Tag Archives: walk

The Weekly Pep Talk Only 20 Days...

Posted on by



The Weekly Pep Talk #184
Start March 5, 2012

Words to live by: "One of the best things to do sometimes is simply to be." - Eric Butterworth
 
Woman of the Week:  Mary Sue W, who usually runs with us at Sawyer Camp, when we see her. It is always a real pleasure to have you join us!
 
Coach Stephanie’s Tip:  Water, water. What an essential life element. Please remember to drink water on a regular basis for a healthy lifestyle. When you are training and sweating you want to add additional water to the mix. For workouts over an hour, you may want to add some electrolyte mix to that water because you are losing nutrients in your sweat and from evaporation. Small bits (2 oz. or less) on a regular basis is way better that big guzzles when you are excercising.
 
Dear WOW Women and Interested Readers,
 
What fun last weekend watching the trainees starting from Snow Park and heading out on their chosen courses. Everyone did really well! I was, as usual, very proud to be a WOW Team Member!

For some of you this was a first 13.1 miles and you did it with such aplomb. Rowena, Kathrina, and Kyoung completed their first half marathon distance last Sunday. Hurrah! Lizette had a great run and ran most of the way with Ann R, and Robbi C. I ran with Colleen, Michaela, and Fiona, interspersed with Julie, Ellen and Christy. Lily and Kyoung disappeared early. Where did you ladies go? I had so much fun talking, getting to know you better, watching how you’ve improved. Then there was that one guy…never found out if he was single or not…

Beth W, Eileen, Ellen, Iris, and Lesley showed up at Snow Park then headed off to do their leg of the relay. Read some of their comments in The Winners' Circle.

BTW, 'loved those WOW t-shirts!

You should all feel good about where you are in your training and where you are going. For some of us, this race will not be our peak and there will be other races in the future. For those of you who are uninjured, well trained, psyched and confident, this is your time! How Exciting!

This weekend is our final long run, to be done at a moderate pace for 14 miles or 3 hours, whichever comes first. We’ll be at beautiful Point Isabel. Our relay participants will be doing 80 minutes, at a moderate to strong pace. Isn’t it great to be able to see the end so near?
 
If the day is nice and you have time, let’s meet for coffee after our workout this weekend.
 
March 17/18 is a taper weekend for ORF and also the start of training for See Jane Run. On Sunday we have scheduled guest speaker, Dr. Sandy Baird, from Inner Sport in Berkeley. Sandy will be talking to us about preventing and managing knee pain in runners. She can be reached at drsandy@innersport.com. Sandy will be talking at about 10:00 and will also offer one-on one consultations. Her bio is very impressive and is listed in full on the meetup site.
 
Also on Sunday, March 18, let’s bring snack food to Walden Park and do a little pre-race “getting psyched up“ celebration. With only 10 miles to run for the half marathoners and 90 minutes for the new See Jane Run Trainees, let’s celebrate with a little good food and casual conversation, along with the talk (and evaluations) from Dr Baird and a Q and A Session from your coach.

For new recruits or women continuing on with training for See Jane Run, I will also go through the 12 week training plan and other details for newcomers. Should be a fun day.
 

March 25 – Post Race Pasta Feed at Michaela’s!

Wonderful WOW Member Michalea R. and husband Tony have offered to host a post-race pasta feed for WOW Members and their families. You Must RSVP so we know who is attending. Starting between 4 – 5 on Sunday, March 25, Michaela and Tony will provide killer home-made pasta sauce (vegetarian, I believe) with meatballs on the side. Each of us is asked to bring a side salad or other side dish and a beverage of choice. RSVP on meetup please (It’s not posted yet) but will be soon. We’ll send directions to all who RSVP. Thanks Michaela and Tony!
 

Welcome Saturday Power Walkers!

