Here's what WOW is up to starting in 2010.

The week of January 4 - 10, 2010

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 starts the week of January 4, 2010. Ask for the free training program for either.

Photo Source: CIM Race, 2010 J. Lowe

Tuesday, 6:30 – 7:30AM 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 – 7:30PM 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 Sawyer Camp in San Mateo 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 Lake Merritt in Oakland to walk, run, or walk/run. Minimum 60 minutes for all, half marathon trainees will do 6 miles.

Please RSVP at http://meetup.com/gowowteam
Directions, go to http://runwalklocations.blogspot.com/

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.

Questions? Contact Coach Stephanie at gowowteam@gmail.com

First Potluck and WOW Team Social Get-together of 2010! January 22 and You are Invited!

You don't want to miss this opportunity to meet members from all locations while eating and drinking with some amazing folks! WOW member Mayra M will be hosting this fun event at her home in San Leandro. We limit total guests to 50 so sign up early, bring a friend, and join us! Males and females are welcome.
Details

• Bring a dish for 4 people and a beverage to share
• 6:30 to 7:00 is happy hour. From 7:00 we'll start eating
• Directions given when you RSVP

Thanks! Hope to see you! Gowowteam@gmail.com

RSVP at http://meetup.com/gowowteam

I just wanted to take a quick minute to thank you for a great track workout this morning.

While I can't say I "enjoyed" myself during the workout, I did get a great workout in and was very happy with my running this morning. Thanks for providing these workouts for us, it makes a huge difference!! - Sarah T

May I still sign up to train for The Oakland Half Marathon?

Yes! -  I have a lot of information I can send you. Unfortunately, we are not doing another orientation but you can still sign up. We have some spaces left and training doesn't begin until January 6. Email me directly at gowowteam@gmail.com and I will send you the details. This will also include a survey so that we can talk over the phone about your goals and the reality of making them happen! Happy Holidays. I look forward to hearing from you soon and starting the training together. Best, Coach Stephanie

A few questions

What is the time block for each of the Sunday workouts ? - Good questions, 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. Our first 6 weeks will include a talk before the workout - approximately 30 minutes. So, our 6 miles workout plus talk will start at 8:00 and most of us will be finished by 10:00. As the workouts get longer, the amount of time increases. After our 6 weeks, however, we will cut out the talks due to the length of time "pounding the pavement". 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.

What day of the week is the training/track in the Walnut Creek area and what time is it? - Track is scheduled for Thursday but I have to get confirmation from Rob on the location. 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

California International Marathon Comments from "The Girls"

From Salina L - It went just fine! I finished with a time of 4:13:46 or something right in there. Like I said I didn't have any real expectations since I stopped doing the track workouts after I started having pain in my right left/knee. I ran the whole time with the 4:15 pace group and then ran hard the last mile and a half. My legs didn't feel so good starting at 18 miles but I just kept going because I know myself well enough that if I stopped to stretch or slowed down I would just start walking. How were the relay teams? Thanks for checking in! Just my knees are feeling sore today otherwise I feel great!

Photos by Kim and John Lowe. Top Sarah T and Marny N show off the WOW Team Vests. Bottom photo Kim and Marny after the race. COLD!!

From Heidi  H- Thank you Stephanie, for all your coordination and support and passion for making the WOW team work and grow. I had so much fun today and love being part of this team. And I broke a pace record today and was doing about 12:36/ miles (the fastest I've ever done in training or races was at American River Parkway and Big Sur Halfs which were at 13:15). Hope you're warm and cozy and resting well after a big weekend. See you next Saturday night.

From Kim L - Hi Everyone, It was great for me to be involved with the CIM and the WOW team. I have never been in a running group before and it was alot of fun for me to do the relay. Even though our team was sick and injured.....I felt we did pretty well. I also want to congratulate everyone else too. Some of you had your challenges, but you all finished. Here are some pictures - I wish I had more pictures, but didn't take my camera with me during the run. Enjoy!!

From Christy G - Hi - I wanted to thank everyone.... Stephanie and all the ladies were so kind...there were people walking their dog that were faster than me. All I could hear was Heidi and the group cheering me on with "you are moving at a great pace and you are rocking this" Thanks again.
 
From Marny G - Kim - thanks for sharing the picts. I think they really capture the fun we had this weekend at CIM. Congrats to everyone on your races!! The Wow teams did pretty well! My race went well. Despite the cold and chaos at the transition points, my legs held up on the hills and I think I averaged a little under 10 min miles. Thanks to Stephanie for providing encouragement and organization of the weekend!!

CIM Photos December 6, 2009 - The night before...

Join WOW and Train for The Oakland Half Marathon or Twilight 5K

Runner, Walker, Novice or Experienced, The WOW Team invites all adult women to train with us for a specific event or as an ongoing thing. The WOW Team offers walking and running workouts every weekend, throughout the year!

Learn about The WOW Team - Fit Women of the World by  joining us at a free orientation meeting to review plans for 2010 including the Oakland Half Marathon, Twilight 5K on March 27/28.

Follow this link to join our group and RSVP for December 9 in Oakland or this link for December 13 in Walnut Creek. We  hope to meet you and work out with you soon!

Questions? go to gowowteam@gmail.com

The WOW Team was founded by Coach Stephanie Atwood, certified long distance running coach with Road Runners Club of America and personal trainer with National Academy of Sports Medicine.

