Monthly Archives: February 2010

WOW Workouts Mar 1-7

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Listen up. This stuff is important!

For the Week of March 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 minute intervals for runners only. Must RSVP by Monday at 9:00 AM

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

Saturday, 8:00 AM, Sawyer Camp, San Mateo. All Abilities Welcome

Sunday, 8:00 AM. Practice at The Berkeley Marina. Meet at Sea Breeze Market

For directions and details on the routes, look at the Directions Tab at the top of the home page

Oakland Running Festival Trainees. Here is this week's long run/workout
  • 5K - 60 minutes*
  • Novice Half Marathoners - 3 hours or 13.1miles, whichever comes first
  • Intermediate Half Marathoners - 13.1 miles (1 miles warm-up) plus 12.1 miles on pace
Fitness Forever? - 60 minutes or more. You choose.

EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.

*Depends on your ability - go for at least 45 minutes "pushing yourself". The rest is to increase your time on your feet.

Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com or
Coach Rob at coachrob@gowowteam.com

Go WOW Team!

TWPT Feb 22-28

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Lauren G, glad to have the hills out of the way. On to the food at our Lafayette Reservoir Run

Go Ellen Go!

The Weekly Pep Talk - February 22-28, 2010

This week is dedicated to Sarah T. Thank you for helping with the SF WOW Team!

Dear WOW Members and Interested Readers,

Did you all have as much fun as I, last Sunday? What a great day! In spite of the weather it was a super experience. I can't say enough good about lululemon coming through with that fantastic brunch. Thank you to Sylvia, Lindsay, and Baker Junnell. Thank you to Sylvia's family for their help, too. Thank you to the entire lululemon staff for their support of The WOW Team. When can we do it again?

Week 8 of 12 weeks! WOW! This weekend is a 12 miler or 2 hours and 40 minutes (whichever comes first); next week 13 miles; the week after 14 miles; 10 miles, then…Race Day! You 5K Trainees are on the same time plan with a lighter mileage schedule. In fact, your training time is up to 60 minutes and will stay there for the remainder of the training. VERY CIVILIZED!

Volunteers needed for our 13 mile practice run March 7 - Volunteers needed for our upcoming training workout on the Oakland Half Marathon Course. Bring out the spouse? The WOW Team and LMJS will practice on the actual course on March 7.

I need:

1. A bicyclist or runner to accompany me while marking the course in the morning. Time requirement (6:30 to 8:00 AM approximately)

2. People to “man” the aid station at 6 miles (approximately). This can be any age. We’ll offer water, energy drink, gu, and oranges (maybe). This could be an individual, a family, friends, whatever. Time requirement from (8:00AM to 10:00 approximately). Please let me know if you are interested in assisting. Contact Coach Stephanie at coachstephanie@gowowteam.com

We have new photos from Lafayette Reservoir on facebook

http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501

There are also some photos on the website so check’em out. Thank you to Lauren G and Ellen G for taking these great photos.

Granola, please? - Dear lululemon, Sarah K loved your granola. Do you have a recipe you would share? Thank you very much. The WOW Team.

Confirming this weekend - I apologize for the delay on the WPT (Weekly Pep Talk). It kind of got away from me and now it’s already Friday. You can usually find all the information you need on our website and on the meetup sites for each region.

Saturday’s workout is in San Francisco at 8:00 and includes a 60 minute tempo run starting at Judah and The Great Highway and will head over to Land’s End. It’s a hilly course – 6 miles out and back. For competent runners only, led by Sarah T. http://meetup.com/go-wow-team-sf

Sunday we offer two separate locations for all WOW Members. Walkers, runners, run/walkers, Running Festival trainees and general fitness women – Everyone! We’ll meet at 8:00 at Arbolado Park in Walnut Creek or Sawyer Camp in San Mateo. You can RSVP at http://meetup.com/gowowteam or http://meetup.com/go-wow-team-oeb, or http://meetup.com/go-wow-team-sobay

Details for all these workouts are on the main WOWwebsite at http://gowowteam.com

Beyond Training - Running and Racing Your Best

Join running professionals Coach Stephanie Atwood, Dr. Selina Shah, and Chi Running/Walking Instructor Hazel Wood for an afternoon symposium about running your best and getting the most out of your training. Details for this March 13 Workshop in Walnut Creek are available through THE WOW Website or http://stridebystride.com. Register before March 6 and save 20%.

