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Fueling and Breakfast for Best Race Performance

Whether you are running a 5K or a marathon consider beginning your day with breakfast!

Dollarphotoclub_43808394You need to experiment with various breakfasts and timing on your training runs to know what foods provide you with the most energy and do not negatively affect your gastro system.

Race day for a 5K and hard track morning workouts may not require fueling beforehand, but like any other runs you do need to fuel afterwards, based on the intensity and amount of time you exercised. Within 30-60 minutes of finishing you should have a snack/meal that contains protein and carbohydrates.

Your breakfast needs to include both protein and carbohydrates. Why? The protein is important for your muscles to rebuild and the carbohydrates create the quick energy and satiety to keep you moving.  It is particularly important to fuel for runs over an hour, but it is still important to test your individual metabolism for workouts that last less than an hour. See how you feel with fuel from breakfast and without to get familiar with your what your body needs.

There are a variety of breakfasts that provide energy:  banana and peanut butter, peanut butter and ½ bagel or whole wheat toast, yogurt with oats, dried fruit and nuts, oatmeal with milk and fruit, smoothies with almond milk, nut butter, berries and greens, eggs with greens, and or sweet potatoes.

Check-in with your team mates to see what they eat for breakfast.  What will you try before your run this Sunday?

A Note from Coach Stephanie: Remember that a general rule of thumb is that for each mile you cover, your body uses about 100 calories of energy. This gives you a sense of how much food is appropriate for your level of effort.

 

Stretching and Strengthening

Stretching and Strength

by Coach Lauren Ganes, Marathon Coordinator

Plank_nIn order to continue running you need to stay injury free.  How can you do this?  Stretching, Strengthening and Foam Rolling.

At our work-outs we always do a dynamic warm-up to prepare our bodies for the longer physical activity of running.  And after our run, we do the static stretches to stretch out the contracted muscles.

For some women it is also necessary to add some additional stretching during the week, which might include yoga classes.

Running requires strong hips, glutes and a strong core.  The stronger you are, the less likely that you will become injured.  Squats, clamshells, and bridges strengthen your hips and glutes.  Crunches and planks strengthen your core.

Another component to staying injury free is to foam roll.  Find the area that is tight and roll over it back and forth for about 30 seconds.  This helps to release “knots” or built up scar tissue.

It is often difficult to get into a routine, but once you begin with just a few exercises and make it a habit, you feel stronger and often add a few more exercises to your repertoire.

What stretch or new exercise will you start with?

From Coach Stephanie: Here’s a link to a beginners stretching video.

Triathlon Practice Tips

Tri-Tips

by Lauren Ganes, Marathon Coordinator

Race Day Checklist and Practicing for Your Race

Ready, Set, Go!
Ready, Set, Go!

You have practiced swimming, biking, running BRICKS and the transitions, now what happens on race day?

When you arrive you will see rows and rows of bike racks.  Look around and get familiar with the site, noting the transitions areas where you come out of the water, where you exit to begin your bike ride, and where you exit to begin the run.  And of course look to see where the finish line is.  Now:

  1.  Place your bike on a rack, with your helmet hanging from your bike handle.  (If you wear glasses, place them in a glass case in your helmet).
  2. If you brought a balloon, tie it to the bike rack next to your bike.
  3. Set up your towel, shoes (and maybe sox), shorts and shirt, water bottle, and or dishpan for water to clean your feet, or bucket beneath your bike.  If you use a bucket you can turn it over to sit on it if needed, to put on your shoes. (You use the dishpan or bucket to carry your gear from the car to the bike set-up area)
  4. Now go get your bib and the tags for your helmet and bike. And be prepared to have your body marked with your bib number and maybe your age on your arms and legs.
  5. Leave your valuables, except your car keys, locked in your car.