The Weekly Pep Talk November 30 - Dec. 6, 2009 Go CIM!

This week is dedicated to our CIM Participants, especially Salina G, Kerry S, and Lauren G, running the full marathon. Go for it ladies. You have trained hard and long.

"All winners are decisive." - Brian Tracy

Dear WOW Members and Interested Readers,

The season is almost over. WOW! It has been a great year but I will admit to being ready for a break. Solo runs or walks along the beach near my home sounds just about perfect for the upcoming holidays. No 6:30 AM track workouts, no commutes to the East Bay, sleeping in on the weekend…partying on Saturday night…it all sounds good. Come January however, I will be missing you all like crazy!

CIM Marathon December 6, 2009
It’s almost here! Our three marathoners have trained really hard and now they get to reap the benefits of their labor. I can’t begin to tell you how dedicated these women have been. With all the other things going on in life, they have managed their workouts with enthusiasm and dedication. Lauren, Kerry, and Salina, you deserve the best. Here’s to your success! You are already winners in my book…

CIM Relay December 6, 2009
The commitment from those of you training for the WOW Team Relay has been laudable. I have witnessed women who had not run a race before this year, step up to the challenge of running this relay with much more experienced team mates. While the details of life sometimes get in the way I want to commend Marly L, Sonia B, Christy G, Marny N, Sarah T, Filomena B, Yolande S, Heidi H, Ellen G, Gini H, and Kim L for your effort and hard training. The relay should be fun and The WOW Team will be well represented! You make me proud!

Half Marathon and Twilight 5K Training Program for The Oakland Half Marathon
Please join The WOW Team for a 12 Week Half Marathon and 5K Training Program starting January 6, 2010.

Buddies Needed for Oakland Half Marathon Training
If you are interested in volunteering, I will need walking and running buddies and one or two “assistant administrators”. Please indicate how much of the time you would be available on Saturdays, Sundays and Wednesdays starting the week of January 4 – March 28 and which area you are interested in helping out with. Numbers of helpers will be determined by how many total women sign up. Current WOW Members will have preference. Discount or free training will be one of the perks.Thanks!

2010 WOW Team Orientation on December 9 in Oakland
On Wednesday night at 7:00, Alive Chiropractic (4157 Piedmont Avenue) will host the 2010 WOW orientation to training for the Oakland Half Marathon and Twilight 5K. Additionally, we will be answering questions about the 2010 season and WOW goals for the year. Details and directions are available on http://meetup.com/gowowteam. Please try to come to this to share your experience with The WOW Team or to learn more about us. WOW Rocks! RSVP online or thru gowowteam@gmail.com

2010 WOW Team Orientation on December 13 in Walnut Creek
Exciting news! The WOW Team will be offering a training program for the Half Marathon in the Outer East Bay. Jessica and Robert Medsger will head up the 12 week program for novice (run/walk) or intermediate runners that starts the week of January 4. Join us at Sports Basement Walnut Creek at 3:00 on Sunday December 13 for the orientation meeting and discount shopping. Coach Stephanie, Jessica, and Robert will be present to explain the program and answer questions. Details at http://meetup.com/gowowteam and also on http://meetup.com/outer-east-bay-wow-team . Join us! RSVP online, please or contact us at gowowteam@gmail.com

Year End Party on December 12 in Berkeley
Kathleen G has graciously offered her home for our year-end WOW celebration. All WOW participants, their friends and family are invited. This will be potluck format, as usual. Limited to 50 guests total, please RSVP soon. 7:00 PM, directions upon your RSVP. Go to http://meetup.com/gowowteam or E-mail us at gowowteam@gmail.com

January 22, 2010 – WOW Monthly Potluck
Mark your calendar for Friday, January 22, 6:30 PM for our first WOW potluck of 2010. Mayra M has offered her home in Hayward and all WOW Members and those interested in joining may come to share food and the casual get-together of friends in fitness who also like food!

RRCA E-Newsletter Nomination For The Weekly Pep Talk
The WOW Newsletter, The Weekly Pep Talk, has been going out to members and interested readers since 2007. If you feel that it would be worth recognition in the Road Runners Club Annual Awards, I would appreciate your nominating it and seeing what happens. The more “good press” our group receives, the more we can perpetuate the goal of fitness through running and walking for all women, everywhere. Follow the link below to get the full details. Deadline is December 31. Follow this link or go to
http://spreadsheets.google.com/viewform?hl=en&formkey=ckJVeVZETmMtWUd2LVd5N3BGUWdLaHc6MA

Informal Sunday Workouts At Lake Merritt At 9:00 For The Month Of December
No one has stepped up to lead the informal Sunday workouts at Lake Merritt but this does not keep any of you from showing up and doing a loop or two. If you would like to be the unofficial organizer for one weekend or more, let me know and I will list you on meetup. Thanks.

Give A WOW Membership As A Gift
For you or a friend, why not buy a membership to WOW? With so many ways to participate, this could be a great gift or stocking stuffer (coupon booklet?). Contact Stephanie@AskAbouttRunning.com for details and a special “gift” card.

Renew Now, Save $29
On January 1, all memberships will incur a one time $29 administrative fee to join WOW. If you are already on the monthly billing system this does not affect you. If you are a 6 month or 12 month member, this will be a part of all new memberships. Please renew early to save this additional fee. You can stipulate that your membership does not START until 2010 so that you aren’t paying money for December.

