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The Weekly Pep Talk - WOW was Smokin'

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The Weekly Pep Talk #187
Start March 26, 2012

Words to Live By: "Man is a goal-seeking animal. His life only has meaning if he is reaching out and striving for his goals." -  Aristotle

Final Chance: Please Vote! Get the family and friends to help out. Let’s make the Wow Team the Best Running Club in the Bay Area! http://sf.cityvoter.com/the-wow-team-bay-area-women-s-run-walk-club/biz/282250 . Deadline March 30. Thanks to everyone who has already voted but please bring your friends and family on board, too. We need those votes!

Happy Runners. Oakland Run Fest 2012. Photo by Lauren Ganes

Marathon Minute from Lauren Ganes is ready for reading. Go to http://gowowteam.com/marathon-minute-16 for an update on the ORF.

WOW Members, please share your race stories on the Winners’ Circle. This is your time! (WOW Member but not on the Winners’ Circle? Check your membership resource letter for details on how to participate.)
 

Dear WOW Members and Interested Readers,
 
There will be two more weeks of condensed Weekly Pep Talks. I am taking off tomorrow for a trip to Boston and New York with my college age daughter and we are spending a week exploring colleges and 2 new cities for the first time! I have been all over the world but never to Boston and only once to New York. I am excited! Both, for time to spend with my youngest daughter and for an adventure to share!
 

Rowena and Julie. Rowena ran her first half marathon! 2012

As for the WOW Team, I have to repeat Ann R’s quote from the Winners' Circle “WOW – wee!” What a group! You showed your stuff this weekend and it is documented in race times, photos, and satisfied trainees. I am so proud of what each of you have accomplished! You should feel terrific (if a bit sore!)
 
Many of you were mentioned in Lauren's Marathon Minute so, before thinking we fogot you, please check it out! In addition to what Lauren already wrote about (and photographed) I want to salute Laura L who ran 8 minutes faster in her 5K race this year over last! Additionally Laura took some dynamite photos AND was the impetus and organizer for her school to add a youth running program for students to train for yesterday's race. You totally rock Laura!
 
Elaine P and Ann R finished the 5K bright and early then had to rush off for family and work matters. I loved seeing you out there, finishing strong. Please know that See Jane Run 5K and Half holds bigger and better things for both of you! Go for it!
 
I have known Amanda M for several years. To see the transformation in this woman from then until now is incredible! I am so proud of what you have accomplished Amanda and also see what kind of strength there is in family. You ran for your father, you have a husband who is right there with you (literally, since you ran together!) and a lovely baby daughter to carry on the love from generation to generation. Much was accomplished yesterday. Good job!
 

Christy and Ann, pre race! Oakland Run Fest 2012, photo by Lauren G

In her usual quiet and determined manner Christy G crossed the finish of the Oakland Half Marathon for the second time. The WOW Team congratulates you and I am especially proud. Thanks for the wonderful training workouts we've shared!
 
We also saw Beth W, who has been an incredible mentor, run the relay with her “best cupcake buddies”. The ladies are making ORF Relay a tradition and we applaud traditions and women’s fitness so you are doing it right!
 
Lizette B, finished with a personal record of 2 hours and 3 minutes and a bit was also on a clip in the news last night on television so we will be needing to get her autograph soon. Go Lizette! Now, on to a century ride in June…
 
Christie A, one of our newest members participated in her first race, ever, as a relay partner in yesterday’s relay. Christie’s team included Iris T, Vera C, and Lesley T. Good run Christie! Now, a half marathon is in order right? See Jane Run here we come!
 

Coach Stephanie, Christie, Eileen, Robbi , and Iris after our races. Photo by Laura Lance.

I want to thank the leaders of the relay teams, Iris T and Eileen K. You ladies got it together! Eileen's Team included Ellen Gordon, April Nicolas, and Kathrina Weekes.
 
I want to thank all the volunteers who helped at the expo and, especially Iris T, Pam Skiles, and Husbands Andy Ganes and Adam Byers who went to extra efforts to show up early, late and help as needed.
 
I want to give a big THANKS to Laura and Lauren who took so many wonderful photos!
 
I also want to commend Lauren for her tenacity in recovering gradually so that, after a year, she was able to successfully complete another half marathon, injury-free.
 
