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!
01.31.2010
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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!
01.26.2010
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 [...]
01.25.2010
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 [...]
01.25.2010
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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 [...]
01.25.2010
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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, [...]
01.24.2010
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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.
01.21.2010
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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, [...]
01.21.2010
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- Ralph Waldo Emerson Live a little. Train with The WOW Team!
01.20.2010
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 [...]
01.19.2010
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10% Discount on Running Shoes and Equipment Tim Ketron is offering WOW Members a 10% discount when they mention The WOW Team. Bring in your old shoes if you’re looking for new ones and pay with check, cash, or debit. No credit cards, please. Athletic Outpost is located at 1528 Bonanza Street, Walnut Creek, CA [...]
01.19.2010
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Remember when you are on the track that the fastest runner has the right to be in the inner (first) lane. You must move to your right when you hear someone coming from behind you or when they call out “TRACK!” Another "biggie" is wearing head phones and running in those inside lanes. Come on! Those [...]
01.19.2010
The Weekly Pep Talk, Week 3 of 2010 – Believe in You! January 18 – 24, 2010 Dedicated to those women who made the commute and came out in inclement weather to stick with fitness in 2010. Make the effort and believe in yourself. You can do this (but you do need to show [...]
01.19.2010
WOW Team Potluck When: Friday, January 22, 2010 Time: 6:30 - 10:00PM Where: San Leandro, CA - directions sent upon RSVP Please RSVP on meetup, by E-mail, or by commenting on this page. Thanks! Our first potluck and WOW Team social get-together of the year! You don't want to miss this opportunity to meet members from all [...]
01.18.2010
Categories: This Week With WOW | 1 Comment
For the Week of January 18 - 24, 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, [...]
01.16.2010
Sunday January 17, 8:00 AM. Go WOW Team! Walk it or run it, it's beautiful. The WOW Team will go out and back on the same course so you can turn around as needed! 6 Mile Route at Harbor Bay - Follow the link
01.16.2010
San Francisco Workout Tuesday, January 19 at 6:00 AM Intermediate to Advanced at 7 - 10 minutes/mile - 10 minutes warm-up including dynamic stretch. 1X1600 (at your 10K race pace)*, 2 minutes rest, 2X800 with 1 minute rest, 4X400 with 1 min rest. Hill repeats to 6:45, 1 - 2 laps walking/jogging cool-down, Stretch. Piedmont [...]
01.15.2010
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As I was running a hilly race course in Martinez my mind went back and forth between listening to my breathing and wandering. I love running as a time to process things. It's done wonders for me in helping clarify "issues" in my life. On race days the mind is definitely focused on racing. On the [...]
01.13.2010
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January 11 - 17, 2010 Intermediate to Advanced 8 - 10 minutes/mile - Track Workout - 800 meter warm-up plus dynamic stretch, 1X800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch. Run/Walk 10 - 14 minutes per mile - 400 - 800 meter walk/run warm-up (depending on [...]
01.12.2010
The Weekly Pep Talk January 11 - 17, 2010 continued... Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website at “This Week With WOW”. Follow this link http://gowowteam.com/this-week-with-wow for this week’s info. It is also posted for your geographic region on meetup. WOW offers 5 meetup groups [...]
01.12.2010
The Weekly Pep Talk Week 2, January 11 - 17, 2010 - Rockin' and Rollin' Dedicated to each of you who made the 2010 commitment to get fit. WOW is here to help but without your follow-through it can’t happen. Stick with it! You are going to LOVE the results! Dear WOW Members and [...]