Additionally, anyone who has a December membership crossover payment can extend their membership for an extra month or receive a free WOW T-shirt (arriving January 2010) with our new logo. Just let me know which way you want to go.

To Fitness, Friends and Success at CIM!
Coach Stephanie

Details for our workouts this week can be found at http://gowowteam.com/. Thank you to all of you who RSVP at http://meeetup.com/gowowteam - the meetup site that includes all Bay Area Workouts – East Bay, South Bay, North Bay, and SF groups.

MISCELLANEOUS:

Lollipop Run on December 5
If you are not running at CIM on December 6, or if you want to do two races in two days, this is a great cause and fits right in with The WOW Team. Girls on the Run is a nation-wide program and continues to grow. Several of our team mates have volunteered in the past.

The "Girls on the Run Bay Area" Lollipop Run is on December 5 at Golden Gate Park.
The details are as follows:
Who: Enthusiastic men and women who support the mission
of Girls on the Run and are supportive, fun, patient and
can run, jog, or power-walk a 5k or 1 mile distance.
Dates: Race day - Saturday, December 5, 2009.
Pre-race day - one practice session at your buddy girl's program site.
Times: Running Buddies arrive at 8:30am.
Races start at 10:00am.
Program: 10:45 - 11:30am
Location: Golden Gate Park, Music Concourse Bandshell

Cost: A $35 Running Buddy registration fee is your donation
to The Girls on the Run of the Bay area.
Availability: Spots fill up quickly and they are first come, first served.
For more information and to register:
http://www.gotrbayarea.org/volunteer/buddy.asp

EVENTS:
March 27, 2010 - Big Sur Mud Run  http://www.bigsurmudrun.org/site8.aspx

May 1, 2010 - American River Parkway Half Marathon Walk and Run Courses http://www.parkwayhalf.com/


Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A.
WOW Team Founder - Fit Women of the World
Road Runners Club of America Certified Long Distance Running Coach
National Assoc of Sports Medicine CPT
Subscribe to Coach Stephanie's Bay Area Women's Fitness Column
at Examiner.com
http://gowowteam.com/
http://meetup.com/gowowteam


Are you taking The WOW Team Challenge?

With long distance running, sports nutrition, and personal
training certification, Master's Competitor Stephanie Atwood is the ideal trainer
and coach.

Stephanie also speaks about being "Fit for Life",
a story of tragedy and triumph that ranges from death and cancer to running races and climbing throughout the world, to growing up as a DeBolt - the family that inspired the Academy Awardwinning movie "Who Are The DeBolts and How Did They Get 19 Children?".

The WOW Team is an official club with Road Runners Clubs of America

Hello - I am interested in the WOW team

but I would like to know more about the training.  Where do you train?  When do you train?  I couldn't find information on the website, it was a confusing site. Thank you, Deb

Dear Deb - Thank you for your inquiry into The WOW Team. The WOW Team mission is to encourage women to pursue lifelong fitness through running or walking. While we train for events and work on improving our speed and endurance, the goal includes fun, fitness and friendship for females. We workout every weekend at several different locations.

These are the areas where we work out

• The inner East Bay - Berkeley, Emeryville, Oakland, Alameda
• The outer East Bay - Walnut Creek and surroundings. This area is NEW!
• San Francisco/San Mateo

Once you join our group you can participate in any of the workouts. That said, the focus is a bit different at each location.

The inner East Bay represents a large spectrum from walkers to serious runners. The outer East Bay is new and uses running or run/walking to train for The Oakland Half Marathon and 5K. The SF WOW Team is comprised of runners who are trying to improve their running. They work on speed and technique.

All WOW groups are All Women. As coach and founder I am always looking for women who want to join us, as leaders, to start thier own branch of WOW. My goal is to have WOW Teams throughout the world. Please join us at one of our current groups or talk to me about starting your own group. Good luck! Coach Stephanie gowowteam@gmail.com. for a calendar of all workouts go to http://meetup.com/gowowteam . You will see all locations and all workouts righ there. Join us soon!

Stephanie Atwood, M.A.

• Road Runners Club of America Certified Long Distance Running Coach
• National Assoc of Sports Medicine CPT
• Subscribe to Coach Stephanie's Bay Area Women's Fitness Column at Examiner.com
• http://meetup.com/gowowteam
  

Are you taking The WOW Team Challenge?

With long distance running, sports nutrition,and personal training certification, Master's Competitor Stephanie Atwood is the ideal trainer and coach. Stephanie also speaks about being "Fit for Life", a journey of ups and downs including her attempt to climb Mt. Everest, her family experience with cancer, the deaths of 2 children, and growing up as a DeBolt - the family that inspired the Academy Award winning movie "Who Are The DeBolts and How Did They Get 19 Children?".

The WOW Team is an official club with Road Runners Clubs of America

I was wondering if we need to pay the 6 dollar fee each time we meetup?

Thank you for your interest in The WOW Team. We actually offer several ways to be involved. The $6 is a drop-in fee, if you don't know how much you'll attend or just don't want to commit more time or money right now.

The WOW Team is an ongoing club that offers an annual fee, 6 month fee, monthly recurring fee, or a coupon booklet for 5 drop-ins.

When you join us for 6 months or a year you have access to every workout throughout The Bay Area, including our training programs for the Oakland Half Marathon and 5K, various 10K's, the SF Half Marathon, etc. You are also eligible for race discounts for many races including those above plus the Bay to Breakers, etc.

