If you want to bring a dog, check with us ahead of time. It's OK in some places and not in others

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 or Run

Join WOW for 60 minutes of workout, walking or running, or a combination of both for FITNESS, PLAIN AND SIMPLE. Ongoing...

Wednesday, September q, 2010
1. Track in SF with Coach Stephanie - 6:00 - 7:00 AM. Drop-ins always OK

2. Personal Training Time with Coach Stephanie - 7:00 - 10:00 AM. Extra fee

3. Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

4. Track in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Thursday, September 2, 2010
1. Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM. $15 with RSVP, $20 at the sight

2. Track/boot camp with Thursday focus on speed, core and strength training in San Francisco with Coach Stephanie - 6:45 - 7:45 PM. $15drop-in, $20 on site (Minimum required, Must RSVP)

Saturday, September 4, 2010
1. 60 minutes and up. Sawyer Camp, San Mateo. Go for maintenance (60 minutes) or for San Jose Rock'n'Roll at 160 minutes (or 12 miles, whichever comes first) or 15 miles for marathoners. Led by Coach Stephanie, Kim L, and Lauren G. - walk, run, or run/walk - 8:00 AM

Sunday, September 3, 2010
1. Harbor Bay Ferry, Alameda, 60 minutes to 12 miles Go for maintenance or 5/10K Training or keep increasing for San Jose Rock'n'Roll/LB 1/2 at 160 minutes (12 miles). Led by Coach Stephanie, and Virginia G - walk, run, or run/walk - 8:00 AM

Times and Distances based on goals
Maintenance and 5/10K Training - 60 minutes

Week 9 of Nike Women's and Long Beach/Fall Marathon Training - 15 miles, 1/2 marathoners do 10 miles

Week 8 for San Jose Rock'n'Roll - 160 minutes or 12 miles (whichever comes first)

Follow the WOW Team on Facebook. Here's the link

Follow the WOW Team on twitter. Here's the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilities, all year round. Join us!

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.

Novice Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
3 X (2 X 800) wait for rest of group to finish and repeat. 4 minute rest between each set.
Cool-down 1 - 2 laps easy
Stretch

Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

8 Weeks to go for Nike Women's and Long Beach Marathons!

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 the strong women that comprise the WOW team.

Sunday’s run was 60 minutes or more for fitness, 9 miles for the Nike Women’s Half Marathon, 11 miles for the San Jose Rock n Roll, and 20+ for the Marathoners.

Coach Stephanie and I again used the 9 minute run and 1 minute walk technique for 20 miles, and then walked an additional mile, and ran a final mile. You continue to learn more about running and yourself from each training run. Toward the end, (about mile 17) we were really looking forward to the one minute of walking. Most interesting of all was after walking mile 20-21 we felt as if we just couldn’t get our legs moving—a real snail’s pace. However, ½ mile later we were moving comfortably, though not at race pace. The good news was that we maintained the average pace suggested for our training.

Next week we cut back to 15 miles (10:28 pace) on Saturday, September 4 at Sawyer Camp.

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

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.

Novice Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
Cadence test - 1 lap plus 3 minutes RI
Timed 2 miles
Cool-down 1 - 2 laps easy
Stretch

Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

Heidi H and Lauren G at Lafayette Reservoir

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 Run

Join WOW for 60 minutes of workout, walking or running, or a combination of both for FITNESS, PLAIN AND SIMPLE. Ongoing...

Wednesday, August 25, 2010
1. Track in SF with Coach Stephanie - 6:00 - 7:00 AM. Drop-ins always OK

2. Personal Training Time with Coach Stephanie - 7:00 - 10:00 AM. Extra fee

3. Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

4. Track in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Thursday, August 26, 2010
1. Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM. $15 with RSVP, $20 at the sight

2. Track/boot camp with Thursday focus on speed, core and strength training in San Francisco with Coach Stephanie - 6:45 - 7:45 PM. $15drop-in, $20 on site (Minimum required, Must RSVP)

Saturday, August 28, 2010
1. 60 minutes and up. Walnut Creek group meet at Walden Park, Walnut Creek. Go for maintenance (60 minutes) or for San Jose Rock'n'Roll at 150 minutes (or 11 miles, whichever comes first). Led by Coach Stephanie, Jessica M, and Viriginia G - walk, run, or run/walk - 8:00 AM

2. 60 minutes led by Sarah T and Kim L. Runners only. The Zoo/Java Beach Cafe #2, San Francisco/Sloat Blvd.- 8:00 AM