Here is the packing list:

Pre Race:
o   Gear Bag
o   Sunscreen
o   Lip balm
o   Warm clothes or rain gear
o   Garbage Bag for rain
o   Pre race snack

Swim:
o   Tinted goggles
o   Swim top or suit
o   Swim shorts or suit
o   Towel
o   Timing chip with Velcro strap (provided at race)
o   Optional: wet suit and goggle defogger

Transition 1
o   Towel
o   Race belt or pins for Bib; or shorts with bib already pinned on

Bike:
o   Helmet
o   Shoes/sox
o   Bike
o   Bike tools
o   Frame pump
o   Glasses
o   Bike frame number
o   Water bottle
o   Optional: cycling gloves

Transition 2
o   Water
o   Fuel Food

Run:
o   Hat or visor
o   Optional:  elastic laces

Post Race:
o   Fresh Clothes
o   Personal items: comb, sunscreen
o   Garbage bag for wet clothes
o   Cash

Now you are ready to put the pieces together so that you will know what to expect on race day.

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.

ARE YOU READY TO TRI?

Are You Ready to TRI?

by Lauren Ganes, Marathon Coordinator

Summer brings good weather and a time to get out and exercise.  Why not try something new, choose a new goal?  How about a sprint triathlon?  You get to swim, bike and run!

Ann R Eileen K at Sprint Tri 9-22-2012WOW has a 12 week training plan to help you organize your time so you train for all three sports and happily cross that finish line.

This takes planning and carving out less than 4 hours a week to reach your goal.  Having a goal pushes you to train in the sport that is your weakest, either physically or emotionally.   It is so exciting to cross that finish line and know you have become a stronger more empowered woman.

You do not need buy any special clothing or equipment to participate in a triathlon.  If you don’t own a bike, see if you can borrow one from a friend.  You may need to buy a pair of goggles, but other than that you have the hat, swimsuit, shorts, shirt, and running shoes.

So what are you waiting for? There is no better time to TRI than now!

Marathon Minute April 1, 2014

Marathon Minute April 1, 2014

by Lauren Ganes, Marathon Coordinator

While this past Sunday was the kick-off for See Jane Run training for the 5K or half marathon on June 22; I also overheard many WOW Women discussing upcoming spring and summer races ranging from 5K’s up to full marathons. So now is a good time to check-in with your team mates and see what they are training for.IMG_0148 (640x480) (2)

Last year I was privileged to pace women at the Diva’s Half Marathon in Burlingame.  This year the Diva’s 5k and Half Marathon will be Sunday, June 1.  I loved the energy and camaraderie of women participating in this very flat race.  It was a new and fun experience to wear a boa as I crossed the finish line.

It was easy to park at BART and take a shuttle to the race.  This is a local race which I think all WOW Women would enjoy.  To register go to www.runlikeadiva.com then click on San Francisco Bay Area.

Registration opens today for the Big Sur Half Marathon and 5K on November 16.  The route looks beautiful, and this race fills up quickly so don’t forget to register: www.bigsurhalfmarathon.org.  We would like as many WOW women as possible to join us for this “end-of-the-year” event.

Marathon Minute March 17, 2014

Visualization: Race Strategy

by Lauren Ganes, Marathon Coordinator

Coach Stephanie, Christie, Eileen, Robbi , and Iris after our races. Photo by Laura Lance.
Coach Stephanie, Christie, Eileen, Robbi , and Iris after our races. Photo by Laura Lance.

Many WOW women are participating in races this coming week-end.  From half marathons, to relays, to 5K’s, no matter the distance, each racer needs to spend some time visualizing the race.

You want to think about the starting line, and focus on getting into your own rhythm right away.  If you are running in a 5K you will be running as fast as you can the entire time.

If you are running the half marathon, remember not to go out too fast. You want to have enough energy to finish strong.

Relayers want to run quickly, but make sure you also have energy to finish strong.  For all racers it is important to visualize crossing the finish line, and for the relayers to mentally practice passing the chip to their team mate.

Take time to picture yourself on the course, breathing easily. Remember to keep shoulders relaxed, arms and, of course, legs moving rhythmically while landing gently on your forefoot.

Thinking about your form and visually practicing what to expect on the course makes race day easier.

