Running Warehouse

Hey Fits!

If you're not in the area and not able to stop in and visit Eric at Geneva Running Outfitters, the Misfits now have an online coupon code that you can receive 15% off select items. Contact me for the super topsecret code and use the link to the left under "Links we like so you should too" to shop select items on their website!

Merry Misfit Christmas and WOW 12/26-1/1/2012



A little holiday humor for ya!

 Happy Christmas Eve Fits!


I'm bored at work so I'm sending you your WOW one day early with the optional Christmas Day run!

Sunday 12/25: OPTIONAL Rest day OR 9 a.m. trail run Silver Springs meet at the lake parking lot, east entrance.
Monday 12/26: Brick, 9 a.m. Group indoor ride and outside run, Hoover Forest Preserve 11285 Fox Road. Bring your bike, trainer, water, towels, change of clothes for OUTSIDE running.
Hoover is off of Fox Road (same road as Silver Springs) east of the rail road tracks on the north side of the road. After you enter the park cross the railroad tracks and take your first left follow the "authorized vehicles only" sign to Mikes house. Park in the rear. You can't miss it, it's a brand new cedar house. Bring water, towels, and something to run in.
Tuesday 12/27: 2000 yd swim, 5k-5mi run, strength, yoga
Wednesday 12/28: 2500 yd swim
Thursday 12/29: 9 a.m. Silver Springs Mountain bike and 5-10K trail run
Friday 12/30: 2000 yd swim, 5k-5 mi run, strength, yoga
Saturday 12/31: 9 a.m. group ride at the Wades bring your bikes and trainers, towels, and H2O!
Sunday 1/1: It's a new year, the best remedy for a hangover is to SWEAT IT OUT! So GOYA! Up to you, should you really be resting today? I think not!

Happy Holidays Folks!
SpecialK

I got a wedgie!

Yesterday was a big day for ZenAl and I. Tom Schopf from Schopf Innovations, developer of the Wedgie (not the kind we endured in junior high) but the very smart water bottle and tool kit combo that rests neatly at the base of your tri/road bike frame offered us a sponsorship opportunity for 2012. We are more than over the moon about this! Speaking with Tom was great and both Al and I are thrilled to both try out and promote this product next year starting with the Galena Tri in May!

We first learned of the Wedgie in November during IMFL. We noticed the little black compartment on a bike at the Athlete Village. We got to talking to this guy, who by the way was really into tattoos...that was the ice breaker, if you know me you know what I'm talking about, anyhow, we asked him to show us his Wedgie...he opened up the compartment and it appeared that everything had it's place neatly packed between two piece of plastic with an easily accessible water bottle cage that sits on top. We went back to the house and found the Wedgie online. From there I contacted Tom and inquired about sponsorship opportunities for amateur athletes. The rest is history.....

Tom and I talked about the benefits of drinking out of a "proper" bottle vs using the aero and straw combination, which we agreed can cause a substantial amount of air ingested into the belly, this is BAD!!!! This means belly ickieness during your run.....not good. Furthermore drinking out of a "proper" bottle enables the rider to sit upright and stretch the back making a five hour bike ride not seem like an eight hour bike ride!

Another of Tom's products is the "on the level" aero bottle mount. This I like! The mount, as explained  by Tom, is a leaf spring design which will allow most bottles of varying circumference to fit in the cage, genius! No more rattling bottles!

Well stay tuned for more Wedgie comments. Check out the link for more info and be sure to enter the contest for your chance at a free Wedgie! Oh, for those who FB you can like the Wedgie on their fanpage!

Check out the link!
My Wedgie

Cheers,
SpecialK

Tomorrow we shall run!

Hey Fits!


Unless you had your heart set on swimming your 2500 yds as prescribed by the WOW, I'll be running out at Silver Springs @ 9 a.m. planning on a 10k ish tomorrow. If you want to run less, it'll be a two looper so you can get your miles in and bail if need be. Hope to see some of you out there, I know Christmas is this weekend so I'm sure some of you are taking Friday off so that means there's NO reason you can't sneak away from all the wrapping presents, cookie baking, family driving around responsibilities you have and take an hour for yourself. Consider it cathartic.

PS we'll be meeting at the East entrance in the lake parking lot. For any newbies, I drive a silver Forester with lots of stickers on the tailgate.
Cheers,
SpecialK

HOLIDAY WOW 12/19-12/25

Hey Fits!