If you aren't sure about how to go, come to a workout as a drop-in, try us out and then decide. We'll even give you back your $6 if you don't feel it was worth it! More questions? Contact gowowteam@gmail.com

What is The WOW Team Doing From November 30 - December 13, 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.

Tuesday, 6:30 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet. Wednesday, 6:30 PM Piedmont High School Track for all abilities
Saturday, The WOW Team Marathoners and Relay Teams are headed to Sacramento for The California International Marathon and 4 person relay tomorrow!
Sunday, 9:00 AM Meet at Lake Merritt for an informal workout with any WOW members who show up. Meet in front of Fairyland, as usual for 1 or 2 loops of the Lake. Any volunteer leader willing to step up to "lead"? These workouts are FREE.

CIM Marathoners are tapering this week
CIM Relay Participants are tapering this week
All the rest of us can just get out there and move! (please try for 60 minutes minimum, any pace)

Directions, go to http://runwalklocations.blogspot.com/

Wednesday, December 9 - WOW Kickoff Meeting for Oakland Half Marathon and 5K Training plus details on the 2010 Season. In Oakland, 7:00 PM.

Saturday, December 12 - Don't forget! The annual WOW celebration party is on Saturday December 12 at 7:00 in Berkeley. Please RSVP. Bring family or friends. This will be out final "get-together" of 2009.

Sunday, December 13 - WOW Kickoff Meeting for Oakland Half Marathon and 5K Training plus details on the 2010 Season. In Walnut Creek, 3:00 PM

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.

Questions? Contact Coach Stephanie@AskAboutRunning.com
 http://www.examiner.com/x-21216-Bay-Area-Womens-Fitness-Examiner

Facebook

WOW Run, Walk Run/Walk Workouts for the Week of November 23 - 29, 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.

WOW Logo by E A Gordon Designs

Tuesday, 6:30 AM Kezar Track, San Francisco, 60 minutes for runners only, not for walkers, yet.

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Saturday, 8:00 AM Meet at Java Beach at La Playa for a Great Hiway run in SF for 60 minutes to 10 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome. Coffee afterward at Java Beach Cafe.

Sunday, 8:00 AM Meet at Inspiration Point, Berkeley for 60 minutes to 10 miles, walk, run, or walk/run

CIM Marathoners are tapering with 8 - 10 miles this week

CIM Relay Participants will do 85 - 90 minutes, steady

All the rest of us can just get out there and move! (please try for 60 minutes minimum). We encourage newcomers and drop-ins.

Please RSVP at http://meetup.com/gowowteam

Directions, go to http://runwalklocations.blogspot.com/

Questions? Contact Stephanie@AskAboutrunning.com

Follow The WOW Team - Fit Women of the World on Facebook

Subscribe to Bay Area Women's Fitness at Examiner.com

WOW Workouts For The Week Of November 16 - 22, 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.

Tuesday, 6:30 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet.
Wednesday, 6:30 PM Piedmont High School Track for all abilities
Saturday, 8:00 AM Meet at Java Beach at the Zoo (Sloat Blvd) in SF for 60 minutes to 13 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome. Coffee afterward at Java Beach Cafe.
Sunday, 8:00 AM Meet at Point Isabel for 60 minutes to 13 miles, walk, run, or walk/run

• CIM Marathoners are tapering at 13 miles this week
• CIM Relay Participants will do 85 - 90 minutes, steady
• All the rest of us can just get out there and move! (please try for 60 minutes minimum)

Please RSVP at http://meetup.com/gowowteam

Directions, go to http://runwalklocations.blogspot.com/
Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, The 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.

Questions? Contact Coach Stephanie@AskAboutRunning.com

Heidi Reports on The Big Sur Half Marathon...

Well Stephanie, I did it! Only 16 seconds slower than my PR at American River Parkway on a harder course--with a broken toe and a twisted ankle (on Saturday, ow!). It was one of the most gorgeous days ever--sun, in the 50's, and spectacular ocean. I'm sore and home and ready to rest....See you next weekend. Thank you for all your support and mentoring. When my boyfriend sends me the finish line pictures, I'll send one your way - Heidi

Hi Stephanie! My son and I ran the SF Food Bank Run for the Hungry 5K this morning in GG Park

... it was a gorgeous morning! He's 9 and it was his first race - we finished in 42:40 :)
Here is a pic of us, finishing strong! (my daughter was a bandit and joined us for the last few yards!)

Jennifer

Photo credit/Dad?

Sarah T Reports On Her PR At The Run To The River Half Marathon

Hi Stephanie!
...I just wanted to write to full you in on how my race went....I started the race and set out to go slow, which is what I felt like I was doing. However, I quickly realized that the course was not marked! 9 minutes went by, then 10, then 11 with no Mile 1 marker! At first I thought I was running REALLY slow, but then realized that there were no markers so I felt better and just tried to monitor as best I could my speed. When I got to the first aid station, I saw that they had posted how many miles it was until the finish. I think I came into the first station at around 27 minutes, and it was three miles in, so I was just about on track. I was feeling pretty good. However, around mile five I began to realize that I really should have eaten better on Friday, because my tank seemed to be running low. So, I kept myself in check, and had some gu, and slowed myself down because I felt like I was speeding up. Between miles 5 and 8 I was getting a little worried, but still felt like I could hang in.