Bravo to Tricia and Janet who have trained so well for their first half marathon this week-end in beautiful Zion National Park!  Stay strong, and let us hear about it.

Our energetic thoughts will be with Coach Stephanie, Jill, Heidi, and Kathleen as they run the Oakland Half this year. And we will also be cheering for Andrea, Eileen, Edie, Julie Y and Marta as they do the 5K in Oakland.

Enjoy the moment and all the celebrations along the route. You have trained well for this.  Keep your head up as you cross the finish line—the cameras are clicking and you don’t want to be looking at your watch. Remember to wear your WOW t-shirt so we can find you in the crowd.

Don’t forget to visualize yourself crossing that finish line!

TO SUCCESS.  GO WOW WOMEN!

Injuries: Reminder to Stretch and Strengthen

Injuries: Reminder to Stretch and Strengthen

by Lauren Ganes, Marathon Coordinator

images (12)At the RRCA Coaches’ training I was a bit surprised by the answer to a question the instructor asked. He asked if there was anyone in the room who had never been sidelined by an injury? Out of 35 people, only one person had not been.

Recently I met a woman who has run countless marathons and has never been injured. She feels this is because strength training is part of her weekly routine.

Coach Stephanie provides runners with training that slowly adds distance and slowly adds speed to the work-outs to help avoid injuries.

Another way to help avoid injuries is to focus on strengthening your core, as well as your quads, hamstrings and hip flexors. You will notice a difference in your training if you add some of these exercises to your weekly routine. You will notice that Coach Stephanie tries to include some of these before our Wednesday night runs.

Check-in with your Buddies and see what they do each week to stay strong. It’s always fun to try something new.

In the next few weeks I will go into more details about the execution of exercises to help us stay strong to avoid injuries.

Marathon Minute February 11, 2014

Hydration

by Lauren Ganes, Marathon Coordinator

027 (640x510)Rain does not stop WOW Women!  Two weeks ago Ann, Elaine and Andrea ran the Kaiser 5K and Jill and Coach Stephanie ran the Kaiser Half Marathon while about 15 other women ran the Moraga Trail.  This past week-end Julie N. did a trail half marathon in the rain, and there were 28 WOW Women running out at Point Isabel. Congratulations to Jackie Ray on her Mermaid Half Marathon in San Diego! Continue reading Marathon Minute February 11, 2014

Marathon Minute January 7, 2014

Welcome

by Lauren Ganes, Marathon Coordinator

Happy New Year and welcome back veteran members, and welcome new members to Go WOW Team!

New members we are all excited to help you begin your first steps to your goal.  Whether you walk, run/walk or run, you will become stronger with each step you take.  The first few meetings with the WOW Team you will probably find that you are tired, and hopefully exhilarated at going a bit farther or faster than you thought you ever could.

We are all here to help you reach your goal, whether it’s to completely walk around Lake Merritt without stopping, run/walk your first 5K, run your first 5k, or walk, run/walk  or run that 10K or Half Marathon.  All this takes time and patience.  Each time you move with us, you will get a little bit closer to your goal and feel less fatigued.

This week-end many of our teammates, who have been working-out with the WOW team for a year or more, will be participating in the 5K or 10K Run for Hot Chocolate in San Francisco.  Ann R will be running 10 miles in Foster City.  Sunday, January 19, 3 WOW women are starting off the year participating in Half Marathons in Southern California.  Sharon A will be at Disneyland participating in the Tinkerbell Half Marathon, while Karen T and I will be in Carlsbad running a half marathon.

SUCCESS to all women running this week-end and next week-end

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 – Camarederie

CAMARADERIE

1475962_256172254532552_172522268_n by Lauren Ganes, Marathon Coordinator

Remember when you ran your first mile?  Then you graduated to running around Lake Merritt?  How about your first 5K?  Did you go on to run a 10K or a half marathon?  And a few WOW members have run full marathons.  Each of these requires dedication and training to reach your personal goal.

Our warmest congratulations to Julia Halsne and Lizette Byer on completing the CIM Marathon last Sunday.  Both women, with determination, persevered through pain to cross that finish line.  It takes plenty of time and dedication to train for a marathon.  It takes mental fortitude to get you to the finish line.  Bravo to these incredible women!

