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
- 60 minutes to 12 Miles at Sawyer Camp, south of San Francisco
- 60 minutes to 12 Miles at Arbolado Park, Walnut Creek
For directions and details on the routes, look at the Directions Tab at the top of the home page
An enthusiastic WOW Member
- 5K - 60 minutes*
- Novice Half Marathoners - 2 hours 40 minutes or 12 miles, whichever comes first
- Intermediate Half Marathoners - 12 miles (1 miles warm-up) plus 11 miles on pace
Fitness Forever? - 60 minutes or more. 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.
*Depends on your ability - go for at least 40 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!