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	<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
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	<description>Lifetime Fitness &#38; Friendship for Women through Running &#38; Walking</description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/marathon-minute-18/</link>
		<comments>http://gowowteam.com/marathon-minute-18/#comments</comments>
		<pubDate>Sun, 20 May 2012 22:45:40 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[Marathon Minute]]></category>
		<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[race training]]></category>
		<category><![CDATA[see jane run half marathon training]]></category>
		<category><![CDATA[Women's Run Club]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7627</guid>
		<description><![CDATA[May 20, 2012 by Lauren Ganes, Marathon Coordinator Photos by Lizette Militar Byers Ready, Set, Go! WOW women are more than ready to take on the See Jane Half Marathon! We all owe Coach Stephanie our gratitude for marking the &#8230; <a href="http://gowowteam.com/marathon-minute-18/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/marathon-minute-18/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/mini-marathon-minute/</link>
		<comments>http://gowowteam.com/mini-marathon-minute/#comments</comments>
		<pubDate>Thu, 10 May 2012 19:04:09 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Marathon Minute]]></category>
		<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[divas half marathon]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[running buddies]]></category>
		<category><![CDATA[Women's Run Club]]></category>
		<category><![CDATA[womens training]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7613</guid>
		<description><![CDATA[from Lauren Ganes, Marathon Coordinator BRAVO and CONGRATULATIONS to Beth W. on an outstanding performance at the Divas Half Marathon May 6! Her dedication and perseverance led to a successful race! The See Jane Run Half Marathon is just a &#8230; <a href="http://gowowteam.com/mini-marathon-minute/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/mini-marathon-minute/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/jump-start-your-summer-and-fall-training-with-wow/</link>
		<comments>http://gowowteam.com/jump-start-your-summer-and-fall-training-with-wow/#comments</comments>
		<pubDate>Fri, 04 May 2012 01:23:12 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[Events/Races]]></category>
		<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[Join the WOW Team]]></category>
		<category><![CDATA[The Weekly Pep Talk]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[womens running club]]></category>
		<category><![CDATA[womens walking club]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7540</guid>
		<description><![CDATA[50 in 100 The WOW Team is adding 50 new members in the next 100 days and we want YOU! Here is what the WOW Team Offers Every Day: Professional Coaching with personalized training and goal setting More than 7 &#8230; <a href="http://gowowteam.com/jump-start-your-summer-and-fall-training-with-wow/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/tempo-workout-for-the-track/</link>
		<comments>http://gowowteam.com/tempo-workout-for-the-track/#comments</comments>
		<pubDate>Wed, 18 Apr 2012 23:18:20 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[gowow team]]></category>
		<category><![CDATA[half marathon]]></category>
		<category><![CDATA[tempo run]]></category>
		<category><![CDATA[tempo workouts]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7480</guid>
		<description><![CDATA[Tempo Workout for Half Marathon Pacing Everyone warm up on the track for 5 - 10 minutes easy jogging followed by some dynamic stretching (jumping jacks, bicycles, high knees, butt kicks = 2 - 4 laps + stretching) 2:30 - &#8230; <a href="http://gowowteam.com/tempo-workout-for-the-track/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-34/</link>
		<comments>http://gowowteam.com/track-34/#comments</comments>
		<pubDate>Thu, 12 Apr 2012 21:13:30 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[Ask Coach Stephanie]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[track workout]]></category>
		<category><![CDATA[train with WOW]]></category>
		<category><![CDATA[womens running]]></category>
		<category><![CDATA[womens running club]]></category>
		<category><![CDATA[womens walk club]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7463</guid>
		<description><![CDATA[Track for the Week of April 9 - 15, 2012 Everyone warm up on the track for 5 - 10 minutes (2 - 4 laps) Intermediate Workout (6 months or more base work) 1 X 1 mile at hard pace &#8230; <a href="http://gowowteam.com/track-34/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/track-34/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/the-weekly-pep-talk-see-jane-run-here-comes-the-wow-team/</link>
		<comments>http://gowowteam.com/the-weekly-pep-talk-see-jane-run-here-comes-the-wow-team/#comments</comments>
		<pubDate>Thu, 12 Apr 2012 20:11:23 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[The Weekly Pep Talk]]></category>
		<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Ask Coach Stephanie]]></category>
		<category><![CDATA[bay area running club]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Join the WOW Team]]></category>
		<category><![CDATA[online coaching]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[women's fitness]]></category>
		<category><![CDATA[womens running club]]></category>
		<category><![CDATA[womens walking club]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7460</guid>
		<description><![CDATA[The Weekly Pep Talk #189 Start April 9, 2012 &#160; Words to Live By: Fear is that little darkroom where negatives are developed. - Michael Pritchard WOW Woman of the Week: &#160;Robbi Cook, from humble beginnings, you stuck with the &#8230; <a href="http://gowowteam.com/the-weekly-pep-talk-see-jane-run-here-comes-the-wow-team/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/the-weekly-pep-talk-see-jane-run-here-comes-the-wow-team/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/the-weekly-pep-talk-wow-was-smokin/</link>
