<?xml version="1.0" encoding="UTF-8"?>
<rss version="2.0"
	xmlns:content="http://purl.org/rss/1.0/modules/content/"
	xmlns:wfw="http://wellformedweb.org/CommentAPI/"
	xmlns:dc="http://purl.org/dc/elements/1.1/"
	xmlns:atom="http://www.w3.org/2005/Atom"
	xmlns:sy="http://purl.org/rss/1.0/modules/syndication/"
	xmlns:slash="http://purl.org/rss/1.0/modules/slash/"
	>

<channel>
	<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
	<atom:link href="http://gowowteam.com/tag/tempo-runs/feed/" rel="self" type="application/rss+xml" />
	<link>http://gowowteam.com</link>
	<description>Lifetime Fitness &#38; Friendship for Women through Running &#38; Walking</description>
	<lastBuildDate>Sun, 20 May 2012 22:50:41 +0000</lastBuildDate>
	<language>en</language>
	<sy:updatePeriod>hourly</sy:updatePeriod>
	<sy:updateFrequency>1</sy:updateFrequency>
	<generator>http://wordpress.org/?v=3.3.1</generator>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/no-longer-running-but-love-to-walk/</link>
		<comments>http://gowowteam.com/no-longer-running-but-love-to-walk/#comments</comments>
		<pubDate>Sat, 13 Mar 2010 22:35:25 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[berkeley marina]]></category>
		<category><![CDATA[coach]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Galloway method]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[marathons]]></category>
		<category><![CDATA[Piedmont Track]]></category>
		<category><![CDATA[stroller]]></category>
		<category><![CDATA[tempo runs]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[walk]]></category>
		<category><![CDATA[walking sticks]]></category>
		<category><![CDATA[women of the world]]></category>
		<category><![CDATA[workout]]></category>
		<category><![CDATA[workouts]]></category>
		<category><![CDATA[wow team]]></category>
		<category><![CDATA[wow workouts]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=1576</guid>
		<description><![CDATA[Hi Coach Stephanie - I saw your post to Yanicke and I'm curious about your workouts. I am no longer running, but love to walk. Am not training for marathons. My questions: Can I bring my 18 month old toddler &#8230; <a href="http://gowowteam.com/no-longer-running-but-love-to-walk/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/no-longer-running-but-love-to-walk/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/free-running-groups/</link>
		<comments>http://gowowteam.com/free-running-groups/#comments</comments>
		<pubDate>Wed, 10 Mar 2010 17:57:16 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[Articles]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Free running groups]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[improve speed]]></category>
		<category><![CDATA[tempo runs]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[wow workouts]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=1540</guid>
		<description><![CDATA[I thought you might like the article I wrote about The WOW Team in my examiner column this week. Follow the link. Thanks! Free Running Groups Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com Go WOW Team! Ongoing fitness for women through &#8230; <a href="http://gowowteam.com/free-running-groups/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/free-running-groups/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/twpt-mar-8-14/</link>
		<comments>http://gowowteam.com/twpt-mar-8-14/#comments</comments>
		<pubDate>Tue, 09 Mar 2010 16:38:11 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[The Weekly Pep Talk]]></category>
		<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[14 miles]]></category>
		<category><![CDATA[60 minutes]]></category>
		<category><![CDATA[berkeley marina]]></category>
		<category><![CDATA[brenna]]></category>
		<category><![CDATA[elke]]></category>
		<category><![CDATA[fit women]]></category>
		<category><![CDATA[fitness walking]]></category>
		<category><![CDATA[Galloway method]]></category>
		<category><![CDATA[gals]]></category>
		<category><![CDATA[gini]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[good stuff]]></category>
		<category><![CDATA[half marathon]]></category>
		<category><![CDATA[heart]]></category>
		<category><![CDATA[improve speed]]></category>
		<category><![CDATA[interested readers]]></category>
		<category><![CDATA[joanne]]></category>
		<category><![CDATA[last sunday]]></category>
		<category><![CDATA[Oakland Marathon]]></category>
		<category><![CDATA[pep talk]]></category>
		<category><![CDATA[Piedmont Track]]></category>
		<category><![CDATA[puppy]]></category>
		<category><![CDATA[Run a marathon]]></category>
		<category><![CDATA[sara]]></category>
		<category><![CDATA[tempo runs]]></category>
