Tag Archives: The WOW Team

Track April 7

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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 - 10 minutes of other dynamic stretching moves

Experienced Runners Speed Workout

    8X400m at 5K pace with 400m jog inbetween
    Cool down 2 laps plus stretching

Novice Runners and Walker/Runners

    8X400m hard, Rest
    Cool down 2 laps plus stretching

Walkers and Sprinters

    Straights hard (100m), curves easy (100m), Walkers rest after each lap, sprinters jog a recovery lap then repeat.
    Cool down 2 laps plus stretching

Track March 31

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We're back to track in Piedmont on Wednesday only while Coach Rob and Jessica take a little break. They'll be back soon to offer a fitness bootcamp along with speed workouts on the track in Walnut Creek. Stay tuned!

This Wednesday Kara Waltz of Alive Chiropractic and The WOW Team's good friend and race walker Carolyn Balling will offer run, run/walk, and walking track workouts.

Note: Bring a watch or your gymboss if you want to time yourself.

Here are the workouts:
Everyone warms up together - 1-2 laps walking or jogging and jumping jacks, side skates, high knees, booty burners, bicycle crunches.

Runners will do 400 repeats with a 1 minute rest in between.

Runner/Walkers will do 400 repeats to match every other set with the runners. In other words, they will get a longer rest time while the runners will do 400/Rest/400. The Run/Walkers will do 400/Rest until runners finish second set including another 1 minute rest.

Walkers - Carolyn will have you practice using your arms for increased speed and endurance. She will determine the walker workout details.

Everyone cool down and stretch by 7:15.

TWPT Mar 15-21

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Go Ann B Go!

The Weekly Pep Talk March 15 – 21, 2010

Dedicated to Ann B who just keeps plugging away at it. You have made amazing strides!

The Week in Review

Saturday, March 13 at Lake Merced – I ran with Brynden today. We checked out the Great Hiway washout near the zoo and then back tracked to Lake Merced. The weather was super. Brynden and I talked and ran around the lake and cut through at the golf course. It was a good pace and great company. Thanks Brynden! - Coach Stephanie

This Saturday our group returns to Sawyer Camp. All abilities are welcome. Details at http://gowowteam.com/directions/sawyer-camp-trail-san-mateosan-bruno

Sunday, March 14 at The Emeryville Marina - We could not have had a more beautiful day if we'd paid a million dollars for it. It was clear, crisp and contagious! Everyone was intoxicated by nature's bounty - sun, sky, land, water...and WOW members!

Some of the ladies were hitting 14 miles this week in their training for the Oakland Half Marathon and they came through like real troopers! Kara, Elke, Ann, Claire, and Melanie did 14 for sure. Jeanetta, Christy, Lauren, Minming, Natalie, Shailushi, Stephaney, Ellen, and Gini were out doing their thing. Julie and Kathleen kept each other company, Marly and Ann shared the turf with Truman and Bruno as they walked and ran with their furry friends.

Thank you Lauren G for helping out at the 3.5 and 10.5 mile aid station. Congratulations to all you 14 milers, especially the first timers!

Last weekend, Minming W finished the Paris Half Marathon with a very respectable 2 hours and 15 minute time. Go for it!

Shailushi, welcome! You fit right in! Great to have you join us.

We missed you Beth but had a great run with Natalie. To all of you who forgot it was daylight savings time, you missed a fantastic workout! Definitely your loss…

Details for The Oakland Running Festival 5K and Half Marathon

Please go to the Oakland Running Festival Website for details about picking up your bib, and the rest of the things you need to know about the races on Saturday night and Sunday morning. http://oaklandmarathon.com

We’re all meeting at Lake Merritt this weekend for our final group training long workout before the big event. This week is a taper week so 5K’ers are doing a 5K and half marathoners are only doing 3 laps around the lake. 9.3 miles. A snap!

Coach Stephanie will be holding 3 discussions about the races during our workout this coming Sunday.

