Track!

Posted on January 19, 2012 by Coach

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

Posted on January 4, 2012 by Coach

The Weekly Pep Talk
January 4, 2012

"It's not my job to motivate players. They bring extraordinary motivation to our program. It's my job not to de-motivate them." - Lou Holtz

Woman of the Week: Kiera Newton, winner of the free registration for upcoming Oakland Half Marathon. Go Kiera! (Kiera is third from the left with team mates Filomena, Lauren, Kiera, and Kosheno)

Coach Stephanie’s Tip: Steady as she goes. Jump into 2012 full of vim and vigor but temper that energy with a bit of patience. Good things come in fitness through time and dedication. You will reach your goals if you are patient and realistic, along with getting TOTALLY PSYCHED about the great things in store for you in 2012!

Dear WOW Women and Interested Readers,
I am EXCITED about 2012! We have an incredible year ahead and it starts this week! As our first week of training for the Oakland Run Fest I want to encourage each of you to push your limits. In other words, I encourage you to dream big and train hard.

This, as most of you know, does not mean to train for too much too soon. What I mean is that I want you to set a goal and put your heart and soul behind accomplishing it. I will help you with being realistic about distance and speed and how to improve. Your team mates will provide the encouragement and moral support. You need to bring the motivation. I don’t want you sabotaging your goals by not allowing time or not truly committing to the task at hand.

We are going to have a lot of fun! There is nothing better than training with others, making new friends, and learning a new skill while working toward a substantial goal. I want you to leave each workout feeling psyched about the next one! I want you to be tired and proud of what you’ve accomplished. I want you to work hard and know that you are making progress, with each step!

The first step is to come out and get moving with WOW! We have our veteran WOW Members returning Jan 4. Yahoo!

New participants are encouraged to come to our Pre-Season Race Introduction Clinic on Saturday, Jan 7 and/or our Training Kickoff on Sunday, Jan. 8.

Details for the many wonderful things that happen with the WOW Team can be explored, initially, by going to our website and clicking on the Resources Tab. The WOW Web Address is http://GoWOWTeam.com.

2012 has so much potential. Let’s jump in with our eyes wide open, ready for the wonders of fitness, friends, and fun, all in one package…The WOW Team!

Go For It! and Set that Bar High!
Coach Stephanie

And the winner is! Kiera Newton is the lucky winner of our Oakland Run Fest Drawing. OK Kiera, time to get serious about your training…

Happy January Birthdays - Laura Lance, Coach Stephanie, Iris Torres, Pamela Brenman

Oakland Relay Teams – If you are interested in this topic, please contact Eileen by posting on the Winners Circle to let her know of your interest. I believe she was forming a team.

Questions, Comments? – Start at the Resources Tab on our website and take it from there

Set your goal. Take action. Get Moving! Go WOW Team!

Go WOW Team is an all women's, year-round training group. The kick-offs are open to EVERYONE. We hope to meet you soon!

Note: If you have a question but cannot attend please post your question on the WOW Team facebook page and I'll do my best to post a response there within 1 business day. Go WOW Team!

Great Group

Posted on December 18, 2011 by Coach

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

Half Marathon Training

Posted on July 14, 2011 by Coach

Photo of WOW Member Mayra M at Point Isabel taken by WOW Marathon Coordinator Lauren Ganes

If you are a novice to intermediate level runner or run/walker wanting to successfully complete a half marathon, this training program will get you going!

Follow the link for a day to day training program. If you can't do the same days progression, no worries. Just tweak the schedule to fit your own with the goal to include three running workouts a week, rest in between, and cross training as you can handle it.

Now, the final component of a good training program is a great group to train with and the best coach you can find. ENTER The WOW TEAM! Join us soon. We'd love to run with you and help you reach your full potential.

Follow the link for a day to day training program. Good luck!

Coach Kerry Says...

Posted on July 6, 2011 by Coach

Kerry Sullivan will be joining the WOW Team as Coach later this summer. She has been part of the WOW Team for several years and has been honing her coaching and training skills to become the best coach possible. Kerry writes from the heart! Please join her blog at her blog Running on Faith to learn more about Kerry's attachment to running. - Coach Stephanie

July is finally here! I am training for the San Francisco Half Marathon and July always felt distant, in the future. I cannot say, though, that I feel unprepared.

In fact, all the hard work of those training for the half marathon is gaining momentum for the big day!

As I finished my 15 mile long run last Saturday, I muttered to myself “Put me on the course now! I feel ready to go!” For those who do not know me, those are never words you hear from me while training.

