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:
See Coach Stephanie's answer below in the responses...
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, stretchNovice 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.comGo WOW Team! Ongoing fitness for women through running and walking
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
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:
Oakland Running Festival Trainees. Here is this week's long run/workout
*Depends on your ability - go for at least 50 minutes "pushing yourself". The rest is to increase your time on your feet.
Go WOW Team! Ongoing fitness for women through running and walking
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
*Depends on your ability - go for at least 45 minutes "pushing yourself". The rest is to increase your time on your feet.
Go WOW Team!
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
For the Week of February 22-28, 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, Great Higway at Judah. Tempo Run 60 minutes, Runners only
Sunday, 8:00 AM. Two separate workouts
For directions and details on the routes, look at the Directions Tab at the top of the home page
An enthusiastic WOW Member
The Emeryville Marina is one of our favorites. It is truly beautiful, right on the bay with ample parking and clean bathrooms. Please RSVP at meetup.com/gowowteam
Group meets on Sunday, 8:00 AM rain or shine (check site for possible cancellations 2 hours before) in the parking area next to the public bathrooms.
The public bathrooms are about 1/4 mile before the end of Powell Street. Look at the map for details. You'll drive past Trader Vic's Restaurant and curve right (still on Powell). There is free, public parking on your right and left. If you drive all the way to the cul de sac, you've gone too far. Continue around the circle and return to the public restrooms and parking area. The other buildings in the area are all private.
Meet: in the parking area near the public bathrooms, Emeryville Marina Park
Emeryville, CA 94608
Amenities:
View Emeryville Marina in a larger map
January 8, 2012, January 9, 2011 and April 25, 2010 - This out and back route allows all paces and abilities and is a beautiful course. If you can't do the full 7 miles you just turn around earlier and head back to the start.
WOW Team 7 Miler at the Emeryville Marina
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!
Group meets in the parking lot for the Harbor Bay Ferry just off of Mecartney Road, directly across from the ferry dock. You'll see us in the parking lot, milling around. There are bathrooms here but bring your own water. Dogs and strollers are allowed.
The Harbor Bay Ferry Terminal is located at 2 Mecartney Drive (Road) Alameda, CA 94502
Here is a link to the official ferry schedule and website map http://www.alamedaharborbayferry.com/maps.php
Time: 8:00 AM (9:00 for January 2011)
Here is a link to Google http://goo.gl/maps/FGrD
If you have time please join us after the workout, nearby, for coffee or a muffin.
This Bay Trail Link offers a great map of several sections of the trail that we use. Enjoy!
http://baytrail.abag.ca.gov/maps/East_Bay.pdf
6 Mile Walk or Run Course at Harbor Bay
WOW Team 10 Miler at Harbor Bay - Alameda
The WOW Team encourages fitness, through running and walking, for all women, all sizes, all ages, all abilities, all year round. Join us!
Go WOW Team!
Take The WOW Team Challenge - Start Today!
When you join The WOW Team you are automatically enrolled in The WOW Team Challenge. When you complete your first race, having trained with the WOW Team, you will be honored with a WOW Team Bag, "Stepping Up to Level 2" and join the ranks of successful race finishers, your WOW Team mates!
The WOW Team meets at varying locations throughout the region. This section offers links to each site. Please contact us if you find that any of this information is inaccurate or could be improved. Thank you!
As we're moving to this site, please look at http://runwalklocations.blogspot.com for most of the locations.
Follow these links:
Alameda - Harbor Bay Ferry Landing
Albany/Berkeley - The Albany Bulb
El Cerrito/Richmond - Point Isabel
Emeryville - Emeryville Marina
Lafayette - Lafayette Reservoir
Piedmont - Piedmont High School Track
San Francisco - Great Hiway/Java Beach/Judah
San Francisco - Java Beach at The Zoo
San Francisco - Presidio Sports Basement
San Mateo - Sawyer Camp http://gowowteam.com/directions/sawyer-camp-trail-san-mateosan-bruno/