I saw a group of women out there yesterday pushing themselves, each other, and having fun. What could be better? I want to congratulate each of you for what you accomplished. For each of you that was a different thing. We had so many successes yesterday, measured by the goals each of us had set and by the strength in what our team represents – lifetime fitness, friendship, and fun.
 
And, how about the party at Michaela and Tony’s house? Was that the very best ending possible to a wonderful day? Thank you, thank you Michaela and Tony for welcoming us to your home and introducing us to incredible cooking!
 
Here is a list of participants from my memory. If I left your name out, please let me know. Each of you deserves so much credit.
 

5K

Elaine Porter
Ann Ritzma
Jeanetta Mack
Laura Lance
 

Relay

WOW Team A
  • Eileen Killory
  • Ellen Gordon
  • April Nicolas
  • Kathrina Weekes
WOW Team B
  • Iris Torres
  • Vera Chrebtow
  • Christie Areias
  • Lesley Turner
Beth Wrightson – The Cupcake Relay Team
 

Half Marathoners

Lauren Ganes
Robbi Cook
Lizette Byers
Christy Gerren
Coach Stephanie
Colleen Blakelock
Rowena Robles
Julie Yokoyama
Coach Stephanie
Kyoung Lee
Pat Chase
Lily Chien-Davis
Michaela Ristaino
Fiona Burger
Amanda Moynihan
Anna Santos
 

What a group!

 

See Jane Run Training

OK, it’s time to ramp up the training! See Jane Run, here we come. 5K and half marathon, we’re taking you down!
This coming week I want everyone to work on form. Minimum workout is 60 minutes, Maximum is 100 minutes. Please don’t go over 60 unless you’ve already done this amount. Then up it by 10 minutes from wherever you are. If you are new with WOW I recommend working at 1/1 with a woman who is a similar pace. Touch base with Beth to find out who can work out with you.
 
If you just finished your half marathon, this is a recovery week. 60 minutes is good. Just “stay in the game” this week. Nice and easy, fun movement.
 
If you are a relay or 5K veteran, let’s get a 60 minute workout in with medium speed (tempo speed for 4 minutes with 1 minute easy recovery walking).
 
Beth will lead the workout on Sunday at San Leandro Marina. Christy leads the walk on Saturday. Lauren and Michaela are leading the workouts on Wednesday. Thanks to all my wonderful workout leaders!
 
Success!
Coach Stephanie
 
P.S. I’ll be back on Wednesday, April 4. See you then!
 
"I would rather attempt something great and fail than attempt to do nothing and succeed." - Robert Schuller
 
Interested Readers?
“Greetings,
I am offering a FREE ebook (Kindle, Nook, iPad, computer screen) of my latest novel to anyone in your club who would consider writing a short review for a blog, newsletter, or local newspaper.
My name is Joe C. Ellis. I am a 55 year old distance runner from Martins Ferry, Ohio and also a novelist. My mystery novels have become regional best sellers.
I've always been interested in the positive difference running makes in our lives as we age. This interest inspired the plot for my latest novel, Murder on the Outer Banks--The Methuselah Murders. It is due out in April of 2012 through John F. Blair, a long standing North Carolina publisher. http://www.blairpub.com/alltitles/murderouterbanks.php
The novel is about a sixty-five-year-old medical researcher who develops a serum that reverses aging in human cells. After injecting himself with the serum, he monitors his progress through his distance running. When he posts a world-class time of 17:35 for his age group in a local 5K, a mysterious triumvirate of pharmaceutical CEOs known as the Medical Mafia wants the serum at any price. The bodies pile up along the Outer Banks as a Russian mobster and a couple rogue FBI agents attempt to get their hands on the serum and formula.
If you could get this request through to your club members through your email list or some other means, it would be greatly appreciated. Anyone interested can email me at joecellis@comcast.net .
 
Thanks for considering this request. Sincerely, Joe C. Ellis

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 

Photos: Due to my  shortage of time I have not posted photos on this newsletter. If you go the The Winners' Circle or our public Facebook Page you will see more than 50 photos from the Oakland Run Fest. Incredible! See links below...
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!



Track!

