Monthly Archives: March 2010

Strollers OK?

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Question of the week…

Hi Stephanie--- I just joined online. I have a 3-year-old and a jogging stroller. Is it ok to bring her? Will I be the only person walking? I'm hoping to not just get in shape, but also meet some people and have conversations that don't involve threatening to turn off the cartoons - Teena

Hi Teena - Thank you for contacting The WOW Team. We definitely have women who walk and even some with strollers or dogs! That said, the group is for fitness so, you need to walk (or run) hard. If that is your goal, then why not give us a try? We also strive for 60 minutes of movement. The pace is not the issue, just the attitude that we're not strolling...

Conversation is essential and definitely a part of what our group strives for. The social and supportive part of exercising with other women and, for you, having interaction with adults is, I know, an issue. I have 4 children who are now grown but I remember the days when everything was scheduled around them. It was great when they started in to school full time! So, give us a try. I think you’ll be glad you did! Go WOW Team! - Coach Stephanie

Track March 31

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We're back to track in Piedmont on Wednesday only while Coach Rob and Jessica take a little break. They'll be back soon to offer a fitness bootcamp along with speed workouts on the track in Walnut Creek. Stay tuned!

This Wednesday Kara Waltz of Alive Chiropractic and The WOW Team's good friend and race walker Carolyn Balling will offer run, run/walk, and walking track workouts.

Note: Bring a watch or your gymboss if you want to time yourself.

Here are the workouts:
Everyone warms up together - 1-2 laps walking or jogging and jumping jacks, side skates, high knees, booty burners, bicycle crunches.

Runners will do 400 repeats with a 1 minute rest in between.

Runner/Walkers will do 400 repeats to match every other set with the runners. In other words, they will get a longer rest time while the runners will do 400/Rest/400. The Run/Walkers will do 400/Rest until runners finish second set including another 1 minute rest.

Walkers - Carolyn will have you practice using your arms for increased speed and endurance. She will determine the walker workout details.

Everyone cool down and stretch by 7:15.

TWPT Mar 22-28

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The Weekly Pep Talk March 22-28, 2010 The Oakland Running Festival and Beyond!

Dedicated to our indomitable trainees who braved the elements and persevered in their training for The Oakland Running Festival this weekend. You’re here!

Dear WOW Ladies and Interested Readers,

I am so excited for those of you who will be participating in the 5K or Half Marathon this weekend. It takes real dedication to train and follow through and now you are about to reap the rewards.

The Oakland Running Festival and WOW Participants Details are on the website for our weekend warriors and spectators. We have meeting places, times, viewing sights, etc. Be sure to pick up your bib at the Expo on Saturday and do not forget to read through the details in the online manual. Be especially careful in putting on your chip and bib.

Please wear WOW T-shirts if at all possible! The WOW Team is truly proud of each of you and we want the world to know it!

http://gowowteam.com/wow-workout-details-mar-22-28/

I also entered a list of WOW Members who are participating. Please let me know if I missed your name. We will be looking for you at the finish line and cheering you on!

Here’s the list: http://gowowteam.com/go-wow-team-at-the-oakland-running-festival/

For many of you this will be a first. Congratulations! Please send your comments (before or after the race) to the website. By responding to the post titled “I Did It!” you will share your story with all of us. Please be sure to share your experience. We’re in this with you! Please tell us your story… http://gowowteam.com/i-did-it/

Enter cheers and encouragement for your team-mates this weekend Follow this link...http://gowowteam.com/weekend-race-cheers-go-wow-team/

We’ve lost some of you along the way…Now, for those of you who can’t participate…for the millions of reasons that come up. There will be another race. Please do not give up – especially don’t give up on setting goals and “going for it”. If you want this to happen, let’s make it happen together.

I can’t tell you how often I think about each of you in The WOW Team. If you get injured I feel horrible; if family issues prevent you from spending time on your own pursuits, I sympathize; if health issues curtail your continuing, I agonize over the hard times that you are facing.

If there is a way that The WOW Team can jump in there and make a difference for you, please know that we care. This group is about women striving high. We may need to drop down for a while but we can jump back up there, in time. This is what WOW wants for each of us. A lifetime of fitness with the opportunity to celebrate together by moving. What a gift! If now is not your time, it will come. Don’t’ give up! WOW Member Lauren G shared this quote. It is especially fitting right now… Great is the victory, but the friendship of all is greater - Emil Zatopek, Olympic gold medalist in 5 km, 10 km, and marathon. Go WOW Team!