		<comments>http://gowowteam.com/the-weekly-pep-talk-wow-was-smokin/#comments</comments>
		<pubDate>Tue, 27 Mar 2012 15:10:34 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[The Weekly Pep Talk]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Oakland 5K]]></category>
		<category><![CDATA[Oakland Half Marathon]]></category>
		<category><![CDATA[Oakland Relay]]></category>
		<category><![CDATA[Oakland Run Fest]]></category>
		<category><![CDATA[Weekly Pep Talk]]></category>
		<category><![CDATA[womens running club]]></category>
		<category><![CDATA[wow team]]></category>
		<category><![CDATA[wow team workouts]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7442</guid>
		<description><![CDATA[The Weekly Pep Talk #187 Start March 26, 2012 Words to Live By: &#34;Man is a goal-seeking animal. His life only has meaning if he is reaching out and striving for his goals.&#34; -&#160; Aristotle Final Chance: Please Vote! Get &#8230; <a href="http://gowowteam.com/the-weekly-pep-talk-wow-was-smokin/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/the-weekly-pep-talk-wow-was-smokin/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-33/</link>
		<comments>http://gowowteam.com/track-33/#comments</comments>
		<pubDate>Mon, 19 Mar 2012 22:49:24 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Speed workouts]]></category>
		<category><![CDATA[track]]></category>
		<category><![CDATA[womens running club]]></category>
		<category><![CDATA[wow team]]></category>
		<category><![CDATA[wow workouts]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7360</guid>
		<description><![CDATA[Track for the weeks of March 19 through April 1, 2012 March 19 - 25 Warm up on the track for 5 - 10 minutes (3 - 4 laps) Timed 2 mile for our See Jane Run Trainees and 5K/Relay &#8230; <a href="http://gowowteam.com/track-33/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/track-33/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/race-week-strategy/</link>
		<comments>http://gowowteam.com/race-week-strategy/#comments</comments>
		<pubDate>Wed, 14 Mar 2012 20:52:45 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Events/Races]]></category>
		<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Ask Coach Stephanie]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[race success]]></category>
		<category><![CDATA[race tapering]]></category>
		<category><![CDATA[race week]]></category>
		<category><![CDATA[tapering for a race]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7348</guid>
		<description><![CDATA[Race Strategy 101 – The focus of this information is on a 5K or 10K Race. It is information to utilize during the week before your race. For half marathons I'll fill in the details when things are a bit &#8230; <a href="http://gowowteam.com/race-week-strategy/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-32/</link>
		<comments>http://gowowteam.com/track-32/#comments</comments>
		<pubDate>Wed, 14 Mar 2012 20:30:50 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[Ask Coach Stephanie]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[track]]></category>
		<category><![CDATA[womens running club]]></category>
		<category><![CDATA[womens walking club]]></category>
		<category><![CDATA[wow team]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7339</guid>
		<description><![CDATA[Track for the week of March 12 - 18, 2012 Warm up on the track for 5 - 10 minutes (3 - 4 laps) 6 X 800 meters (2 laps) hard with 400 meters at a recovery pace (easy jog &#8230; <a href="http://gowowteam.com/track-32/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/track-32/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/the-weekly-pep-talk-less-than-2-weeks-to-oakland-and-12-weeks-for-see-jane-run/</link>
		<comments>http://gowowteam.com/the-weekly-pep-talk-less-than-2-weeks-to-oakland-and-12-weeks-for-see-jane-run/#comments</comments>
		<pubDate>Wed, 14 Mar 2012 17:17:02 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[The Weekly Pep Talk]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[see jane run half marathon training]]></category>
		<category><![CDATA[walk run with the WOW Team]]></category>
		<category><![CDATA[womens running club]]></category>
		<category><![CDATA[womens walking club]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7334</guid>
		<description><![CDATA[The Weekly Pep Talk #185 Start March 12, 2012 Words to live by: &#160;&#34;Do the thing and you will have the power.&#34; - Ralph Waldo Emerson Woman of the Week: Pam Skiles &#8211; as humble as they come. Soooo much &#8230; <a href="http://gowowteam.com/the-weekly-pep-talk-less-than-2-weeks-to-oakland-and-12-weeks-for-see-jane-run/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/the-weekly-pep-talk-only-20-days/</link>
		<comments>http://gowowteam.com/the-weekly-pep-talk-only-20-days/#comments</comments>
		<pubDate>Wed, 07 Mar 2012 01:07:37 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[The Weekly Pep Talk]]></category>
		<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[walk]]></category>
		<category><![CDATA[Weekly Pep Talk]]></category>
		<category><![CDATA[womens running]]></category>
		<category><![CDATA[WOW Workout]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7284</guid>
		<description><![CDATA[The Weekly Pep Talk #184 Start March 5, 2012 Words to live by: &#34;One of the best things to do sometimes is simply to be.&#34; - Eric Butterworth &#160; Woman of the Week: &#160;Mary Sue W, who usually runs with &#8230; <a href="http://gowowteam.com/the-weekly-pep-talk-only-20-days/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/tempo-walk/</link>