We have a new group of women who are POWER Walkers training every Saturday with coaching from me, every other week. Welcome to Dawn P, Michelle S, Willie, and Donna R. These ladies walk fast! They start at 7AM then stay to walk with the WOW Fitness Walkers at 8:30. The goal is probably Nike Womens or San Jose Rock’n’Roll in October. Ready to start training with the WOW Team Power Walkers? Info on meetup…

Training for See Jane Run 5K and Half Marathon starts soon

ü  Virtual Kickoff on March 15,

ü  Neighborhood Kickoff on March 17

ü  Practice starts March 18

 Workout and Event Details are on Meetup at http://meetup.com/gowowteam

Here’s to Fitness, Friendship and Fun, the WOW Way!
Coach Stephanie
P.S. Lauren is back! Yahoo!!
 

WOW Has Been Demoted. Please VOTE!

Don’t forget to vote for WOW asBest Bay Area Running Club! We have descended fromfirst to second place and need YOUR VOTE! Get friends and family, too!http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 Go WOW Team! As a heads up, if you look and WOW is already in first place, hold off on voting. We want to be strategic here. However, for us to stay even 1 vote ahead of the other teams is an excellent strategy and will keep us in first place (once we get there!)
Success Teams are Forming! Join us! 
March 8 - Mentor, Beth W will be holding another Success Team Call. Pam, Colleen, Beth, and Lizette have room for one more participant. If you are interested please tell us on facebook and we will invite you to Beth’s call or another group as it forms. Beth’s group meets on Thursday at 8PM. All WOW Members are invited to be in a Success Team. Each group only has 5 members but you are not limited to which group you can join.
 
Eileen K, also a mentor, will be offering a call on Tuesday nights at 7:30 PM. If you are available at this time let us know (on facebook) and you will be invited.
 
I will also be offering a Success Team Call on Saturdays, at 4:00, starting on March 3, immediately before our regular coached call at 4:30.
 
Robbi C is also forming a group and details will be posted soon.
 
Thanks to all of the leaders for hosting these call. You may contact Beth, Robbi, Eileen, or me, to learn how to participate. Go to the Winners Circle to start the dialog, please. 

If you are interested in learning more, in general about Success Team Calls, you can look at a brief slide presentation at https://docs.google.com/present/view?id=ddqwb8vg_17jkmw8c9 and let us know that you would like to attend. These Success Calls are really fun and uplifting. Try to participate if you can.
Still Needed! - Oakland Expo Volunteers Needed – The WOW Team needs volunteers to help at the Oakland Run Fest Expo. We can use members or friends and family. Here is what we need:
 
Friday, March 23 – Setup. 2 volunteers plus Coach Stephanie
 
Saturday, March 24 – Expo opens about 8AM. We’ll do 2 hour shifts until closing time (need to check times) so need 10 – 15 volunteers (this is the day you have to pick up your race bib so you’ll be coming anyway). This day it is best to have WOW Members at our booth if possible because you will be talking with the public and handing out postcards, etc. about the WOW Team.
 
Sunday, March 25 – The WOW Team has a booth at the race pavilion where we can leave stuff and meet and so on. We need non-participants so this is a good one to recruit family and friends.Times needed are from 45 minutes before (half marathon) race time to about 1:00. We will also need some clean-up here, after the race.  
 
ORF Helpers: Thanks to the ladies below. I need more!
Iris T – Friday
Ellen G – as needed
Lauren G – as needed
Colleen B – expo
Eileen K - expo

Nike Women’s Marathon and Half Marathon in October – Lizette has offered to help with this. Laura did it last year. Could you two get together and, the rest of you let Lizette know if you want to enter? She needs your name soon to get us in the lottery. Thanks Lizette.
 
Post your love for the WOW Team on Yelp.  http://www.yelp.com/biz/go-wow-team-oakland
 
Recap from prior weeks:
Coaching calls are now happening on Saturday at 4:30 PM. The phone number has changed. Please RSVP on the Winners’ Circle for this week.. Thanks!
 