Make comments, please. I love to hear from you! Go to http://gowowteam.com/comments and write away!

The WOW Team Challenge – Level 1 Bags are ready. Turn in your times and claim your prize! Details on the website at http://gowowteam.com/wow-team-challenge/

We're a Team! The Shape up SF Walking Challenge is back in 2010 - The WOW Team is signed up and ready for you to join. Just go to the link below and look for our team under the join team menu. We’re listed as Go WOW Team. Anyone, anywhere can join and get prizes for walking, running, exercising of any sort. It’s fun and it helps keep us on our fitness targets. http://www.shapeupsfwalkingchallenge.com/home

Race Discounts

March 27/28 - The Oakland Half Marathon and Twilight 5K = $5 WOW Coupon Code - Whether you register for the Twilight 5K on March 27 or the Half Marathon on March 28, you can save some money by using our WOW Team Discount. It is also a bit cheaper to sign up on Active.com rather through register by mail. The link is http://www.shapeupsfwalkingchallenge.com/home

When asked about the name of the group put Go WOW Team! The $5 discount code is WoW2010. It is case sensitive. The same discount applies to all races. We were given 50 total slots so sign up soon! Please let me know if you have questions.

April 18 – Martinez Brickyard – 4 or 8 Miler in Martinez $17.00 Discount Price for WOW Members

May 16 – Bay to Breakers – 12 K, 7.2 miles. Group Discount for $39.00

July 25 – SF Marathon, Half Marathon, 5K, Progressive Marathon – Discount TBA

Here's to fitness and fun as a group. Thank you for being a part of The WOW Team!

Coach Stephanie - coachstephanie@gowowteam.com

* * * * *

"Repeat anything often enough and it will start to become you." - Tom Hopkins

Knotted Calves

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Stretch and massage to break up knots

Photo from inmagine.com

I read an article the other day about Sara's calf situation. It is called acute, chronic something and has to do with knots in the calf muscles that come on instantly and with debilitating, excruciating pain.

Evidently you build up knots in the muscles and they need to be kneaded out, literally. Deep tissue massage or "The Stick" or even a wooden dowel to dig into those muscles and break up the knots.

Stretch those muscles and warm up slowly 5 - 10 minutes, also cool-down and stretch after.

A good exercise is the stair stretch - up on toes then lean heel over edge of stair and stretch out your calves. Repeat several times.

Thank you!

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Thank you lululemon WC - The WOW Team loves you!

Dear Lindsay, Sylvia, Junell, Ashley, and All you Wonderful lululemon Staff,

Thank You!!

The WOW Team had such a great experience at Lafayette Reservoir. The food was magnificent and scrumptious! The organization was terrific (gazebo, big help) and, in spite of the rain, spirits were HIGH!

You are AMAZING!!

To Fitness, Friends, and Great Food! Coach Stephanie and the entire WOW Team

WOW Workouts Feb 22-28

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For the Week of February 22-28, 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 minute intervals for runners only. Must RSVP by Monday at 9:00 AM

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities

Saturday - 8:00 AM, Great Higway at Judah. Tempo Run 60 minutes, Runners only

Sunday, 8:00 AM. Two separate workouts

  • 60 minutes to 12 Miles at Sawyer Camp, south of San Francisco
  • 60 minutes to 12 Miles at Arbolado Park, Walnut Creek

For directions and details on the routes, look at the Directions Tab at the top of the home page

 

An enthusiastic WOW Member

Oakland Running Festival Trainees. Here is this week's long run/workout
  • 5K - 60 minutes*
  • Novice Half Marathoners - 2 hours 40 minutes or 12 miles, whichever comes first
  • Intermediate Half Marathoners -  12 miles (1 miles warm-up) plus 11 miles on pace
Fitness Forever? - 60 minutes or more. You choose.
 
EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.
 
