Go WOW Team - fitness and friendship for women through running and walking. http://gowowteam.com Lifetime Fitness & Friendship for Women through Running & Walking Wed, 08 Feb 2012 00:27:06 +0000 en hourly 1 http://wordpress.org/?v=3.3 Go WOW Team - fitness and friendship for women through running and walking. http://gowowteam.com/wow-workouts-mar-1-7/ http://gowowteam.com/wow-workouts-mar-1-7/#comments Mon, 01 Mar 2010 01:43:38 +0000 Coach http://gowowteam.com/?p=1277 Continue reading →]]>

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!

]]> http://gowowteam.com/wow-workouts-mar-1-7/feed/ 0 Go WOW Team - fitness and friendship for women through running and walking. http://gowowteam.com/wow-workouts-feb-22-28-2010/ http://gowowteam.com/wow-workouts-feb-22-28-2010/#comments Mon, 22 Feb 2010 20:50:01 +0000 Coach http://gowowteam.com/?p=1113 Continue reading →]]> For the Week of February 22-28, 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, Great Higway at Judah. Tempo Run 60 minutes, Runners only

Sunday, 8:00 AM. Two separate workouts

  • 60 minutes to 12 Miles at Sawyer Camp, south of San Francisco
  • 60 minutes to 12 Miles at Arbolado Park, Walnut Creek

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

 

An enthusiastic WOW Member

Oakland Running Festival Trainees. Here is this week's long run/workout
  • 5K - 60 minutes*
  • Novice Half Marathoners - 2 hours 40 minutes or 12 miles, whichever comes first
  • Intermediate Half Marathoners -  12 miles (1 miles warm-up) plus 11 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 40 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!
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