I was approaching an aid station and fully expected it to say "6 miles to finish", but when I got there it said "5 miles to finish". I was overjoyed!! It was one of those mental moments in running that works to your advantage! I checked my watch and it said 1:02 or 1:03. The sign also indicated that it was 2.5 miles to the next station. Since I felt like I was still running a little low, I told myself that I could afford to slow down for the next 2.5 miles and then speed up in the last 2.5. I focused in on finishing at 1:55 which seemed really do-able.

So, I kept myself in check and kept running for the next aid station. I swear it was further than 2.5 miles away, because I reached it at 1:33. So, I thought, ok, you're still ok, you can still make your goal.

At 1:33 I still had 2.5 miles to go. I was running along, and we switched onto another part of the path. I realized that there were markers painted on the ground (markers put there by the parks and rec department, not the race). All of the sudden, I see a marker that says "1.5". I thought, no way, I haven't already run a mile! I almost didn't want to believe it! But, I decided to kick it up just a bit.

My watch at this point was saying something like 1:40. A little further on, a man was running towards me (he wasn't in the race, the path was open to bikers and pleasure runners), and he looks at me and says, "looking goo, only 600 left!" I thought, NO WAY that can't be true, it HAS to be further than that!. However, I was quite excited.

I begin then to really turn it up, and I little further on, I see a man standing on the side of the path with his kids, waiting to cheer his wife on. He says to me, "almost there, only a quarter left to go!". I looked at my watch and truly did NOT believe him. I looked at him and said, "are you sure? really?" He laughed and said, "Yup! Right around the corner!". At this point I could hear the people cheering at the end.
I turn the corner, and I can see the shute further in the distance. I then switched on all the available power I had left in me to push it to the end (like the last 400 we did on Tuesday!), and sprinted to the end.

I looked at my watch. It said 1:52:26. I was shocked and so excited! I really thought that I had screwed myself up because I did not eat well on Friday. I had been negotiating with myself saying that I would still be happy with a 2:00 finish. But, in the end, I didn't have to worry about that!

As for placing, well, there were quite a few more people running it this year than last! I check the results this morning, and I came in 9th in my age group out of 63, and I came in 84th overall out of 550 people. Needless to say, I am quite pleased with my performance.

Thank you, Stephanie, for your dedication to helping us run our best! I am going to enjoy my results, so I am going to take off Tuesday morning, and I think I am going to sleep in on Saturday morning...
Talk to you soon! Sarah

The Weekly Pep Talk November 9 - 15, 2009

The Weekly Pep Talk 

November 9 – 15, 2009

Dedicated to Heidi, Ellen, and Sarah who are running their half marathons this weekend. Have a great race!

Dear Ladies,

Isn’t this fall weather marvelous? The cool, crisp mornings; the sun rising as the day begins; the clear, blue skies, as the day unfolds…What a great time to be alive! I hope you are enjoying you fall.

Photo: Ann J and team mascot Bruno/Courtesy WOW Member Jen W

Half Marathons All Over the Place
Let’s all send plenty of speed and positive energy to our ladies running races this weekend.. Heidi H, and Ellen G will be at Big Sur – one of the most beautiful courses in California, if not the world. Sarah T will be at a small race along the river in Sacramento – all are doing half marathons. I’ve had the privilege of running with each of you ladies recently and see that you have prepared well and have plans for completing a successful race. Good luck! The hard part is over. Now it’s time to enjoy your race. Keep us posted…

Ellen Gordon’s Fantastic New Logo for the WOW Team
The WOW Team is so lucky to have a talented graphic artist like Ellen G. Gordon Designs has produced a marvelous logo and, after several go-rounds to get it perfect, it is on display at http://gowowteam.com. Please take a look…Thank you so much Ellen. I am delighted.

Races This Weekend
Of course the WOW Team alwasy has its workouts every weekend but  if you're in the mood to race, her's one to think about. You can register all the way up through race day. Golden Gate Skirt Chaser 5K
or http://www.skirtchaser5k.com/san-francisco/

Nominate a Trailblazer
If you think that The WOW Team is unique and wonderful (as I do) I would love to have your nomination for this award. I truly believe that we have something very special in The WOW Team and, as you know, it is my dream to bring the WOW concept to women throughout the world. This will not happen overnight but we are the beginning. Being recognized by Women's Running Magazine will help to advance the dream. Thank you for your consideration.

Nominations are open for the "The Women's Running Magazine Trailblazer Award." This award is presented by Women's Running magazine and hosted by MarathonFoto.  The Trailblazer Award is given to the woman who has been a leader and a pioneer in the sport and has served the sport with distinction.  Send nominations to Virginia Brophy-Achman, Running USA Awards Committee Chair at virginia@mtcmarathon.org. Deadline is Wednesday, December 2, 2009.

"Life is never more fun than when you're the underdog competing against the giants." - H Ross Perot

GO WOW Team! See you all soon.

To Fitness,
Stephanie

WOW Walk And Run Workouts For The Week Of November 9 - 15, 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.

Tuesday, 6:30 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet.

Wednesday, 6:30 PM Piedmont High School Track for all abilities. Runners and Walkers.

Saturday, 8:00 AM Meet at Sawyer Camp, San Mateo for 60 minutes to 20 miles. Walking or running or combo OK

Sunday, 8:00 AM Meet at Berkeley Marina for 60 minutes and up to walk, run, or walk/run. Coffee afterward at the Sea Breeze Market.