*Depends on your ability - go for at least 40 minutes "pushing yourself". The rest is to increase your time on your feet. 
 
 Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com or Coach Rob at coachrob@gowowteam.com Go WOW Team!

Feb 21 Celebration

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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 RSVP! Come out and run or walk your workout from 60 minutes up to 11 miles and celebrate that we are HALF WAY through our training for The Oakland Running Festival Half Marathon and 5K! This will be the ONLY workout site for the day. We’ll meet at Lafayette Reservoir. Details on parking and route to follow… Finish Ribbons to all! This is the breakdown for our Oakland Running Festival Trainees for Sunday February 21:
  • Your First 5K = Walk/Run 60 minutes total, 5 minutes warm-up, 30 minutes brisk, 25 minutes cool-down
  • Run/Walk 1/2 Marathon = 2 hrs
  • Run 1/2 Marathon = 11 miles (includes 5 min walking warm-up)
Fitness walkers, runners, walker/runners all welcome! You don't have to be training for a specific event to be part of this group. We are an ongoing fitness group. Join us! E-mail me with questions at CoachStephanie@gowowteam.com  or go to http://gowowteam.com Cost: Free today! Ask about other options for joining The WOW Team or look on our website To Fitness! Coach Stephanie Please RSVP below by February 15, noon. You are encouraged to bring a guest, male or female, old or young, to participate in this fun, community event. Maximum participants equals 75.

TWPT Feb 15-21

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The Weekly Pep Talk - February 15-21, 2010 Celebrate! We're more than half way to Oakland Running Festival Success! This week is dedicated to graphic artist, WOW Member, and photographer Ellen G. who took those marvelous photos on our website this week. Check them out! Thank you Ellen! Dear WOW Members and Interested Readers, Week 7 and going strong! Last week WOW Members training for the Oakland Half Marathon covered 10 miles or 2 hours, whichever came first. This is very impressive. Our 5K Trainees did at least 60 minutes and many of them did more! Good work! You are all getting fit! I hope you are having some fun doing it! Be sure to look at the photo on our website of the February 14 WOW Team at our Alameda workout. What a great group! Including Stephanie C, Lizzie V, Kerry S, Julie Y, Lauren G, Ellen G, Elke V, Coach Stephanie, Minming Wu, Sarah K, Jennifer W, Jennifer B, Jeanetta M, Sara N, Kara W, Melanie A, Gini H, Sharmaine M, Christy G, Kathryn L, Ann B, Susan G, Rachel C. As always, if I missed your name it’s because you didn’t sign in or I can’t read your writing! My apologies. Last week we had 3 new ladies join us – Ami and Timi came to the Piedmont track workout on boot camp night. Good workout ladies! Ginashowed up on Saturday at Java Beach in SF and got a tour of the Sunset. We headed up hill toward Stearn Grove and took a scenic route back to the ocean, returning to Sloat. Good run. Welcome Gina!

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Your Comments - Thank you for taking the time to do this. Take a look at our website at http://gowowteam/comments for a photo of Pat G, Lindsay J, and me, taken by Ellen G, along with comments from several of you. Love those comments! Keep 'em coming... Suggestions are great, too. Last week's boot camps in Piedmont and Walnut Creek got good reviews. I think the women pushed themselves differently than when they run or walk on the track. Did you like boot camp?

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Remember that ALL East Bay WOW Members will run at Lafayette Reservoir this weekend. The routes are hilly and are loops, not out and back so, check out the details on our website, and plan your workout accordingly. We'll be basing our runs or walks on time this weekend, not miles. For example, you might do the upper trail once (4.7) miles plus the lower trail (2.7) twice for 10.1 miles or the upper once and the lower once because they’re tougher than our normal training routes or, you might repeat the lower loop several times – just get into that rhythm… This workout, you want to be out there about 2 hours, no matter what your pace. 2 ½ hours should be maximum. We’ll go over this again on the morning of our workout. Incidentally, the Sunday workout is not closed, even if you didn't get a chance to RSVP yet. Please come and put in your time/miles and celebrate with all of us. You have made great strides and deserve a little party. Thank you to lululemon for hosting this brunch. In addition to food, everyone who participates in our workout Sunday will receive a fun run finish ribbon. So, bring a friend to this free event and introduce them to The WOW Team.

