WOW Workouts Feb 15-21

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Getting ready for the Oakland Running Festival 5K and Half Marathon

For the Week of February 15-21, 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 - 2 Separate Workouts
  • 8:00 AM, SF Presidio Sports Basement. Tempo Run 60 minutes, Runners
  • 8:00 AM, Sawyer Camp, San Mateo - Runners, Walkers, All Abilities
Sunday, 8:00 AM, All East Bay WOW Members meet at Lafayette Reservoir, Lafayette, 60 minutes to 11 Miles. Bring a guest. Ribbons to all participants! Free! Sunday, 10:00 AM, Celebrate our Oakland Running Festival training progress with lululemon! They are hosting The WOW Team to a deelicious brunch after our workout.
Oakland Running Festival Workouts
5K - 1 or 2 times around the lower reservoir trail (5 min warm-up, 35 minutes steady, remainder of time DPA*) Novice Half Marathoners - 2 hours or more, up to 2 hours 20 minutes) depening on your course
Intermediate Half Marathoners - The intermediate runners should do one loop on the upper train and then determine the rest of their course from there.
 
 
 Fitness Forever? - 60 minutes or more. You choose.
 
*Depends on your ability - go for at least 35 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!

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