However, following the WOW Team’s Intermediate Half Marathon training plan has allowed my body to acclimate to a gradual increase, whether that is mileage or time on your feet. I am proud to see multiple higher mileage weeks - 15, 14, 13, and many 10 milers - under my belt before we take to the streets of San Francisco in a few weeks. Actually, this is my first training cycle with two long runs above a half marathon distance in almost two years!

Since I am no stranger to running injuries, I took my time working back up to this distance and have balanced workouts out with strength and core training with the other runs that my training plan prescribes - tempo and interval sessions - each week.

It is during these tempo and interval workouts where I see my body gradually work more efficiently over the training cycle. I spread these two workouts over the week and make sure to incorporate the resistance training, possibly a fun run, and some recovery to balance the hard work that the WOW team’s training calls for.

With that hard work, comes unbelievable reward! We are almost there. Allow that momentum to build and have faith in your training.

Cross Training Part 1

Posted on April 4, 2011 by Coach

CROSS TRAINING by Coach Stephanie

Cross training, for runners, refers to exercises that are different than running.

This could be almost any form of conditioning that gets your heart pumping at a minimum level and duration. So, if you walk instead of run, you are cross training. If you swim, you are cross training. If you do yoga, you are cross training.

The caveat here is that the activity needs to be done at a minimum heart rate level of 60% with continuous movement for at least 30 minutes or you are not replacing your running with another type of fitness training. You must have an equal or greater level of intensity to the exercise in order to replace running as your cardio-vascular training method.

WOW Week

Posted on January 24, 2011 by Coach

Here are the times and locations for this week's workouts. Want more than a week's worth? Go to the calendar tab for dates into the future. Need directions? Go the the WOW locations/directions tab for information on how to drive to our workout sites.

Here is what WOW is up to for the week of January 24 - 30, 2011

Join WOW - Fit Women of the World Today!

Please RSVP for workouts at meetup or on our facebook facebook page. While there is no additional fee for current members, whether you are a member or a drop-in we ask that you RSVP.

Not a member yet? Go to http://gowowteam.com/join-us to join long term. If you want to try a workout as a drop-in, pay and RSVP through the WOW Meetup Site. Click here. Thank you.

Oakland Running Fest Training Week 4 of 12

Tuesday, January 25 - No Live Call this week. Join WOW Team Coach Stephanie for the next live call next on February 1.
Where: WOW's Virtual World Online
What: Open dialogue about the world of women's fitness
When: Tuesday 5 - 6pm
Details: You will be sent an automatic invitation if you are a current, paying, subscriber to the WOW Team. Otherwise you must subscribe via our information form on this website (to your right). Thank you.

Wednesday, January 26 - SF Women Intermediate to Advanced Track Workouts
Where: Kezar Stadium
Map link: Click here
What: Interval workouts for increased speed and performance
When: 6:30am
Details: Workouts change each week. Bring water and layers. Must be able to run a mile in less than 10 minutes. Meet on the track. Look for a group of women and the WOW white board. We usually meet on the north side of the track but, due to lighting, sometimes we meet on the south side in the middle of the straight.
Meetup link: To RSVP click here

Wednesday, January 26 - Fitness Walk, Tempo Run and Strength Training, 6:30 PM. Join us!
Where: Lake Merritt, El Embarcadero
Map link: Click here
What: Speed and strength training for overall improvement
When: 6:30pm
Details: Workouts for walkers and runners - beginners through experienced athletes.
Meetup link: To RSVP click here

Saturday, January 29 - Intermediate Runners Train for the Oakland Running Festival
Where: Sawyer Camp, San Mateo. Repeats every two weeks.
Map link: Click here
What: Intermediate/Experienced runners and run/walkers keep working on improved speed and endurance
When: 9:00am
Details: Bring water and snacks. TNo water on the course. Porta Potty style bathrooms at mile 0 and mile 3.
Meetup link: To RSVP click here

Sunday, January 30 - Fitness walkers, runners, run/walkers. All abilities.
Where: Arbolado Park, Walnut Creek
Map link: Click here
What: All women welcome to this 60 minute or longer weekend workout.
When: 9:00am
Meetup link: To RSVP click here

Upcoming...not complete

Oakland Running Fest Training Week 5 of 12 (January 31 - February 6

Tuesday, February 1 - Live Call this week, open to EVERYONE.
Where: WOW's Virtual World Online
What: Open dialogue about the world of women's fitness
When: Tuesday 5 - 6pm
Details: You will be sent an automatic invitation if you are a current, paying, subscriber to the WOW Team. Otherwise you must subscribe via our information form on this website (to your right). Thank you.
Link to more information: Click here