Our relay teams also gave their very best efforts this week-end, including our fast team coming in 2nd in female running groups!

I think the best part of the week-end was the camaraderie of WOW Women at the dinner, within their relay team, on the buses, waiting for team mates at the exchange and again finding team mates at the end of the race.

Our thanks to Coach Stephanie for creating a group that provides friendship and fitness for all women.

Go WOW Team!

Marathon Minute – Race Anxiety

Race Anxiety

by Lauren Ganes, Marathon Coordinator

unnamedMany WOW Women participated in three different distances while racing in Berkeley on Sunday.

Whether it was a first race, a new distance, or a distance you have covered many times, most likely there was some anxiety before and possibly at the beginning of the race.

The best way to handle the anxiety before the race is to make sure you have everything ready for race morning:  clothes are laid out with bib pinned on, and timing chip placed on shoe.  Follow your normal routines, and if you can’t sleep, don’t worry, just rest.  Visualize your self on the race course and crossing the finish line.  Your adrenaline will carry you through on race day.

Race morning eat the same breakfast you have eaten for your training runs.  When you get to the race make sure you use the port-a-potty.  When the race begins, keep your rhythm and focus on your breathing.  Make sure you don’t go out too fast, and remember you can do this because you have trained for it.

Race anxiety is normal, so it’s important to acknowledge it and have strategies for yourself.  Have a mantra to keep you going.  (Light and lift, I can do this, I’m ready, I’ve trained for this, etc)

WOW Women will be on the go racing again on December 8 at CIM in Sacramento.  So stay strong, find your rhythm, have a mantra, and have fun!

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 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!

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

MARATHON MINUTE

by Lauren Ganes, Marathon Coordinator

We have 2 WOW members, Iris T, and Laura L in taper mode for their half marathons coming up next week-end. Ann R, Michelle, and Aisling F have Nov half marathonss and Chelsea D is running the full NYC Marathon! Coach Stephanie is training strong for her full marathon at CIM. Way to go Ladies!

Did you know that we have 4 teams for the relay at CIM, Sunday, December 4? That same day Coach Kerry will be doing a half marathon in Las Vegas. WOW Ladies are really on the move!

The following week, on December 10 we have Iris T, Robbi C, Michaela, Miriam, Kathy W, Fiona, and anyone else? participating in the Walnut Creek Half Marathon, and Eileen K plus a few others (tell us please) will be participating in the 10K. It is always so much fun to recognize the WOW members in a race with their bright shirts on.

You will have a smile on your face when you cross the finish line if you stay healthy and strong by eating well, cross-training, stretching and strengthening your muscles, listen to your body and get plenty of sleep.

Go WOW Women!

WOW TEAM ROCKS AT SF MARATHON!

Marathon Madness – Go WOW Team Rocks at SF Marathon

by Lauren Ganes, Marathon Coordinator

July 31, 2011

Congratulations to all the WOW Team participants at the San Francisco Marathon!

Heidi Harrison about to finish the half marathon with a personal best for this distance! Go Heidi! Photo by Lauren Ganes

The WOW Team has so much to celebrate:
Aisling Forbes ran her first marathon, and looked strong, poised and graceful as she crossed the finish line!
Kelly Woodard also ran her first marathon.

Jeanetta Mack paced the full marathon!

Maria Kristianti and Julie Yokoyama both completed their first Half Marathon!

Bravo to our fantastic Coach Stephanie, for breaking 2 hours for a second time this year in a half marathon. She came in 2nd in her age group, and also improved her time by 2 minutes!

Chelsea Deming sped by as the first WOW team member to cross the 2nd Half Marathon finish line!

Coach Kerry ran a great race, and she too looked strong as she crossed the finish line!

Heidi Harrison and Iris Torres appropriately had huge smiles on their faces as they crossed the finish line, each with a PR!