ALIVE Chiropractic will furnish massages and evaluations at Saturday’s Expo WOW Member Kara may or may not run this weekend… “I sprained my ankle on Monday night. It isn't too bad but enough that I shouldn't be running for next week or so, I am doing all I can to heal fast, chiropractic, massage, Acupuncture, rest, etc. I'm hoping to be well enough to run next Sunday but may have to walk or run only a small part of it should it start hurting. Anyways, guess I will just have to go for time in another running event these next few months. If I don't make it out Wednesday night to say hello let everyone know they can come by ALIVE Chiropractic's booth at the expo on Saturday. We will be doing free evaluations and will have free chair massages. Thanks for all of your support”. Kara http://alivechiropractic.net/

Cheer on your team-mates

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Inviting all WOW Team members and Readers of this post to enter your encouragement for our racers this weekend. Put comments in the reply box, please. Go Ladies!

"Happy Birtday Stephaney!"

"You've worked hard, now it's time to reap the benefits. Go Ladies Go!" - Coach Stephanie

"So sorry I'm going to miss participating in the 1st Annual Oakland Running Festival with the indomitable WOW women. Remember to channel your inner Kenyan as you blast through town" - Ellen

Track Mar 24-25

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Tonight's tack workout will offer our weekend racers a chance to practice their race pace and visualize themselves crossing the finish line.

We will focus on breathing, rhythm, and a sense of "lightness and control" as we move effortlessly (but with determination) through 40 minutes around the track. There will be no timing but, if you bring a watch, this is a time to check your consistency. If not, just enjoy moving...

Coach Stephanie will be available on Wednesday and Coach Rob on Thursday, to go over your personal race strategy.

Anyone who is not racing this weekend is welcome to join the workout, as always. Our next major goal is the SF Half Marathon on July 25 with the Martinez Brickyard Run on April 18, the Bay to Breakers on May 16, and the WOW/Weight Watchers 5K on June 6 (tentative).

Reminder: While The WOW Team chooses races to help us stay on our fitness "track", this is neither a requirement or an expectation for you to join us and work out with us.

GO WOW TEAM!

Go WOW Team at The Oakland Running Festival

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Here are the participants, in both races, that I know about. If you aren't listed, let me know!

Twilight 5K
  • Julie Y
  • Lauren G
    • Melanie A
  • Jeanetta M
  • Heidi H
  • Brenna G

    • Oakland Half Marathon
  • Tami P
  • Patricia G
  • Lauren G
  • Minming W
  • Kara W
  • Kiera N
  • Ashley C
  • Rachel C
  • Stephaney C - Happy Birthday!
  • Sara N
  • Lindsay E
  • Jennifer B
  • Ann B
  • Elke V
  • Christy G

    • GO Ladies GO! Go WOW Team GO! We're Rooting for You!

    WOW Workout Details Mar 22-28

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    Cheer on your team-mates at the Running Festival Twilight 5K and Half Marathon

    With The Oakland Running Festival occuring this Saturday and Sunday, WOW Women will be moving and grooving! We'll do easy, low key track workouts to calm those jittery nerves, then meet for the "BIG EVENTS" - both the 5K and the half marathon. WOW also offers a Saturday run at Sports Basement in San Francisco.

    Not racing this weekend? Come on out and cheer on your team-mates. They have worked really hard!

    Wednesday, 6:30 PM Piedmont High School Track for all abilities - this is an easy taper week for our racers. We will be focusing on a three mile (12 lap) steady pace with visualization of crossing that finish line with a BIG SMILE!

    Thursday, 6:30 PM Las Lomas Track in Walnut Creek. Track for all abilities - - LAST TRACK WORKOUT IN WALNUT CREEK UNTIL MAY!!

    Saturday, 8:00 AM, Presidio Sports Basement. 60 minutes or more. Runners only.

    Saturday, 5:45 PM, Oakland Running Festival Twilight 5K. Meet at the Grand Lake Theater (junction of Grand Avenue and Lakeshore Blvd) before heading out to the 5K Race. If you aren't running, come out and cheer on your team-mates!

    Sunday, 8:15 AM - Meet with other WOW Members running the half marathon, in front of The Marriott Hotel at 10th and Broadway. While there is no pressure to be here, it is a great feeling to get the energy and enthusiasm from your team-mates.We will hang out until 8:30 then head over to the start of the race at Frank Ogawa Plaza.

    Marriott Hotel City Center
    1001 Broadway
    Oakland, California 94607 USA
    Phone: 1-510-451-4000

    Sunday, 10:30 - Meet near the finish to cheer on your WOW Team-mates. Go WOW Team!