Props to Karen, Stan, Al and Katie for surviving the first of four brutal trail runs hosted by the crazy Rockford Coyote Trail Runners ranging from a 5K to a 20K in March! You guys rocked it! Pics to follow on the fb fanpage and blogspot be sure to check them out! www.midwestmisfits.blogspot.com or Misfits Endurance and Triathlon Club on fb.

Here's your HOLIDAY WOW
Monday 12/19: 9 a.m. at Big Rock Forest Preserve bring you mountain bike and running shoes for alternating bike runs!
Tuesday 12/20: 10 a.m. group indoor bike at Mike Pierson's humble abode, Hoover Forest Preserve, 11285 Fox rd in yorkville. Bring plenty of H2O, towels, bike and indoor trainer.

For any one who is turning turning onto Fox rd from 47 Hoover is exactly 1.5 miles down on the right. Also, Instead of taking that first right before the parking lot when you come in, my house is across the railroad tracks. Just cross the tracks and you will see the house on the left. There is a red sign that reads "authorized vehicles only" at the entrance to my drive way. Let me know if there is anything I need to do to get ready.

Wednesday 12/21: 5mi-10k zone 2 run (this means lower heart rate, conversational pace), strength and yoga
Thursday 12/22: 2500 yd swim, yoga
Friday 12/23: 9 a.m. indoor bike sufferfest! Meet at the Wade's 515 E Lee St., Plano. Let me know if you would like to use the spinners, we've got two!
Saturday 12/24: 5mi-10K zone 2 run (conversational pace), strength and yoga
Sunday 12/25: MERRY CHRISTMAS REST DAY but if you're bored I would love a little trail company (Al's working) at Silver Springs 9 a.m. plan on at least a 10K!

Happy Christmas and a cheerful training week!
Special K

No bueno, no biko!

Hey folks, 

Canceling tomorrow's scheduled mountain bike due to the 60-70% chance of precip. Although the predicted 50+ degrees would be nice we want to be kind to our newly acquired mountain bike locale by not tearing it up with our tires. So instead you're on your own tomorrow. Don't forget if you FB or twitter tell us how you GOYA'd (Got Off Your A**). 

Peace out,

Special K

WOW 12/12-12/18

Hey Fits!

Here's your WOW

Monday 12/12: 1500-2000 yd swim, 5k progression run, strength and yoga

Tuesday 12/13: Stealthy Mountain bike Silver Springs 9 a.m. followed by 5-10k trail run

Wednesday 12/14: Stealthy Mountain bike ride no. 2, Silver Springs 10 a.m. (calling for 55 degrees folks!) Maybe a 5k trail run.

Thursday 12/15: 1500-2000 yd swim, 5k progression run, strength and yoga

Friday 12/16: Indoor bike, meet at the Wades 9 a.m. Bring your trainer and bike. Or let me know and we can set up the spinner for you!

Saturday 12/17: Winter Survivor Series 5K trail run in Rockford, IL. Carpool leaving Plano @ 10 a.m. NO LATER. Bring $20 unless you plan on signing up for all 4, in that case bring $80 unless you're a RRR member!

Sunday 12/18: REST DAY!

 

Happy training, 

Kristen WadeMisfits Endurance Coachingtriathlon and endurance coaching
embrace the suck
www.misfitsendurancecoach.webs.com
www.midwestmisfits.blogspot.com

Misfits Video Montage!

Hey Fits! Check out the video montage BGR and Danger put together for us! This thing rocks! Thanks to the Hains!!!!

Love you,

Special K

WOW 12/4-12/11 and much more

Hey Fits!

Here's your WOW

Monday 12/5: 20-30 min of recovery cardio (especially those who just completed Tecumseh Saturday) followed by YOGA

Tuesday 12/6: 5k - 5 mi progression run, strength and YOGA, OR meet at Silver Springs @ 9 a.m. for a mountain bike and maybe a baby run

Wednesday 12/7: 2000 yd swim, YOGA

Thursday 12/8: indoor bike meet at the Wades @ 9 am

Friday 12/9: 2000 yd swim and YOGA

Saturday 12/10: 5k - 5 mi progression run, strength and YOGA

Sunday 12/11: REST DAY!!!!!

