From Piedmont Track 7/21/2010 Melanie A - We probably looked like Monty Python's Ministry of Silly Walks--but the drills were great--deceptively simple, but very strenuous Donna R - Awesome, I love the way Stephanie changes it up each time. All the women are fantastic! What is the time block for each of the Sunday workouts [...]
07.24.2010
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From Piedmont Track 7/21/2010 Melanie A - We probably looked like Monty Python's Ministry of Silly Walks--but the drills were great--deceptively simple, but very strenuous Donna R - Awesome, I love the way Stephanie changes it up each time. All the women are fantastic! What is the time block for each of the Sunday workouts [...]
06.29.2010
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Practice Run on the SFM First Half Course, Saturday, July 3, 2010 The WOW Team will be practicing on the actual SFM Half Marathon (First Course) on Saturday, July 3. Starting from the Ferry Terminal in SF we will run 13.1 miles including crossing the Golden Gate Bridge before ending our run in Golden Gate [...]
06.14.2010
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Comments from Coach Stephanie about running and injuries WOW Member Kerry S has a teriffic blog out there in cyberspace. I just finished reading her comments about recent running injuries and wrote these thoughts back. For Kerry's part of the article go to http://simplyrunningonfaith.wordpress.com/ Hi Kerry, You do love your running don't you? I have [...]
06.01.2010
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May 31 - June 6, 2010 - What is WOW up to? Tue June 1, 2010 6:30pm - 7:30pm - Track and Core Bootcamp for Women Where: Las Lomas Track, Walnut Creek - Extra Fee Wed June 2, 2010 6:00am - 7:00am - Kezar Track, SF - speed workouts every Wednesday AM Where: Kezar Stadium, [...]
05.25.2010
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Mon May 24, 2010 - Week 4 of SF Half Marathon Training Tue May 25, 2010 6:30pm - 7:30pm - Track and Core Bootcamp for Women Where: Las Lomas Track, Walnut Creek - Extra Fee Wed May 26, 2010 6:00am - 7:00am - Kezar Track, SF - speed workouts every Wednesday AM Where: Kezar Stadium, [...]
05.20.2010
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On Thursday, June 3 WOW will host an evening orientation at Diablo Clinical in Walnut Creek. Diablo Clinical will offer free blood sugar level and bone health testing to all interested women who RSVP. They will also have a registered dietitian on hand to speak about healthy living as it relates to lifetime fitness and weight loss.
04.23.2010
The Weekly Pep Talk April 19-25, 2010 Dedicated to Kara W, currently volunteering in Haiti This week's quote "Seize the day, Carpe Diem." - Quintus Horatius Flaccus 65BC-8BC Dear WOW Members and Interested Readers, This week's quote got me inspired to finish writing The Weekly Pep Talk. Sometimes it takes a little fire to get [...]
04.20.2010
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This week we WOW Women will be doing a boot camp instead of track. It will involve some running, standard warm-up, and concentrate on core/strength/flexibility. Continue each exercise for 2 minutes or fatigue, whichever comes first. Do the exercise with control from beginning to end. Have fun! #1 Push ups #2 Forward Lunge/Jump # 3 [...]
04.12.2010
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WOW Team Workouts for the Week of April 12 - 18, 2010 Neither rain, nor snow, nor sleet shall keep WOW Women from working out. Rock on! Come on out to keep the momentum going, even when between goals. This is what The WOW Team is about: fitness and friendship through running, walking, and the [...]
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 [...]
03.15.2010
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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? [...]
03.10.2010
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
03.09.2010
The WOW Team track workouts this week will continue to push you. For a half marathon there is not much of a taper required so we're still trying to get the full enchilada out of each of you. Intermediate Track Workout – 10 min warm-up, 6 X 800 hard with 1:30 RI, 10 min. cool-down, [...]
03.08.2010
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For the Week of March 8-14, 2010 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 [...]
02.28.2010
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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 [...]
02.26.2010
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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. [...]
02.25.2010
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. [...]
02.09.2010
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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, [...]