    I have not been able to identify a specific meeting spot so let's try to meet about 100 yards from the finish, at Mile 13, on the right side of the street, when looking at the finish line. Look for each other. Wear your WOW t-shirts or bright pink, if possible so that we can try to locate each other. Mainly, of course, be there to cheer on your team-mates as they come through the final yards of their half marathon!

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

    Go WOW Team! Ongoing fitness for women through running and walking

    Update on The WOW Team Challenge

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    Join in The WOW Team Challenge for fitness and fun

    Here is the most recent list of women who have completed the first level of The WOW Team Challenge* and notified me. If your name is not here and should be, please contact me with your time sheet so that you can claim your prize!

  • Ellen Gordon
  • Heidi Harrison
  • Jennifer Watters
  • Kerry Sullivan
  • Lauren Ganes
  • Patricia Garakian
  • Stephaney Claybon

    • Follow this link to find out more about The WOW Team Challenge http://gowowteam.com/wow-team-challenge

    Lifetime fitness and friendship for women through running and walking. Go WOW Team!

    Wed Track - Great workout

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    WOW track workouts get results!

    You ladies outdid yourselveselves last night as you sweated your way around the track. It impresses the ____ out of me how hard you all work!

    Kiera led the pack overall but Lauren, Mayra, and Minming were close behind.

    Jennifer W and Ellen G had similar paces as did Stephaney, Julie, and Joanna. You all worked hard and "pumped those arms!"

    Welcome new member Joanna!

    Good workout to all!

    TWPT Mar 15-21

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    Go Ann B Go!

    The Weekly Pep Talk March 15 – 21, 2010

    Dedicated to Ann B who just keeps plugging away at it. You have made amazing strides!

    The Week in Review

    Saturday, March 13 at Lake Merced – I ran with Brynden today. We checked out the Great Hiway washout near the zoo and then back tracked to Lake Merced. The weather was super. Brynden and I talked and ran around the lake and cut through at the golf course. It was a good pace and great company. Thanks Brynden! - Coach Stephanie

    This Saturday our group returns to Sawyer Camp. All abilities are welcome. Details at http://gowowteam.com/directions/sawyer-camp-trail-san-mateosan-bruno

    Sunday, March 14 at The Emeryville Marina - We could not have had a more beautiful day if we'd paid a million dollars for it. It was clear, crisp and contagious! Everyone was intoxicated by nature's bounty - sun, sky, land, water...and WOW members!

    Some of the ladies were hitting 14 miles this week in their training for the Oakland Half Marathon and they came through like real troopers! Kara, Elke, Ann, Claire, and Melanie did 14 for sure. Jeanetta, Christy, Lauren, Minming, Natalie, Shailushi, Stephaney, Ellen, and Gini were out doing their thing. Julie and Kathleen kept each other company, Marly and Ann shared the turf with Truman and Bruno as they walked and ran with their furry friends.

    Thank you Lauren G for helping out at the 3.5 and 10.5 mile aid station. Congratulations to all you 14 milers, especially the first timers!

    Last weekend, Minming W finished the Paris Half Marathon with a very respectable 2 hours and 15 minute time. Go for it!

    Shailushi, welcome! You fit right in! Great to have you join us.

    We missed you Beth but had a great run with Natalie. To all of you who forgot it was daylight savings time, you missed a fantastic workout! Definitely your loss…

    Details for The Oakland Running Festival 5K and Half Marathon

    Please go to the Oakland Running Festival Website for details about picking up your bib, and the rest of the things you need to know about the races on Saturday night and Sunday morning. http://oaklandmarathon.com

    We’re all meeting at Lake Merritt this weekend for our final group training long workout before the big event. This week is a taper week so 5K’ers are doing a 5K and half marathoners are only doing 3 laps around the lake. 9.3 miles. A snap!

    Coach Stephanie will be holding 3 discussions about the races during our workout this coming Sunday.

    8:15 - Half marathoners will start the course while 5K Racers stay behind for our talk

    5K Runners and Walkers – we will meet before you take off for your one circuit of Lake Merritt. We’ll go over where to meet, what to wear, eat, and I will answer any questions. [b]9:50[/b] I will go over details with the first wave of half marathon trainees who will have completed the 9.3 miles in 95 minutes or less...

    [b]11:00[/b] I will go over details for the second wave of half marathon trainees who will have completed 9.3 miles in 2 hours 30 minutes or less.

    I will be selling WOW t-shirts on Sunday for any of you who will wear them in the race! I have all sizes and the cost is $25. I’d love to see a large group of you WOW Women dressed to race in your WOW t-shirts. I’d be extra proud! Make your checks out to ALTB International, Inc. please.