ALSO a big CONGRATULATION TO OUR NEWEST INDUCTEE INTO THE WORLD OF MARATHONING Karen "Quickie" Kalicki also know to a few as KANDAY! She completed the Tecumseh Trail marathon probably one of the TOUGHEST off road marathons around finishing in 6:30! Tecumseh boasts 7300' elevation CHANGE, 34 creek crossings right smack in the middle of muzzle loader season in south central Indie! 

Also, congrats to my husband Al who finished in 4:05, me 4:24, Ron 4:52, Stan 4:58 and a valiant effort to Amy who had to drop due to an injury but completed 18.7 miles and managed to initiate an impromptu YOGA session at the aid station! 

Also, I wanted to mention we met a 12 year old boy who ran the entire marathon (his second) and finished with an astounding time of 4:19 and another guy who ran completely barefoot and ran a 4:20 despite the rocks, roots, leaves, creek crossing, mud etc on the course!

All in all an awesome time down in Indie couldn't have asked for better weather, 60+ degrees, clear skies, long overdue! I guess if you run this race enough you'll get a good day every fifth year or so! Still the finishers shirt sucks! If you've run Tecumseh you know what I'm talking about, but I guess we don't do it for the shirts right?

Hope next year we'll see some new faces cross that finishers line as their first marathon......

Oh, if you decide to take the trail marathon plunge, do some ab work in your training regime, we laugh a lot down there...... I mean how can you not laugh at a liquor store called the BIG RED LIQUOR BOX? Or Stain running around in his running skivvies, or Ron mooning the entire bus prior to the race......that's some funny shit!

GOYA!

Special K

GOYA

Hey Fits!

New cause for all those Movember-ites out there, shave that stache and GET OFF YOUR ASS!!!!!!! December is GOYA month. Tell us what epic active adventure you did today! Me, why funny you should ask, I completed a Sa-WEET 11 mile mountain bike followed by a 5k trail run out at Silver Springs!

You need not fret about having that extra helping of pecan pie this month if you just GOYA!!!!!!

Cheers,
Special K

Winter Survivor Series boooyahhh

Hey Fits!

In case some of you are looking for a fun way to spend your winter in the great outdoors, I've attached the link to the Rockford Road Runners Rockcut Survivor Series entry form for you to fill out and send to "Leadman Larry" (the great leader of the Coyote runners and 70 something y/o finisher of the Leadville 100 TR this year!)


Click on me: Winter Survivor Series Entry form 

First race is coming up quickly, December 17th @ high noon in Rockford's beautiful, serene and often snowy Rockcut State Park! You'll start with a 5K and end with a 20K in March! 

These runners run in ANYTHING, snow drifts 10' tall, ice, rain, wind you name it! But that's why it's called the Survivor Series and you only get the famed orange T-shirt if you complete all 4 races! 

If you can't make all 4 that's okay too, you can show up race day for which ever distance you so desire!

Lets show these Coyotes what being a Midwest Misfit is all about! 

Cheers, 

Special K aka @MisfitsCoahK


Fits, please visit the link below and you'll know why you have to sign up for the Series!


Click on me too: That damned orange shirt!


Again Happy training!!!!!!!!

WOW 11/28-12/4

Hey Fits,

Newest WOW installment!

Monday 11/28: 5k-10k trail run out at Silver Springs, meet at the lower boat launch @ 9:30 a.m.
Tuesday 11/29: 2500 yd swim followed by yoga
Wednesday 11/30: 2500 yd swim followed by 5k run and yoga
Thursday 12/1: 3-4 mi run followed by yoga
Friday 12/2: indoor bike, or outdoor if you want to brave the chilly Autumm air 60 min
Saturday 12/3: TECUMSEH TRAIL MARATHON, good luck to first time marathoner Karen "Kandy" Kalicki. Also Stain, BGR, Danger, Zen Al and lil' ol' me, Special K woohoooo! or 10K trail run followed by yoga, get intimate with some dirt!
Sunday 12/4: Rest day hoorayyy!

Happy trails,
Special K

WOW 11/21-11/27

Hey Fits!