8:15 - Half marathoners will start the course while 5K Racers stay behind for our talk

5K Runners and Walkers – we will meet before you take off for your one circuit of Lake Merritt. We’ll go over where to meet, what to wear, eat, and I will answer any questions. [b]9:50[/b] I will go over details with the first wave of half marathon trainees who will have completed the 9.3 miles in 95 minutes or less...

[b]11:00[/b] I will go over details for the second wave of half marathon trainees who will have completed 9.3 miles in 2 hours 30 minutes or less.

I will be selling WOW t-shirts on Sunday for any of you who will wear them in the race! I have all sizes and the cost is $25. I’d love to see a large group of you WOW Women dressed to race in your WOW t-shirts. I’d be extra proud! Make your checks out to ALTB International, Inc. please.

Upcoming Events In addition to our ongoing fitness workouts, The WOW Team will be training and participating in The Martinez Brickyard Run – April 18 The Bay to Breakers- May 16 The SF Half Marathon and Progressive Marathon/5K – Jul 25 The San Jose Rock’n’Roll October 3 The Wine Country/Healdsburg Marathon and Half Marathon on October 10 The CIM 4 – Person Relay on December 5, 2010 – End of Season! Everyone is invited to participate in this fun event! If you would like to train for any of these events, please contact Coach Stephanie for details. And, for the calendar of all WOW workouts go to http://gowowteam.com/calendar or visit the home page for all the current, breaking news, and maybe a bit of gossip at [url=http://gowowteam.com]http://gowowteam.com [/url] I am so proud of all of you who made the commitment and stuck with the training for the upcoming Oakland Running Festival! It is truly close now. This week we are tapering. The hard work is over. Now you get to reap the benefits of your labor by one more major push. I know you can do it. You know you can do it. All you need to do now is do it! Go for it! See you soon, Coach Stephanie

"Choose a job you love, and you will never work a day in your life." - Confucius --

Coach Stephanie Atwood

http://gowowteam.com Road Runners Club of America Certified Long Distance Running Coach National Academy of Sports Medicine Certified Personal Trainer Subscribe to Coach Stephanie's Bay Area Women's Fitness Column at Examiner.com http://www.examiner.com/x-21216-Bay-Area-Womens-Fitness-Examiner

Follow us on [url=Facebook at http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501]Facebook[/url] Follow us on Twitter at twitter.com/gowowteam Health and Fitness Professional NEtwork at http://www.hfpn.com/Back-Office-cid-1449.html With long distance running, sports nutrition, and personal training certification, Master's Competitor Stephanie Atwood is the ideal trainer and coach. Stephanie also speaks about being "Fit for Life", a story of tragedy and triumph that ranges from winning races, climbing Everest, death, cancer, and growing up as a DeBolt - the family that inspired the Academy Award winning movie "Who Are The DeBolts and How Did They Get 19 Children?".

WOW Details for Mar 15-21

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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

No longer running but love to walk...

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WOW Women Love to Walk - With Strollers, Dogs, or Walking Sticks!

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 with me in a stroller (I'm a solo mom)?
  • What do your workouts consist of? I saw the details of an intermediate workout: "10 min warm-up, 6 X 800 hard with 1:30 RI, 10 min. cool-down, stretch"- what does that mean for someone who is walking?
  • Do you have regular workouts that are nearby?

    • I see you're at the Berkeley Marina - Thank you! K. in Berkeley

    See Coach Stephanie's answer below in the responses...

    Saturday at Lake Merced

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    The southern edge of Lake Merced offers a runner's shortcut over this bridge

    I ran with Brynden today. We checked out the Great Highway washout near the zoo and then back tracked to Lake Merced. The weather was super. Brynden and I talked and ran around the lake and cut through at the golf course. It was a good pace and great company. Thanks Brynden! - Coach Stephanie

    Free Running Groups

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    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 running and walking

    Track Mar 10-11

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    Debbie T and River K at Kaiser Half Marathon

    The WOW Team track workouts this week will continue to push you. For a half marathon there is not much of a taper required so we're still trying to get the full enchilada out of each of you.