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The WOW Team Challenge – turn in those times! If you have worked out with WOW more than 10 hours, you are ready for your first prize. Bring your tally sheet to the next workout or mail or E-mail to go@gowowteam.com and you are set for your first prize. Not sure how to tally? Go to our web page at http://gowowteam.com/wow-team-challenge and copy the tally form.

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We're a Team! The Shape up SF Walking Challenge is back in 2010 The WOW Team is signed up and ready for you to join. Just go to the link below and look for our team under the join team menu. We’re listed as Go WOW Team. Anyone, anywhere can join and get prizes for walking, running, exercising of any sort. It’s fun and it helps keep us on our fitness targets. http://www.shapeupsfwalkingchallenge.com/home  

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Race Discounts March 27/28 - The Oakland Half Marathon and Twilight 5K = $5 WOW Coupon Code  - Whether you register for the Twilight 5K on March 27 or the Half Marathon on March 28, you can save some money by using our WOW Team Discount. It is also a bit cheaper to sign up on Active.com rather through register by mail. The link is http://www.oaklandmarathon.com/Registration.htm  When asked about the name of the group put Go WOW Team! The $5 discount code is WoW2010.  It is case sensitive. The same discount applies to all races. We were given 50 total slots so sign up soon!  Please let me know if you have questions. April 18 – Martinez Brickyard – 4 or 8 Miler in Martinez $17.00 (good price!) See attachment May 16 – Bay to Breakers – 12 K, 7.2 miles. Group Discount for $39.00See attachment July 25 – SF Marathon, Half Marathon, 5K, Progressive Marathon – Discount TBA

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Volunteers needed for our upcoming training workout on the Oakland Half Marathon Course. Bring out the spouse? The WOW Team and LMJS will practice on the actual course on March 7. We need:
  1. A bicyclist or two to mark the course in the morning. Time requirement (6:30 to 8:00 AM approximately)
  2. People to “man” the aid station at 6 miles (approximately). This can be any age. We’ll offer water, energy drink, gu, and oranges (maybe). This could be an individual, a family, friends, whatever. Time requirement from (8:00AM to 10:00 approximately).
Please let me know if you are interested in assisting. Contact Coach Stephanie at coachstephanie@gowowteam.com  I hope to see many of you this weekend. Enjoy your training.  To Fitness and Friends! Coach Stephanie Atwood http://gowowteam.com

WOW Workouts Feb 15-21

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Getting ready for the Oakland Running Festival 5K and Half Marathon

For the Week of February 15-21, 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, yet. Wednesday, 6:30 PM Piedmont High School Track for all abilities Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities. Saturday - 2 Separate Workouts
  • 8:00 AM, SF Presidio Sports Basement. Tempo Run 60 minutes, Runners
  • 8:00 AM, Sawyer Camp, San Mateo - Runners, Walkers, All Abilities
Sunday, 8:00 AM, All East Bay WOW Members meet at Lafayette Reservoir, Lafayette, 60 minutes to 11 Miles. Bring a guest. Ribbons to all participants! Free! Sunday, 10:00 AM, Celebrate our Oakland Running Festival training progress with lululemon! They are hosting The WOW Team to a deelicious brunch after our workout.
Oakland Running Festival Workouts
5K - 1 or 2 times around the lower reservoir trail (5 min warm-up, 35 minutes steady, remainder of time DPA*) Novice Half Marathoners - 2 hours or more, up to 2 hours 20 minutes) depening on your course
Intermediate Half Marathoners - The intermediate runners should do one loop on the upper train and then determine the rest of their course from there.
 
 
 Fitness Forever? - 60 minutes or more. You choose.
 
*Depends on your ability - go for at least 35 minutes "pushing yourself". The rest is to increase your time on your feet. 
 
 Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com or Coach Rob at coachrob@gowowteam.com Go WOW Team!