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Heidi H and Ellen G striding strong at Cesar Chavez Park in Berkeley

Track Workouts for the week of January 16-22, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 - 20 minutes
6 X 800m at slightly more than your 400m pace (5 - 10 secs per lap additional) with 1 1/2 min rest in between each interval. Focus on breathing and quick turnover.
Cool down jog or walk 5 - 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 - 20 minutes, walking, jogging, dynamic stretches
4 X 400m hard (walking or running) plus 400m steady immediately following (not easy on this 400m but slightly slower than the first 400m) with 3 min rest in between sets. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets "lighter".
Cool down jog or walk 5 - 10 minutes
Stretch

Note: The important part of both workouts is that you work at a level that is really hard!

Try taking your pulse and measure if you are in the 95% range immediately following the hard part of the workout.

P.S. It is difficult to get a heart rate monitor to work accurately on track workouts due to the short spurts of activity and the way the monitor tracks your movement. I recommend not using them or continually checking them. They can be very distracting! - Coach

The Weekly Pep Talk

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The Weekly Pep Talk
Start date January 17, 2012

Words to live by:  The irony is that the person not taking risks feels the same amount of fear as the person who regularly takes risks. - Peter McWilliams

Woman of the Week:  There are so many wonderful women in our group! This week, however, I would like to highlight Beth Wrightson who is such a gem. Current mentor, organized, always helpful to me and, the best part, recently engaged! Go for it Beth!

Coach Stephanie’s Tip:  Every running program has 3 elements for improvement: Speed, Tempo, and Endurance Workouts.  Each has a purpose. Be clear on what they are and why you are doing them. (Online Module 2 talks about this.) Modules are available to Best of the Best and Regular Subscribing Members. Not certain where you fit in? Check our membership comparison graph at  http://gowowteam.com/faqs/compare-memberships

Dear WOW Members and Interested Readers,

Last week was week 2 of our Oakland Run Fest Training and you women are going strong! I want to congratulate Ann R, Beth R, and Filomena B for braving those cold temperatures at Kezar last Wednesday morning. It was COLD! I stood and timed (which was no picnic) while the women did repeats of 400’s and surprised themselves with how much they’ve improved! Yes, speed will come if you stick with the workouts. They proved this.

On Wed. evening, the Lake Merritt group had its own speed test and women were flying! They took me seriously when I said to go hard and fast. Almost 20 women pushed the pace around the lake. This included newcomers Colleen B and Christie R. Good to see Jeanetta M out there going strong and Tami and Lesley completed a brisk fitness walk. Everyone got in a good workout.

Now is definitely the time to listen to your bodies as we add stress through following a regular training program. Please remember to look and listen to the 6 online training modules made to explain all of these training details. You are missing out on a lot if you are not tuning in on Sundays at 4:30 or listening and watching these module on your own schedule.

Our weekend workouts are so diverse! Saturday, we only had Ann R, Elaine P, and me. I was plodding along at a slow walk and Elaine was kind enough to walk with me. Thank you.

Ann ended up running on her own but, as it turned out, I think she got a lot out of it. Please look at her wonderful journal entry made on January 14 in the Winners Circle. If the short link doesn't work, here's the whole thing.
http://www.facebook.com/groups/244142088969843/298011743582877/

Sunday was also COLD but we had a great turnout with more than 20 women at Lafayette Reservoir! Go Ladies Go! We practiced a bit on hill technique then I sent you out to test your new skills. We completed 1 – 3 laps using our newly learned techniques and as Lizette said on facebook  “loved the hill training-- I think I had the biggest ear-to-ear grins running down those hills”.  

Yahoo! This is what I like to hear!

Be sure to check out the photos from Sunday. Lauren G took some great ones. They’re on meetup, facebook, and will also be on our website when I get to it! Thanks Lauren!

You have plenty of opportunity with the WOW Team. Today I want to remind you of 2 important points:

  • Listen to your body and,
  • If you don’t show up, nothing will happen!
Enter your WOW Team Training Experience on the Winners Circle Journal – Please, follow the wonderful explanation from Eileen as to the purpose of keeping a WOW Team/Winners Circle Group  Journal and post your personal entries. Here is Eileen’s explanation on facebook http://www.facebook.com/groups/244142088969843/295937230456995

Runner’s Feast, February 3 – Check out the meetup details for our upcoming Runner’s Feast, a delicious, seasonal,  nutritionally balanced meal made for runners (and fast walkers). This is our inaugural dinner and it’s open to the public. Bring a friend or spouse. You MUST RSVP and pay by January 30. http://www.meetup.com/GoWOWTeam/events/42794912/

The Oakland Run Fest Races – You need to register on your own for your chosen race. Check in soon if you want to do the relay! Iris T was organizing a second team and can be contacted through the Winners Circle or at the workouts. You can check with me or your mentor if you don’t yet know Iris.