Here's your WOW

Monday 11/21: meet at Silver Springs @ 9 a.m. for a preview of the Gobbler Gallop 5k trail run and then some! Stay for a little upper body work, bring a rake!
Tuesday 11/22: Can't get enough of the Springs? Meet again for another trail run @ 10 a.m., stay for some trail marking to follow!
Wednesday 11/ 23: Everything in your life has led up to this very day, this moment in time when you will conquer the 5th annual Gobbler Gallop 5k trail run @ 9 a.m. be there or be so very LAME!!!! Shot glass start! Carb reload at the Wades to follow your epic cross of the finish line!!!!!
Thursday 11/24: Do something for God's sake cause I know you'll be stuffing those cheeks of yours with insane amounts of food! You're on your own today!
Friday 11/25: 2000 yd swim, then spend a little more time working off Thursdays bad decisions. How about a 5k-5 mile progression run on the dreadmill followed by yoga (if you're belly doesn't get in the way!)
Saturday 11/26: Meet at the Wades @ 5:30 a.m. (yeah I know that's early) the Head Fits are planning a little field trip up to Rockcut State Park for the 1st annual Fat bottom Rock gut 50k or 25k trail run. Free, self supported, starts at 7 a.m. If driving up on your own enter off Perryville Rd, start and finish will be at Hard Rd. For more details visit FB event page "First Annual 'FAT BOTTOM ROCK GUT 50K TRAIL RUN'"
Sunday 11/27: Rest day, finally!

Happy training folks!
SpecialK

Gobbler Gallop y'all

Misfit BLING playa!

Hey Fits!

Monday we'll begin prepping the trail for the 5th Annual Gobbler Gallop 5k trail run with the EPIC shot glass start and carbo reload post run. Remember this is an unofficial, unsanctioned, uninsured group run without timing chips, race bibs or registration. Please bring a $10 donation to cover the coolest prize you'll ever get for giving 20-30 minutes of your time and effort! Weather is supposed to be AWESOME, leaves will be removed from the trail and hazards will be marked by yours truly!

IF, you would like to help your fellow Misfit leaders groom and mark the trails Monday and Tuesday please bring a rake to Silver Springs around 10 a.m. to meet up with Stain and Zen Al. Tuesday I will mark the trail around noon! Oh what fun this will be!

PS if you help Monday or Tuesday you will get a 10 second head start Wednesday morning and I will waive your $10 donation.....Gee whiz SpecialK that's mighty generous of you!

Hope to see you running fools out there Wednesday!

Oh yeah, check out our newest Link We Like, www.runningawards.com!

Peace out girlscouts!
SpecialK

WOW 11/11-11/20

Hey Fits!

WOW 

Friday 11/11: 10K trail run followed by yoga

Saturday 11/12: 9 a.m. group run @ Bliss Woods in Sugar Grove, don't be surprised if Al, Stan or myself don't show up, still recovering!

Sunday 11/13: Rest day!!!

Monday 11/14: 2500 yd swim, 1 hr mixed intervals on the bike

Tuesday 11/15: Tabatas on the treadmill, strength and yoga

Wednesday 11/16: Hill repeats x 5 plus 1 mile warmup and 1 mile cooldown

Thursday 11/17: 9 a.m. Big Rock Forest Preserve mountain bike ride 10-15 miles

Friday 11/18: 2500 yd swim and 10k progressive run, strength and yoga

Saturday 11/19: 9 a.m. group run @ Bliss Woods in Sugar Grove

Sunday 11/20: REST DAY!!!!

PS, don't forget about Wednesday's (11/23 the day BEFORE thanksgiving) 5th Annual Gobbler Gallop 5k Trail run @ Silver Springs in Plano, meet at the lower boat launch! Bring $10 we have some exciting new swag this year!!!!! Tell your friends!

Happy Training!

Special K

WOW 10/31-11/10

Hola mi Fits!

Here's your WOW!

Monday 10/31: 2000 yd swim, 5 mi - 10k progressive run, yoga and show some restraint with the Halloween candy!

Tuesday 11/1: 1 hr bike indoor trainers if inclement weather, yoga, 1 piece of candy

Wednesday 11/2: 8-10 mi trail run, yoga

Thursday 11/3: 2500-3000 yd swim, yoga, 1 piece of candy

Friday 11/4: Speed work, 3 X 1 mi repeats .5 mi W^ and .5 mi cooldown, yoga

Saturday 11/5: 45 min bike, 5k run, yoga, 1-2 pieces of candy while you're cheering on Al, Kristen, Stan, and Dave from your computer as they suffer through IMFL on www.ironmanlive.com

Sunday 11/6: REST DAY or meet up w/ Karen for her 20 mi run in prep for Tecumseh. keks_97@hotmail.com. Then send Al, Kristen, Stan and Dave a congratulatory email for finishing IMFL! kettlebellal@yahoo.com; kristenlwade@yahoo.com; verndave@yahoo.com; stantowers@att.net

Monday 11/7: If you ran w/ Karen this is your rest day, if not get off the couch and give me 2000 yds in the pool mixed intervals and a 5 mi to 10k progressive run. AND NO MORE CANDY!

