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!



(i[r].q=i[r].q||[]).push(arguments)},i[r].l=1*new Date();a=s.createElement(o),




ga(‘create’, ‘UA-60099027-1’, ‘auto’);

ga(‘send’, ‘pageview’);