WOW Workouts This Week

Posted on June 1, 2010 by Coach Stephanie

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

WOW Workouts Mar 8-14

Posted on March 8, 2010 by Coach Stephanie

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:

Practice at The Emeryville Marina

Practice at Walden Park in Walnut Creek

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, 20 minutes or 14 miles, whichever comes first
Intermediate Half Marathoners - 14 miles (1 miles warm-up) plus 13 miles steady pace

Fitness Forever/Maintenance - 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 50 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! Ongoing fitness for women through running and walking

WOW Workouts Mar 1-7

Posted on February 28, 2010 by Coach Stephanie

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.

*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!

WOW Workouts Feb 22-28

Posted on February 22, 2010 by Coach Stephanie

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.

*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!

Directions/Routes

The WOW Team meets at varying locations throughout the region. This section offers links to each site. Please contact us if you find that any of this information is inaccurate or could be improved. Thank you!