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 [...]
03.31.2010
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 [...]
03.30.2010
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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 [...]
03.29.2010
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Follow this link for all the details on Stephaney C's succes at the Oakland Running Festival Half Marathon. Happy Birthday Stephaney!
03.24.2010
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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 [...]
03.24.2010
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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 [...]
03.24.2010
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 [...]
03.22.2010
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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 [...]
03.22.2010
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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. [...]
03.22.2010
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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 [...]
03.18.2010
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 [...]
03.16.2010
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 [...]
03.16.2010
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, [...]
03.16.2010
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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 [...]
03.15.2010
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Check out this link for a great video from Runner's World. Thanks to Jennifer W for posting it on meetup http://www.runnersworld.com/video/1,8052,s6-1-0-5,00.html?bcpid=2888993001&bclid=1352465386&bctid=1137790481 Weak Ankles, Plantar Fasciitis?
03.15.2010
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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 [...]
03.15.2010
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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 [...]
03.15.2010
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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 [...]
03.13.2010
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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? [...]
03.13.2010
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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
03.10.2010
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