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-15-21/ http://gowowteam.com/wow-workouts-mar-15-21/#comments Mon, 15 Mar 2010 15:35:05 +0000 Coach http://gowowteam.com/?p=1594 Continue reading →]]>

Stephaney is prepared to go the distance. All 13.1 miles!

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, Sawyer Camp, San Mateo (20 min south of SF). 60 minutes or more. All abilities welcome.

Sunday, 8:00 AM - Taper at Lake Merritt - All East Bay Women meet here

Twilight 5K Runners, we will talk about your race before we go out on the course

Half Marathoners, we will talk race strategy and details after you finish your 3 laps

8:00 AM - 5K Racers will remain behind to talk about the race details while the half marathoners start on their 3 laps around the lake

9:45 AM - First talk afterward about next week's race details at the Oakland Running Festival

10:45 AM Second talk about next week's race details at the Oakland Running Festival

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 - One time around the lake, HARD, pushing it. Get a feeling for the competition
  • Novice Half Marathoners - three times around the lake
  • Intermediate Half Marathoners - three times around the lake
Fitness Forever/Maintenance - One or more times around Lake Merritt. 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.

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

]]> http://gowowteam.com/wow-workouts-mar-15-21/feed/ 0 Go WOW Team - fitness and friendship for women through running and walking. http://gowowteam.com/wow-workouts-mar-8-14/ http://gowowteam.com/wow-workouts-mar-8-14/#comments Mon, 08 Mar 2010 20:34:39 +0000 Coach http://gowowteam.com/?p=1454 Continue reading →]]>

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

    ]]>     http://gowowteam.com/wow-workouts-mar-8-14/feed/ 0     Go WOW Team - fitness and friendship for women through running and walking. http://gowowteam.com/race-like-the-wind/ http://gowowteam.com/race-like-the-wind/#comments Tue, 02 Mar 2010 21:28:06 +0000 Coach http://gowowteam.com/?p=1367 Continue reading →]]> var gaJsHost = (("https:" == document.location.protocol) ? "https://ssl." : "http://www."); document.write(unescape("%3Cscript src='" + gaJsHost + "google-analytics.com/ga.js' type='text/javascript'%3E%3C/script%3E"));

    Join 3 Bay Area Running Professionals as they share how you can get the most out of your race. Learn simple tips to be fully prepared for that specific day. The training is almost over. Now you need to focus on THE RACE.

    Join:
    Selina Shah, MD, FACP
    Stephanie Atwood, MA, NASM-CPT, RRCA Running Coach
    Hazel Wood,Certified Chi Running Instructor< /br> Experienced, BQ Qualifier, Medal-winning runner from the mile to 50K

    March 13
    Sports Basement, Walnut Creek
    1:00 - 4:30 as we cover topics from:

  • Hydration and eating for top performance
  • Planning and running an efficient and focused race including aid stations, bathroom stops, and pacing
  • Staying relaxed and injury free, while running fast

    • Questions?
    Stephanie@AskAboutRunning.com
    Hazel@stridebystride.com
    http://www.centerforsportsmedicine.com

    This is a workshop you won't want to miss!

    ]]>     http://gowowteam.com/race-like-the-wind/feed/ 0     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!
    ]]>     http://gowowteam.com/wow-workouts-feb-22-28-2010/feed/ 0