What: A community fun run walk and celebration of WOW Team training more than half way toward our Oakland Running Festival Goal on March 27 and March 28. Bring a fitness friend to this free community event.
When: February 21, 2010, 8:00 AM
The entire group will workout and celebrate with lululemon hosting a brunch afterward! MUST [...]
The WOW Half Marathon Training Team will be moving for 2 hours or 10 miles (whichever comes first) on February 14! That’s getting up there! Be sure to bring extra water or energy drink, a snack, and layers of clothing. The 5K Titans will cover a civilized 45 minutes to 60 minutes in preparation for their [...]
“ Thank you, Stephanie. I never want to go to track workouts, but when I do, I’m so happy I went. The workout was tough and exactly what I needed. ” Heidi
“ Stephanie sure knows her stuff! Great workout tonight! ” Sara
“ I love this group! Running up and down hills was the first part, [...]
Coach Rob reports on The Outer East Bay WOW Group
Week 4 of training was a great success for the Outer East Bay WOW Team. Thank you Elke, Estee, Kiera, Ellen, Joanne, Pat, Tami, and Coach Stephanie for coming out to Las Lomas High School for our Thursday night track workout. It’s great to see everyone [...]
The Weekly Pep Talk, February 1 – 7, 2010
Week 5 of Training for The Oakland Running Festival!
This week is dedicated to Stephaney Claybon who is sticking with the plan. You are going to make it Stephaney!
Dear WOW Participants and Interested Ladies,
We are almost half way through our training for The Oakland Half Marathon and 5K. [...]
Tree Top trim® is offering a free pedometer to the first 50 WOW Women who make a comment on their website about this new product. As of today (2-2-2010) some of you have already done this. Thank you! Please send me an e-mail to confirm that you have followed through and I’ll have your pedometer for [...]
Follow this link for my examiner.com article about a subject near and dear to most of us. FAT!
http://www.examiner.com/examiner/x-21216-Bay-Area-Womens-Fitness-Examiner~y2010m2d3-Good-fat-bad-fat-Whats-the-difference
Good Fat, Bad Fat by Coach Stephanie
This week’s track workout is the same for all levels, all paces, all women!
The WOW Team 50 Workout – For 50 minutes you will MOVE!
Part 1 – Start with 2 laps warm-up, nice, easy steady walking or jogging, your choice. EASY.
Part 2 – 4 laps HARD at your 10K pace (intermediate), or your run/walk race [...]
This handy little tool will help you to set your run/walk time so you don’t have to keep doing the math! Comes in hot pink! What could be better for The WOW Team?
Gymboss Interval Timer
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For the Week of February 1 – 7, 2010
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, 6:00 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, [...]
Follow this link for the WOW Route, Sunday, February 7, at Point Isabel, 8:00 AM.
http://gowowteam.com/directions/point-isabel-el-cerrito/point-isabel-9-miler/
You can do any distance from 45 minutes up to 9 miles. We go out and back. Join us!
The Weekly Pep Talk, Week 4 of 2010 – You are doing it! January 25 – 31, 2010
This week is dedicated to Cathy D who, with her buddy Pat G, is training to walk her first half marathon. Keep it up! You’re doing great Cathy!
Dear WOW Members and Interested Readers,
The weather didn’t cooperate during the [...]
Hello Stephanie – it seems like ages since I last saw you at the Sunday run around Lake Merritt. Thank you so much for calling. I got your voice mail but haven’t been able to get back to you. It’s been quite hectic for me. I missed the run at Emeryville yesterday. I’m not sure whom I should [...]
San Francisco Workout Tuesday, January 26 at 6:00 AM
- 10 minutes warm-up including dynamic stretch.2X (4X400) with 1′30″ rest, 2′30″ between sets (at your 10K race pace)*. Hill repeats to 6:45, 1 – 2 laps walking/jogging cool-down, Stretch.
Intermediate to Advanced at 7 – 10 minutes/mile
Piedmont (Wednesday, January 27) and Las Lomas (Thursday, January 28) at 6:30 [...]
For the Week of January 25 – 31, 2010
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, 6:00 AM Kezar Track, San Francisco, 60 minutes for runners only, not walkers, [...]
Sunday, January 24, Emeryville Marina, 8:00 AM
First we talked, then we moved for 40 minutes to 7 miles. All the women did a marvelous job. Thank you Lauren G for the fun photos!
This Sunday,WOW meets at the Albany Bulb in Albany and Civic Park in Walnut Creek.
Dear Ladies,
Come on out for an opportunity to practice on some hills. Knowing how to go up and down a hill can make a huge difference in your efficiency and ability to prevent injury. Let’s give it a try!
What: Hill Workout at Golden Gate Fields’ Bay Trail at Albany Bulb, Berkeley
When: Sunday, January 31, 2010 [...]
- Ralph Waldo Emerson
Live a little. Train with The WOW Team!
WOW! Track Workout in Piedmont January 20, Continuing Every Wednesday, scheduled to occur on Wednesday, January 20, 2010 6:30 PM has been canceled. Please update your plans accordingly.
Dear WOW Ladies,
With the Piedmont Track flooded and rain and wind to continue through the evening I am canceling tonight’s track workout. I never like to cancel our [...]