Go Ellen G at your half marathon this weekend! Photo by Don Gosney

Please RSVP at http://meetup.com/gowowteam

Directions, go to http://runwalklocations.blogspot.com/

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.

Questions? Contact Coach http://www.blogger.com/Stephanie@AskAboutRunning.com

Will WOW be getting a discount to The Oakland Marathon?

Oh yes, we will! Give me a few days to get the code from the race director. Thanks for asking.

WOW Running and Walking Workouts for November 2 - 8, 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.

Photo Source: UNA Peace Run/Don Gosney


Tuesday, 6:30 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet.
Wednesday, 6:30 PM Piedmont High School Track for all abilities
Saturday, 8:00 AM Meet at The Presidio Sports Basement in SF for 60 minutes to 19 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome. Coffee afterward at Crissy Field Cafe. Sarah T is leading the workout this week. Thanks, Sarah!
Sunday, 8:00 AM Meet at Harbor Bay Ferry Landing, Alameda for 60 minutes to 19 miles, walk, run, or walk/run

Please RSVP at http://meetup.com/gowowteam

Directions, go to http://runwalklocations.blogspot.com/


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.
Questions? Contact Coach Stephanie@AskAboutRunning.com

WOW Workouts For The Week of October 26 - November 1, 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.

Photo Source go to Running for my life

Tuesday, 6:30 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet.

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Saturday, 8:00 AM Meet at Lake Merced in SF for 60 minutes to 18 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome. Coffee afterward at Java Beach by the Zoo.

Sunday, 8:00 AM Meet at Lake Merritt for 60 minutes to 18 miles, walk, run, or walk/run.

Please RSVP at http://meetup.com/gowowteam

Directions, go to http://runwalklocations.blogspot.com/

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.

Questions? Contact Coach Stephanie@AskAboutRunning.com

What is WOW Doing October 19 - 25, 2009

Here's what WOW is up to this week. Join The WOW Team - Fit Women of the World for fun, fitness, and some honest sweating.

Tuesday, 6:30 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet.

 Wednesday, 10:00 AM, Marin for a 60 minute walk or run. Minimum 4 people must RSVP

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Friday, 6:30 PM Evening potluck for all WOW members and those interested in WOW. Bring a guest. Men and women are welcome. Must RSVP. contact Stephanie at Stephanie@AskAboutRunning.com

Saturday, 8:00 AM Meet at The Great Highway in SF for 60 minutes to 17 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome.

Sunday, 8:00 AM Meet at Point Isabel for 60 minutes to 17 miles, walk, run, or walk/run. Stay after for coffee/breakfast at Mud Puppies.

Questions? Contact Coach Stephanie@AskAboutRunning.com

If possible, RSVP at http://meetup.com/gowowteam

Directions, go to http://runwalklocations.blogspot.com

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.

The Weekly Pep Talk October 19-25, 2009

This week is dedicated to our hostess Lauren G. See you at the potluck on Friday and thanks!

Dear WOW Members and Interested Readers,

First Things First
There are few people I like more than WOW Member Gini H. She is the kind of woman who does her own thing, quietly, consistently, and independently. Gini is an asset to The WOW Team so, if Gini mentions something, there’s usually a good reason. For you Gini, and all the ladies of The WOW Team, here is the link to this week’s workouts.  I hope you all have time to read the rest of the newsletter, too. Of course, it will be on the WOW Team site also.

Photo at right is Yolande S and Leti D

Don’t Forget the Potluck this Friday Night
Lauren G is hosting the potluck at her home in Berkeley this coming Friday. I hope you can make it! Please bring a dish (your choice) for 4 people and a beverage to share. Also, if you want to participate in the sports auction, this was a lot of fun last time. Bring any sports item (new or slightly used clothing or equipment) you want to sell and we will hold a silent auction on each piece. WOW takes the first $5 for the "kitty" and the rest goes to the seller.


RSVP’s thus far: Gini H, Lauren G, Ellen G, Stephanie A, Kathryn L, Christy G, Melanie A
Time 6:30 PM
Location: Berkeley, at Lauren G's home. We'll send full directions when you RSVP
What? Potluck for fun, bring a dish for 4 and a beverage to share
Who? You and a guest are more than welcome
This is an excellent time for those of you who haven't joined an event to meet us. Please come!

Nike Women’s Half Marathon
We made it through another Nike Women’s Marathon and WOW Women came through with flying colors! Pam Q set a personal best by more than 10 minutes! WOW! Danielle M, also set a half marathon PR. Go Danielle! I’m very impressed, especially since I was cursing every hill. And believe me, there were hills!

Photo at right is Kathy B

I saw Kathy B at about mile 1 and Yolande S near the top of the Clement Street hill. Both ladies had good races.
I also saw Virginia G’s name in the race results. Were you there Virginia? If so, please come out and run with us soon.

Barbara B has been coming back strong, after taking time off. Good job Barbara. If my memory serves me correctly, you were very close to your time at SFM and this is a tougher course.

Send race reports to the blog at http://gowowteam.com/

New Members Last Week
On Saturday, three new women showed up to run with us - Shaunna, Katherine Q, and Elizabeth. Welcome ladies! I had a great time talking and working out with each of you. I hope we’ll see you many more times. Welcome!
 
