What's Happening With WOW The Week of September 7-13, 2009?

Christy G (woman in the middle) now leads Tuesday and Thursday morning walks in the Mac Arthur/Laurel Area of Oakland.

Walk, run, have fun every week with The WOW Team. Open to all women, WOW is about fitness, friendship, and fun. If you're not sure if it's right for you, come try it out. Drop-ins are encouraged. Women are at very different levels and everyone gets a good workout.

What is WOW up to this week? The Bay Area Women's Fitness Runners and Walkers will be working out:

Tuesday, 6:30 AM Kezar Track for a track workout for all abilities

Wednesday, 10:00 AM Tennessee Valley in Marin for a 60 minute run/walk fitness workout. Minimum 4 people must RSVP or this workout won't occur. Help make it happen!

Wednesday, 6:30 PM Piedmont High school track for all abilities

Thursday, 6:15 AM Fitness Walking for Large Gals with Christy G at World Grounds Cafe on MacArthur Blvd, Oakland. 45 minutes of walking and exercise with Christy. The next 2 weeks are free!

Saturday, 8:00 AM Meet at Sawyer Camp, San Mateo for a 60 minute to 10 mile run or walk. Newcomers are welcome!

Sunday, 8:00 AM Point Isabel, El Cerrito - join The WOW Team for a fun race. Walk or run it in preparation for the upcoming UNA Peace Run on September 20. Ribbons for all!

Questions? Contact Stephanie@AskAboutrunning.com Be sure to RSVP at http://meetup.com/gowowteam

Stephanie Atwood is a nationally certified long distance running coach, personal trainer, and founder of The WOW Team, a women's running and walking group in the Greater Bay Area. The WOW Team meets throughout the Bay Area, several times each week. Drop-ins are encouraged.

What's Happening With WOW The Week Of August 10-16, 2009?

Here's the schedule for this week of August 10-16, 2009

GO WOW TEAM! YOU ARE AMAZING WOMEN!!

• Tuesday, August 11 at 6:30AM at Kezar Stadium, San Francisco. Track Workout, 1 hour
• Wednesday, August 12- Run/Walk, Go For It! in Marin - 10:00 AM, 1 hour track workout at Tam Hi Track. Must have min 4 participants
• Wednesday, August 12 - Track at Piedmont 6:30PM
• Saturday, August 15, Meet at Sawyer Camp, San Mateo 8AM 60 minutes and more
• Sunday, August 16 - Lake Merritt, Oakland 8AM 30 minutes to 9 Miles
  
  Please RSVP to these events at http://meetup.com/gowowteam
  
  For directions follow this link All women welcome! Drop-ins encouraged! Walk, Run, or Walk/Run Join any time. Questions? Contact Stephanie@AskAboutRunning.com

What is The WOW Team Doing This Week? July 13-19, 2009

Here's the schedule for this week of July 13-19, 2009

Tuesday, July 14 - Track at 6:30 AM at Kezar Stadium, San Francisco

Wednesday, July 15 - 10:00 Women's Run/Walk Group in Marin. Join us at Tamalpais High School Track.

Wednesday, July 15 - Track at Piedmont 6:30PM Summer Walker Program Available

Saturday, July 18- Sawyer Camp, San Mateo 8:00 AM Walk, Run 60 minutes to 10 miles

Sunday, July 19 - 8AM 30 minutes to 10 miles at Point Isabel. Walk or Run

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutRunning.com

What's WOW Doing This Week?

Here's the schedule for this week of June 29 - July 5, 2009

Tuesday, June 30 - Track at 6:30 AM at Kezar Stadium, San Francisco

Wednesday, July 1 - 10:00 Women's Run/Walk Group in Marin. Join us at Tamalpais High School Track.

Wednesday, July 1 - Track at Piedmont 6:30PM Summer Walker Program Available

Saturday, July 4- Sawyer Camp, San Mateo 8:00 AM Walk, Run 60 minutes to 12 miles.

Sunday, July 5 - 8AM 30 minutes to 12 miles at Harbor Bay Alameda. Walk or Run

For directions follow this link All women welcome! Drop-ins encouraged! Join any time. Questions? Contact Stephanie@AskAboutrunning.com

Walk/Run With WOW This Week

The week of March 23 - 29, 2009

Wednesday, March 25 - 6:30 PM Wednesday Track Workout at Piedmont High School. Walkers and Runners Welcome!