    Intermediate Track Workout – 10 min warm-up, 6 X 800 hard with 1:30 RI, 10 min. cool-down, stretch

    Novice Track Workout - 10 min warm-up, 6 X 400 hard with rest until intermediate group is also rested, 10 min cool-down, stretch

    Maintenance and "Veg-out" long day at work Workout - 10 min warm-up, 1 lap hard, 1 lap easy, 10 minutes easy at end, stretch.

    Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com

    Go WOW Team! Ongoing fitness for women through running and walking

    TWPT Mar 8-14

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    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 Festival, the FINAL GOAL for many of you! Are you getting excited? Do you feel prepared? If you have been sticking with the program you are going to be ready for The BIG DAY! It’s just around the corner!

    Last Sunday The WOW Gals were at The Berkeley Marina and many of you completed the 13 mile or 3 hour workout. Everyone had a good workout and the weather was ideal. I was very impressed at the tenacity of each member as she came through the aid station, re-supplied and kept going!

    Claire D and Elke V led the pack, while Joanne G and puppy swept the course. Julie Y has made tremendous progress and her tenacity is laudable. Heidi H is so steady and determined. And then we have Ann B, Stephaney C, Jennifer B and Jennifer W, Jessica M, Brenna J, Gini H, Kathryn L, and Kathleen G. Each of you is ...Click here for the rest of the news...

    There's lots more to this weekly pep talk! Don't miss all the good stuff... See for yourself.

    Go WOW Team! Ongoing fitness for women through running and walking

    WOW Workouts Mar 8-14

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    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

    WOW Workouts Mar 1-7

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    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!

    TWPT Feb 22-28

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    Lauren G, glad to have the hills out of the way. On to the food at our Lafayette Reservoir Run

    Go Ellen Go!

    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 Sunday? What a great day! In spite of the weather it was a super experience. I can't say enough good about lululemon coming through with that fantastic brunch. Thank you to Sylvia, Lindsay, and Baker Junnell. Thank you to Sylvia's family for their help, too. Thank you to the entire lululemon staff for their support of The WOW Team. When can we do it again?

    Week 8 of 12 weeks! WOW! This weekend is a 12 miler or 2 hours and 40 minutes (whichever comes first); next week 13 miles; the week after 14 miles; 10 miles, then…Race Day! You 5K Trainees are on the same time plan with a lighter mileage schedule. In fact, your training time is up to 60 minutes and will stay there for the remainder of the training. VERY CIVILIZED!

    Volunteers needed for our 13 mile practice run March 7 - Volunteers needed for our upcoming training workout on the Oakland Half Marathon Course. Bring out the spouse? The WOW Team and LMJS will practice on the actual course on March 7.

    I need:

    1. A bicyclist or runner to accompany me while marking the course in the morning. Time requirement (6:30 to 8:00 AM approximately)

    2. People to “man” the aid station at 6 miles (approximately). This can be any age. We’ll offer water, energy drink, gu, and oranges (maybe). This could be an individual, a family, friends, whatever. Time requirement from (8:00AM to 10:00 approximately). Please let me know if you are interested in assisting. Contact Coach Stephanie at coachstephanie@gowowteam.com

    We have new photos from Lafayette Reservoir on facebook

    http://www.facebook.com/pages/Go-WOW-Team-We-are-The-WOW-Team-Fit-Women-of-the-World/215391204501

    There are also some photos on the website so check’em out. Thank you to Lauren G and Ellen G for taking these great photos.

    Granola, please? - Dear lululemon, Sarah K loved your granola. Do you have a recipe you would share? Thank you very much. The WOW Team.

    Confirming this weekend - I apologize for the delay on the WPT (Weekly Pep Talk). It kind of got away from me and now it’s already Friday. You can usually find all the information you need on our website and on the meetup sites for each region.