3. Join Coach Stephanie for Boot Camp at Lake Merritt, every other Saturday. Meet at El EmbarcaderoPlaza near the Grand Lake Theater and the columns at the lake at 12:00. Bring water, yoga mat (or towel) weights, and lunch for afterward. Extra fee. RSVP and pay at http://meetup.com/gowowteam.com Next boot camp is August 28

Sunday, August 29
1. Berkeley Marina, 60 minutes to 20 miles Go for maintenance or 5/10K Training or keep increasing for San Jose Rock'n'Roll/LB 1/2 at 150 minutes (11 miles). Led by Coach Stephanie, Lauren G, and Virginia G - walk, run, or run/walk - 8:00 AM

Times and Distances based on goals
Maintenance and 5/10K Training - 60 minutes

Week 8 of Nike Women's and Long Beach/Fall Marathon Training - 20 miles

Week 7 for San Jose Rock'n'Roll - 150 minutes or 11 miles (whichever comes first)

Follow the WOW Team on Facebook. Here's the link

Follow the WOW Team on twitter. Here's the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Lauren G (center) is training for a 4:30:59 or faster marathon time. When she completes her marathon she will qualify to run the Boston Marathon. Go Lauren!

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 walk technique for a total of 18 miles. The technique worked well and we actually ran faster than our 10:48 target.

Next week on Sunday, August 29, at the Berkeley Marina (across from Sea Breeze Market) at 8:00 am, the Rock’n’Roll Half Marathoners will be running 11 miles (9 miles for Nike); the Marathoners will be running 20 miles, this time at a 10:48 pace; they will also add an additional 1 mile walk followed by 1 mile slow run for an actual total of 22 miles.

If you are running the Long Beach Half or Marathon, your electrolyte liquid is Powerade. There will also be Mocha, Raspberry, and Strawberry Cliff Shots offered at some of the aid stations. The Strawberry contains 25mg of caffeine, the Mocha 50 mg of caffeine and the Raspberry 0 mg of caffeine. It’s always a good idea to try the liquids and gels during your training runs to make sure that they agree with you and help you maintain your energy for the entire time that you are running.

Let’s continue to stay strong as we run together. Join us next Sunday, August 29 at the Berkeley Marina for another great run!

For the week of August 16 - 22, 2010. Here's what WOW is up to!

Join WOW to train for a fall 5K or 10K Walk or Run

Join WOW for 60 minutes of workout, walking or running, or a combination of both for FITNESS, PLAIN AND SIMPLE. Ongoing...

Wednesday, August 18, 2010
1. Track in SF with Coach Stephanie - 6:00 - 7:00 AM. Drop-ins always OK

2. Personal Training Time with Coach Stephanie - 7:00 - 10:00 AM. Extra fee

3. Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

4. Track in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Thursday, August 19, 2010
1. Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM. $15 with RSVP, $20 at the sight

2. Track/boot camp with Thursday focus on speed, core and strength training in San Francisco with Coach Stephanie - 6:30 - 8.00 PM. $20 with RSVP/$25 drop-in (Must RSVP)

Saturday, August 21, 2010
1. 60 minutes and up. Walnut Creek group meet at Heather Farms, Walnut Creek. Go for maintenance (60 minutes) or for San Jose Rock'n'Roll at 140 minutes (or 10 miles, whichever comes first). Led by Jessica M, and Viriginia G - walk, run, or run/walk - 8:00 AM

2. 60 minutes to 18 miles, led by Coach Stephanie, Lauren G, and Sarah T. Runners, Run/Walkers, Walkers. All abilities welcome. Sawyer Camp, San Mateo - 8:00 AM

3. Join Coach Stephanie for Boot Camp at Lake Merritt, every other Saturday. Meet at El EmbarcaderoPlaza near the Grand Lake Theater and the columns at the lake at 12:00. Bring water, yoga mat (or towel) weights, and lunch for afterward. Extra fee. RSVP and pay at http://meetup.com/gowowteam.com Next boot camp is August 28

Sunday, August 22
1. Inspiration Point, Berkeley Hilles, 60 minutes to 10 miles (or 140 minutes, whichever comes first). Go for maintenance or 5/10K Training or keep increasing for San Jose Rock'n'Roll/LB 1/2 at 140 minutes (10 miles). Led by Coach Stephanie and Virginia G - walk, run, or run/walk - 8:00 AM

Times and Distances based on goals
Maintenance and 5/10K Training - 60 minutes

Week 7 of Nike Women's and Long Beach/Fall Marathon Training - 18 miles

Week 8 for San Jose Rock'n'Roll - 140 minutes or 10 miles (whichever comes first)

Follow the WOW Team on Facebook. Here's the link

Follow the WOW Team on twitter. Here's the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

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.