Also out there pounding the pavement were Progressive Marathoners Christy Gerren, Pam Skiles, Kathrina Weekes, and Beth Robb. For Pam, Beth, and Kathy, this was a first! Send us reports on your experience please.

First Segment Half Marathoners Merilee Fahlman and Kosheno Moore completed their goals, both working with obstacles that challenged them for this race. Good job!

Bravo to you all!
Thank you, Coach Stephanie, for providing the training and support for women to achieve goals that reach beyond their expectations.

Keep the momentum going by deciding on your next goal at our workout, Sunday, August 7 at the Emeryville Marina.

Go Wow Team!

Marathon Minute Fuel for Longer Runs

How to Fuel for Longer Runs

by Lauren Ganes – WOW Team Marathon Coordinator

A few weeks ago Iris remarked that she felt tired after Sunday’s run. I had reflected upon my Sunday run and recognized that I would have felt better if I had used one more gel. I had used all my water and electrolyte liquid by the end of the run, but I still had another gel with me.

Fueling your body during training work-outs is extremely important. It helps you know just how to fuel your body for race day. The best time to fuel is before you get tired, or begin to slow down.

The idea is to keep your energy level stable through the use of gels or shot blocks and maintain your hydration with water and electrolyte drinks. It is important to drink both water and electrolytes on the long runs and you should stop at each aid station on race day. If you are not going to stop at the aid stations and you are carrying your own liquids, make sure you drink them along the route.

There will be 8 water stations at the Oakland Half Marathon. The electrolyte drink has not been announced. The gel, GU, will be offered, but I don’t know at which mile. Directions on the gels recommend taking them every 45 minutes and I’ve found that to be accurate for myself.

The most important thing to remember is to stay hydrated, and make sure you try out the energy fuel you are going to use before race day. You want to make sure your body can tolerate the electrolyte liquid and the other electrolyte fuels. You don’t want to be sick on race day.

I also recommend that you carry water with you, just in case the race runs out.

Here is to happy hydrated running!

Note: Lauren ran her first half marathon in December, 2005 and her 10th half marathon on February 6, 2011.

Weekly Pep Talk Start January 11, 2010

January 11 – 17, 2010

WOW Relay Team Members at CIM 2009

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.

Note: Training for The Oakland Festival in March – either the half marathon or the Twilight 5K has already started. It’s not too late to  join! Ask us for details and the free training programs for novice or intermediate, runner or walker, half marathon or 5K. You can do this!

Join us for your training whether you have a specific goal or just want to stay fit and have some fun at the same time. Go WOW Team!

Tuesday, 6:00 – 7:00 AM New Time!  Kezar Track, San Francisco, 60 minutes for runners only. This is a hard, fast,running workout, not geared to walkers or walker/runners. Both Wednesday and Thursday track workouts include walkers and runners.
 
Wednesday, 6:30 – 7:30 PM
Piedmont High School Track for all abilities (including fitness for walkers)

Thursday, 6:30 – 7:30 PM Las Lomas Track, Walnut Creek for walker/runners and runners

Saturday, 8:00 AM Meet at Java Beach at the Zoo for 60 minutes. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome.

Sunday, 8:00 AM Meet at the Harbor Bay Ferry Landing in Alameda to walk, run, or walk/run. Minimum 60 minutes for all.

Sunday, 8:00 AM at Heather Farms Park in Walnut Creek to walk, run, or walk/run. Minimum 60 minutes for all.

All participants will do an initial 5 minute walking warm-up. After that the Twilight 5K walkers or runners will do 30 minutes steady plus 30 more minutes at any pace to equal 60 minutes total. Half marathon novice trainees will do 70 minutes, Half marathon intermediate trainees will do 7 miles. The rest of us can keep the pressure low and just do what feels right.

Questions? Contact gowowteam@gmail.com

Please RSVP at

http://meetup.com/gowowteam


Directions – go to the tab at the top of the page and scroll to your chosen location.


Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women’s running and walking group in the Greater Bay Area. The WOW Team – Fit Women of the World meets throughout the Bay Area, several times each week. Drop-ins are encouraged.