WOW Members do get a discount and it is on our website but requires a password. The password is case sensitive and is only available to subscribing members. Ask for details on the Winners Circle, or ask your mentor, or ask Coach Stephanie. http://www.oaklandmarathon.com/Registration.htm

This Week’s Details:
Wed :

  • SF Track at 6:30 AM at Kezar
  • Walnut Creek at Las Lomas Track with Coach Stephanie at 6:30PM
  • Lake Merritt Tempo Run in Oakland at 6:30 PM led by Eileen Killory

Saturday: Walk or Casual Run at Lake Merritt with Christy and Coach Stephanie at 8:30 AM

Sunday: Point Isabel, long run at 8:00 AM (arrive early and get entered in our free drawing)

Weekend Workouts:
5K Trainees – Follow the pre-week program until February 12. You are building up to 60 minutes at 5 minute increments or, if you are already at 60 minutes, try to pick up the pace a bit, each week.

10K/Relay Trainees – Still at 60 minutes, in pre-week training until January 28/29. This training assumes you have done a 5K in the last 6 months and are building from a base. Keep trying to increase your speed (or intensity each week) before we start adding extra time to the workout. Note: There is not a 10K race at ORF, only the relay. We are using the 10 training program for our training.

Half Marathon Trainees – we are already up to 100 minutes OR 9 miles whichever comes first (this is adjusted from the printed program just slightly. This is an Endurance Run so DO NOT push the pace. Let your body ease into the new distance or time, whichever comes first.

EVERYBODY!! Increasing speed and distance at the same time is a No/No. First distance, see how it feels, then pick up the pace when you repeat the same workout.

Have a great week. Be strong, happy, and remember that we are here for you.

To Fitness, Friendship, and Fun! Go WOW Team!
Coach Stephanie

Photo 1 - Beth W at Inspiration Point. Upping the miles to train for a half marathon.
Photo 2 - Warmup on a cold morning at Lafayette Reservoir
Photo 3 - Hill technique practice at Lafayette Reservoir
Photo 4 - Coach Stephanie jumping for joy at Lafayette Reservoir
Photo 5 - Christina, Aarti, and Ann at the UN Peace Run in Berkeley

Photos taken by Lauren G. Thanks!

 



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!

Track!

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Track Workouts for the week of January 9 - 15, 2012 written by Coach Stephanie

Intermediate to Advanced Runners
Warmup 10 - 20 minutes
8 - 10 X 400m at max speed with 2 min rest. Focus on breathing and quick turnover.
Cool down jog or walk 5 - 10 minutes
Stretch

Novice to Intermediate (less experienced runners and walkers)
Warmup 10 - 20 minutes
8 - 10 X 400m at steady speed with 2 min rest. Focus on breathing and light, mid-foot strike. May want to shorten stride and see if the foot strike gets "lighter".
Cool down jog or walk 5 - 10 minutes
Stretch

Marathon Minute

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by Lauren Ganes, Marathon Coordinator
January 10, 2012

It was so exciting to see so many women participating on Sunday at the WOW Team January 8 “kick-off” to the 2012 season.

A number of women will be running the half marathon in Oakland on Sunday, March 25. There are now 11 more weeks to go before race day. This Sunday the long run will be 80 minutes of running, running and walking, or walking; or 8 miles—whichever comes first. This is a slight variation form what the training program says, as we increase our mileage gradually. We will also be practicing hills while training at Lafayette Reservoir.

Photo by Lauren Ganes

Oakland is great about letting us know that there will be 8 aide stations along the Half Marathon course. There will be water and lemon-lime Gatorade at each station. Some stations will also have various flavored Gu gels. It is a good idea to try both the Gatorade and the Gu during your training. If either of these do not agree with you, you’ll know to bring your own supplies on race day.