Novice Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
Complete 2 X (3X400m) hard segments. You choose the pace (walking easy/hard, run/walk, or running). Focus on the lean. Rest while other group finishes second 400. Repeat after both groups re-gather.
Cool-down 1 - 2 laps easy
Stretch

Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

Lauren G is training to qualify for Boston. You can too! Join us.

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 Meghan W to keep me talking and moving which made the time pass by quickly. We also began our work-out with Ruth and April who did 3 laps, and Joanne, Christy and her mother Jeanette who walked the Lake, or 100 minutes. Great moving, ladies!

For those of you training for the San Jose Half Marathon, the course electrolyte liquid will be Cytomax, citrus flavor. It’s a good idea to try some on your practice runs to know that it agrees with you. You will also be offered Gu at one station.

Next week, Saturday, August 21, we will be running 18 miles at a pace of 10:48 per mile at Sawyer Camp. Come out and join us!

Follow the WOW Team on Facebook. Here's the link

Follow the WOW Team on twitter. Here's the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

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 choose the pace and the distance. Listen to your breathing. Use your arms!
Rest with Advanced Group then repeat 5 more times. Keep track of time, if you have a watch
Cool-down 1 - 2 laps easy
Stretch

Before stretching, if we have time, we will check cadence for anyone interested.

Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

Unique and that cute pup at Lake Merritt. Hope to see you this weekend!

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!

Join WOW to train for a fall 5K or 10K Walk or Run

Join WOW for 60 minutes of workout, walking or running, or a combination of both for FITNESS, PLAIN AND SIMPLE. Ongoing...

Wednesday, August 11, 2010
1. Track in SF with Coach Stephanie - 6:00 - 7:00 AM. Extra fee

2. Personal Training Time with Coach Stephanie - 7:00 - 10:00 AM. Extra fee

3. Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

4. Track in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Thursday, August 12, 2010
1. Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM. Extra fee

2. Track/boot camp with Thursday focus on speed, core and strength training in San Francisco with Coach Stephanie - 6:30 - 8.00 PM. Extra fee (Must RSVP)

Saturday, August 14, 2010
1. 60 minutes and up. Walnut Creek group and all others meet at Lake Merritt, Oakland. Go for maintenance (60 minutes) or for San Jose Rock'n'Roll at 130 minutes (or 9 miles, whichever comes first). Fall marathoners will run 13 miles. Led by Jessica M, Lauren G, Coach Stephanie, and Viriginia G - walk, run, or run/walk - 8:00 AM

2. 60 minutes to 9 miles, led by Kim L and Sarah T. Runners only. Great Hiway, Java Beach and Judah. 8:00 AM

3. Boot Camp at Lake Merritt, led by Coach Stephanie. Meet at El EmbarcaderoPlaza near the Grand Lake Theater and the columns at the lake at 12:00. Bring water, yoga mat (or towel) weights, and lunch for afterward. Extra fee. RSVP and pay at http://meetup.com/gowowteam.com

Sunday
1. Harbor Bay, Alameda, 60 minutes to 9 miles (or 130 minutes, whichever comes first). Go for maintenance or 5/10K Training or keep increasing for San Jose Rock'n'Roll/LB 1/2 at 130 minutes (9 miles). Led by Coach Stephanie and Virginia G - walk, run, or run/walk - 8:00 AM

Times and Distances based on goals
Maintenance and 5/10K Training - 60 minutes

Week 6 of Nike Women's and Long Beach/Fall Marathon Training - 13 miles

Week 7 for San Jose Rock'n'Roll - 130 minutes or 9 miles (whichever comes first)

Follow the WOW Team on Facebook. Here's the link

Follow the WOW Team on twitter. Here's the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

OK, I'll start drinking my milk for recovery if I'll start looking like Dara!

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, each week for the next 3 weeks.

You can RSVP on your meetup site (look to your right on the website for those links); (WOW has 5 of these), or go to the Go WOW Team site and tell us which workout you will attend; (or pay for a drop-in at http://gowowteam.com/join-us), or comment here on this page and telling us which workout you'll be coming to.