And welcome also to Christine, new at the track on Wednesday. Good workout!

Free Equinox Fitness Opportunity
There are 3 Equinox Fitness Centers that are open to free workouts for all WOW Members: I have spoken to the managers at each of the sites below and am working on getting together a WOW workout at each place. Additionally, you can go on our meetup sites and get a free 3 day pass to use, at your leisure so, take advantage of this great offer.


Bay Area Contacts:
Pine St, San Francisco, Matthew Gonzalez. 415.593.4000

October 28, Shred Mill – a tread mill type workout that sounds like a lot of fun. 6:30 AM – male or female guests are welcome. Bring a friend! RSVP at http://meetup.com/gowowteam

• Palo Alto: Brian Hemedinger. 650.319.1700 – coming soon!
• San Mateo: Kelly Murray. 650.403.7000 – coming soon!

Form another one or two groups for the CIM Relay?
Elke is interested in running. Sonia B wants to know if there are interested walkers out there? Anyone else?

Please RSVP through http://meetup.com/gowowteam. It helps me a lot to know that you are planning to participate. 

Thanks for being a part of The WOW Team.

To Fitness!
Coach Stephanie

P.S. Friday, 6:30 PM, Berkeley - Good food, great company and sports auction. Don't miss it!


Mark your Calendars!  Upcoming Activities and Events

• October 23 – WOW Potluck in Berkeley
• October 28 – Free workout intro at Equinox SF
• November 1 – US Women’s 10K and Half Marathon in SF
• November 15 – Big Sur Half Marathon
• November 15 – SF Ohana 5K and 1 mile Run for the Hungry www.PeopleEvents.org
• December 6 – CIM Marathon and 4 Person Relay
• December 12 – WOW End of Season Party
• January 9, 2010 - WOW reconvenes (in need of major recovery from the holidays!)
• February 6/7, 2010 - WOW Women's Fitness/Wellness Retreat - details soon

Discount Kaiser Half Marathon and 5K
We have a new code for the 2010 KP SF Half Marathon/5K:  SFHM09.  Use WOW for the club name. 

Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A., AAAI/ISM, RRCA Certified Running Coach and Personal Trainer
Subscribe to Examiner.com Bay Area Women's Fitness Writer
http://meetup.com/gowowteam

Fun in the Sun at Inspiration Point on Saturday, October 17

Small group but very tough ladies! We had 3 new women join us this morning. Welcome Elizabeth, Shauna, and Katherine. Sarah T drove from SF to do her 11 miles on this hilly course. Heidi H and Ellen G were also out there doing long runs for their upcoming half marathons in November.

It's always a pleasure running and walking with you ladies. Keep up the good work!

Photo at right is Ellen G at UNA Peace Race

WOW Invites Christina Hendricks Of Mad Men To Our Work Outs

Photo right by Matt Sayles/AP

Hi Christina and congratulations on your marriage. We women at WOW wish you the very best of happiness and luck with your new husband and your current part in Mad Men.

Christina, The WOW Team meets several times each week to workout. We are a group of women, of all sizes, shapes and abilities and we realize the benefit of exercise for mental and physical well-being. We walk and run and always meet outdoors. All women are welcome.

If you are ever in the greater Bay Area you have an open invitation to join us. We currently meet 5 times a week and are expanding our offerings.

We'd love to meet you.

Best,

Coach Stephanie and the entire WOW Team

Here are the workouts for October 12 - 18

October 12 - Evening talk about Chi Running and Walking in Marin 6 - 7 PM

October 13 - Track workout at Kezar Stadium in San Francisco, 6:30 AM

October14 - Track workout at Piedmont Highschool track, 6:30 PM

October 17 - Run, Walk, Run/Walk at Inspiration Point in the Oakland Hills, 8:00 AM 60 minutes to 16 miles

October 18 - Run, Walk, Run/Walk the Nike Womens Half Marathon. The race starts at 7:00 AM. Cheering the racers starts at 8:30 AM near the finish line

Details on all of these events is at http://gowowteam.com or http://meetup.com/gowowteam

About the author: Stephanie Atwood, M.A. AAAI/ISM is a Long Distance Running Coach, Nutrition Consultant and Certified Personal Trainer. She writes about fitness and good health, focusing on women. Atwood founded the walking and running club called The WOW Team to encourage all women to include activity in their daily lives. See http://gowowteam.com and workout sites at http://meetup.com/gowowteam Contact her at Stephanie@AskAboutRunning.com

Mark Your Calendars! Upcoming WOW Activities and Events

October 18 – The Nike Women’s Half Marathon

October 23 – WOW Potluck in Berkeley

November 1 – US Women’s 10K and Half Marathon in SF

November 15 – Big Sur Half Marathon

December 6 – CIM Marathon and 4 Person Relay

December 12 – WOW End of Season Party

January 9, 2010 - WOW reconvenes (in need of major recovery from the holidays!)

February 6/7, 2010 - WOW Women's Fitness/Wellness Retreat - details soon

Go Jen, Kerry, and Jeanetta at San Jose Rock'n'Roll!

Go for it ladies. Have a great race!

The WOW Team Invites Mariah Carey to Join US Sept .28-October 4

All Women are invited to join The WOW Team. This week our special invitation is to Mariah Carey but YOU ARE SPECIAL TOO! Please join us soon!

