To see a calendar of future workout dates, go to our website calendar at http://gowowteam.com/calendar

Join WOW - Fit Women of the World soon!

WOW Fall Training is winding down and we are starting to ramp up for the Oakland Running Festival Races in March 2011. Join us!

Note: Directions for all Workouts and Events can be found at http://gowowteam.com/directions or by going to our Directions Tab at the top of the website http://gowowteam.com. Thank you.

RSVP for events at the Events Tab on our facebook page or on meetup, please if you are a current member.

Pay at http://gowowteam.com/join-us if you are a drop-in or wish to become a member.

Wednesday, Every Week

1. New time! 6:30 - 7:30 AM - SF Women Runners' Speed Training Track Workouts - Kezar Track in SF every Wednesday. Led by Coach Stephanie.

2. 8am - 10am - Coach Stephanie available for Personal Training Sessions. Meet at Kezar Stadium. Contact her at CoachStephanie@GoWOWTeam.com

3. 6:30pm - 7:30pm - Piedmont track workouts every Wednesday evening. Join us! - Piedmont High School Track near 301 Wildwood Avenue.

Friday, Every Week 7am - 10am - Coach Stephanie Available for Personal Training Sessions. Contact her at CoachStephanie@GoWOWTeam.com

This Friday, December 17- Info and Sign-up Party at See Jane Run, San Francisco. 6:00 PM. Join Coach Stephanie as she answers questions about novice through advanced training for the upcoming Oakland Half Marathon, Marathon, Relay, and 5K Training offered by the WOW Team.

Coach Stephanie at Dolores Park - SF Sharing Information

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, north central section of the track, near Arguello and Lincoln

7:00 - 8:00am - Kezar Boot camp - outdoor focus on core, strength, flexibility, and power. Extra fee.

6:30pm - 7:30pm - Piedmont track workouts
Where: Meet on the track

Thu June 3, 2010
6:30pm - 7:30pm Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Fri June 4, 2010

Sat June 5, 2010
8am - 9am Run Lake Merced/Zoo Area, SF- 60 Minutes - 11 miles - Runners only
Where: Meet near Java Beach Cafe on Sloat Blvd. For details look at the directions tab on the home page

Sun May 30, 2010 - Berkeley Marina, Berkeley- 60 minutes to 11 miles
Where: Meet at the Seas Breeze Market. Full details on the website under http://gowowteam.com/directions - 8AM

Debbie T and River K at Kaiser Half Marathon

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.

Novice Track Workout - 10 min warm-up, 6 X 400 hard with rest until intermediate group is also rested, 10 min cool-down, stretch

Maintenance and "Veg-out" long day at work Workout - 10 min warm-up, 1 lap hard, 1 lap easy, 10 minutes easy at end, stretch.

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

The Weekly Pep Talk – March 8-14, 2010 Almost There!

This Week is dedicated to Sara N. Your time will come. Do not lose heart.

Dear WOW Members and Interested Readers,

We are getting so close to the Oakland Running Festival, the FINAL GOAL for many of you! Are you getting excited? Do you feel prepared? If you have been sticking with the program you are going to be ready for The BIG DAY! It’s just around the corner!

Last Sunday The WOW Gals were at The Berkeley Marina and many of you completed the 13 mile or 3 hour workout. Everyone had a good workout and the weather was ideal. I was very impressed at the tenacity of each member as she came through the aid station, re-supplied and kept going!

Claire D and Elke V led the pack, while Joanne G and puppy swept the course. Julie Y has made tremendous progress and her tenacity is laudable. Heidi H is so steady and determined. And then we have Ann B, Stephaney C, Jennifer B and Jennifer W, Jessica M, Brenna J, Gini H, Kathryn L, and Kathleen G. Each of you is ...Click here for the rest of the news...

Work out with The WOW Team. It's fun!

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 Lomas Track in Walnut Creek. Track for all abilities

Saturday, 8:00 AM, SF Zoo - Java Beach on Sloat. 60 minute tempo run. Runners only.

Sunday, 8:00 AM. Two separate locations:

• 5K - 60 minutes*
• Novice Half Marathoners -3 hours, 20 minutes or 14 miles, whichever comes first
• Intermediate Half Marathoners - 14 miles (1 miles warm-up) plus 13 miles steady pace

Listen up. This stuff is important!

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 by Monday at 9:00 AM

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. All Abilities Welcome

Sunday, 8:00 AM. Practice at The Berkeley Marina. Meet at Sea Breeze Market

For directions and details on the routes, look at the Directions Tab at the top of the home page

• 5K - 60 minutes*
• Novice Half Marathoners - 3 hours or 13.1miles, whichever comes first
• Intermediate Half Marathoners - 13.1 miles (1 miles warm-up) plus 12.1 miles on pace

Lauren G, glad to have the hills out of the way. On to the food at our Lafayette Reservoir Run

Go Ellen Go!

