08.25.2010
Coach Stephanie's track workouts for the week of August 22 - 29, 2010 Bring a digital watch to time yourself. This really helps you stay on target even if you're not trying for a specific time goal. Before stretching, if we have time, we will check cadence for anyone interested. Marathoners and Intermediate to Advanced [...]
07.13.2010
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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 [...]
05.25.2010
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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, [...]
05.19.2010
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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 [...]
05.18.2010
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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 [...]
04.28.2010
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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 [...]
04.12.2010
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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 [...]
03.30.2010
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We're back to track in Piedmont on Wednesday only while Coach Rob and Jessica take a little break. They'll be back soon to offer a fitness bootcamp along with speed workouts on the track in Walnut Creek. Stay tuned! This Wednesday Kara Waltz of Alive Chiropractic and The WOW Team's good friend and race walker [...]
03.15.2010
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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 [...]
03.13.2010
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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? [...]
03.10.2010
I thought you might like the article I wrote about The WOW Team in my examiner column this week. Follow the link. Thanks! Free Running Groups Questions? Contact Coach Stephanie at coachstephanie@gowowteam.com Go WOW Team! Ongoing fitness for women through running and walking
03.09.2010
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, [...]
03.09.2010
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 [...]
03.08.2010
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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 [...]
02.28.2010
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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 [...]
02.22.2010
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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 [...]
01.21.2010
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The Emeryville Marina is one of our favorites. It is truly beautiful, right on the bay with ample parking and clean bathrooms. For more information and to RSVP go to http://gowowteam.com/wow-workouts/ Group meets on Sunday, 8:00 AM Rain or Shine (check site for possible cancellations 2 hours before) Drive to the absolute END of Powell [...]