Be sure to look over the Resources Page on the WOW Team website to realize ALL the VALUE of your WOW Membership. Here is the link http://gowowteam.com/resources
 
Post on Winners Circle every week – From Eileen’s great idea of starting a living WOW journal I am requesting that each of us post a training entry of some sort each week, on the Winners Circle. I will start today and encourage everyone to follow suit. This is a way for you to be accountable to each other and to share your thoughts and feelings about your training – ANY ASPECT! Let’s see where we can go with this. http://www.facebook.com/groups/244142088969843/295132213870830/
 
Register now for your chosen race at the Oakland Run Fest. WOW Members get a $5 discount. The code is on our web page under the Resources Tab “For Members Only”.
 
Arrive early; win a prize – WOW Sunday workouts start at 8:00. Please try to be at the meeting area, ready to rock and roll at that time or sooner.  To reward those of you who follow through with this I’m offering a drawing when I have goodies to give away.
 
Upcoming random races and opportunities:
March 25, 2012– Oakland Running Festival, http://www.oaklandmarathon.com
April 14th - Redwood City, Sequoia Stampede, http://www.seqstampede.com/Stampede.html
April 22, 2012– Auburn Endurance Capital Marathon, http://www.endurancemarathon.org
May 5,http://www.ocmarathon.com/The OC Marathon and Half Marathon
May 6, 2012- Divas Half Marathon in San Francisco Bay - http://www.runlikeadiva.com
Join California’s Longest Party on May 5-6, 2012! Gather your friends, co-workers or families (12 member teams).  Decorate 2 vans.  Dress your best (costumes optional).  Walk 128 miles or run 199 miles (3 times each, 5 miles in rotation) from the Wine Country, across the Golden Gate Bridge at midnight, to Santa Cruz.  Please view TheRelay.com, call 650.508.9700 or email run@therelay.com.
May 17 – 19 –Fargo Marathon, Half Marathon, Relay, 10K, 5K, and Youth Run, http://www.fargomarathon.com
May 20- The 101st Running of Zazzle Bay to Breakers – Discount Code for WOW Members on our website at gowowteam.com
June 3, 2012See Jane Run Half Marathon and 5K in Alameda – http://www.seejanerun.com/t-See-Jane-Run-Half-Marathon-and-5K-registration.aspx
July 29, 2012- Sept 21, 2012 7th Annual Run at Work Day http://www.thesfmarathon.com
Aug 26, 2012- Santa Rosa Marathon / Half Marathon and 5k Fun Run – thesantarosamarathon.com
Sept 21, 20127th Annual Run at Work Day
November 18, 2012- The Lady Speed Stick® Women’s Half Marathon Scottsdale-Tempe
www.womenshalfmarathon.com/scottsdale-tempe
 

Please VOTE!

Don’t forget to vote for WOW as Best Bay Area Running Club! Get friends and family, too! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 
Pictures
#1 - Go WOW Team - self portrait of WOW Cap by Coach Stephanie
#2 - Heidi H coming in to the finish of SF Half with a PR - photo by Lauren G
#3 - Kosheno M running the Oakland Half in 2011 - photographer unknown
#4 - Somd of the girls at the end of Oakland last year - Photographer Scott?



Note: If you have a question and are not yet a member of the WOW Team, post it on our Go WOW Team public facebook page and I'll do my best to post a response there within 1 business day. Members can post on The Winners Circle, our private facebook page. I'll check in on both. Go WOW Team!


Great Group

Posted on by
Reply

These feisty, fit women, braved the Bay Area cold (OK, so we're wusses when it comes to COLD, REAL COLD!) and put in a solid 60 minutes or more at Inspiration Point yesterday.

Our trusty, competent photographer, and marathon coordinator, Lauren Ganes took the group photo.

Happy Holidays WOW Women! You are AWESOME!

Coach Stephanie

FAQ's and Comments

Posted on by
6

Go WOW Team! Go Kerry

From Piedmont Track 7/21/2010

Melanie A - We probably looked like Monty Python's Ministry of Silly Walks--but the drills were great--deceptively simple, but very strenuous

Donna R - Awesome, I love the way Stephanie changes it up each time. All the women are fantastic!

