Tag Archives: improve speed

Track!!

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Here is the track workout for the week of August 8 - 14

Warm-up 5 - 10 minutes

Hill repeats:
at Kezar we will do a circuit of run hard, run easy, run up hill hard, downhill easy.

4 X Circuit

not Kezar do 30 seconds hard on the flat, turn around and return to base of hill easy, on the flat, 30 seconds uphill hard, downhill easy and relaxed using gravity to get you down the hill. No putting on the brakes, please.

Repeat 4 times. Rest 2 minutes.

Run one mile at mid-distance pace or 10 minutes steady but FAST.

Cool down 5 - 10 minutes

Stretch

Good job!

Track Workouts

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Coach Stephanie's track workouts for the weeks of October 4 - 17, 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.

Week of October 4 - 10, 2010
Marathoners and Intermediate to Advanced Runners
Warm-up 10 - 20 minutes
Bring a watch to time yourselves. We'll push each other around the track!
5 X 1000 all with 400m recovery lap in-between
Note: you will be running/jogging during the recovery phase as well as the hard phase.
Cool-down 10 minutes
Stretch

Novice to Intermediate Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
5 X 800 with 2 minutes rest in-between each lap
Cool-down 1 - 2 laps easy
Stretch

New to Track or Recovering from Injury
Please perform this workout in the outside lanes as speed is not the focus
Warm-up 10 - 20 minutes walking steady plus dynamic stretches
Sideways walk on straights (alternate sides)
Walk curves with arms pumping
Straight walk 1 lap for recovery
50 calf raises and lowers, 25 ankle circles in each direction (both legs), and/or 25 leg swings (both legs)
Repeat set 3 - 4 times
Cool-down 1 - 2 laps easy
Stretch
Week of October 11 - 17, 2010

Intermediate to Advanced and 10K Racers
Warm-up 10 - 20 minutes
2 X 1600 and 1 X 800 with 400 RI Cool-down 1 - 2 laps easy
Stretch

Novice to Intermediate and Marathon Taperers - Run, Walk, Run/Walk
Warm-up 10 - 20 minutes
6 X 400m with 400m RI
Cool-down 1 - 2 laps easy
Stretch

Veg out Track Workout for Any Week
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

Track!

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Watch the turnover

Coach Stephanie's track workouts for the week of July 12 - 18, 2010

Intermediate to Advanced Runners
Warm-up 10 - 20 minutes
5 X 600 at 5K pace. Walk back to start. Repeat.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
Stretch

San Jose Rock'n'Rollers and Newcomers to Training on the Track
Warm-up 10 - 20 minutes
We'll do a timed 2 mile practice to get a base. Your pace doesn't matter but you will be going a continuous 8 laps around the track.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
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

WOW Workouts May 24-30

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Part of the trail at Sawyer Camp in San Mateo. Photo/L. Ganes

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

6:30pm - 7:30pm - Piedmont track workouts MOVED TO LAKE MERRITT
Where: Meet near the arches and the Lakeside Library, near the Grand Lake Theater, inbetween Lakeshore and Grand Avenue

Thu May 27, 2010
6:30pm - 7:30pm Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Fri May 28, 2010

Sat May 29, 2010
8am - 9am Sawyer Camp, San Mateo - 60 Minutes - 10 miles - Runners, Walkers, and Run/Walkers
Where: Meet near the south gate. For details look at the directions tab on the home page

Sun May 30, 2010 - Point Isabel, El Cerrito- 60 minutes to 10 miles
Where: Near Mud Puppies Cafe, look on our website under directions. Meet near the bike path entrance, please, away from the dog walking area- 8AM

Free Running Groups

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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

TWPT Mar 8-14

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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...

There's lots more to this weekly pep talk! Don't miss all the good stuff... See for yourself.

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

WOW Workouts Mar 1-7

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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

Oakland Running Festival Trainees. Here is this week's long run/workout
  • 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
Fitness Forever? - 60 minutes or more. You choose.

EVERYONE does a 5 minute walking warm-up. After that you are free to break into your chosen workout style. If you are timing yourself, wait until you reach mile one to start measuring your time/mile.

*Depends on your ability - go for at least 45 minutes "pushing yourself". The rest is to increase your time on your feet.

Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com or
Coach Rob at coachrob@gowowteam.com

Go WOW Team!

TWPT Feb 22-28

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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

* * * * *

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

Track Feb 1-7

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Watch the turnover

This week's track workout is the same for all levels, all paces, all women! The WOW Team 50 Workout - For 50 minutes you will MOVE! Part 1 - Start with 2 laps warm-up, nice, easy steady walking or jogging, your choice. EASY. Part 2 - 4 laps HARD at your 10K pace (intermediate), or your run/walk race pace, " if you are new to the track. After 4 laps hard, recover with 1 lap EASY. Part 3 - 8 laps HARD (same as above). After 8 laps hard, recover with 2 laps EASY. Part 4 - 2 laps HARD (same as above). After 2 laps hard recover with 1 lap EASY. Part 5 - 2 laps HARD (same as above). Push your final lap to use up all your energy. After 2 laps hard, recover with 1-2 cool-down laps, EASY. This workout will continue for 50 minutes. We will call the time at 50 minutes. Wherever you are in the workout, cool down with a minimum of 1 EASY Lap and finish off the workout with STRETCHING. The purpose of this workout, for experienced runners, is to work with your 10K pace throughout and stay consistent on each lap for the HARD segments. If you don't know your 10K pace, talk to us in advance to help you understand what it is. For everyone, the purpose of this workout is to keep moving for the entire 50 minutes and push yourself on the HARD segments. Use the EASY laps to recover so that you can put 100% effort into the HARD parts. YOU CAN DO THIS!!

