Misfits 1/31 - 2/6

Misfits,

Here's the workout plan for this week. I know it's a day early, but Al is anxious to get back into it after being OOS.

Sunday, 1/31, 8:30 a.m. indoor ride at our house. Plan on 1-2 hours. Bring water and STANLEY BRING TOWELS!!!

Monday, 2/1, 9 a.m. at the Vaughan Center, sprint work, bring $2-$3 and water. Meet in the upstairs lobby area. Followed by an indoor ride at our house 515 E. Lee St.

Tuesday, 2/2, on your own. WOD

Wednesday, 2/3, 8:30 a.m. run in Sugar Grove, meet in the back of the Fire Station. Plan on 6-10. Swimming at the Y to follow if interested. We have a few quest passess.

Thursday, 2/4, 10:45 (Ron if this doesn't work for you we can push it up Al's got to get the stitches out). Indoor bike ride.

Friday, 2/5, on your own. WOD to follow.

Saturday, 2/6, on your own swim, and a 1 p.m. bike at our house. Inside.

Hope to see some new faces join us.

Run happy,

Al and Kristen

BL Challenge #9

Hey Losers,

Here's the challenge of the week, I believe this is #9.

Challenge #9: Reward yourself, as if you haven't been rewarding yourselves the whole time....... Anywho, there's limitations on this reward. Take you and your sweetie out to dinner, lunch what have you and consume ONLY 800 calories including drinks. If you are not sure how to calculate your calories a suggestion is to look online at the restaurant you will be dining at and choose your meal before hand. Some options might include, Chilis, Olive Garden, Applebees. Any chain restaurant should have their menu and nutritional info posted.

Remember planning ahead can save you from big mistakes that result in big waists.

Good luck. Remember to weigh in tomorrow......SERIOUSLY.

Nichols, remember to pay already!!!!!!!

Misfits 1/25-1/31

Misfits,

Here's this weeks training schedule.

Monday, 1/25 - meet at the Plano YMCA on Eldamain at 8:30 a.m. for a swim. We have a couple of guest passess if you are interested and don't have a membership. Otherwise, if you have access to a pool swim a minimum of 30 minutes. Followed by an indoor bike at our house, plan on an hour to 1.5 hours.

Tuesday, 1/26 - on your own

Wednesday, 1/27 - on your own

Thursday, 1/28 - Meet at the Vaughan Center for Yasso's 9 a.m. off of Indian Trail in Aurora

Friday, 1/29 - Meet at our house at 9 a.m. for an indoor ride (Ron you can use Al's bike, since he's out of service)

Saturday, 1/30 - on your own

Sunday, 1/31 - REST

Stay tuned, next weeks addition will include Work Out of the Day (WOD) on the "on your own days" for guidance. This will typically involve high rep strength training, high intensity......Mr. Pukey style!

See ya,

Kristen and Al

BL Challenge #8

Hey Losers,

Hopefully you learned something about how much you actually consume in a weeks time with the last challenge. Hopefully you actually did last weeks' challenge.

Challenge #8: If you didn't bother with the calorie counting last week, here's your opportunity to redeem your self and participate in this week's challenge. Purchase a pedometer (Dick's, Target, SportMart, Sports Authority, WalMart) and log how many miles/steps you walk each day. Do this for the first three days and increase your findings by 25 percent for the following four days of the week.

FYI, you have 8 more weeks to start doing something. I haven't noticed a big push with regards to weight loss on the chart...... Each day is a new opportunity to do something. Don't let today pass you by.

Good luck,

Kristen

Misfits 1/18-1/24

Hey all,

Here's this weeks' running schedule:

Monday, 1/18 you're on your own

Tuesday, 1/19 meet at the SGFD fire station at 9:30 a.m. for a 10-12 mile neighborhood run. Inside bike ride to follow at our house, bring bike and trainer.

Wednesday, 1/20 indoor ride meet at 8:30 a.m. at our house, bring your bike and indoor trainer Al's go OT so it will just be me

Thursday, 1/21 you're on your own

Friday, 1/22 8:30 a.m. meet at our house 515 E. Lee Street, Plano for 10+ mile run followed by an indoor ride bring your bike and trainer.

Saturday, 1/23 9 a.m. meet at our house for an indoor two hour bike ride.

Sunday, 1/24 TBA

Hope to see some new faces this week.

Al and Kristen

nutritiondata.com

Hey Losers,

FYI, there’s a great nutrition website you can use to log your calories if you are unsure on serving sizes, veggies, things that aren’t printed on a box etc . . . http://www.nutritiondata.com/

Again, good luck!