Lafayette Reservoir Feb 21

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Join WOW and lululemon for a joint workout/fun run/walk for EVERYONE! The community is welcome for this free, fun, event. Finish ribbons to all who participate. When: Sunday, February 21, 2010, 8AM Where: Lafayette Reservoir, Lafayette, CA Who? Everyone, it's free! The WOW Team meets this weekend, on Sunday, February 21, at Lafayette Reservoir to celebrate our 7th week of training for the Oakland Running Festival. We are moving! Lululemon is hosting a delicious brunch afterward. So, come on out, work out with The WOW Team, Cheer on the Oakland Running Festival Trainees, and meet and eat with lululemon, Walnut Creek. Details: Follow the tab on our website for Directions/Locations or go to http://gowowteam.com/directions/lafayette-reservoir-lafayette/ Questions? More Information? http://gowowteam.com/directions/lafayette-reservoir-lafayette/ Contact Coach Stephanie coachstephanie@gowowteam.com,  WOW Teams are located throughout the Greater Bay Area, www.gowowteam.com , 415 682-8819 Contact lululemon athletica, www.lululemon.com, 1201-A South Main Street, Walnut Creek, CA 94596, (925) 274-1253

Coach Rob Reports...

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Coach Rob and Assistant Coach Jessica M - The Dynamic Duo

Feb 10, 2010 from Walnut Creek... I figured, why call it the "Meetup Update" when you can simplify and just use one "up". So every week look for the "Meetupdate" from Coach Rob. Hope you like it. First of all, I would like to thank Ashley, Lindsay, and Sarah for coming out to Las Lomas on Thursday night for our track workout. The rain didn't stop us from getting a great workout. Congratulations, Ashley, on your sub-2 hour half-marathon on Sunday in the Kaiser Half Marathon. That's a 9-minute mile pace! Keep up the good work. On Sunday we met at Walden Park in Walnut Creek for our 9 miler or 100 minute run/walk. Thank you Pat, Cathy, and Tami for coming out on this beautiful day. Seeing the sun come out was a nice change from all gloomy weather we've been used to. It seemed to boost everyone's spirits. Everyone did a great job on this scenic course. This week we will be hitting the 10 mile mark and the 2 hour mark on our long runs! Since we're going to be out on the courses for longer and longer, the topic of discussion on Sunday will be "Sports Nutrition and Hydration". These are two things are that very important when you're pushing your body to new lengths. Hope to see you all on Thursday night for our bootcamp track workout! Go WOW Team!

Bootcamp this week

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This may need to be adjusted based on weather and actual workout location. Bring weights or resistance bands if desired. Warm-up with 1 lap walking or 2 laps jogging • Stadium stairs – 1 set, use arms and legs on up portion, relax and recover on down portion, BREATHE! • Jog to upper bleachers • Warrior kick until all members are caught up • Wall sit Return to lower stadium area if upper grass field is not available* • Lateral arm raise (with or without resistance) • Step up on bleacher steps – both sides at 60 seconds each side or 30 steps each side (no stop in-between) • Wings (1 row, 1 chest extension, pull in shoulder blades) with or without weights • Crossovers – cross legs behind you, like a skater but in one place • Bicep curls plus tricep extension • Squats - do as many as you can in 60 seconds or count to 60 or to fatigue, whichever comes first • Push-ups. – Military style or Modified style • Lunges • The Plank with arms extended – hold for 60 seconds Repeat from lateral arm raise, if time allows 7:15 Cool down for 1 lap walking or 2 laps jogging plus stretching 7:30 Good night! **All exercises to be done for 60 seconds or count to 60, or to fatigue, whichever comes first.

