Go WOW Team - fitness and friendship for women through running and walking.

Coach — Mon, 15 Mar 2010 15:35:05 +0000

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

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Mon, 01 Mar 2010 01:43:38 +0000

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!

Go WOW Team - fitness and friendship for women through running and walking.

Coach — Mon, 25 Jan 2010 16:44:40 +0000

Photo credit Lauren Ganes

Sawyer Camp Trail, Lower Crystal Springs Reservoir Trail head

At the junction of Crystal Springs Road and Skyline Blvd is the trail entrance to Crystal Springs Reservoir. Because both of these streets are really long and winding, please know where yo are going before you drive. From San Francisco you take the Haynes Road/Black Mountain Exit off of 280 and are right at the entrance to Crystal Spring Golf Course. Go left, away from the gold course on Skyline Blvd and our gate/entrance to the trail head is about a mile south.

Meet: 8:00 (Note 9:00 the entire month of January) at (or near) the gate

Here's the link. Click here

Here's the map

View Sawyer Camp Trail, South Gate in a larger map

Be sure to check the details for getting here. People get lost!

Link: http://gowowteam.com/directions/sawyer-camp-trail-san-mateosan-bruno/

Starting Time: 8:00

Bring layers. We workout rain or shine.

Saturday workouts are geared to intermediate level runners or run/walkers who can complete a mile in 10 minutes or a 5K in 32 minutes or faster. We always include a 60 minute fitness workout plus race training distances depending on the time of year. We ask that you are able to move steadily for 60 minutes.

Whether or not you have a race in mind is not essential. But be prepared to push yourself and the rest of us during the workout. We are trying to improve!

There is a drop-in fee of $7 or long term membership option. To join or pay to drop-in go to http://gowowteam.com/join-us

General information about the WOW Team can be found at http://gowowteam.com. WOW is also on facebook at http://facebook.com/Go WOW Team. Become our fan.

Join us today! Go WOW Team!