March 26 - RRCA National Convention begins

March 27 - WOW hosts RRCA Convention Dinner 5:30 - 9:30PM

Saturday, March 28 - 8:00 AM Saturday Timed Run/Walk at Sawyer Camp - all women welcome! Run/Walk 3 - 6 miles. All finishers get a ribbon!

Sunday, March 29 - 8:00 AM Sunday Walk/Run at Berkeley Marina, Berkeley Run/Walk 30 minutes, 60 minutes, or 11 miles for half marathoner.
Topic of the Week - Pace/Form from 8:00 - 8:15 AM


For directions please follow this link


All women welcome!. Drop-ins encouraged! Join any time.

Walk/Run With WOW This Week

The week of March 9 - 15, 2009

Wednesday March 11 - Track at Piedmont Track 6:30 PM

Saturday March 14 - The Great Hiway/Fulton Ave, San Francisco, 8AM, 1 hour tempo run

Sunday, March 15 - Point Isabel, El Cerrito, 8AM, Walk/Run 30 minutes thru 10 miles

For directions please follow this link

For the specific events we're training for, go to The Weekly Pep Talk

All women welcome!

Drop-ins encouraged! Join any time.

Run, Walk, Workout with WOW March 2 - 8, 2009

March 2 - 8, All Women Are Invited to Join Us! Walkers, Runners Welcome!

March 4 - Piedmont track, 6:30 PM multiple workouts

March 7 - SF Presidio Warming Hut Tempo Run at 8:00 AM

March 7 - Sawyer Camp, San Mateo 11:00 1 hour run/walk

March 8 - Harbor Bay Ferry Terminal, Alameda 8:00AM 30 minutes to 9 miles or 100 minutes

Join us!

For directions go to Weekend directions

Details for the Week of November 10-16, 2008

Well, I told the girls we'd do boot camp this week but, I'm giving them a reprieve. So, get ready for boot camp for next week! I've just postponed it for a few days... This week we're on the track and at Sawyer Camp and The Berkeley Marina.

Tuesday, November 11 - Kezar Track 6:30 PM - Co-ed workout

The workout will be:

Maintenance = 8 X 400 with a 2 minute rest inbetween

CIM Relay and Kaiser Half Marathon = 3 X 1 mile hard with 2 laps easy inbetween

CIM Marathon = 5 X 400 fast with 200 easy

Wednesday, November 12- Piedmont Track 6:30 PM - Women-only

Same workout as above

Saturday, November 15 - Meet at 7:00 AM or 8:30AM at the trail head of Sawyer Camp Trail Park at Crystal Springs Reservoir

Special CIM 20 mile training run starts at 7AM. We have a 20 mile training run planned at Sawyer Camp (South Bay) for Saturday, November 15. Runners will be doing 2 - "out and backs" of 10 miles each.

My request is that some of you (or someone you know) might pace them for one lap or the other. We need pacers at 8'45" minutes or faster/mile and 10'45"/mile. If you are willing (and able) to run these times, we are looking for people to run one or two of the 10 mile segments, starting at 7:00 AM (1st leg) and at 8:30 - 8:45AM for (2nd leg), or to provide aid and encouragement at the turn-around point.

Let's all support these runners who have worked so hard to get to this point. If you happen to be interested in doing the full 20, I know they would love the company.

Please contact me at your earliest convenience. I'll give you further details.
Thank you for your part in making this happen. When your time comes we'll do the same for you!

To Success! Coach Stephanie

P.S. We're also doing our regular 8:30 Saturday workout so, come on out. Join us!

Stephanie Atwood, M.A., AAAI/ISM RRCA Certified With an M.A. in Communications, long distance running, sports nutrition,and personal training certification, Stephanie Atwood is the ideal trainer and coach. Founder of ALTB International, Inc. Ms. Atwood coaches The WOW Team, a women's only walk/run group; drop-in track workouts and drop-in weekend runs. Stephanie, a competitive master's runner and accomplished mountaineer is available for personal training or to speak about being "Fit for Life", a journey of ups and downs where she has kept fitness as an anchor in an otherwise turbulent and ever-changing life.

More details? Go to http://theweeklypeptalk.com./ or www.fitness.meetup.com/983 or http://www.fitness.meetup.com/1007

First visit is free. Pacers are free. $6 Drop-in fee due at site or ask about membership options.

Sunday, November 16, Meet at the Berkeley Marina 8:00 AM

Directions for all events are at http://www.runwalklocations.blogspot.com/