Wednesday, February 2 - SF Women Intermediate to Advanced Track Workouts
Where: Kezar Stadium
Map link: Click here
What: Interval workouts for increased speed and performance
When: 6:30am
Details: Workouts change each week. Bring water and layers. Must be able to run a mile in less than 10 minutes. Meet on the track. Look for a group of women and the WOW white board. We usually meet on the north side of the track but, due to lighting, sometimes we meet on the south side in the middle of the straight.
Meetup link: To RSVP click here

Wednesday, February 2 - Fitness Walk, Tempo Run and Strength Training, 6:30 PM. Join us!
Where: Lake Merritt, El Embarcadero
Map link: Click here
What: Speed and strength training for overall improvement
When: 6:30pm
Details: Workouts for walkers and runners - beginners through experienced athletes.
Meetup link: To RSVP Click here

Sunday, February 13, 8:00am - Run, Walk, Run/Walk
Where: Harbor Bay, Alameda

Saturday, March 5, 8:00am
Where: Great Highway at Judah
Map link: Click here
What: Weekend workout (long run or walk) for improved technique for experienced runners.
Details: We're training for the Oakland 1/2 marathon and 5K. Join us!

Sunday, April 10, 8:00am
Where: Point Isabel
Map link: Click here
What: Weekend workout (long run or walk) for fitness maintenance and the races that WOW is currently training for.
Details: We're training for the Oakland 1/2 marathon and 5K along with our 60 minute maintenance workout offered every weekend. Join us!

WOW This Week

Posted on December 14, 2010 by Coach

Here is what WOW is up to for the week of December 13 - 19, 2010

To see a calendar of future workout dates, go to our website calendar at http://gowowteam.com/calendar

Join WOW - Fit Women of the World soon!

WOW Fall Training is winding down and we are starting to ramp up for the Oakland Running Festival Races in March 2011. Join us!

Note: Directions for all Workouts and Events can be found at http://gowowteam.com/directions or by going to our Directions Tab at the top of the website http://gowowteam.com. Thank you.

RSVP for events at the Events Tab on our facebook page or on meetup, please if you are a current member.

Pay at http://gowowteam.com/join-us if you are a drop-in or wish to become a member.

Tuesday, December 14, 8 - 9PM - Join us for our FREE Live Version of The Weekly Pep Talk! All the news you need to stay fit and involved with the WOW Team. You will need a code to enter the call. This week's call is open to MEMBERs ONLY and is free. Contact us at gowowteam@gmail.com if you need the code. Thank you!

Wednesday, Every Week

1. New time! 6:30 - 7:30 AM - SF Women Runners' Speed Training Track Workouts - Kezar Track in SF every Wednesday. Led by Coach Stephanie.

2. 8am - 10am - Coach Stephanie available for Personal Training Sessions. Meet at Kezar Stadium. Contact her at CoachStephanie@GoWOWTeam.com

3. 6:30pm - 7:30pm - Piedmont track workouts every Wednesday evening. Join us! - Piedmont High School Track near 301 Wildwood Avenue.

Friday, Every Week 7am - 10am - Coach Stephanie Available for Personal Training Sessions. Contact her at CoachStephanie@GoWOWTeam.com

This Friday, December 17- Info and Sign-up Party at See Jane Run, San Francisco. 6:00 PM. Join Coach Stephanie as she answers questions about novice through advanced training for the upcoming Oakland Half Marathon, Marathon, Relay, and 5K Training offered by the WOW Team.

Saturday, December 18 - SF Workout at Great Hiway and Judah. 8:00 AM.

Sunday, Dec. 19, Miracle Mile, 5K or Run afterward with WOW in Golden Gate Park. Volunteers needed. Details at examiner.com

Go Oakland - Train with WOW

Posted on December 1, 2010 by Coach

The WOW Team is an official training club for the 2011 Oakland Running Festival offering training for all three events.

The ORF includes 3 races - a 5K (3.1 miles), half marathon (13.1 miles flat and fast), and a full marathon (26.2 challenging miles).

WOW Training starts soon and you can join any time for the marathon, half marathon, and 5K.

Time to Get Started! Join Now and Train until March for $99.

The WOW Team is a club that offers ongoing workouts in the East Bay on Wednesdays and Sundays, for women only, every week of the year and Saturday workouts in the Peninsula/SF Area. WOW chooses certain events to train for and the Oakland Running Festival - Marathon, Half Marathon and 5K is one of those choices.