    Saturday’s workout is in San Francisco at 8:00 and includes a 60 minute tempo run starting at Judah and The Great Highway and will head over to Land’s End. It’s a hilly course – 6 miles out and back. For competent runners only, led by Sarah T. http://meetup.com/go-wow-team-sf

    Sunday we offer two separate locations for all WOW Members. Walkers, runners, run/walkers, Running Festival trainees and general fitness women – Everyone! We’ll meet at 8:00 at Arbolado Park in Walnut Creek or Sawyer Camp in San Mateo. You can RSVP at http://meetup.com/gowowteam or http://meetup.com/go-wow-team-oeb, or http://meetup.com/go-wow-team-sobay

    Details for all these workouts are on the main WOWwebsite at http://gowowteam.com

    Beyond Training - Running and Racing Your Best

    Join running professionals Coach Stephanie Atwood, Dr. Selina Shah, and Chi Running/Walking Instructor Hazel Wood for an afternoon symposium about running your best and getting the most out of your training. Details for this March 13 Workshop in Walnut Creek are available through THE WOW Website or http://stridebystride.com. Register before March 6 and save 20%.

    Make comments, please. I love to hear from you! Go to http://gowowteam.com/comments and write away!

    The WOW Team Challenge – Level 1 Bags are ready. Turn in your times and claim your prize! Details on the website at http://gowowteam.com/wow-team-challenge/

    We're a Team! The Shape up SF Walking Challenge is back in 2010 - The WOW Team is signed up and ready for you to join. Just go to the link below and look for our team under the join team menu. We’re listed as Go WOW Team. Anyone, anywhere can join and get prizes for walking, running, exercising of any sort. It’s fun and it helps keep us on our fitness targets. http://www.shapeupsfwalkingchallenge.com/home

    Race Discounts

    March 27/28 - The Oakland Half Marathon and Twilight 5K = $5 WOW Coupon Code - Whether you register for the Twilight 5K on March 27 or the Half Marathon on March 28, you can save some money by using our WOW Team Discount. It is also a bit cheaper to sign up on Active.com rather through register by mail. The link is http://www.shapeupsfwalkingchallenge.com/home

    When asked about the name of the group put Go WOW Team! The $5 discount code is WoW2010. It is case sensitive. The same discount applies to all races. We were given 50 total slots so sign up soon! Please let me know if you have questions.

    April 18 – Martinez Brickyard – 4 or 8 Miler in Martinez $17.00 Discount Price for WOW Members

    May 16 – Bay to Breakers – 12 K, 7.2 miles. Group Discount for $39.00

    July 25 – SF Marathon, Half Marathon, 5K, Progressive Marathon – Discount TBA

    Here's to fitness and fun as a group. Thank you for being a part of The WOW Team!

    Coach Stephanie - coachstephanie@gowowteam.com

    * * * * *

    "Repeat anything often enough and it will start to become you." - Tom Hopkins

    Feb 21 Celebration

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    What: A community fun run walk and celebration of WOW Team training more than half way toward our Oakland Running Festival Goal on March 27 and March 28. Bring a fitness friend to this free community event. When: February 21, 2010, 8:00 AM The entire group will workout and celebrate with lululemon hosting a brunch afterward! MUST RSVP! Come out and run or walk your workout from 60 minutes up to 11 miles and celebrate that we are HALF WAY through our training for The Oakland Running Festival Half Marathon and 5K! This will be the ONLY workout site for the day. We’ll meet at Lafayette Reservoir. Details on parking and route to follow… Finish Ribbons to all! This is the breakdown for our Oakland Running Festival Trainees for Sunday February 21:
    • Your First 5K = Walk/Run 60 minutes total, 5 minutes warm-up, 30 minutes brisk, 25 minutes cool-down
    • Run/Walk 1/2 Marathon = 2 hrs
    • Run 1/2 Marathon = 11 miles (includes 5 min walking warm-up)
    Fitness walkers, runners, walker/runners all welcome! You don't have to be training for a specific event to be part of this group. We are an ongoing fitness group. Join us! E-mail me with questions at CoachStephanie@gowowteam.com  or go to http://gowowteam.com Cost: Free today! Ask about other options for joining The WOW Team or look on our website To Fitness! Coach Stephanie Please RSVP below by February 15, noon. You are encouraged to bring a guest, male or female, old or young, to participate in this fun, community event. Maximum participants equals 75.