Tuesday 11/8: 5-8 mi trail run because NOW you're in training mode for the 5th annual Gobbler Gallop on 11/23 @ Silver Springs 9 a.m. YOU BETTER BE THERE! As my boys say, "Stay out or SIGN UP!" It's the newest Misfits motto!

Wednesday 11/9: 2500-3000 yd swim followed by 45 min bike, indoor or outdoor weather dependent.

Thursday 11/10: Hill repeats, find a good hill and complete 8-10 repeats followed by 3-4 mi run

Happy training!

Special K

IMFL 11.5.11

Hey Fits!

 

One week from today a few of us will stand on the white sandy beach in Panama City with 140.6 miles between the start and the finish of the 2011 Ironman Florida! It's been a long year of training but I speak for all of us and when I say....we're ready! If any of you are interested in tracking our progress throughout the day I've included our bib numbers for you!

 

Al Wade aka Zen Al #1670

Kristen Wade aka Special K #218

Stan Towers aka Stain #1889

Dave Verner aka Diamond Dave #2225

 

The link below will ask you to input either the last name or the bib number and from there it's easy! Oh and if you have an extra 17 hours of free time, you can watch the entire event from start to finish on www.ironmanlive.com. FYI, Panama City  Beach is CENTRAL TIME! The race starts for the age groupers (that's us!) @ 7 a.m., pros kick off @ 6:50 a.m.

 

http://ironman.com/events/ironman/florida/?show=tracker&rid=263&year=2009#axzz1cAnjgPZ7

PS: I will send out a WOW tomorrow through 11/9, however Al and I won't be able to join you for any of the group training, obviously.

 

PSS: Karen Kalicki is running her second 20 miler in prep for the Tecumseh Trail marathon in December. If anyone would like to accompany her for all or part of her run on Sunday 11/6 I'm sure she would love the company! Her email is keks_97@hotmail.com.

PPSS George Smith, our newest Misfit addition will be racing IM Miami 70.3 this weekend, Good luck George!

 

Cheers,

Special K

WOW 10/24-10/30

Here's your WOW!

Monday 10/24: 2500-3000 yd swim, indoor bike at the Wades 10 a.m.

Tuesday 10/25: 2000 yd swim, 5mi - 10K progression run, yoga

Wednesday 10/26: 2500-3000 yd swim, 8 mile run, meet at Big Rock Forest Preserve @ 9:30 a.m.

Thursday 10/27: 10-15 mi mountain bike ride, meet at Big Rock Forest Preserve @ 9 a.m.

Friday 10/28: 2000 yd swim, 5 mi to 10 progression run, yoga

Saturday 10/29: 9 a.m. group run at Bliss Woods Forest Preserve, Sugar Grove

Sunday 10/30: REST DAY!!!

Happy Training!

Special K

WOW 10/17-10/23

Here's your WOW


Monday, 10/17: 2500-3000 yd swim, 1 hr indoor bike @ the Wades 9:30 a.m.
Tuesday, 10/18: 10-15 mi of "nothing too technical" mountain biking at Big Rock Forest Preserve meet @ 9 a.m.
Wednesday, 10/19: 2000 yd swim, 5mi to 10K run
Thursday, 10/20: 2500-3000 yd swim, 1 hr indoor bike @ the Wades 9:30 a.m.
Friday, 10/21: 8-10 mi run meet at Big Rock Forest Preserve 9 a.m.
Saturday, 10/22: group run meet @ Bliss Woods Forest Preserve in Sugar Grove @ 9 a.m.
Sunday, 10/23: REST DAY!

Happy training!
SpecialK

Gobbler Gallop Y'all!

5th Annual Misfits Gobbler Gallop

5K Trail Run

Silver Springs State Park

13608 Fox Road Yorkville, IL

parking @ the lower boat launch along the river

Wednesday, November 23rd

9:30 a.m. Shot glass start

Travelling Trophey to the winner!