You can sign up and start training anytime between now and December 31, 2010 for the same price. Training includes weekend workouts and weekday track (not mandatory but very helpful), online weekly news and training pep talks with certified running coach and personal trainer, Stephanie Atwood.

You are also eligible for WOW Team discounts for the race itself, a post-race meeting area in the Celebration Village after the race, and more!

If you are ready to go for it, sign up now! Sign up early! Start training now!

Price goes up to $129.00 (plus one time application fee of $29) on January 1 for the Oakland Running Festival. Your membership allows you to 'roll over" into the SFM Training for $24.95/month and stay at that price for as long as you are a member.

*Member Discounts on races, bootcamps and other special events

For your racing success and injury prevention WOW requests that:

You have experience with a 5K or 10K race before trying a half marathon or marathon (you can fit in a 5K race while training with us if a half marathon is your goal)

You have experience with a half marathon before attempting a full marathon (start training now and you can fit in a half marathon between now and March if the Oakland Marathon is your goal.)

You have run for a minimum of a year or train in the walk/run technique for your first full marathon (the run/walk technique is a way to increase distance and minimize injury. An average pace of 9 minutes/mile is attainable with run/walk so you don't have to think SLOW! with this technique)

Come to a WOW Team potluck/orientation/get to know us meeting In Oakland on Saturday, October 9, co-hosted by Go WOW Team and Alive Chiropractic. Starts 5:30 and will include a meet and greet time, cheers and kudos for our current trainees in fall races (San Jose Rock'n'Roll, Nike Women's, Long Beach), and opportunity to participate in the upcoming relay or marathon at CIM on December 5, AND a chance to talk over the training program for the whole Oakland Running Festival - all 3 events - The Marathon, The Half Marathon, and The Twilight 5K.

Join us! For more information, a free, daily, training program, or to register, please request more information in the form to the right. Get ready to get fit and have fun with the WOW Team!

*All new members will be charged a one time processing fee of $29. Please look at our page for details. Click on this link

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

San Jose Rock'n'Roll You did it!

Posted on October 3, 2010 by Coach

Go WOW Team Members April N and Jessica M ready for a training run

Dear Ladies,

Congratulations on a great race at today's Rock'n'Roll Half Marathon!
I had so much fun watching you as you raced by toward the finish line!

It was such a pleasure to train with each of you, whether we got together a lot or a little. It's a gift for me to see women work hard, train with discipline, and go for it. Thank you for your gift!

Now, please post your photos and stories on facebook at http://facebook.com/gowowteam to share with all WOW Members and facebook readers. If you are not already a member of the WOW Team Page on facebook Just click the Like button at the top and you can make an entry.

Don't forget next Saturday's celebration dinner on October 9 in Oakland at Alive Chiropractic. Details and to RSVP are on facebook at http://www.facebook.com/event.php?eid=137454772967470. We want to officially congratulate you and celebrate your accomplishment!

We will also go over the future for the WOW Team and share food and friendship. Bring a guest. Come early, stay late.

To Success! You Did It! Coach Stephanie

Check out the comments at this link.

Would you like more information about the WOW Team? Please contact us by using the request form or contact Go WOW Team directly at Go@gowowteam.com or by calling 415 682-8819

Marathon Minute

Posted on September 27, 2010 by Coach

MARATHON MINUTE—September 26

BRAVO to the women running their first Half Marathon next week, and all the other veteran women running a Half Marathon! You have trained hard and you have already run the distance, so you will have a great Half Marathon. Isn’t it wonderful to be in the taper week?

Marathon training does present challenges. On September 10, Coach Stephanie and I had a great 20 mile run. When we started walking for 10 minutes and then running for 10 minutes after our 20 mile run we were able to continue comfortably. We were quite pleased with our 24 mile journey.

Now, fast forward to this past Friday at Sawyer Camp, very excited about this being the very last long run; however, we did not follow the sound advice we give to others. It was warm, and we ran out 4 miles and came back to refuel. Then, we ran out again and decided along the way to go out 5 miles, not 4. The weather heated up into the 80’s, and both of us were without water on the 5 mile return. We ended up walking over a mile, and thus did not accomplish our pace goal. The heat and lack of liquid had us too depleted to finish the run--so the long run will be early this week. Thank goodness it’s three weeks until race day.

This has to be a good learning experience—make sure you always have extra water on hot days. Luckily this was a training run, because there is water at the aid stations along the race courses. I still bring a small container of liquid to races, so I can have a mouthful whenever I need it.