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. I can't say enough good about lululemon coming through with that fantastic brunch. Thank you to Sylvia, Lindsay, and Baker Junnell. Thank you to Sylvia's family for their help, too. Thank you to the entire lululemon staff for their support of The WOW Team. When can we do it again?

Week 8 of 12 weeks! WOW! This weekend is a 12 miler or 2 hours and 40 minutes (whichever comes first); next week 13 miles; the week after 14 miles; 10 miles, then…Race Day! You 5K Trainees are on the same time plan with a lighter mileage schedule. In fact, your training time is up to 60 minutes and will stay there for the remainder of the training. VERY CIVILIZED!

Volunteers needed for our 13 mile practice run March 7 - Volunteers needed for our upcoming training workout on the Oakland Half Marathon Course. Bring out the spouse? The WOW Team and LMJS will practice on the actual course on March 7.

I need:

1. A bicyclist or runner to accompany me while marking the course in the morning. Time requirement (6:30 to 8:00 AM approximately)

2. People to “man” the aid station at 6 miles (approximately). This can be any age. We’ll offer water, energy drink, gu, and oranges (maybe). This could be an individual, a family, friends, whatever. Time requirement from (8:00AM to 10:00 approximately). Please let me know if you are interested in assisting. Contact Coach Stephanie at coachstephanie@gowowteam.com

We have new photos from Lafayette Reservoir on facebook

http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501

There are also some photos on the website so check’em out. Thank you to Lauren G and Ellen G for taking these great photos.

Granola, please? - Dear lululemon, Sarah K loved your granola. Do you have a recipe you would share? Thank you very much. The WOW Team.

Confirming this weekend - I apologize for the delay on the WPT (Weekly Pep Talk). It kind of got away from me and now it’s already Friday. You can usually find all the information you need on our website and on the meetup sites for each region.

Saturday’s workout is in San Francisco at 8:00 and includes a 60 minute tempo run starting at Judah and The Great Highway and will head over to Land’s End. It’s a hilly course – 6 miles out and back. For competent runners only, led by Sarah T. http://meetup.com/go-wow-team-sf

Sunday we offer two separate locations for all WOW Members. Walkers, runners, run/walkers, Running Festival trainees and general fitness women – Everyone! We’ll meet at 8:00 at Arbolado Park in Walnut Creek or Sawyer Camp in San Mateo. You can RSVP at http://meetup.com/gowowteam or http://meetup.com/go-wow-team-oeb, or http://meetup.com/go-wow-team-sobay

Details for all these workouts are on the main WOWwebsite at http://gowowteam.com

Beyond Training - Running and Racing Your Best

Join running professionals Coach Stephanie Atwood, Dr. Selina Shah, and Chi Running/Walking Instructor Hazel Wood for an afternoon symposium about running your best and getting the most out of your training. Details for this March 13 Workshop in Walnut Creek are available through THE WOW Website or http://stridebystride.com. Register before March 6 and save 20%.

Make comments, please. I love to hear from you! Go to http://gowowteam.com/comments and write away!

The WOW Team Challenge – Level 1 Bags are ready. Turn in your times and claim your prize! Details on the website at http://gowowteam.com/wow-team-challenge/

We're a Team! The Shape up SF Walking Challenge is back in 2010 - The WOW Team is signed up and ready for you to join. Just go to the link below and look for our team under the join team menu. We’re listed as Go WOW Team. Anyone, anywhere can join and get prizes for walking, running, exercising of any sort. It’s fun and it helps keep us on our fitness targets. http://www.shapeupsfwalkingchallenge.com/home

Race Discounts

March 27/28 - The Oakland Half Marathon and Twilight 5K = $5 WOW Coupon Code - Whether you register for the Twilight 5K on March 27 or the Half Marathon on March 28, you can save some money by using our WOW Team Discount. It is also a bit cheaper to sign up on Active.com rather through register by mail. The link is http://www.shapeupsfwalkingchallenge.com/home

When asked about the name of the group put Go WOW Team! The $5 discount code is WoW2010. It is case sensitive. The same discount applies to all races. We were given 50 total slots so sign up soon! Please let me know if you have questions.

April 18 – Martinez Brickyard – 4 or 8 Miler in Martinez $17.00 Discount Price for WOW Members

May 16 – Bay to Breakers – 12 K, 7.2 miles. Group Discount for $39.00

July 25 – SF Marathon, Half Marathon, 5K, Progressive Marathon – Discount TBA

Here's to fitness and fun as a group. Thank you for being a part of The WOW Team!

Coach Stephanie - coachstephanie@gowowteam.com

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"Repeat anything often enough and it will start to become you." - Tom Hopkins