    10 Miler Feb 14

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    The WOW Half Marathon Training Team will be moving for 2 hours or 10 miles (whichever comes first) on February 14! That's getting up there! Be sure to bring extra water or energy drink, a snack, and layers of clothing. The 5K Titans will cover a civilized 45 minutes to 60 minutes in preparation for their upcoming 5K Race on March 27. February 14, 2010 WOW Workout10 Miler at Harbor Bay - Alameda - Follow the link 10 Miler at Heather Farms Park - Walnut Creek - no route link yet but look at http://meetup.com/go-wow-team-oeb for details

    TWPT 5 Feb 1-7

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    Cim Relay 2009 from L to R Heidi H, Coach Stephanie, Ellen G, Yolande S, Christy G - Go WOW Team! Photo by Abby Solomon, www.live for it all.com

    The Weekly Pep Talk, February 1 - 7, 2010 Week 5 of Training for The Oakland Running Festival! This week is dedicated to Stephaney Claybon who is sticking with the plan. You are going to make it Stephaney! Dear WOW Participants and Interested Ladies, We are almost half way through our training for The Oakland Half Marathon and 5K. Can you believe it? How do you feel? Are you getting stronger? More confident? Are you following your fitness and training plan? I hope so! Those of you who let the WOW Team help with your training have the benefit of others out there to cheer you on, to share the hassle of getting up early and getting to the track before or after a long day. You have support! I commend you for doing what you are doing. And you, my friend, will be the one who benefits most by following through with this commitment. Keep it up! You are making great progress! I'm proud of you. Kudos to the following ladies who participated in last week’s WOW Workouts: - Melanie A, Barbara A, Lizzy A, Filomena B, Jennifer B, Stephaney C, Estee D, Claire D, Susan D, Cathy D, Sarah H, Lauren G, Patricia G, Joanne G, Christy G, Ellen G, Susan G, Sheryl G, Gini H, Heidi H, Helene H, Brenna J, Sarah K, Kathryn L, Kim L, Jeanetta M, R and J M, Mayra M, Kiera N, Sarah N, Tami P, Ludy P, Pam Q, Kerry S, Cosette T, Sarah T, Lizzie V, Elke V, Kara W, Jennifer W, Minming W, Julie Y. My apologies if I missed your name. Did you sign in? Good Fat, Bad Fat? The article is on line at examiner.com and you can link to it from the Go WOW Team website.  Free Coupons are Here! - Tree Top trim delivered free coupons and pedometers for you WOW Ladies, because you are so wonderful! Please follow the link at http://gowowteam.com/free-offer/ to see all the details and how you can get your free “stuff”. The WOW Team Challenge - Some of you must be getting close to your first level prize after 10 hours of working out with WOW. Kerry S, I think you must be there already! Send your hours of working out, the date, and the location and we will verify it and bring your prize to the next workout. Go WOW Team! Drawing Winners As promised, I have drawn a name from each week for the past 4 weeks of workouts with WOW. Those winners each receive a bottle of Tree Top trim juice drink (flavor of their choice). Just show up at one of our workouts and ask for your prize. Winners are: Kerry S Joanne G Sheryl G Susan G   Happy Birthday to Kathleen G! Mark your calendars! Note All workouts are listed at http://gowowteam.com/calendar. Additionally, I am working hard to get all routes for our workouts on the website. We’ve got Point Isabel set up for this weekend and, you can always look at the track workouts on the site. I’m still working on the details for each long run but that is coming soon.   