Training Tip of the Month

Dressing for Winter Running

by Yishane Lee, Runner’s World, 2008

You want to be warm without sweating so much you get a chill. “The rule of thumb is to dress as if it is 20 degrees warmer,” says Maine Track Club president Mark Grandonico. “You should be slightly cool when you start.” Think layers of technical fabrics, to wick sweat, with zippers at the neck and underarm area to vent air as you heat up. You’ll learn your own preferences, but readers Darrell Arribas, of Cumberland, Rhode Island, and Eric Maniloff, of Stittsville, Ontario, both helped create these general guidelines. Assume you always wear gloves or mittens and a hat.

30 degrees: 2 tops, 1 bottom. Long-sleeve base layer and a vest keep your core warm. Tights (or shorts, for polar bears).
10 to 20 degrees: 2 tops, 2 bottoms. A jacket over your base layer, and wind pants over the tights.
0 to 10 degrees: 3 tops, 2 bottoms. Two tops (fleece for the cold-prone) and a jacket. Windbrief for the fellas.
Minus 10 to 0 degrees: 3 tops, 2 bottoms, extra pair of mittens, 1 scarf wrapped around mouth or a balaclava.
Minus 20 degrees: 3 tops, 3 bottoms, 2 extra pairs of mittens, 1 balaclava, sunglasses. Or, says Arribas, “Stay inside.”

Coach’s Corner

5 Tips for Walking or Running in the Dark
by Coach Stephanie of Go WOW Team

In these cold, black mornings and evenings, that stay dark until many of us start working and become dark before we leave the office, we are faced with a dilemma; work out in the dark, head inside to exercise, or skip it. Two of those options will receive an OK from me and one doesn’t cut the mustard.

If you choose to work out at the gym then excuses should never be an issue. My personal preference is outdoors whenever possible but this has to be tempered with reality.
Here are some tips to working out in the dark.

1.    Join a group or enlist a buddy to work out with you. There is safety in numbers and the more the merrier.
2.    Get a good flashlight or headlamp and make sure you have batteries that are charged. It takes some getting used to moving quickly in the dark and accepting a limited range of vision to work from, but a good flashlight will give you ample illumination to move comfortably.
3.    Most people will slow their pace or shorten their stride in the dark to allow for less of their senses filling in details. This just makes good sense when your vision is limited. Your feet need to be more attuned to the surfaces they’re touching and given a bit more time to interpret the results. Bumps and breaks don’t always show up when you’re only seeing black and shades of grey so feet have to take on additional work.
4.    Arms also need to be at a bit more attention, meaning that they will be working just a bit harder. This is to allow for a change of balance when your brain is working with information that depends on eyes less and feet more.
5.    Wear reflective clothing – shoes, gloves, jackets, pants, and hats all come with reflective strips and will up your visibility to others, especially cars. There is nothing worse, as a driver, than to see a pedestrian darting into or out of your car’s path, at just the last moment.

The Bay Area has a climate that accommodates working out almost every day outside. We are blessed with decent weather and beautiful places to exercise. With a little planning and some common sense you can have the benefit of fresh air and open space to enhance your exercise regimen. What could be better?

Coach Stephanie Atwood M.A. has been running and coaching for more than 3 decades. With certification from US Track and Field, Road Runners Club of America, National Academy of Sports Medicine and more she is truly a professional in her field and has helped thousands of runners achieve their goals. As Founder of Go WOW Team Coach Stephanie offers opportunity for each woman to find her athlete within and push those boundaries to see just how far she can reach.

In Jane’s Words

5 Ways to Stay Active and Motivated During the Holidays

by Aleksandra Todorova

Skipping a run — or two months’ worth — is easily justified during the holidays. It’s travel time! Family time! I’m too tired from decorating the house! But I went shopping, doesn’t that count for cardio?

Then comes January and holiday hangover settles, along with a few extra pesky pounds. It takes a lot more effort to drop those pounds than it did to gain them!

The good news is, staying active during the holiday season isn’t that hard. Especially so if you enlist friends, family and technology to keep you motivated. With the help of friends, social networks and a few smartphone apps, I not only maintain my mileage but even increase it a little — so I can enjoy all my favorite holiday treats guilt-free. Here are five things to consider.

(Disclaimer: neither myself nor See Jane Run are affiliated or paid by any of the apps or products mentioned below. My personal experience and results from these apps may be different than yours.)

1. Set a goal and stick to it

You may say that’s easier said than done, but I mean the “set a goal” part quite literally. For the past two and a half years, I have been tracking all my runs with RunKeeper: an iPhone and Android app that maps your runs and, using your phone’s GPS, provides detailed information on your speed/ pace, distance covered and calories burned. One of its coolest features, however, is the ability to set goals and track their progress. The goals can be for cumulative distance (I will run 50 miles in a month), finishing a race, achieving a distance, or even losing weight.

Back in April, I set a goal to run 1000 miles in a year, and it looks like I’m on pace to make it — unless I slack off for the entire months of November and December, of course:

2. Make your goal public

Let’s say you’ve decided to run at least three days a week in November and December. Tell your friends and coworkers about it. Post it on your Facebook wall, tweet about it regularly, blog. The more public your goals, the more motivated you’ll be to meet them. I have yet to skip a run since I started writing my own blog,

For even more encouragement – from strangers, no less – I have signed up and use Fitocracy: a mobile phone app that gives you points for tracking your workouts. All kinds of activities qualify, from weightlifting at the gym to swimming, biking or running. It has a social aspect too: you can follow other users, give them virtual props for activities or achievements, and receive props yourself. Ask questions on the social feed or simply collect badges: virtual awards for reaching milestones like running 50 or 200 miles, biking and running in the same day, and so on.