Go for it! Go WOW Team!

Track Jan 25 - 31

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San Francisco Workout Tuesday, January 26 at 6:00 AM - 10 minutes warm-up including dynamic stretch.2X (4X400) with 1'30" rest, 2'30" between sets (at your 10K race pace)*.  Hill repeats to 6:45, 1 - 2 laps walking/jogging cool-down, Stretch.

Kerry S and Coach Stephanie at Piedmont High School Track

Intermediate to Advanced at 7 - 10 minutes/mile Piedmont (Wednesday, January 27) and Las Lomas (Thursday, January 28) at 6:30 PM Intermediate to Advanced at 7 - 10 minutes/mile - 10 minutes warm-up including dynamic stretch. 2X (4X400) with 1'30" rest, 2'30" between sets (at your 10K race pace)*.  Hill repeats to 6:45, 1 - 2 laps walking/jogging cool-down, Stretch. Run/Walk at 10 - 14 minutes per mile - 400 - 800 meter walk/run warm-up (depending on your speed) plus dynamic stretches.  4X200 hard, Rest same as above, 2X200 hard plus 2 laps steady running and cool down jogging/walking for remainder of workout. Stretch. Novice Runners or Walkers 14 minutes and more- 400 meter warm-up walking/jogging plus dynamic stretches. Move (run or walk) HARD for 1/2 lap, Easy 1/2 lap. Rest with group until next set begins. Repeat until 7:15. Easy cool down walking or jogging plus stretch. Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

Wed 1/20 Track Canceled

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WOW! Track Workout in Piedmont  January 20, Continuing Every Wednesday, scheduled to occur on Wednesday, January 20, 2010 6:30 PM has been canceled. Please update your plans accordingly. Dear WOW Ladies, With the Piedmont Track flooded and rain and wind to continue through the evening I am canceling tonight's track workout.  I never like to cancel our workouts and am not intimidated by a bit of rain. Using the adage "discretion is the better part of valor" in this instance I bow down to the Weather Gods. For any of you who can make it to tomorrow night's workout at Las Lomas, that is one alternative. You can also move inside to a gym and do the workout on a treadmill. Ask for help if you're not sure how to modify the settings on the treadmill. The workout itself is loaded on our website at http://gowowteam.com/track-workout   If you have further questions, you can email me through CoachStephanie@gowowteam.com. Plans are on for the rest of the week. Sorry about tonight... Best, Coach Stephanie

Track Jan 18-24

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Good form Jeanetta!

http://gowowteam.com

San Francisco Workout Tuesday, January 19 at 6:00 AM Intermediate to Advanced at 7 - 10 minutes/mile - 10 minutes warm-up including dynamic stretch. 1X1600 (at your 10K race pace)*, 2 minutes rest, 2X800 with 1 minute rest, 4X400 with 1 min rest. Hill repeats to 6:45, 1 - 2 laps walking/jogging cool-down, Stretch. Piedmont (Wednesday, January 20) and Las Lomas (Thursday, January 21) at 6:30 PM Intermediate to Advanced at 8 - 10 minutes/mile - Track Workout - 800 meter warm-up plus dynamic stretch. 2X400 hard (at your 10K race pace)* Rest 2 minutes, 4X800 hard, rest 2 minutes, 1X400 hard plus 2 laps jogging cool-down, Stretch. Run/Walk at 10 - 14 minutes per mile - 400 - 800 meter walk/run warm-up (depending on your speed) plus dynamic stretches. 2X200 hard, Rest 2 minutes. 4X400 hard, Rest 2 minutes, 1X200 all out then cool down with 2 laps walking or running. Stretch. Novice Runners or Walkers 14 minutes and more- 400 meter warm-up walking/jogging plus dynamic stretches. Move (run or walk) HARD for 1/2 lap, Easy 1/2 lap. Rest with group until next set begins. Repeat until 7:15. Easy cool down walking or jogging plus stretch. Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

Track Jan 11 - 17

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January 11 - 17, 2010 Intermediate to Advanced 8 - 10 minutes/mile - Track Workout - 800 meter warm-up plus dynamic stretch, 1X800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch. Run/Walk 10 - 14 minutes per mile - 400 - 800 meter walk/run warm-up (depending on your speed) plus dynamic strecthes, 1X400 hard (running as much as possible) with 1X400 walking or walk/run for recovery, as needed. Repeat 6 times. 2 laps walking or running cool-down, Stretch. Novice Runners or Walkers 14 minutes and more - 400 meter warm-up walking plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 - 4 times. Stretch. Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you! *If you don't already know your 10K race pace, let's talk! Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.