On your mark, get set, run! GO WOW TEAM!

Track!

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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 cool-down, Stretch.

WOW winners at the UN Peace Run, September 2011

Run/Walk – 10 - 20 minute walk/run or easy jog warm-up (depending on your speed) plus dynamic stretches, 1 mile with running 1 lap hard, one lap for recovery, half lap hard, half lap recovery X 2, 1 lap hard, one lap for recovery. Walk 1 lap then repeat. 2 laps walking or jogging cool-down, Stretch.

Walkers – 10 - 20 minute walking warmup 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.

WOW Workouts

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If you want to bring a dog, check with us ahead of time. It's OK in some places and not in others

For the week of August 30 - September 5, 2010. Here's what WOW is up to!

San Jose Rock'n'Roll Half Marathon Training is happening. Join us now!

Training continues for Nike and Long Beach Marathons and half marathons on October 17. Go for it!

Join WOW to train for a fall 5K or 10K Walk or Run

Join WOW for 60 minutes of workout, walking or running, or a combination of both for FITNESS, PLAIN AND SIMPLE. Ongoing...

Tuesday, August 31, 2010
1. Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM. Please RSVP at http://meetup.com/go-wow-team-oeb $15 with RSVP, $20 at the sight

Wednesday, September q, 2010
1. Track in SF with Coach Stephanie - 6:00 - 7:00 AM. Drop-ins always OK

2. Personal Training Time with Coach Stephanie - 7:00 - 10:00 AM. Extra fee

3. Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

4. Track in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Thursday, September 2, 2010
1. Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM. $15 with RSVP, $20 at the sight

2. Track/boot camp with Thursday focus on speed, core and strength training in San Francisco with Coach Stephanie - 6:45 - 7:45 PM. $15drop-in, $20 on site (Minimum required, Must RSVP)

Saturday, September 4, 2010
1. 60 minutes and up. Sawyer Camp, San Mateo. Go for maintenance (60 minutes) or for San Jose Rock'n'Roll at 160 minutes (or 12 miles, whichever comes first) or 15 miles for marathoners. Led by Coach Stephanie, Kim L, and Lauren G. - walk, run, or run/walk - 8:00 AM

Sunday, September 3, 2010
1. Harbor Bay Ferry, Alameda, 60 minutes to 12 miles Go for maintenance or 5/10K Training or keep increasing for San Jose Rock'n'Roll/LB 1/2 at 160 minutes (12 miles). Led by Coach Stephanie, and Virginia G - walk, run, or run/walk - 8:00 AM

Times and Distances based on goals
Maintenance and 5/10K Training - 60 minutes

Week 9 of Nike Women's and Long Beach/Fall Marathon Training - 15 miles, 1/2 marathoners do 10 miles

Week 8 for San Jose Rock'n'Roll - 160 minutes or 12 miles (whichever comes first)

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 abilities, all year round. Join us!

WOW Workouts This Week

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June 21 - 27, 2010 - What is WOW up to this week?

Ellen G stretching after a track workout. Go Ellen!

5 Weeks to SFM Half Marathon and Progressive Marathon. Go for it!

Tuesday
Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Wednesday
Track in SF with Coach Stephanie - 6:00 - 7:00 AM

Boot Camp in SF with Coach Stephanie - 7:00 - 8:00 AM

Track in Piedmont with Coach Stephanie - 6:30 - 7:30 PM

Thursday
Boot camp in Walnut Creek with Coach Rob - 6:30 - 7:30 PM

Saturday
60 minutes up to 12 miles at Sawyer Camp, San Mateo with Coach Stephanie, Carol, Kim L, Sarah T - walk, run, or run/walk - 8:00 AM

WOW Team Orientation for all women interested in training for the upcoming San Jose Rock'n'Roll Half Marathon on October 3 or Berkeley UNA Peace Walk or Run 10K/5K on Sept 17. Free! - 9:30 AM

Sunday 60 minutes to 12 miles at Harbor Bay Ferry Landing, Alameda with Coach Stephanie, Virginia G - walk, run, or run/walk - 8:00 AM

WOW Workouts This Week

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Coach Stephanie at Dolores Park - SF Sharing Information

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

7:00 - 8:00am - Kezar Boot camp - outdoor focus on core, strength, flexibility, and power. Extra fee.

