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	<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-4/</link>
		<comments>http://gowowteam.com/track-4/#comments</comments>
		<pubDate>Tue, 13 Jul 2010 23:17:09 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[60 minutes]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[gymboss]]></category>
		<category><![CDATA[improve speed]]></category>
		<category><![CDATA[lifelong fitness]]></category>
		<category><![CDATA[speed]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[women of the world]]></category>
		<category><![CDATA[wow team]]></category>
		<category><![CDATA[wow workouts]]></category>

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		<description><![CDATA[Coach Stephanie's track workouts for the week of July 12 - 18, 2010 Intermediate to Advanced Runners Warm-up 10 - 20 minutes 5 X 600 at 5K pace. Walk back to start. Repeat. Extra time? Do calf lifts and lowers &#8230; <a href="http://gowowteam.com/track-4/">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/wow-workouts-this-week-5-31-6-5-2010/</link>
		<comments>http://gowowteam.com/wow-workouts-this-week-5-31-6-5-2010/#comments</comments>
		<pubDate>Tue, 01 Jun 2010 16:48:40 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[60 minutes]]></category>
		<category><![CDATA[berkeley marina]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[fitness walking]]></category>
		<category><![CDATA[half marathon]]></category>
		<category><![CDATA[piedmont high school]]></category>
		<category><![CDATA[speed]]></category>
		<category><![CDATA[track workout]]></category>
		<category><![CDATA[wow team workouts]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=2411</guid>
		<description><![CDATA[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 &#8230; <a href="http://gowowteam.com/wow-workouts-this-week-5-31-6-5-2010/">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-april-7/</link>
		<comments>http://gowowteam.com/track-april-7/#comments</comments>
		<pubDate>Wed, 07 Apr 2010 20:57:32 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Piedmont Track]]></category>
		<category><![CDATA[speed]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[Track Workouts]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=1919</guid>
		<description><![CDATA[Currently WOW is only meeting in Piedmont for our track workouts. We will be adding outdoor bootcamps for speed and strength in Walnut Creek and SF in May. Stay tuned! Everyone warm-up with 2 laps easy jogging and 5 - &#8230; <a href="http://gowowteam.com/track-april-7/">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>

		<guid isPermaLink="false">http://gowowteam.com/?p=695</guid>
		<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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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/wow-workouts-2/</link>
		<comments>http://gowowteam.com/wow-workouts-2/#comments</comments>
		<pubDate>Mon, 25 Jan 2010 20:42:28 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Golden Gate Park Runs]]></category>
		<category><![CDATA[Great Highway]]></category>
		<category><![CDATA[Great Hiway]]></category>
		<category><![CDATA[speed]]></category>
		<category><![CDATA[tempo runs]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=544</guid>
		<description><![CDATA[For the Week of January 25 - 31, 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 &#8230; <a href="http://gowowteam.com/wow-workouts-2/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
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		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/wed-120-track-canceled/</link>
		<comments>http://gowowteam.com/wed-120-track-canceled/#comments</comments>
		<pubDate>Wed, 20 Jan 2010 18:29:15 +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[Piedmont Track]]></category>
		<category><![CDATA[speed]]></category>
		<category><![CDATA[The WOW Team]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=402</guid>
		<description><![CDATA[WOW! Track Workout in Piedmont  January 20, Continuing Every Wednesday, scheduled to occur on Wednesday, January 20, 2010 6:30 PM has been canceled. Please update your plans accordingly. Dear WOW Ladies, With the Piedmont Track flooded and rain and wind &#8230; <a href="http://gowowteam.com/wed-120-track-canceled/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>0</slash:comments>
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		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/track-workout/</link>
		<comments>http://gowowteam.com/track-workout/#comments</comments>
		<pubDate>Sat, 16 Jan 2010 20:59:21 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[fartlek]]></category>
		<category><![CDATA[improve speed]]></category>
		<category><![CDATA[speed]]></category>
		<category><![CDATA[tempo runs]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=255</guid>
		<description><![CDATA[San Francisco Workout Tuesday, January 19 at 6:00 AM Intermediate to Advanced at 7 - 10 minutes/mile - 10 minutes warm-up including dynamic stretch. 1X1600 (at your 10K race pace)*, 2 minutes rest, 2X800 with 1 minute rest, 4X400 with &#8230; <a href="http://gowowteam.com/track-workout/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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		<slash:comments>1</slash:comments>
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		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/group-track-workouts-for-this-week/</link>
		<comments>http://gowowteam.com/group-track-workouts-for-this-week/#comments</comments>
		<pubDate>Wed, 13 Jan 2010 19:12:59 +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[Piedmont Track]]></category>
		<category><![CDATA[speed]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[Track Workouts]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=166</guid>
		<description><![CDATA[January 11 - 17, 2010 Intermediate to Advanced 8 - 10 minutes/mile - Track Workout - 800 meter warm-up plus dynamic stretch, 1X800 with 1 lap recovery X 6 (at your 10K race pace)* 2 laps jogging cool-down, Stretch. Run/Walk &#8230; <a href="http://gowowteam.com/group-track-workouts-for-this-week/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
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