WOW Workouts May 24-30

Posted on May 25, 2010 by Coach

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

Track Workout May 19

Posted on May 19, 2010 by Coach

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 May 17-23

Posted on May 18, 2010 by Coach

Mon May 17, 2010 - Week 3 of SF Half Marathon Training

Tue May 18, 2010
6:30pm - 7:30pm - Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Wed May 19, 2010
6:30pm - 7:30pm - Piedmont track workouts every Wednesday
Where: Piedmont High School Track near 301 Wildwood Avenue, Piedmont

Thu May 20, 2010
6:30pm - 7:30pm Track and Core Bootcamp for Women
Where: Las Lomas Track, Walnut Creek - Extra Fee

Happy Birthday Mareva G!

Fri May 21, 2010

Sat May 22, 2010
8am - 9am Great Hiway at Judah - 60 Minutes - 10 miles - Runners only
Where: Meet on the sidewalk on Upper Great Hiway, just above Judah, near Java Beach Cafe. Stay after for coffee...

1pm-3pm eighth Street and Central Avenue. Join Coach Stephanie for a pre-race clinic in Alameda.
To RSVP and for details go to http://meetup.com/gowowteam

Sun May 23, 2010 - Practice on See Jane Run Half marathon Course in Alameda - 60 minutes to 13.1 miles (10 for SJR Half Trainees)
Where: Corner 8th and Central Avenue, Alameda- 8AM

WOW Workouts Apr 26-May 2

Posted on April 28, 2010 by Coach

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

Posted on April 12, 2010 by Coach

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

Posted on April 5, 2010 by Coach

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

Heather Farms Park Feb 14

Posted on February 9, 2010 by Coach

Join The WOW Team for a beautiful run or walk from Heather Farms Park.

What a gorgeous location for a long run or walk! Meet Coaches Rob and Jessica at the entrance to the Clarke Swim Center, 1750 Heather Drive Walnut Creek, CA 94598 at 8:00 for any distance between 60 minutes and 10 miles. Walk, run, or run/walk. You can do this!

WOW Team Challenge

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. Every time you work out with WOW* you are accruing time that will earn you prizes. The first prize comes at 10 hours of exercise. You can do this in 4 weeks if you get moving!

Fill in the template below and, when you have your first 10 hours send (or bring) a copy to WOW for verification and your prize. It will be delivered to you the next time you come to work out.

The next prize comes after 50 hours. At 2 hours a week, this will come in 6 months. You can do it! Start now. It’s easy. It’s fun! And you will earn great prizes!

Date	WOW Workout Location	Number of minutes

*Hours/Minutes of exercise with The WOW Team are the only valid hours for this challenge.

GO WOW Team and The WOW Team Challenge are part of ALTB International, Inc.
Coach and Founder Stephanie Atwood San Francisco, CA 415 682-8819 gowowteam@gmail.com Copyright 2010