Questions? Contact me and/or take a look at the chocolate milk meetup website for a contest and additional information on the benefits of milk for workout recovery.

What to do:

The Coach dishes it out like a pro!

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 you doing now? Why did you stop coming?

The WOW Team has been in existence since 2006 and I was coaching some of you well before that time. The lives of the members have touched me deeply. In the time that we have known each other we have changed as our lives have continued – some changes have been good and some have been just plain rotten; some events have been joyous, and some intensely sad; we have all seen success and failure during that time. But what keeps some of us coming back and stops others from returning? I want you to know that, when you stop coming, I notice. I miss you. Each one of you makes a difference to me and to the WOW Team.

I miss the relationship and opportunity to share fitness with you. I miss your friendship and seeing your growth as an athlete. Additionally, what I have seen, over several years, is that the friendships that have developed from those of you who have kept coming are significant.

We have a special connection because of our commitment to each other through WOW along with a respect for our lives outside of this group. We come together to share a lifetime goal of fitness. What we look like, how much money we make; what political party we belong to; all fall outside of the scope of judgment of the WOW Team.

If you are a committed member of the WOW Team, thank you and keep coming! If you have fallen by the wayside, for whatever reason, please know that we want you back. When you return we will all be better because of it.

The time is now…

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 program for novice racers. Have fun.

Lauren G is training to qualify for Boston. You can too! Join us.

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 have the confidence to do more 20 milers which will occur later on in the training schedule.

Come join us for the shorter run of 13 miles at Lake Merritt on Saturday, August 14. Our target pace is 10:33 a mile. We hope to see you there at 8:00 a.m.

Follow the WOW Team on Facebook. Here's the link

Follow the WOW Team on twitter. Here's the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Go Ladies Go! Photo by EA Gordon Designs

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 group that meets regularly, without fail?

3. Do you want to make fitness an ongoing part of your life?

4. Would you like to try a race - even if you are a walker?

5. Are you already running and want to run faster or farther?

6. Could you use some advice from a professional, long distance running coach and nationallly certified personal trainer?l

Coach Stephanie founded The WOW Team - Fit Women of the World for you! The WOW Team offers all of the above and meets every week - rain or shine in several locations throughout the Bay Area. Join Coach Stephanie and other women who share your fitness goals.

We are as varied as they come but we share two things:

A. We are all women

B. We want fitness as a regular part of our life

Bay Area Women's Fitness Writer for examiner.com

Go WOW Team on Facebook

Follow us on twitter

The WOW Team encourages fitness, through running, walking, and movement outdoors, for all women, all sizes, all ages, all abilites, all year round. Join us!

Watch the turnover

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
Complete 12 laps without stopping, concentrating on your breathing and landing softly
Keep track of time, if you have a watch and try to keep the same lap time for each of the 12 laps
Cool-down 1 - 2 laps easy
Stretch

Novice Walkers, Walk/Run, Runners, Half Marathoners
Warm-up 10 minutes
2 X 800 hard. Rest until others return.
4 X 400 hard. Rest until others return.
Cool-down 10 minutes
Stretch

Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

Claire D, Ellen G, Kiera N going over course details

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!

Join WOW to train for a fall 5K or 10K Walk or Run

Join WOW for 60 minutes of workout, walking or running, or a combination of both for FITNESS, PLAIN AND SIMPLE. Ongoing...

2. Co-ed Runner's boot camp with Tuesday focus on track in San Francisco with Coach Stephanie - 6:30 - 7:30 PM (Must RSVP)

Wednesday, August 4, 2010
1. Track in SF with Coach Stephanie - 6:00 - 7:00 AM

2. Personal Training Time with Coach Stephanie - 7:00 - 10:00 AM

3. Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

4. Track in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Thursday, August 6, 2010
1. Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

2. Co-ed Runner's boot camp with Thursday focus on core and strength training in San Francisco with Coach Stephanie - 6:30 - 7:30 PM (Must RSVP)

Saturday
1. 60 minutes and up. Walnut Creek. Arbolado Park. Go for maintenance (60 minutes) or for San Jose Rock'n'Roll at 120 minutes (or 8 miles, whichever comes first), led by Jessica M, and Viriginia G - walk, run, or run/walk - 8:00 AM