What is the time block for each of the Sunday workouts ?
Good question, thanks for checking in. The weekend workouts will depend on the distance or time we are working out that weekend and your pace. That said, I try to start right on time. Because we cater to different abilities and different goals you can always expect to work out at least 60 minutes and, by checking your own training schedule, you should have the details for your individualized goal.

Is it ok to have my daughter?
You are always welcome to bring drop-in guests (who can work out with us) or observers, if they don't want to participate. There is a fee for participating drop-ins of $7/with RSVP or $10 when you just show up. Either way, WOW welcomes you.

What day of the week is the training/track in the Walnut Creek area and what time is it?
Track is scheduled for Wednesday with boot camp on Tues and Thursday, all at Las Lomas Track. That workout is 6:30 to 7:30PM. We try to get people in and out within the 60 minutes because it's a week night and always busy for everybody.

Need more details, let me know  gowowteam@gmail.com

Photo: Coach Stephanie celebrating life at The Breast Cancer Hike with her daughters/C. Wills

April 10, 2010
Dear WOW- Just re-surfacing from the 1/2 marathon aches - I'm not sure how all my weird injuries disappeared for that day, but they did. I went from - should I run the 1/2? to will I be able to finish the 1/2? to I want to finish in under 2hrs! I ended up running 9:48 minute miles and I hope to run under 2 hrs next time, but I still can't believe I finished!!

I would've never been able to get back into running (high school cross country was a long time ago...) without this team and Stephanie, everything from the lovely morning carpools to the hot pink WOW chalk at the last mile of a workout. I love this team and can't wait to get 100% better and start training again with you all. - Rachel

March 10
You meet appropriate challenges - Melanie A

Friendly people and a great coach that kicks your butt and takes care of you! - Elke V

March 9- Hi Stephanie - I do appreciate your dedication to women in the East Bay. Thank you for that. But I feel I can get my work outs in for free running with Fleet Feet and other free groups. Can you please take me off your email list? Thanks again, Jessica

Hi Jessica - Thank you for the nice note. I always wonder why people talk about getting their runs for free. Of course, running and moving is free to all of us, as long we take advantage of it. What a gift!

What my meetup and The WOW Team offer is consistency (several times a week, with regularity), organization, ongoing communication, and a professional, caring, coach at the head who truly cares about bringing each participant to her unique, peak ability. Granted, the group dynamic does not allow for one-on-one but I have an eye out for each person in my group. I try to keep them injury-free, motivated, and directed to achieve realistic (but high) goals.

The final piece is the group dynamic. If you fit into a group, whether it's free or paid, it's a great feeling. If you don't fit in, it's time to go elsewhere.

If you want to honor being able to move, you have many ways to do it - The WOW Team, my individual coaching, or all the other options that have nothing to do with me or The WOW Team. I wish you well and I truly hope you take advantage of fitness through movement while you have the gift. Who knows when it may be taken away? Best, Coach Stephanie

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

February 26 Hi Stephanie. I'm looking for the directions to Sawyer Camp and can't find them. Can you give them to me? Hoping I can make it. Thanks. Brenna

Hi Brenna, Go to http://gowowteam.com/directions/sawyer-camp-trail-san-mateosan-bruno/ and follow the link on the page. It pinpoints where we meet. You'll like the place. Very cool...Coach Stephanie

Love those WOW Team t-shirts!

February 21, lululemon hosts our Lafayette Reservoir Workout 

Combined WOW group gathering was great seeing members of other groups and meeting new participants. Thank you Lululemon for the morning feast that followed the workout. Rain may have dampened our hair and our clothes but not our spirits! The larger the group the greater the enthusiasm.  - Pat

The venue was great and the food at the end provided by the Lululemon group was wonderful. Can they do this every Sunday? Just kidding. A little less rain would have been helpful but we've been really lucky until today. Had a great time.  - Cathy

This was a beautiful location with hills for a fun challenge. Thanks Coach Stephanie for the ribbon! Great food provided by lululemon - especially the scones. Yum! - Jennifer W