TWPT Feb 8-14

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The Weekly Pep Talk, February 8-14, 2010, Week 6 of Training for The Oakland Running Festival! This week is dedicated to Lauren G and Ashley C who ran the Kaiser Half Marathon on February 7. Good job! Dear WOW Participants and Interested Ladies, We are 6 weeks into our training for The Oakland Half Marathon and 5K and I see the difference. You are getting stronger, covering more distance and improving! Each of you, at your own level, is moving up in fitness. I commend you for your efforts! I’m planning to write an article about run/walk technique and our WOW Training program for novices. It is clear to me that a lot of you are not quite certain how to train so, this will be coming soon. Until then, remember the time/pace increments and train for time, not distance. Was last weekend gorgeous or what! After so much rain who could have asked for a nice day on Sunday. Even Saturday, at Sawyer Camp was a bit wet. But Sunday blessed us with perfect weather. We all needed it. Welcome to new members Kit, Carol and Sara P who ran with us on Saturday or Sunday. It was good to see Marly N out there again. I hope your new doggy enjoyed his workout at Point Isabel. Who got tired first - you or him? Thanks to Coach Rob and Jessica M for their quality workouts in Walnut Creek; to Sarah T who assisted me on Saturday; and kudos to Kerry S who marked the course for us on Sunday (9 miles) after running 6 or so at Sawyer Camp on Saturday. I couldn’t do this without your good will and expertise! WOW at The Kaiser Half Marathon - Ashley C, from the WC lululemon team ran Kaiser Half Marathon in 1'58". Great job Ashley! Lauren G (in the 60-64 age category) had this to say about her Kaiser experience. “It turns out I was 5th in my age group this year. The person who came in 4th was at 2:04, I was 2:11 and the person after me was 2:16. Each race is different. It was a gorgeous day and I'm happy I ran. I can't complain about 10 minute miles. This was my fastest half marathon. Last year it was 2:14." This was a personal best for Lauren by 3 minutes! I'm proud of both of you ladies. Now, on to Oakland! The WOW Team Challenge – Claim Your prize for your first 10 hours of working out with THE WOW Team - I ordered the prizes today! They will arrive soon. Be sure you have tallied up your time. If you need a form, ask me at our workout or go to http://gowowteam.com/wow-team-challenge/ for the details about how to collect your prize for Level 1. Now, on to Level 2! Drawing Winners - As promised, I have drawn a name from each week for the past 5 weeks of workouts with WOW. Those winners each receive a bottle of Tree Top trim juice drink (flavor of their choice). Just show up at one of our workouts and claim your prize. Winners are: Sarah K - Week 5, Susan G – Week 4, Kerry S – Week 3, Joanne G – Week 2, Sheryl G – Week 1 Happy Birthday to Karen Osborn. Go for the gusto on February 14! Special events and more. Mark you calendars! February 10 – 11 – Boot camp for our track workouts. This is going to be fun! If you are experienced you can bring hand weights and/or resistance bands. Otherwise, just show up! February 21 – ALL WOW Members Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Must RSVP by February 15 February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course March 21 – Lake Merritt Practice/Taper and Pre-Race Pep Talk March 27/28 – The Oakland Running Festival! April 18 –Martinez Brickyard Race for Walkers and Runners – WOW Team Discount May 16 – Bay to Breakers – WOW Team is part of the Club Running Discount Registration - Bay to Breakers – Register with WOW for the Running Club Challenge and get a discount - May 16, 2010 – Always the third Sunday of May. Read all the details at http://gowowteam.com/wp-content/uploads/2010/02/2010-Running-Club-Challenge-ING-B2B-_WOWv2_.pdf Details? Go to our website at http://gowowteam.com/mark-your-calendars/ Meetup.com Sites for The WOW Team – We’re in 5 Different Regions! - Check out all the links on our website at http://gowowteam.com/wow-meetup-sites/ You are an awesome group of women! We become even more amazing when we are there for each other; helping, sharing, enjoying workouts, friendship and the wonderful feeling of being fit, together. To Success! - Coach Stephanie "The only lack or limitation is in your own mind." - N.H. Moos

Mark your Calendars!

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Mark your calendars!