2. 60 minutes to 20 miles at Sawyer Camp, led by Coach Stephanie and Lauren G (marathon training), Carol H (SJRNR run/walk training), Kim L (60 minutes running) Sarah T (60 min run, walk, or run/walk)- 8:00 AM

Sunday
1. Point Isabel, 60 minutes to 8 miles. Go for maintenance or 5/10K Training or keep increasing for San Jose Rock'n'Roll/LB 1/2 at 120 minutes (8 miles). Led by Coach Stephanie - walk, run, or run/walk - 8:00 AM

Times and Distances based on goals
Maintenance and 5/10K Training - 60 minutes

Week 5 of Nike Women's and Long Beach/Fall Marathon Training - 20 miles

Week 4 for San Jose Rock'n'Roll - 120 minutes or 8 miles (whichever comes first)

Follow the WOW Team on Facebook. Here's the link

Follow the WOW Team on twitter. Here's the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

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 and still join a group workout".

Boot camp will last from 12:00 - 1:00 every other Saturday.

Afterward, at 1:00, bring a picnic lunch or, join us at that time (no boot camp first) to catch up on all the WOW fitness gossip. All women are welcome to come to the picnic lunch.

Meet at El Embarcadero, near the pillars and the grass across from the local library.

Price is $15 when you RSVP up to 9PM the night before the workout. Drop-ins without reservations need to bring $20 Cash.

For more details and reservations go to http://meetup.com/gowowteam

Or contact Coach Stephanie at gowowteam@gmail.com

When: Every other Saturday, starting August 14, 2010

Where: Meet at the columns, next to the lake at El Embarcadero, across the street from the Lakeside Library (near Grand Lake Theater)

Time: 12:00 Noon to 1:00

RSVP: at http://meetup.com/gowowteam

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!

Congratulations Ladies! A very special thank you to Coach Stephanie for all your words of encouragement and support. You are truly a phenomenal coach and I appreciate all of the great training advice that you give me. And to all the WOW women for sharing your tips and experiences. I have learned so much since joining the group in Jan. I feel so blessed to have found and be part of such a great group of women. Go WOW team! - Kiera N

CONGRATs, WOW team!!!!! I'm floored by your achievement and honored by knowing you!!! Let's celebrate! - Ann B

Congratulations WoW team! You are all winners! - Jennifer W

Congrats to everyone who ran last weekend in the SF Marathon! Wish I was there! - Rachel C

7/26/2010

well, at 4:30 am on Sunday morning my alarm went off! I toddled down to the Ferry Building, found the wave areas and lined up. I panicked, decided i had to use the restroom and waited in line...and waited...and waited. I missed the wave 6 start! So, i got in with the wave 7 group and started the race...and they're off!

The first few miles were great, and i was mentally prepared for the first small hill. The incline to the Golden Gate Bridge was pretty steep, but; once again, i was expecting it and mentally prepared. i made it up and on to the bridge. What a cool feeling....hundreds of runners entering the bridge and hundreds of runners leaving the bridge. We were surrounded by fog and mist and the looming red arches of the bridge....amazing! Miles 10 and 11 were the toughest. My right knee started to hurt. BUT, as the tacky t-shirt says 'pain is just weakness leaving the body' I sucked it up and headed home. The downhills in the Presidio were my favorite...stephanie, why dont people know how to run downhill? I took your advice: lean forward, spread your legs a little, and let gravity do it's job. I passed so many people...ha ha!!

The park portion of the run seemed a little longer than i thought it should be...and the finish line couldn't have come soon enough. Crossing that line was an amazing experience. I picked up speed and daintily, maybe even gazelle-like, crossed the finish line! My official time was 2:16. After factoring all my little side steps of slower runners, and the few people that fell on the bridge in front of me, 2:10 is my goal for my next race...oh, yes, i am registering for the Houston half marathon in January and the Long Beach half in October...I"m in!!

Thank you so much for all of your words of encouragement, guidance, and belief that I could do this. Truly, truly appreciated.

now i'm off to ice my knee and eat a steak - claire s

Hi Stephanie - Just got your VM re: race..You were the first to tell me my time. I am so happy!! You did really good too! Congrats and thank you for helping me achieve my goal. I am so happy we had a practice run so I could correct my form..Really made a big difference. Your the best. I miss the Sawyer Camp runs and need to get back on schedule with WOW group..Now I must sign up for the next race..I can't wait to improve..I really am motivated after this run...Thanks a million..Hope to see you in a couple weeks... - Karen S

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