		<category><![CDATA[tenacity]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[Track Workouts]]></category>
		<category><![CDATA[walk]]></category>
		<category><![CDATA[weather]]></category>
		<category><![CDATA[women of the world]]></category>
		<category><![CDATA[wow team]]></category>
		<category><![CDATA[wow workouts]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=1472</guid>
		<description><![CDATA[The Weekly Pep Talk – March 8-14, 2010 Almost There! This Week is dedicated to Sara N. Your time will come. Do not lose heart. Dear WOW Members and Interested Readers, We are getting so close to the Oakland Running &#8230; <a href="http://gowowteam.com/twpt-mar-8-14/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/twpt-mar-8-14/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/twpt-feb-22-28/</link>
		<comments>http://gowowteam.com/twpt-feb-22-28/#comments</comments>
		<pubDate>Fri, 26 Feb 2010 22:24:32 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[The Weekly Pep Talk]]></category>
		<category><![CDATA[12 mile run]]></category>
		<category><![CDATA[60 minutes]]></category>
		<category><![CDATA[bicyclist]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[energy drink]]></category>
		<category><![CDATA[facebook]]></category>
		<category><![CDATA[fit women]]></category>
		<category><![CDATA[fitness walking]]></category>
		<category><![CDATA[Galloway method]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[half marathon]]></category>
		<category><![CDATA[improve speed]]></category>
		<category><![CDATA[interested readers]]></category>
		<category><![CDATA[lafayette reservoir]]></category>
		<category><![CDATA[lululemon]]></category>
		<category><![CDATA[marathon course]]></category>
		<category><![CDATA[morning time]]></category>
		<category><![CDATA[new photos]]></category>
		<category><![CDATA[pep talk]]></category>
		<category><![CDATA[tempo runs]]></category>
		<category><![CDATA[The WOW Team]]></category>
		<category><![CDATA[time plan]]></category>
		<category><![CDATA[time requirement]]></category>
		<category><![CDATA[women of the world]]></category>
		<category><![CDATA[wow team]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=1235</guid>
		<description><![CDATA[The Weekly Pep Talk - February 22-28, 2010 This week is dedicated to Sarah T. Thank you for helping with the SF WOW Team! Dear WOW Members and Interested Readers, Did you all have as much fun as I, last &#8230; <a href="http://gowowteam.com/twpt-feb-22-28/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/twpt-feb-22-28/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<title>Go WOW Team - fitness and friendship for women through running and walking.</title>
		<link>http://gowowteam.com/wow-workouts-feb-8-14-2010/</link>
		<comments>http://gowowteam.com/wow-workouts-feb-8-14-2010/#comments</comments>
		<pubDate>Tue, 09 Feb 2010 17:00:45 +0000</pubDate>
		<dc:creator>Coach Stephanie</dc:creator>
				<category><![CDATA[This Week With WOW]]></category>
		<category><![CDATA[10 mile run]]></category>
		<category><![CDATA[2 hour run/walk]]></category>
		<category><![CDATA[Alameda run or walk]]></category>
		<category><![CDATA[Coach Stephanie]]></category>
		<category><![CDATA[Galloway method]]></category>
		<category><![CDATA[Go WOW Team]]></category>
		<category><![CDATA[Great Highway]]></category>
		<category><![CDATA[Harbor Bay Ferry]]></category>
		<category><![CDATA[tempo runs]]></category>
		<category><![CDATA[The Weekly Pep Talk]]></category>
		<category><![CDATA[walk]]></category>
		<category><![CDATA[Walk Alameda]]></category>
		<category><![CDATA[wow team workouts]]></category>
		<category><![CDATA[wow workouts this week with wow]]></category>

		<guid isPermaLink="false">http://gowowteam.com/?p=829</guid>
		<description><![CDATA[For the Week of February 8-14, 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 &#8230; <a href="http://gowowteam.com/wow-workouts-feb-8-14-2010/">Continue reading <span class="meta-nav">&#8594;</span></a>]]></description>
		<wfw:commentRss>http://gowowteam.com/wow-workouts-feb-8-14-2010/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<item>
		<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>
		<wfw:commentRss>http://gowowteam.com/track-feb-1-7/feed/</wfw:commentRss>
		<slash:comments>2</slash:comments>
		</item>
		<item>
		<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>
		<wfw:commentRss>http://gowowteam.com/wow-workouts-2/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
		</item>
		<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>
		<wfw:commentRss>http://gowowteam.com/track-workout/feed/</wfw:commentRss>
		<slash:comments>1</slash:comments>
		</item>
	</channel>
</rss>

