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