For the week of August 30 - September 5, 2010. Here's what WOW is up to! San Jose Rock'n'Roll Half Marathon Training is happening. Join us now! Training continues for Nike and Long Beach Marathons and half marathons on October 17. Go for it! Join WOW to train for a fall 5K or 10K Walk [...]
09.01.2010
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For the week of August 30 - September 5, 2010. Here's what WOW is up to! San Jose Rock'n'Roll Half Marathon Training is happening. Join us now! Training continues for Nike and Long Beach Marathons and half marathons on October 17. Go for it! Join WOW to train for a fall 5K or 10K Walk [...]
08.30.2010
Coach Stephanie's track workouts for the week of August 30 - September 5, 2010 Bring a digital watch to time yourself. This really helps you stay on target even if you're not trying for a specific time goal. Marathoners and Intermediate to Advanced Runners Warm-up 10 - 20 minutes 3 X (2 X 1200 with [...]
08.30.2010
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MARATHON MINUTE August 30, 2010 I was so happy to see old friends like Kerry S and Claire D yesterday on the Sunday run at the Berkeley Marina. Just as I arrived I saw a large group of women beginning their “warm-up” walk towards Aquatic Park. It was fun to run counter clockwise and greet [...]
08.25.2010
Coach Stephanie's track workouts for the week of August 22 - 29, 2010 Bring a digital watch to time yourself. This really helps you stay on target even if you're not trying for a specific time goal. Before stretching, if we have time, we will check cadence for anyone interested. Marathoners and Intermediate to Advanced [...]
08.23.2010
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For the week of August 23 - 29, 2010. Here's what WOW is up to! San Jose Rock'n'Roll Half Marathon Training is happening. Join us now! Training continues for Nike and Long Beach Marathons and half marathons on October 17. Go for it! Join WOW to train for a fall 5K or 10K Walk or [...]
08.23.2010
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MARATHON MINUTE AUGUST 22 We were greeted by cool and comfortable running weather at Sawyer Camp on Saturday morning. Sarah T, Mayra M and Mary Sue T ran 6 miles or 60 minutes. Letty D and Aisling F ran a strong 10 miles, while Coach Stephanie and Lauren practiced the 9 minute run, 1 minute [...]
08.17.2010
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For the week of August 16 - 22, 2010. Here's what WOW is up to! San Jose Rock'n'Roll Half Marathon Training is happening. Join us now! Training continues for Nike and Long Beach Marathons and half marathons on October 17. Go for it! Join WOW to train for a fall 5K or 10K Walk or [...]
08.17.2010
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Coach Stephanie's track workouts for the week of August 16 - 22, 2010 Bring a digital watch to time yourself. This really helps you stay on target even if you're not trying for a specific time goal. Before stretching, if we have time, we will check cadence for anyone interested. Marathoners and Intermediate to Advanced [...]
08.15.2010
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Marathon Minute Saturday, August 14, 2010 Sometimes you just have to “do it!” I stick to my training so I can reach my goals, but I wasn’t looking forward to 4 laps at Lake Merritt. It turned out to be much easier and more fun than I imagined. I was joined by Coach Stephanie and [...]
08.11.2010
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Coach Stephanie's track workouts for the week of August 9 - 15, 2010 Intermediate to Advanced Runners Warm-up 10 - 20 minutes 6 X 800@5K pace or faster with 1.5 min RI Cool-down 10 minutes Stretch Novice Run, Walk, Run/Walk Warm-up 10 - 20 minutes Complete 1 lap with at least 1 hard segment. You [...]
08.10.2010
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For the week of August 9 - 14, 2010. Here's what WOW is up to! San Jose Rock'n'Roll Half Marathon Training is happening. Join us now! Training starts in earnest for Nike and Long Beach Marathons on October 17. Go for it! Join WOW to train for a fall 5K or 10K Walk or Run [...]
08.10.2010
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I am looking at some very cool stuff from our chocolate milk sponsor on meetup. I have coupons for everyone who RSVP's (and shows up) for any WOW workout this week. Also WOW will give out 4 cool packs, aluminum water bottles, fitness books, and t-shirts for a drawing of all names that RSVP online, [...]
08.10.2010
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Hello to all You Wonderful WOW Women and Interested Readers, I think about this group all the time. Maybe too often. Visions of women, who have been with us in the past and do not come anymore, pop into my head… Sonia, Peggy, Stephaney, Marnie, Barbara, Ludy, Susan, Erica, Pam and many more. What are [...]
08.09.2010
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Start training now with a free training program and a few tips from the Bay Area Women's Fitness Writer for examiner.com. Follow this link to the article. It tells you about three essential steps to take before getting into your training. Then, follow this link to the pdf file that has a 6 week training [...]
08.09.2010
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August 9, 2010 It’s hard to believe it, but Coach Stephanie and I actually ran 20 miles at Sawyer Camp on Saturday and our pace was right on target for our training. We had the company of Carol H, Shelly G, Kim L, Jen W-G, Aisling F, and Karen S at the beginning. Now we [...]
08.06.2010
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Are you a woman who wants to join an ongoing group that meets for fitness and hard workouts but doesn't get caught up in who's moving fastest? 1. No matter where you are now, would you like to improve and strive for something more? 2. Are you looking for the support and organization from a [...]
08.03.2010
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Coach Stephanie's track workouts for the week of August 2 - 8, 2010 Intermediate to Advanced Runners Warm-up 10 - 20 minutes 2 X 1200@5K Pace or faster with 2 min RI 4 X 800@5K pace or faster with 2 min RI Cool-down 10 minutes Stretch Tempo Run, Walk, Workout Warm-up 10 - 20 minutes [...]
08.02.2010
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For the week of August 2 - 8, 2010. Here's what WOW is up to! San Jose Rock'n'Roll Half Marathon Training is happening. Join us now! Training starts in earnest for Nike and Long Beach Marathons on October 17. Go for it! Join WOW to train for a fall 5K or 10K Walk or Run [...]
07.31.2010
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Starting on August 14, Coach Stephanie will be leading boot camp at Lake Merritt in Oakland every other Saturday afternoon. "This is a new time and new location", says Coach Stephanie. "I'm hoping that women will find the afternoon a reasonable time to work out. It gives them a chance to sleep in on Saturday [...]
07.27.2010
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Congratulations have been pouring in and the race reports are showing up as well. The SFM Marathon on July 25, 2010 brought out the best in the WOW Team. Smart training, tenacity, motivation, and encouragement for each other made a big difference. What a great day. Read on! 8/1/2010 Congratulations Ladies! A very special thank [...]