Note All workouts are listed at http://gowowteam.com/calendar. Additionally, I am working hard to get all routes for our workouts on the website. We’ve got all locations and some of the courses set up for this weekend. I'm almost finished with this week's boot camp for Wednesday and Thursday. I’m still working on the details for every long run but that is a work in progress... February 21 – ALL WOW Members Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Come out and run your workout from 50 minutes up to 11 miles and celebrate that we are HALF WAY through our training for The Oakland Running Festival Half Marathon and 5K! This will be the ONLY workout site for the day. We’ll meet at Lafayette Reservoir. Details on parking and route to follow… February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. This site is a great place to check your pace, speed, and stamina on a gorgeous out and back route. Coach Rob may also offer a WC workout but this location will be the “Inner East Bay” location for the day. I chose it because it is fun, safe, and a great place to put in the time and check your pace with mile markers along the route.  March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course. We will meet up with the Lake Merritt Joggers and Striders to practice on the real thing – the actual Oakland Half Marathon Course. Come on out and join us! Afterward, anyone who wants to “splurge” on the seafood buffet at the Lake Chalet (on Lake Merritt) can certainly eat without guilt and partake of the delicious seafood! This will be the ONLY workout site for all members. March 21 – Lake Merritt Practice/Taper and Pre-Race Pep Talk - WOW Women will taper today in preparation for next week’s 5K and Half Marathon. After our run around Lake Merritt we will meet to discuss strategy for next week’s BIG EVENTS! March 27/28 – The Oakland Running Festival! April 18 –Martinez Brickyard Race for Walkers and Runners – WOW Team Discount - For those of you not participating in the Oakland Running Festival OR if you want to race again, this hilly 4 or 8 mile course is a classic “home-town” event.  WOW Members are eligible for a discounted $17 race entry fee which includes a tech t-shirt. Your coach will be there, will you? Details at http://www.brickyardrace.com Note: Discount registration is for WOW members only. Current members will have an attachment to this E-mail. All others please join The WOW Team for all it has to offer, including race discounts. We rock!! May 16 – Bay to Breakers – Join the WOW Team in the B2B Running Team Challenge and get a discounted entry! Details on our website at Go Bay to Breakers or  http://gowowteam.com/wp-content/uploads/2010/02/2010-Running-Club-Challenge-ING-B2B-_WOWv2_.pdf Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com, or go@gowowteam.com . We want to hear from you!

WOW Meetup Sites

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http://meetup.com/gowowteam

meetup.com/gowowteam

Weekly Workout Information The week’s current workout information will be confirmed and posted on the main website and on each local geographic site of meetup. Did you know that WOW has 5 meetup groups and 6 workouts every week? Join us soon. Drop-in any time!  http://meetup.com/gowowteam - Oakland, Berkeley, Alameda, Hayward, etc http://meetup.com/go-wow-team-oeb - Walnut Creek, Concord, Pinole, Martinez http://meetup.com/go-wow-team-mc - Marin County http://meetup.com/go-wow-team-sf - San Francisco http://meetup.com/go-wow-team-sobay - South Bay/San Mateo

Heather Farms Park Feb 14

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Join The WOW Team for a beautiful run or walk from Heather Farms Park.

What a gorgeous location for a long run or walk! Meet Coaches Rob and Jessica at the entrance to the Clarke Swim Center, 1750 Heather Drive Walnut Creek, CA 94598 at 8:00 for any distance between 60 minutes and 10 miles. Walk, run, or run/walk. You can do this!

WOW Workouts Feb 8-14

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Go WOW Team!

For the Week of February 8-14, 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, yet. Wednesday, 6:30 PM Piedmont High School Track for all abilities Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities. Saturday, 8:00 AM, Java Beach at the Zoo. Tempo Run 60 minutes Sunday - 2 Separate Workouts 8:00 AM, Harbor Bay Ferry, Alameda 45 minutes to 10 Miles 8:00 AM Heather Farms, 45 minutes to 10 Miles
Oakland Running Festival Workouts
5K - 45 to 60 minutes (5 min warm-up, 30 minutes steady, remainder of time DPA*) Novice Half Marathoners - 2 hours (120 minutes) Intermediate Half Marathoners - 10 miles
 
 Fitness Forever? - 60 minutes or more. You choose.
 
*Depends on your ability - go for at least 30 minutes "pushing yourself". The rest is to increase your time on your feet.  Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com or Coach Rob at coachrob@gowowteam.com Go WOW Team!

10 Miler Feb 14

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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 upcoming 5K Race on March 27. February 14, 2010 WOW Workout10 Miler at Harbor Bay - Alameda - Follow the link 10 Miler at Heather Farms Park - Walnut Creek - no route link yet but look at http://meetup.com/go-wow-team-oeb for details