		<comments>http://gowowteam.com/tempo-walk/#comments</comments>
		<pubDate>Wed, 29 Feb 2012 18:29:09 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Ask Coach Stephanie]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[fitness walking]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[power walking]]></category>
		<category><![CDATA[tempo walking]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7259</guid>
		<description><![CDATA[As a long time runner and professional coach I run into the same questions many times. They are great questions because they indicate that people are trying to learn and train with knowledge, not just follow the pack blindly. Here &#8230; <a href="http://gowowteam.com/tempo-walk/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/examiner-com/</link>
		<comments>http://gowowteam.com/examiner-com/#comments</comments>
		<pubDate>Fri, 24 Feb 2012 18:22:51 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[don't give up]]></category>
		<category><![CDATA[east bay women]]></category>
		<category><![CDATA[examiner.com]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[life is good]]></category>
		<category><![CDATA[success team calls]]></category>
		<category><![CDATA[women's fitness]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7161</guid>
		<description><![CDATA[I had the pleasure of being on a phone call last night where women shared positive pieces of their lives with me. This informal call began because we determined, as a group, that we needed affirmation on what is good &#8230; <a href="http://gowowteam.com/examiner-com/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/the-weekly-pep-talk-12/</link>
		<comments>http://gowowteam.com/the-weekly-pep-talk-12/#comments</comments>
		<pubDate>Wed, 22 Feb 2012 18:51:57 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[The Weekly Pep Talk]]></category>
		<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[Oakland Marathon]]></category>
		<category><![CDATA[Oakland Running Festival]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[Weekly Pep Talk]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7138</guid>
		<description><![CDATA[5 weeks left. Are you getting excited? You are definitely getting more fit! The Weekly Pep Talk #182 Start 2-20-2012 Words to live by: Never ignore a gut feeling, but never believe that it&#39;s enough - Robert Heller Woman of &#8230; <a href="http://gowowteam.com/the-weekly-pep-talk-12/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-30/</link>
		<comments>http://gowowteam.com/track-30/#comments</comments>
		<pubDate>Wed, 22 Feb 2012 01:15:36 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Half Marathon Training]]></category>
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		<guid isPermaLink="false">http://gowowteam.com/?p=7135</guid>
		<description><![CDATA[Track workout for the week of Feb. 20 - 28, 2012 Do 1 mile warm-up followed by dynamic stretches 10 X 400 with 400m RI (Active Recovery) Cool down 1 -2 laps walking or jogging Stretch Don't know your tempo &#8230; <a href="http://gowowteam.com/track-30/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/weekly-pep-talk-5/</link>
		<comments>http://gowowteam.com/weekly-pep-talk-5/#comments</comments>
		<pubDate>Wed, 15 Feb 2012 18:53:48 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[The Weekly Pep Talk]]></category>
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		<guid isPermaLink="false">http://gowowteam.com/?p=7104</guid>
		<description><![CDATA[The Weekly Pep Talk #181 Start 2-13-2012 Words to live by: In prosperity, our friends know us; in adversity, we know our friends. - John Churton Collins Woman of the Week:&#160; Dawn Paser is creating a dynamic Saturday group of &#8230; <a href="http://gowowteam.com/weekly-pep-talk-5/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/the-weekly-pep-talk-11/</link>
		<comments>http://gowowteam.com/the-weekly-pep-talk-11/#comments</comments>
		<pubDate>Wed, 08 Feb 2012 00:23:05 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[The Weekly Pep Talk]]></category>
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		<guid isPermaLink="false">http://gowowteam.com/?p=7076</guid>
		<description><![CDATA[The Weekly Pep Talk #180 Start February 6, 2012 Words to live by: &#160;If you always do what you&#39;ve always done, you&#39;ll always get what you&#39;ve always got. &#8211; Doug Kaufmann Woman of the Week: &#160;Amanda Moynihan &#8211; Going strong &#8230; <a href="http://gowowteam.com/the-weekly-pep-talk-11/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-29/</link>
		<comments>http://gowowteam.com/track-29/#comments</comments>
		<pubDate>Thu, 02 Feb 2012 21:47:27 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
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		<category><![CDATA[Women's Run Club]]></category>
		<category><![CDATA[womens walk club]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=7034</guid>
		<description><![CDATA[Track workout for the week of Jan 30 - Feb 4, 2012 Do 1 mile warm-up followed by dynamic stretches 1 mile at tempo pace with 2 min break 2 miles at tempo pace with 2 min break 800 meters &#8230; <a href="http://gowowteam.com/track-29/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-28/</link>
		<comments>http://gowowteam.com/track-28/#comments</comments>
		<pubDate>Thu, 19 Jan 2012 15:20:56 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
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		<guid isPermaLink="false">http://gowowteam.com/?p=6950</guid>
		<description><![CDATA[Track Workouts for the week of January 16-22, 2012 written by Coach Stephanie Intermediate to Advanced Runners Warmup 10 - 20 minutes 6 X 800m at slightly more than your 400m pace (5 - 10 secs per lap additional) with &#8230; <a href="http://gowowteam.com/track-28/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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