$10 donation (covers the cost of a hand painted T-shirt and the bad booze)

"Carbo re-load" @ the Wades following the race (beer and bagels)

515 E. Lee St. Plano, IL 60545

As a reminder, this is an unsupported, unsanctioned, uninsured "GROUP RUN."

I hope I see some of you out there! Bring a friend, open to any and all!

WOW 10/10-10/16

Hello Fits!

Here's your W.O.W., also we've decided because the light is fading fast on our Friday night group runs we are moving them to Saturday mornings @ 9 a.m. Bliss Woods

Monday 10/10: 2000 yd swim, 5 mi-10k progression run, yoga

Tuesday 10/11: 3500 yd swim, 10k progression run

Wednesday 10/12: 35-40 mi bike followed by a 12-15 mi run (last key workout for IMers!)

Thursday 10/13: 2000 yd swim, 5mi 10k recovery run, yoga

Friday 10/14: 20-25 mi bike w/ mixed intervals meet at the Wades @ 9 a.m. (inclement weather option, indoor bike 1 hr), yoga

Saturday 10/15: 9 a.m. group run meet at Bliss Woods Forest Preserve in Sugar Grove for 40-60 min run! There should be LOTS and LOTS of Misfits that make this workout as its SATURDAY!!!!!!!

Sunday 10/16: REST DAY!!!! If you're in the mood for pancakes, Sugar Grove FD is hosting our annual open house from 7-noon (?) pig out dude!

On a separate note, I want to congratulate all of our Chicago Marathon finishers on a great race!

Sammy 4:07

Erick and Mariene 4:52

Chris 4:53

Deb 5:01

Also, congrats to Amy Grady-Allington on completing her first of what I'm sure will be many 50 milers! Amy if you have your sights on a 100 miler, I'll volunteer my legs as a pacer! And I promise, I won't talk, I'll just run!

PS: for those who ordered Misfit apparel on the second go around, you should have it in your hands by this weekend!

Remember, I post all WOWs @ www.midwestmisfits.blogspot.com. You can sign up for email updates directly from the blog. Also, all workouts are posted to the fan page on facebook Misfits Endurance and Triathlon Club. 

Happy training, 

Special K

This and that!

Hello Fits!

Below is a partial message from Dave Verner regarding interest in the Ragnar Relay, formerly know as MC200. This is a team relay that you RUN from Madison to Chicago as fast as you can....from past experience, it is fun, smelly, hot, but fun! Anyone interested contact Dave ASAP so he can put a team together. The most you'll run total is 18-20 miles, most likely less and not all at once.

contact Dave Verner: verndave@yahoo.com

email from Dave . . .


I know what everyone is thinking 2011 running season is almost over. True, but that means the 2012 is right around the corner. So lets talk MC200 again.

Who is interested in MC200 again??? June 8-9, 2012. If we reserve a team by Oct 15, they waive the Volunteer requirement, last year that was a $240.00 saving.

It is a few dollars more next year since it a Ragnar relay. Team fee is $1,200.00. Based on 9 runners that is $133.33 per person.

But really who thinking about it again. What about some of your Friends. All are welcome. I would like to target another 9 person team, but if we have more that is great as well.

Run Happy

Remember me on Nov 5. I will be doing the Florida Ironman with Stan, Kristen, and Al

ALSO:

I wanted to give a big shout out to those running Chicago this weekend! Remember to smile when you cross the finish line especially if it's your first marathon you'll never ever have another first, so revel in it! Be sure to let me know how you do, I'm so excited for all of you. It's been a long summer full of a lot of hard work, sweat aches and pains but it will be worth it to leave it all out there on the course! BTW, be aware of the river of pee at the start....don't stand near the curbs!

Good luck to:
Chris
Deb
Sam
Erick
Marienne

Remember, run happy!

WOW 10/3-10/9

Hola Fits!

WOW:

Monday 10/3: 100 mi bike followed by 4-5 mile run meet at the Wades @ 8:30 a.m.

Tuesday 10/4: 2000 yd swim and 5 mi - 10K run and YOGA

Wednesday 10/5: 3500 yd swim followed by hill repeats (running) meet at the Wades @ 9:30 a.m.

Thursday 10/6: 3500 yd swim followed by 25 mi bike

Friday 10/7: 2000 yd swim and 5 mi - 10K run and YOGA AND don't forget 5:30 p.m. group run, meet at Bliss Woods Forest Preserve in Sugar Grove. 

