Details for these special events are on meetup or below
Dear WOW Members and Interested Readers,
What a fun weekend we had in Napa! Those of you who participated included Laura, Iris, Julie, Eileen, Vera, Lauren, Ellen, Heidi, and me. I know that all women who participated would agree that it was a lot of fun and the run was gorgeous! Thanks so much to Heidi H who coordinated things. You did a wonderful job Heidi. Let’s plan to make this an annual event! And yes…there was wine involved (but not on our run). Thanks to Lauren G for sharing photos.
We are already into week 8 of training for See Jane Run – the 5K and the half marathon! I hope you 5K trainees are trying to run faster with the shorter time you are putting in. This is always the balancing act for racers.
If you want to do well on race day, when training for a 5K, you need to push the pace! Speed work is essential. Track workouts should be close to 95% of your maximum heart rate. Tempo runs (mid-week and weekend workouts) should be at 80% or above if you want to run fast on race day.
As you may recall, I ask women to do their endurance workouts, for the half marathon, at a rate closer to 65 – 80% while focusing on the endurance (increased time every week) but this is different for a shorter race.
Novice trainees should work on technique and crossing the finish. This is a super goal. Experienced women should try to push themselves. The rush of finishing a short race like a 5K, with a record minute per mile time is worth the work in getting there.
5K Trainees – 45 minutes out (start after 5 minute warm-up) at steady pace (not over 80% maximum heart rate). Turn around and run (no run/walk during this phase) the next 30 minutes at 80% or above. How to measure? You will not be able to talk while you are running. When you finish the thirty minutes I recommend timing your pulse for 10 seconds and multiplying by 6. Is this close to 80% of your max or higher? Remainder of time is cool down, easy pace returning to start.
Half Marathon Trainees are doing 12 miles or 130 minutes, whichever comes first. Novices just put in the time. Experienced trainees try to work on a pace for improvement. Talk to me if you are not sure what I mean.
San Jose Rock’n’Roll Half Marathon Here we Come!
Monday, July 16 is the first week of training for the upcoming San Jose Rock’n’Roll Half Marathon, happening on October 7. There is also major interest in running the Humboldt Half Marathon on October 21. Links to both races are listed below.
What I will do, as coach, is set up a 12 week program for San Jose and, women who want to train for Humboldt will follow along until the SJRNR taper week. Humboldt Ladies will continue to train with long runs for 2 more weeks. I will add those runs into our training program.
f money is not an issue you may want to use SJRNR as a training run for Humboldt. If not, we will hold an alternate run that weekend for our Humboldt Trainees.
Accommodations for Humboldt are a major issue so early booking is important. Currently Lauren G has info so please let me or her know you are interested and we’ll get the details together early for this one.
Just a reminder to be sure and congratulate yourself for getting out there and doing this every week. You know it makes a positive difference in your life and those around you but it won’t happen without your ACTIVE INVOLVEMENT. Keep it up! You are doing great!
And…THANKS to new subscribing Member Pat Chase. Welcome to the Wonderful WOW Community Pat!
Go WOW Team!
P.S. Good luck to Beth W, running in the Divas Half Marathon next weekend. You can do it!
Prior Weeks’ Recap:
Sports Nutrition Phone Calls in May are Free
I will be offering free phone calls about sports nutrition for the entire month of May. These are to get you and other women introduced to the concept of virtual coaching calls. What could be more useful than a regular opportunity to call in and ask whatever question you have? If I don’t have the answer I will get it for you. These calls are part of my ongoing, online coaching that is currently available on Saturdays, starting at 2:45 PST. As interest increases I plan to add more dates and times. Next call: May 5 at 2:45. For call-in information go to http://eepurl.com/hNN0I
Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. There is a separate membership fee for online coaching support. If you want to include this invaluable resource in your membership please go to the link at http://gowowteam.com/faqs/prices-and-programs-2
50 in 100
I want to increase our membership by 50 new (or returning after a year or more absence) members in 100 days and need your help. We all know that word of mouth is the absolute BEST recommendation right? So, if any of you can recruit a new member you will be eligible for a new WOW t-shirt, cap or racing singlet (to be ready in June). Here is what I need:
1. A name
2. An email address
3. A phone number
4. Permission to say that you made a referral
I will contact them by email and/or phone and mention that we want them to join us and that you felt it might be a good fit. That’s all there is to it! Thanks for your help and Go WOW Team!
Walnut Creek or Bust!
I’d love to see our Walnut Creek group grow! What are your thoughts on ways to make this happen?
Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources
Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/
Upcoming random races and opportunities:
May 5, Bay Area Brain Tumor Walk, SF, and Click here to view the team page for Team Geordie
May 5, http://www.ocmarathon.com/ The OC Marathon and Half Marathon
May 5-6, 2012 – Gather your friends, co-workers or families (12 member teams). Decorate 2 vans. Dress your best (costumes optional). Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz. Join California’s Longest Party on 650.508.9700 or email firstname.lastname@example.org.
May 6, 2012 – Divas Half Marathon in San Francisco Bay – http://www.runlikeadiva.com
May 17 – 19 – Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
May 20 – The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
June 3, 2012 See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012 – Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
Aug 26, 2012 – Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 2012 7th Annual Run at Work Day
October 7, 2012 – San Jose Rock’n’Roll Half Marathon http://runrocknroll.competitor.com/san-jose
October 21, 2012 – Humboldt Redwoods Half and Full Marathon http://www.redwoodsmarathon.org
November 11, 2012 Malibu Marathon, Half Marathon and Supathlon – www.malibumarathon.com / www.malibusupathlon.com
November 18, 2012 – The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
Sunday, December 2, 2012 – CIM Marathon Relay Challenge – $120 per team through August 1 – http://www.runcim.org/page/show/219125-relay This is a WOW Team Annual Event. Join a team soon!
Saturday, December 8, 2012 – Walnut Creek Half Marathon and 5K http://www.runwalnutcreek.com
Preferred Providers and Misc. of Interest:
Photo #1 – Heidi H and Ellen G finishing the workout in Napa. Photo by Lauren Ganes
Photo #2 – WOW Women in Napa, pre-workout. Photo by Lauren Ganes
Photo #3 – WOW Women in Napa, post dinner and a little to drink. Photo by a passer-by.
Photo #4 – Heidi H, so good to run with you in Napa. Photo by Lauren Ganes
Photo #5 – Brunch after our workout. Yumm! Photo by Lauren Ganes
Photo #6 – Eileen, Coach Stephanie, Vera, and Laura moving right along. Photo by guess who?
Photo #7 – What a beautiful place to run! Photo by Laura Lance
Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public Facebook Page and I’ll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I’ll check in on both. Go WOW Team!