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	<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
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	<description>Lifetime Fitness &#38; Friendship for Women through Running &#38; Walking</description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-33/</link>
		<comments>http://gowowteam.com/track-33/#comments</comments>
		<pubDate>Mon, 19 Mar 2012 22:49:24 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Speed workouts]]></category>
		<category><![CDATA[track]]></category>
		<category><![CDATA[womens running club]]></category>
		<category><![CDATA[wow team]]></category>
		<category><![CDATA[wow workouts]]></category>

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		<description><![CDATA[Track for the weeks of March 19 through April 1, 2012 March 19 - 25 Warm up on the track for 5 - 10 minutes (3 - 4 laps) Timed 2 mile for our See Jane Run Trainees and 5K/Relay &#8230; <a href="http://gowowteam.com/track-33/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-30/</link>
		<comments>http://gowowteam.com/track-30/#comments</comments>
		<pubDate>Wed, 22 Feb 2012 01:15:36 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Half Marathon Training]]></category>
		<category><![CDATA[improve your running speed]]></category>
		<category><![CDATA[Piedmont Track]]></category>
		<category><![CDATA[Speed workouts]]></category>

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		<description><![CDATA[Track workout for the week of Feb. 20 - 28, 2012 Do 1 mile warm-up followed by dynamic stretches 10 X 400 with 400m RI (Active Recovery) Cool down 1 -2 laps walking or jogging Stretch Don't know your tempo &#8230; <a href="http://gowowteam.com/track-30/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-26/</link>
		<comments>http://gowowteam.com/track-26/#comments</comments>
		<pubDate>Thu, 29 Dec 2011 21:00:40 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Speed workouts]]></category>
		<category><![CDATA[track]]></category>
		<category><![CDATA[wow team workouts]]></category>

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		<description><![CDATA[For the week of December 25 - 31, 2011 Intermediate to Advanced – Track Workout – 10 - 20 minute warmup plus dynamic stretches. 1 mile with 2 min recovery X 2 (at your 10K race pace)* 4 laps jogging &#8230; <a href="http://gowowteam.com/track-26/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-14/</link>
		<comments>http://gowowteam.com/track-14/#comments</comments>
		<pubDate>Wed, 07 Sep 2011 16:48:59 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[speed work]]></category>
		<category><![CDATA[Speed workouts]]></category>
		<category><![CDATA[track]]></category>
		<category><![CDATA[track training]]></category>

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		<description><![CDATA[Here is the track workout for the week of: September 5 - 11: Warm-up 10 - 20 minutes. To include jogging and dynamic stretches 5 X 1000m at your designated pace* with 400m active (jogging) recovery Photo of Coach Stephanie &#8230; <a href="http://gowowteam.com/track-14/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-11/</link>
		<comments>http://gowowteam.com/track-11/#comments</comments>
		<pubDate>Tue, 09 Aug 2011 23:18:15 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[improve speed]]></category>
		<category><![CDATA[Speed workouts]]></category>
		<category><![CDATA[track]]></category>
		<category><![CDATA[Track Workouts]]></category>

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		<description><![CDATA[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 &#8230; <a href="http://gowowteam.com/track-11/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-feb-1-7/</link>
		<comments>http://gowowteam.com/track-feb-1-7/#comments</comments>
		<pubDate>Tue, 02 Feb 2010 17:32:10 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[improve speed]]></category>
		<category><![CDATA[Las Lomas Track]]></category>
		<category><![CDATA[Piedmont Track]]></category>
		<category><![CDATA[speed]]></category>
		<category><![CDATA[Speed workouts]]></category>
		<category><![CDATA[tempo runs]]></category>
		<category><![CDATA[The WOW Team]]></category>

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		<description><![CDATA[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, &#8230; <a href="http://gowowteam.com/track-feb-1-7/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>2</slash:comments>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-jan-25-31/</link>
		<comments>http://gowowteam.com/track-jan-25-31/#comments</comments>
		<pubDate>Mon, 25 Jan 2010 21:05:52 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[improve speed]]></category>
		<category><![CDATA[Las Lomas Track]]></category>
		<category><![CDATA[Piedmont Track]]></category>
		<category><![CDATA[speed]]></category>
		<category><![CDATA[Speed workouts]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[Track Workouts]]></category>

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		<description><![CDATA[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. Intermediate to &#8230; <a href="http://gowowteam.com/track-jan-25-31/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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