3. Up the ante

If virtual hugs and likes aren’t motivating enough for you, you can take things to the next level, where real money is involved. For about a month now, I’ve been using an app called GymPact (currently available only for iPhones). It works like this: I commit to a certain number of days each week during which I will work out at the gym or track an activity with RunKeeper for at least 30 minutes and 2 miles.

Then I bet a certain amount ($5 is the minimum) and agree to be charged that sum for each day that I miss in a given week. If I commit to five days and only work out three: that’s $10 charged to my credit card. But if I do meet my pact, I get real money! The more days committed, the higher that amount will be. What the folks at GymPact do is collect everyone’s missed-workout dollars and split them up among users who’ve met their pact. I’ve committed three days at $5 per missed day and generally earn about $2 or so per week.

I won’t get rich any time soon, but hey: if I keep it up I may as well earn enough to get me a new pair of running shoes! (If you want to try it, please read the rules very carefully before committing and be aware that you may end up getting charged.)

4. Run a Turkey Trot

Running a 5K or 10K race is a great way to start off Thanksgiving and the holiday season. Personally, I join about 20,000 other people to run the Silicon Valley Turkey Trot in downtown San Jose, but there are at least five other races taking place in different parts of the Bay area (a search on should reveal them all).

One Bay Area race organizer – Brazen Racing – throws not one, but two Thanksgiving runs: the Nitro Turkey Thanksgiving run (10K or 5K) on Thursday and the Quarry Turkey Half Marathon, 10K or 5K on Saturday. The best part: both races have kids’ fun runs, which are free to the children of registered participants! Oh, and the other best part: run on both days and enjoy your favorite pie guilt-free! Also, you get this special double-challenge medal.

5. Get your 2013 race calendar started

While you’re at it, check out some other races near you (or your favorite travel destinations) and start filling up that 2013 race calendar. Not only will you save money by signing up early, but you’ll have real motivation to keep running — even if that sofa by the fireplace seems most inviting.

Aleks Todorova is a Bay Area runner, full-time editor and mother. She has run two marathons and more than 20 half marathons, solidly in the middle of the pack, and blogs about her running and training adventures at

Coach’s Corner

From Couch to Accomplished – Start Now for Your Most Successful Race Ever!

by  Coach Stephanie of Go WOW Team

Whether you are an experienced marathoner or a first time racer, there is never a better time than RIGHT NOW to get started training. Why? Because, fitness should be a lifestyle; racing should be part of your goal setting; and if you haven’t met the women in Go WOW Team, you are missing out!

Everyone calls me Coach Stephanie. I founded Go WOW Team in 2006 for women to experience fitness, friendship, and fun all wrapped into one training program. The WOW Team and See Jane Run are joining forces to bring training opportunity, through running or walking, to all women – from novice walkers to experienced runners and everyone in-between. Train for your first 5K or improve your time for your next half marathon. Start with a 5K or group relay at the Oakland Run Fest and build up to running the See Jane Run Half Marathon in June of 2013.

Do you have a marathon on your bucket list? Or is 2013 the year to get faster? Why not start early? Go WOW Team and See Jane Run will offer 5K, relay, and half marathon training, just for women, officially starting on January 5, 2013 but you can work out with us starting right now. We train year-round and you are welcome to drop-in anytime!

Go WOW Team Run Walk Club is the official women’s training program for the Oakland Run Fest, March 24, 2013. Train for the 5K, 10K Relay, or half marathon. Are you a walker? Walk the marathon course! WOW offers training for all of these events.

Take your new found success from the Oakland Run Fest and keep it going to complete the See Jane Run Half Marathon or 5K on June 8. Yes! You can do this! I know you can and See Jane Run and Go WOW Team will help keep you on track.

Now it’s your turn. Just do it! To Fitness, friendship, and fun!

“For true success ask yourself these four questions: Why? Why not? Why not me? Why not now?” – James Allen

Stephanie Atwood is Founder and Head Coach of the women’s running, walking, racing club in the greater Bay Area called Go WOW Team – Fit Women of the World. She holds current certifications as a long distance running coach, personal trainer, sports injury and nutrition consultant. “Running and I go together. I want it to be that way as long as I live” – Coach Stephanie

Train with Jane

It’s never too early to start training for a half marathon or 5k run, whether it’s your first or 21st. Planning your training is key to injury prevention and ensures you are prepared to reach your goals – this is where a well-planned training program comes in.

We are excited to be forming training program partnerships as we speak for 2013. For now, we’d like to introduce you to the training programs we have on board and will be announcing more, with details in the months to follow. Follow the links for more information.

Bay Area
Go Team WOW
Flower Power Sports
Oakland Adventure Boot Camp
USA Fit San Francisco
Lumen Fitness

Training Kick Off updates: Go WOW Team will be hosting a training kick off party at See Jane Run Oakland on January 5th. Oakland Adventure Bootcamp will be hosting a training kick off party for the Oakland Half Marathon on January 6th and a kick off part for the See Jane Run Half Marathon on March 16th, 8 am at See Jane Run Oakland.

See Jane Run Club

New Balance Wichita
Optimal Performance

Heart Zones

*correction from November 2012 E-Newsletter: There was a reference to a Baby Booth Camp being one of our training partners for the Half Marathon & 5K. This was incorrect and in fact misrepresented our partnership with Oakland Adventure Boot Camp who lead boot camp style training programs, race training programs and more.

jane’s training tip of the month

by Coach Stephanie of Team Go WOW

Add endurance before speed. What does this mean? Increase the amount of time you are moving before you increase how fast you are going. 5 – 10 minutes per week, on your longest workout is enough to build endurance.