Kristen

MISFITS 1/11-1/17

Misfits,

Sorry this is late getting to you, I'm sure you all made due with your own self inflicted kind of workout pain. But here we go. We're going to take advantage of the heat wave that's predicted to fall upon us this week:

1/12 - Tuesday, you're on your own

1/13 - Wednesday, SNOWY trail run at 10:30 a.m.at Big Rock Forest Preserve 6-10 miles. Indoor bike ride to follow at our house.

1/14 - Thursday, Fox River Trail run 10:30 a.m. meet at the Oswego trail head, west of their fire station 1 on the east side of the river 6-12 miles. Indoor ride to follow at our house.

1/15 - Friday, You're on your own

1/16 - Saturday, join us in Rockford for the Survivor 10K trail run. Bring $20 and dress appropriately. Visit, www.rockfordroadrunners.org for specifics.

1/17 - TBA

BL Challenge #7

Hey Losers,

It's Monday, have you weighed in yet?

Challenge #7:

Write down EVERYTHING you eat EVERYDAY for a week in your BL journals I gave you at the beginning of the competition. This mean, what you ate, how many calories it represents and the total number of calories you consumed at the end of the day.

I think once you've done this you can really begin to see where some of the problems come from. Remember, be honest. If you grab a handful of chips as you're walking through the kitchen, write it down. If you eat 4 grapes, write it down. If you have a beer, write it down.

Good Luck,

Kristen

1/8/10 run cancelation

Misfits,

Due to a combination of school closures and 0 degree temps / windchill, we are canceling the outdoor Fox River run tomorrow scheduled for 9 a.m. So sorry. In lieu of the run we will be on our indoor bike trainers as our kids will most likely be home with us. If you would like to join us, please bring your bike and trainer to our house at 9 a.m.

Sorry again if you had planned on the outdoor run.

DANI, will you email us when you've read this.....it sounded like you were planning on coming out. We don't want you waiting out in the cold for us.

See you all soon, stay tuned for next weeks running / biking schedule.

Kristen and Al

upcomming events

MISFITS,

Al and I were sitting on the couch yesterday sipping on coffee and chatting about what else....running. We wanted to remind you all of a couple of events that if you haven't registered for TIME IS RUNNING OUT.

The warrior dash, June 19 www.warriordash.com (3.1 miles of fire, mud, barbed wire, tunnels, costumes, beer, live music and axe throwing). The 11:00 a.m. wave is sold out, next available is 1:00 or 1:30 p.m.

The Illinois Marathon, May 1st http://www.illinoismarathon.com/ (5K, 1/2 marathon, marathon relay and Marathon).

Take care, stay warm, train hard!

Kristen

Magazine article

Misfits,

Check out the action shot of Nolan, botton left corner, in this month's issue of UltraRunning Magazine. I've sent each of you a copy of the actual article for reading. Enjoy!

Happy Running my little Misfits,

Kristen and Al

Challenge #6 Biggest Loser

Hey Losers,

There’s good news and BAD news…..BAD news first. There was a total weight gain last week of over 6 lbs. In weeks past there were loses of 26, 25 and 11 lbs.

The good news. You have 11 more weeks to turn it around, YEAH!

Challenge 6: This week’s challenge, Make a new years resolution using the SMART method and email it to me.

• Specific (not too broad of a goal)
• Measurable (can you quantify it? Can you see improvements through weight or improved times?)
• Attainable (is it realistic for you to lose 50 lbs versus 20 in a 8 week period?)
• Relevant (will is work with your schedule?)
• Time bound (do you have enough time to meet your goal?)
  

Remember to weigh in on Monday.

Good Luck this week.

Kristen

MISFITS holidays

Misfits,

A Happy 2010 to you all. Al and I hope your holidays were full of family and fun and lots 'o goodies from Santy Claus. Below you will find this weeks workout schedule. We've tried to incorperate a lot of indoor training as it is colder than a witches tahtah out there.

Sunday, 1/3 - You're on your own, Al and I work.

Monday, 1/4 - Vaughn Center in Aurora on Indian Trail East of Orchard Rd @ 8:30 a.m. Bring $2 - $3 for indoor track training and lots 'o water. Plan on up to 12 miles with possible speed work.

Tuesday, 1/5 - if you have a bike and an indoor trainer bring it to 515 E. Lee Street for at least a 20 mile ride could be more @ noon

Wednesday, 1/6 - You're own your own.

Thursday, 1/7 - Bring your bike and trainer to 515 E. Lee street for a LONG indoor ride, 56 miles (1/2 of IronMan distance) PLUS a 5K run to follow. Festivities begin at 9 a.m.

Friday, 1/8 - Suck it up for some cold weather running. Meet at the Fox River Trail in Oswego at the park downhill from the downtown fire station, east side of the river. Call for directions (630)546-1176. Plan on 5-8 miles

Saturday, 1/9 - You're on your own.

Happy running,

Al and Kristen