6:30pm - 7:30pm - Piedmont track workouts
Where: Meet on the track

Thu June 3, 2010
6:30pm - 7:30pm Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Fri June 4, 2010

Sat June 5, 2010
8am - 9am Run Lake Merced/Zoo Area, SF- 60 Minutes - 11 miles - Runners only
Where: Meet near Java Beach Cafe on Sloat Blvd. For details look at the directions tab on the home page

Sun May 30, 2010 - Berkeley Marina, Berkeley- 60 minutes to 11 miles
Where: Meet at the Seas Breeze Market. Full details on the website under http://gowowteam.com/directions - 8AM

Track Workout May 19

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Half Marathon/Marathon Trainees - 10 – 20 minute warm-up, 4 X 800 with 1:30 RI, 10 minute cool-down

Maintenance - 10 - 20 minutes warm-up, 400m HARD X 4 (1st lap skipping, 2nd lap walking/arms pumping, 3rd lap high knees, land on toes, 4th lap heel kick, toe landing) followed by rest until 800 group returns, 10 minute cool-down

Strength Training - 10 - 20 minutes warm-up, Maintenance lap followed by:
Lap 1. 10 pushups
Lap 2. 20 squats
Lap 3. 20 lunges
Lap 4. 20 calf risers

Veg out workout - 10 - 20 minutes warm-up plus walk or run one entire lap hard, one entire lap easy. No stopping, please

WOW Workouts Apr 26-May 2

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This week's workouts are as follows:

Wednesday - Track at Piedmont - 6:30PM

Saturday - 60 - 90 minutes at Sawyer Camp - start 8AM - Run, Walk, Run/Walk, led by Sarah T

Saturday - 60 minutes at lululemon Walnut Creek - start 9AM - Run, Walk, Run/Walk, led by Coach Stephanie

Sunday - 60 - 90 minutes at Inspiration Point in Berkeley - start at 8AM - Run, Walk, Run/Walk led by Coach Stephanie

Sunday - 60 minute Run/Walk Technique Workshop - start 9:30AM. We will utilize Gymboss and WOW will offer them for sale - ($25 includes battery). Workshop is $5 for WOW Members $15 for non members

For directions and routes please look at the directions tab

WOW Workouts April 12-18

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WOW Team training run at Alameda's Harbor Bay Ferry Landing

WOW Team Workouts for the Week of April 12 - 18, 2010

Neither rain, nor snow, nor sleet shall keep WOW Women from working out. Rock on!

Come on out to keep the momentum going, even when between goals. This is what The WOW Team is about: fitness and friendship through running, walking, and the great outdoors!

12 week training for The SF Half Marathon begins the week of May 3. Join us!

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Saturday, 8:00 AM, Sawyer Camp, 60 minutes, walk, run, run/walk. All abilities are welcome!

Sunday, Lake Merritt, 8:00 AM, 1 or 2 laps! What a civilized distance as we maintain fitness and rest up for the next goal. Celebrate afterward at our celebration potluck, right at Lake Merritt. All you Oakland 5K and Half Marathoners need to be there! SF Half Trainees. Be sure to come!

Want to schedule ahead? Check out our group calendar, click here for an ongoing schedule of all workouts and WOW Team Events. Just be sure to check back on a regular basis as things might change...

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

Workout Apr 5-11

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2010 WOW Team at Sawyer Camp Go Kara! Photo courtesy of WOW Team Member Lauren Ganes

With The Oakland Running Festival behind us, the WOW Team is now looking ahead to new goals and continued fitness.

Come on out to keep the momentum going, even when between goals. This is what The WOW Team is about: fitness and friendship through running, walking, and the great outdoors!

Wednesday, 6:30 PM Piedmont High School Track for all abilities

Saturday, 8:00 AM, The Great Higway at La Playa and Judah in San Francisco. 60 minutes. Runners only.

Sunday, Point Isabel, 8:00 AM, 60 minutes! What a civilized distance as we maintain fitness and rest up for the next goal. Meet for coffee afterward at Mud Puppies Cafe.

Want to schedule ahead? Check out our group calendar, click here for an ongoing schedule of all workouts and WOW Team Events. Just be sure to check back on a regular basis as things might change...

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

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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!