    Upcoming Events In addition to our ongoing fitness workouts, The WOW Team will be training and participating in The Martinez Brickyard Run – April 18 The Bay to Breakers- May 16 The SF Half Marathon and Progressive Marathon/5K – Jul 25 The San Jose Rock’n’Roll October 3 The Wine Country/Healdsburg Marathon and Half Marathon on October 10 The CIM 4 – Person Relay on December 5, 2010 – End of Season! Everyone is invited to participate in this fun event! If you would like to train for any of these events, please contact Coach Stephanie for details. And, for the calendar of all WOW workouts go to http://gowowteam.com/calendar or visit the home page for all the current, breaking news, and maybe a bit of gossip at [url=http://gowowteam.com]http://gowowteam.com [/url] I am so proud of all of you who made the commitment and stuck with the training for the upcoming Oakland Running Festival! It is truly close now. This week we are tapering. The hard work is over. Now you get to reap the benefits of your labor by one more major push. I know you can do it. You know you can do it. All you need to do now is do it! Go for it! See you soon, Coach Stephanie

    "Choose a job you love, and you will never work a day in your life." - Confucius --

    Coach Stephanie Atwood

    http://gowowteam.com Road Runners Club of America Certified Long Distance Running Coach National Academy of Sports Medicine Certified Personal Trainer Subscribe to Coach Stephanie's Bay Area Women's Fitness Column at Examiner.com http://www.examiner.com/x-21216-Bay-Area-Womens-Fitness-Examiner

    Follow us on [url=Facebook at http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501]Facebook[/url] Follow us on Twitter at twitter.com/gowowteam Health and Fitness Professional NEtwork at http://www.hfpn.com/Back-Office-cid-1449.html With long distance running, sports nutrition, and personal training certification, Master's Competitor Stephanie Atwood is the ideal trainer and coach. Stephanie also speaks about being "Fit for Life", a story of tragedy and triumph that ranges from winning races, climbing Everest, death, cancer, and growing up as a DeBolt - the family that inspired the Academy Award winning movie "Who Are The DeBolts and How Did They Get 19 Children?".

    Track Mar 17 & 18

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    Kerry S at dusk, on the Piedmont track

    WOW Group Track Workouts for March 17 and 18, 2010

    Int. Track workout with 10 min warm-up, (400, 800, 1200, 800, 400, 800, 400) with 1 minute RI, 10 min. cool-down

    Novice Track - 200 Hard plus 200 Easy - Rest 1 minute, 400 Hard - Rest for Int. to catch up plus 1 minute, 600, 400, 200, 400, 200

    Maintenance - 4 laps steady pace, rest 2 minutes, repeat once or twice depending on pace

    See you at the track!

    Spicy Black Bean Burgers

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    Spicy Black Bean Burgers

    These burgers are spiced to perfection. To make them even spicier, you could melt jalapeno soy cheese on each patty and serve topped with salsa.

    INGREDIENTS
    1/2 cup flour
    1 small onion, diced
    2 cloves garlic, minced
    1/2 tsp dried oregano
    1 small hot or jalapeno pepper, minced
    1 tbsp olive oil
    1/2 medium red pepper, diced
    2 cups cooked or canned black beans, mashed
    1/2 cup corn niblets
    1/4 cup bread crumbs
    1/4 tsp cumin
    1/2 tsp salt
    2 tsp chili powder
    2 tbsp parsley, minced (optional)

    DIRECTIONS
    1. On a small plate, set aside flour for coating. In a medium saucepan, sauté the onion, garlic, oregano, and hot peppers in oil on medium-high heat until the onions are translucent. Add the peppers and sauté another 2 minutes, until pepper is tender. Set aside.

    2. In a large bowl, mash the black beans with a potato masher or fork. Stir in the vegetables (including the corn), breadcrumbs, cumin, salt, chili powder, and parsley. Mix well. Divide and shape into 6 patties.

    3. Lay down each patty in flour, coating each side. Cook on a lightly oiled frying pan on medium-high heat for 5-10 minutes or until browned on both sides.

    Makes 6 patties.

    Reprinted with permission from HOW IT ALL VEGAN! by Tanya Barnard and Sarah Kramer (www.GoVegan. net) Arsenal Pulp Press.

    Nutritional Info Amount Per Serving: Calories: 189.9 Total Fat: 3.5g Total Carbs: 32.6g Dietary Fiber: 6.7mg Protein: 8.1g See Full Information

    14 Miles at The Emeryville Marina

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    Sunday, March 14

    We could not have had a more beautiful day if we'd paid a million dollars for it. It was clear, crisp and contageous! Everyone was intoxicated by nature's bounty - sun, sky, land, water...and WOW members!