From Coach Stephanie:
Lauren G is the marathon coordinator for the WOW Team. Please direct your questions to her at LaurenG@gowowteam.com

Lauren is also training to qualify for the Boston Marathon. She's going to make it!

Go Lauren!

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!

Go to http://gowowteam.com/join-us or click on the Join US TAB at the top of this page for details.

Go WOW Team!

Marathon Minute 7-19

Posted on July 19, 2010 by Coach

The Marathon Minute is brought to you by Lauren Ganes, Marathon Coordinator for the WOW Team. Lauren is trying to qualify for the Boston Marathon this year, needing a 4:30:59 to get in. Join her in her training. Make your comments on these posts. Thanks!

July 19, 2010

What a great week-end.

I was joined by Jen W, Claire D, Elke V, and Leti D at Cesar Chavez Park for our 10 mile taper run before next week’s S.F. Half Marathon. Julie Y was there to prepare for her 5K at the San Francisco Progressive Marathon. Cheering us on and putting in their own miles were Robbi C, Kara W, Mayra M. Jana C, Karen F, Jennifer W, Jennifer B, and Justine G. Fogive me if I’ve omitted someone.

We also enjoyed a yummy pot-luck breakfast right on the Bay while we shared tips for running a race. Stephanie reminded us about the races/events for the rest of the year.

As we look to October, our training continues for the Long Beach Marathon (Oct. 17), and the San Jose Rock and Roll Half Marathon (Oct. 3). Come join us in Emeryville on August 1. I will be running 18 miles, gently at a pace of 11 minutes or so per mile.

Stephanie has provided us with the best training and we are strong and ready for the San Francisco Half Marathon next week-end.

I’m sending a special “shout-out” to Claire who is running her first half-marathon.

Go Claire!

GO WOW TEAM!

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

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

Track!

Posted on July 13, 2010 by Coach

Watch the turnover

Coach Stephanie's track workouts for the week of July 12 - 18, 2010

Intermediate to Advanced Runners
Warm-up 10 - 20 minutes
5 X 600 at 5K pace. Walk back to start. Repeat.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
Stretch

San Jose Rock'n'Rollers and Newcomers to Training on the Track
Warm-up 10 - 20 minutes
We'll do a timed 2 mile practice to get a base. Your pace doesn't matter but you will be going a continuous 8 laps around the track.
Extra time? Do calf lifts and lowers (50) alternated with the ankle rotation circuit (30 in each position) before cool-down
Cool-down 10 minutes
Stretch

Veg out Track Workout
Warm up with the group
Set the music, earphones in 1 ear please, stay in the outside lane
Just keep moving!
Stretch

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

Follow Coach Stephanie's Column as Bay Area Women's Fitness Writer for examiner.com

Become a fan of the WOW Team on facebook at Go WOW Team! or twitter

Personal Training Site for Coach Stephanie at Health and Fitness Professional's Network follow this link

Foam Rollers & "The Stick" thru WOW

Posted on April 19, 2010 by Coach

The WOW Team now offers foam rollers, resistance bands, and other items for sale. This is really new and we're excited to offer quality products to our readers. You will need to order these products online as WOW has no in-house inventory. Thank you!

WOW is working with Perform Better to sell exercies products that Coach Stephanie uses with her personal training clients and boot camps.

First recommendation:
Eva Foam Rollers - We recommend the 36", 3 foot version ($39.95) They're not too expensive and the longer type has more options.

Second recommendation:
The Stick ($19.95) You don't necessarily need both of these items but, if you have a little extra cash, I think they're both good to have on hand. The stick is smaller and gets into those little areas like your soleus and under your foot where the big rollers can't reach easily due to their size.

Click on the photos above or follow this link for a general online catalog http://www.performbetter.com?kbid=3673

WOW Details for Mar 15-21

Posted on March 15, 2010 by Coach

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...

Posted on March 13, 2010 by Coach

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...

Track Mar 10-11

Posted on March 9, 2010 by Coach

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

Posted on March 9, 2010 by Coach

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 March 8, 2010 by Coach

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.

*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

Go WOW Team!

Lifetime Fitness & Friendship for Women through Running & Walking

Tag Archives: wow team

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Half Marathon Training

Coach Kerry Says...

Cross Training Part 1

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Marathon Minute 7-19

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WOW Details for Mar 15-21

No longer running but love to walk...

Track Mar 10-11

TWPT Mar 8-14

WOW Workouts Mar 8-14