February 21 – ALL WOW Members Fun Run/Practice in Walnut Creek with a brunch afterward sponsored by lululemon. Come out and run your workout from 50 minutes up to 11 miles and celebrate that we are HALF WAY through our training for The Oakland Running Festival Half Marathon and 5K! This will be the ONLY workout site for the day. We’ll meet at Lafayette Reservoir. Details on parking and route to follow…   February 28 – WOW Members will do their 12 miles, 2 hours 40 minutes, or 60 minute workouts at Sawyer Camp, San Mateo. This site is a great place to check your pace, speed, and stamina on a gorgeous out and back route. Coach Rob may also offer a WC workout but this location will be the “Inner East Bay” location for the day. I chose it because it is fun, safe, and a great place to put in the time and check your pace with mile markers along the route.   March 7 – All WOW Members will meet in Oakland to practice on the actual half marathon course. We will meet up with the Lake Merritt Joggers and Striders to practice on the real thing – the actual Oakland Half Marathon Course. Come on out and join us! Afterward, anyone who wants to “splurge” on the seafood buffet at the Lake Chalet (on Lake Merritt) can certainly eat without guilt and partake of the delicious seafood! This will be the ONLY workout site for all members. March 21 – Lake Merritt Practice/Taper and Pre-Race Pep Talk WOW Women will taper today in preparation for next week’s 5K and Half Marathon. After our run around Lake Merritt we will meet to discuss strategy for next week’s BIG EVENTS! April 10 –Martinez Brickyard Race for Walkers and Runners – WOW Team Discount For those of you not participating in the Oakland Running Festival OR if you want to race again, this hilly 4 or 8 mile course is a classic “home-town” event. WOW Members are eligible for a discounted $17 race entry fee which includes a tech t-shirt. Your coach will be there, will you? Details at http://www.brickyardrace.com   Note: Discount registration is for WOW members only. Current members will have an attachment to this E-mail. All others please join The WOW Team for all it has to offer. We rock!! Correction! Kara Waltz is a dynamite chiropractor and member of WOW. She spoke with us last week about injuries and I listed her contact information in error. Here’s the update:   “Thank you for including my email on your emails as a resource.  However, you listed my email incorrectly.  My correct email is kara@alivechiropractic.net and our website is http://www.alivechiropractic.net Thanks and see you Sunday! KW Weekly Workout Information This week’s current workout information will be confirmed and posted on the main website and on each local geographic site. http://meetup.com/gowowteam - Oakland, Berkeley, Alameda, Hayward, etc http://meetup.com/go-wow-team-oeb - Walnut Creek, Concord, Pinole, Martinez, etc.   http://meetup.com/go-wow-team-mc - Marin County http://meetup.com/go-wow-team-sf - San Francisco http://meetup.com/go-wow-team-sobay - South Bay Have a great week. I hope to see you! Coach Stephanie Tues – Track 6am Wed – Track 6:30pm Thurs – Track 6:30pm Sat – Long run or walk 8:00am Sun – Long run or walk or run/walk 8:00am Details? Go to http://gowowteam.com or follow this link Go WOW Team!  Become a fan of The WOW Team on facebook or twitter  “The greatest wealth is health” – Virgil