Dear Mariah,

You have an absolutely tremendous voice. Having a gorgeous voice takes talent and practice. The practice part takes work. We at The WOW Team know this.

While we can't assist in vocal training practice, we would love to have you practice with us in our run or walk workouts sometime. We are a mix of women who vary in age, size, and ability. However, we all want fitness as part of our lives, on a regular basis. ALL women are encouraged to join us. Drop-ins are welcome. We would love to meet you!

The WOW Team is open to all women. We walk, run, and even sweat! WOW is about fitness, friendship, and fun. Mariah, just drop in or let us know if you plan to work out with us. You are always welcome. We work out 5 times a week throughout The Bay Area and here is this week's schedule.

The Bay Area Women's Fitness Runners and Walkers will be working out :

Tuesday, 6:15 AM - Fitness Walking for Large Gals with Christy G at World Grounds Cafe on Mac Arthur Blvd in Oakland. 45 minutes of walking and exercise with Christy. Free with WOW Basic Membership.

Tuesday, 6:30 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, yet

Wednesday, 10:00 AM, Tennessee Valley in Marin for a 60 minute walk or run. Minimum 4 people must RSVP

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:15 AM Fitness for Large Gals with Christy G.

Saturday, 8:00 AM Meet at Kezar Stadium in SF for 60 minutes to 14 miles. Must be a competent runner who can run for 60 minutes minimum. Drop-ins are always welcome

Sunday, 8:00 AM Meet at Emeryville Marina for 60 minutes to 14 miles, walk, run, or walk/run. Stay after for coffee/breakfast

Questions? Contact Coach Stephanie@AskAboutrunning.com

If possible, RSVP at http://meetup.com/gowowteam

Directions: Go to http://runwalklocations.blogspot.com

Mariah Carey website


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.

The Weekly Pep Talk Sept. 28-Oct. 4, 2009 Ready to Rock'n'Roll!

The Weekly Pep Talk Sept. 28 - Oct. 4, 2009 Ready to Rock'n'Roll

This week is dedicated to those ladies running the San Jose Rock’n’Roll Half Marathon on October 4. Good luck Kerry S, Jeanetta M, and Jen W. Send race reports!

Dear WOW Members and Other Interested Readers,

I had a very nice time at WOW’s first Friday night potluck on September 25. Thank you to all the women who participated and brought delicious food. Yolande S, Kim L, Kerry S, Kara W, Melissa, and I had a lot to talk about. Much of it was about running. Can you imagine? The sports equipment auction was fun too. Kim L “cleaned up” with a new running top and jacket. We all had a good time.
Lauren G is hosting the next potluck at her home in Berkeley on October 23, Friday night at 6:30 PM. Please try to come. You are welcome to bring friends, family, boys and girls. All are welcome. Bring a dish for 4 and a bottle of something to drink. RSVP's are required.

Last week’s Saturday and Sunday workouts had good turnouts. The Saturday SF gals keep a darn good pace. I stopped after 60 minutes but Kim L and Salina L went 13 miles. Sarah T did 10. Thanks for running with me ladies. I’m the slow one so, we made fast runner Kim do all the talking.

On Sunday, we had our usual mix of walkers and runners. Welcome Brenna, who has been at track before but not the weekend workouts. Also attended were Ann J, Ellen G, Christy G, Sonia B, Sharmaine M, Lauren G, Filomena B, Yolande S, Gini H, and Marly N. I hope you all enjoyed the workout. Distances ranged from 60 minutes to 14 miles. Good work ladies. Looking strong, every one of you!

We “also ran” into Heather, training for the October 11 Marathon in Long Beach. Good luck Heather! Heather said she'll join us for some runs after she finishes this goal. Looking forward to it...

Any thoughts on the WOW Team volunteering with Girls on The Run for their spring runs in 2010? It’s a half day commitment to run their Lollypop Race with a GOTR girl. I like the idea but would love your feedback. I know some of us have done this before. Marina and Mayra, any thoughts? Who else has been involved in this group?

Please go to http://gowowteam.com for this week’s workouts and other news. Also, if you can, RSVP through http://meetup.com/gowowteam.

Thanks for being a part of The WOW Team.

To Fitness!
Coach Stephanie

Upcoming Activities and Events. Mark your Calendars!
October 4 - San Jose Rock’n’Roll Half Marathon
October 8 – 13 – Fleet Week in SF
October 18 – The Nike Women’s Half Marathon
October 23 – WOW Potluck in Berkeley
November 1 – US Women’s 10K and Half Marathon in SF
November 15 – Big Sur Half Marathon
December 6 – CIM Marathon and 4 Person Relay
December 12 – WOW End of Season Party

Stephanie@AskAboutRunning.com
Stephanie Atwood, M.A., AAAI/ISM, RRCA
Certified Running Coach, Personal Trainer,
Examiner.com Bay Area Women's Fitness Writer
http://GoWOWTeam.com
http://meetup.com/gowowteam


Are you taking The WOW Team Challenge?

With long distance running, sports nutrition,and personal training certification, Master's Competitor Stephanie Atwood is the ideal trainer and coach.

Stephanie also speaks about being "Fit for Life", a journey of ups and downs including her attempt to climb Mt. Everest, her family experience with cancer, the deaths of 2 children, and growing up as a DeBolt - the family that inspired the Academy Award winning movie "Who Are The DeBolts and How Did They Get 19 Children?".

The WOW Team is an official club with Road Runners Clubs of America