    Some of the ladies were hitting 14 miles this week in their training for the Oakland Half Marathon and they came through like real troopers! Kara, Elke, Ann, Claire, and Melanie did 14 for sure. Jeanetta, Christy, Lauren, Minming, Natalie, Shailushi, Stephaney and Gini were out doing their thing. Julie and Kathleen kept each other company, Marly and Ann shared the turf with Truman and Bruno as they walked and ran with their furry friends.

    Thank you Lauren for helping out at the aid station. Congratulations to all you 14 milers, especially the first timers!

    Last weekend, Minming W finished the Paris Half Marathon with a very respectable 2 hours and 15 minute time. Go for it!

    We missed you Beth but had a great run with Natalie. To all of you who forgot it was daylight savings time, you missed a great workout! Your loss...

    Sunday Mar 21 at Lake Merritt

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    This runner's form could be better but the view is perfect!

    This Sunday The WOW Team will meet at Lake Merritt. We haven't been here for quite a while but, it seems to be a favorite for many WOW Members.

    Meet at 8:00 in front of Children’s Fairyland at 699 Bellevue Ave. Oakland

    One time around the lake is 3.1 miles.

    Our workouts begin in front of Fairyland on Bellevue. Toilets available nearby. Free parking is available on Sunday outside on the side streets (Grand Avenue and others), otherwise there is a $5.00 parking fee when you park on Bellevue. If you arrive early enough, you may avoid the kiosk attendant who collects the parking fee. I get in for free about 50% of the time. Off street parking (away from Grand Avenue) is available and free all days of the week. Bring your own water and layers of clothing.

    There are also toilets and water fountains at a few locations on the course.

    Google the directions as there are several freeways that exit into this area. Find your best route and go for it!


    View Larger Map

    Here is the link if you prefer to use it. http://maps.google.com/maps?f=q&source=s_q&hl=en&geocode=&q=699+Bellevue+Avenue+Oakland+California&sll=37.09024,-95.712891&sspn=40.27343,92.724609&ie=UTF8&hq=&hnear=699+Bellevue+Ave,+Oakland,+Alameda,+California+94610&ll=37.809564,-122.259679&spn=0.009833,0.022638&z=16 See you there!

    WOW Details for Mar 15-21

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    Stephaney is prepared to go the distance. All 13.1 miles!

    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.

    Here's what WOW is up to this week.
    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 (20 min south of SF). 60 minutes or more. All abilities welcome.

    Sunday, 8:00 AM - Taper at Lake Merritt - All East Bay Women meet here

    Twilight 5K Runners, we will talk about your race before we go out on the course

    Half Marathoners, we will talk race strategy and details after you finish your 3 laps

    8:00 AM - 5K Racers will remain behind to talk about the race details while the half marathoners start on their 3 laps around the lake

    9:45 AM - First talk afterward about next week's race details at the Oakland Running Festival

    10:45 AM Second talk about next week's race details at the Oakland Running Festival

    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 - One time around the lake, HARD, pushing it. Get a feeling for the competition
    • Novice Half Marathoners - three times around the lake
    • Intermediate Half Marathoners - three times around the lake
    Fitness Forever/Maintenance - One or more times around Lake Merritt. 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.

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

    Go WOW Team! Ongoing fitness for women through running and walking

    No longer running but love to walk...

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    WOW Women Love to Walk - With Strollers, Dogs, or Walking Sticks!

    Hi Coach Stephanie - I saw your post to Yanicke and I'm curious about your workouts. I am no longer running, but love to walk. Am not training for marathons.

    My questions:

  • Can I bring my 18 month old toddler with me in a stroller (I'm a solo mom)?
  • What do your workouts consist of? I saw the details of an intermediate workout: "10 min warm-up, 6 X 800 hard with 1:30 RI, 10 min. cool-down, stretch"- what does that mean for someone who is walking?
  • Do you have regular workouts that are nearby?

    • I see you're at the Berkeley Marina - Thank you! K. in Berkeley

    See Coach Stephanie's answer below in the responses...

    Saturday at Lake Merced

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    The southern edge of Lake Merced offers a runner's shortcut over this bridge

    I ran with Brynden today. We checked out the Great Highway washout near the zoo and then back tracked to Lake Merced. The weather was super. Brynden and I talked and ran around the lake and cut through at the golf course. It was a good pace and great company. Thanks Brynden! - Coach Stephanie

    Free Running Groups

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    I thought you might like the article I wrote about The WOW Team in my examiner column this week. Follow the link. Thanks!

    Free Running Groups

    Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com

    Go WOW Team! Ongoing fitness for women through running and walking