    Track Feb 1-7

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    Watch the turnover

    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, your choice. EASY. Part 2 - 4 laps HARD at your 10K pace (intermediate), or your run/walk race pace, " if you are new to the track. After 4 laps hard, recover with 1 lap EASY. Part 3 - 8 laps HARD (same as above). After 8 laps hard, recover with 2 laps EASY. Part 4 - 2 laps HARD (same as above). After 2 laps hard recover with 1 lap EASY. Part 5 - 2 laps HARD (same as above). Push your final lap to use up all your energy. After 2 laps hard, recover with 1-2 cool-down laps, EASY. This workout will continue for 50 minutes. We will call the time at 50 minutes. Wherever you are in the workout, cool down with a minimum of 1 EASY Lap and finish off the workout with STRETCHING. The purpose of this workout, for experienced runners, is to work with your 10K pace throughout and stay consistent on each lap for the HARD segments. If you don't know your 10K pace, talk to us in advance to help you understand what it is. For everyone, the purpose of this workout is to keep moving for the entire 50 minutes and push yourself on the HARD segments. Use the EASY laps to recover so that you can put 100% effort into the HARD parts. YOU CAN DO THIS!!

    Go for it! Go WOW Team!

    WOW Workouts Feb 1-7

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    The Berkeley UN Peace Race at Cesar Chavez Park

    For the Week of February 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 minutes for runners only, not walkers, yet. 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. Tempo Run 60 minutes to 9 miles Sunday - 2 Separate Workouts 8:00 AM, Point Isabel, 40 minutes to 9 miles. 8:00 AM Walden Park, 40 minutes to 9 miles.
    Oakland Running Festival Workouts
    5K - 40 minutes Novice Half Marathoners - 100 minutes Intermediate Half Marathoners - 9 miles
    Fitness Forever? - 60 minutes or more. Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com or Coach Rob at coachrob@gowowteam.com Go WOW Team!

    Track Jan 25 - 31

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    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.

    Kerry S and Coach Stephanie at Piedmont High School Track

    Intermediate to Advanced at 7 - 10 minutes/mile Piedmont (Wednesday, January 27) and Las Lomas (Thursday, January 28) at 6:30 PM Intermediate to Advanced at 7 - 10 minutes/mile - 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. Run/Walk at 10 - 14 minutes per mile - 400 - 800 meter walk/run warm-up (depending on your speed) plus dynamic stretches.  4X200 hard, Rest same as above, 2X200 hard plus 2 laps steady running and cool down jogging/walking for remainder of workout. Stretch. Novice Runners or Walkers 14 minutes and more- 400 meter warm-up walking/jogging plus dynamic stretches. Move (run or walk) HARD for 1/2 lap, Easy 1/2 lap. Rest with group until next set begins. Repeat until 7:15. Easy cool down walking or jogging plus stretch. Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you!

    Wed 1/20 Track Canceled

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    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 to continue through the evening I am canceling tonight's track workout.  I never like to cancel our workouts and am not intimidated by a bit of rain. Using the adage "discretion is the better part of valor" in this instance I bow down to the Weather Gods. For any of you who can make it to tomorrow night's workout at Las Lomas, that is one alternative. You can also move inside to a gym and do the workout on a treadmill. Ask for help if you're not sure how to modify the settings on the treadmill. The workout itself is loaded on our website at http://gowowteam.com/track-workout   If you have further questions, you can email me through CoachStephanie@gowowteam.com. Plans are on for the rest of the week. Sorry about tonight... Best, Coach Stephanie

    Track Jan 11 - 17

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    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 10 - 14 minutes per mile - 400 - 800 meter walk/run warm-up (depending on your speed) plus dynamic strecthes, 1X400 hard (running as much as possible) with 1X400 walking or walk/run for recovery, as needed. Repeat 6 times. 2 laps walking or running cool-down, Stretch. Novice Runners or Walkers 14 minutes and more - 400 meter warm-up walking plus dynamic stretches. Walk HARD for 1/2 lap, Easy 1/2 lap, Steady 1 lap. Repeat 3 - 4 times. Stretch. Track workouts will cause you to SWEAT and raise your heart rate! If you have any reason why this is not wise, please inform us. We assume you have spoken with your doctor about exercising hard. Thank you! *If you don't already know your 10K race pace, let's talk! Bring layers of clothing and water. WOW works out in rain or sun. Be prepared. If the weather is inclement, have a change of clothes in your car or near-by. After the workout is when you can get cold.