Hi Stephanie....Just an FYI...I sent Lululemon a thank you card on behalf of WOW for the brunch yesterday. That was so fun! - Sharmaine

Hi Stephanie -The brunch was great this morning. Thank you so much for organizing that for us! Do you think there's anyway I can get my hands on that granola recipe? It was sooooo good! Thanks, Sarah

February 14, Heather Farms Park, Walnut Creek “Hi Stephanie, I am really enjoying the WOW events and I AM getting stronger. Walked 2 hrs Sunday (7 miles). Glad to have the cross-training and hydration/nutrition sessions. Hope to see you soon.” Pat

February 13, SF Java Beach Run “I had a great time at your meet-up; I must work on those HILLS - looking forward to other events.” Gina

February 2, Piedmont Track “ Thank you, Stephanie. I never want to go to track workouts, but when I do, I'm so happy I went. The workout was tough and exactly what I needed. ” Heidi “ Stephanie sure knows her stuff! Great workout tonight! ” Sara “ I love this group! Running up and down hills was the first part, then we headed out on The Bay Trail toward Emeryville for anything between 60 minutes to 8 miles. These gals are looking fine... ” Coach Stephanie “ Tough day for me--sluggish . . . but being part of a group dedicated to fitness really does help me keep pushing on! See you all soon! ” . Sara

“ Enjoyed the good information, demo on running up and down hills. The location was perfect for that training. ” . Julie Y

Contact us at go
Follow Coach Stephanie's Bay Area Women's Fitness Column on Examiner dot com. Here's the link

Follow the WOW Team on Facebook. Here's the link

Follow the WOW Team on twitter. Here's the link

The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilites, all year round. Join us!

WOW Workouts May 24-30

Posted on by
Reply

Part of the trail at Sawyer Camp in San Mateo. Photo/L. Ganes

Mon May 24, 2010 - Week 4 of SF Half Marathon Training

Tue May 25, 2010
6:30pm - 7:30pm - Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Wed May 26, 2010
6:00am - 7:00am - Kezar Track, SF - speed workouts every Wednesday AM
Where: Kezar Stadium, north central section of the track, near Arguello and Lincoln

6:30pm - 7:30pm - Piedmont track workouts MOVED TO LAKE MERRITT
Where: Meet near the arches and the Lakeside Library, near the Grand Lake Theater, inbetween Lakeshore and Grand Avenue

Thu May 27, 2010
6:30pm - 7:30pm Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Fri May 28, 2010

Sat May 29, 2010
8am - 9am Sawyer Camp, San Mateo - 60 Minutes - 10 miles - Runners, Walkers, and Run/Walkers
Where: Meet near the south gate. For details look at the directions tab on the home page

Sun May 30, 2010 - Point Isabel, El Cerrito- 60 minutes to 10 miles
Where: Near Mud Puppies Cafe, look on our website under directions. Meet near the bike path entrance, please, away from the dog walking area- 8AM

No longer running but love to walk...

Posted on by
1

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...

    TWPT Mar 8-14

    Posted on by
    Reply

    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

    Posted on by
    Reply

    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 Feb 8-14

    Posted on by
    Reply

    Go WOW Team!

    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 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, Java Beach at the Zoo. Tempo Run 60 minutes Sunday - 2 Separate Workouts 8:00 AM, Harbor Bay Ferry, Alameda 45 minutes to 10 Miles 8:00 AM Heather Farms, 45 minutes to 10 Miles
    Oakland Running Festival Workouts
    5K - 45 to 60 minutes (5 min warm-up, 30 minutes steady, remainder of time DPA*) Novice Half Marathoners - 2 hours (120 minutes) Intermediate Half Marathoners - 10 miles
     
     Fitness Forever? - 60 minutes or more. You choose.
     
    *Depends on your ability - go for at least 30 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!

    10 Miler Feb 14

    Posted on by
    Reply
    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

    WOW Workouts Feb 1-7

    Posted on by
    1

    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!