Saturday 10/8: 10-15 mi trail run meet at Big Rock Forest Preserve at 9 a.m.

Sunday 10/9: REST DAY 

Obviously for those running Chicago this weekend, your WOW is a TAPER! Best of luck to all those competing: Deb, Chris, and Sam (if you're running and I didn't mention your name, let me know!)

Happy training!

SpecialK

WOW changes

Hey Fits!

They're calling for horribly windy conditions tomorrow so we're cashing in our rain date for the 100 mile bike ride planned for Friday and moving it to Monday. Please meet at the Wades at 8:30 a.m. Monday morning. Be sure to bring your specific nutrition, we're not planning on stopping for sandwiches along the route, and be ready for 5 + hours in the saddle followed by a 4 mile run immediately off the bike.. . have to get the legs used to transitioning from a long bike to running, 34 days til Ironman folks (Stan, Dave and Al!)

Tomorrow's workout will meet at our place at 10 a.m. for EITHER an indoor bike or a trail run out at Silver Springs. Bring your trainer, bike and running shoes...who knows what's in store! FRIDAY NIGHT RUN @ Bliss woods is still on unless the weather says otherwise!

PS Al's looking for a sucker or two to do a little trail riding (on a mountain bike) on Saturday, email or txt him if you're interested to set up your date. kettlebellal@yahoo.com or 630-546-1176

Peace out, 

SpecialK

Hey Fits!

Here's your WOW!

Monday 9/26: 2500-3000 yd swim followed by 9:30 a.m. 10K at the Wades
Tuesday 9/27: Bike hill intervals (road) meet at the Wades @ 9 a.m. Tuesday night bike rides are cancelled until spring.
Wednesday 9/28: 2000 yd swim followed by 5mi to 10k progressive run
Thursday 9/29: 3500-4000 yd swim steady state w/ some mixed intervals, if you get bored.
Friday 9/30: 100 mi bike meet at the Wades @ 9 a.m. followed by a 4 mi run. Rain date planned for Monday 10/3 same time same place. Friday night run for those interested still meets @ 5:30 p.m. at Bliss Woods FP in Sugar Grove.
Saturday 10/1: 5mi-10k run followed by yoga
Sunday 10/2: REST DAY!!!!

Happy training!
SpecialK

WOW 9/19-9/25

Hey Fits!

Here's the WOW for this week, sorry it's comin' atcha a bit behind....getting up the stairs is kinda a chore right now!

Monday 9/19: If you ran this weekend any of the races, plan on today as a day off. If you didn't how about a 5k-5 mi run followed by yoga

Tuesday 9/20: Again, if you raced this weekend, plan on today as another off day, but if you feel up for it, take a leisurely bike ride around town, or take the pups for a walk. ALSO, Tuesday night bike is cancelled.

Wednesday 9/21: 1500-2000 yd recovery swim. Really listen to your body. If you still need time off, TAKE IT! Recovery IS SO VASTLY IMPORTANT! 

Thursday 9/22: 1500-2000 yd swim, EASY 5k and YOGA. 

Friday 9/23: 2500 yd swim. Friday night evening run @ Bliss Woods 5:30 p.m. 

Saturday 9/24: 25 mi bike followed by YOGA, meet at the Wades @ 9 a.m.

Sunday 9/25: REST DAY

Have an awesome week! 

FVM way to go!

Hey Fits!

I just wanted to offer a HUGE congratulations to all the runners who competed this weekend at the Fox Valley Marathon, Fall Final 20 and the FV 1/2 marathon, in the rain!

Marathon finishers: 

Clem (first marathon) 3:48:13

Bob Kenders (first marathon) 3:48:28

Dave Heinke PR'd 3:47:04

Dave Verner 3:49:10

John Kearsing (with NITRO but we'll forgive him of that!) 3:27:34

Kristen PR'd 3:21:58 2nd in A/G 11th LADY

Al PR'd 3:09:44 4th in AG 25 OA

Fall Final 20

Deb Thorgesen 3:30:27 (training for Chicago Marathon)

Chris Peeler 3:30:27 (training for Chicago Marathon) 

Karen Lacerte Miki 2:46 (recovering from an injury)

Sam Molaro 2:52 approx (training for Chicago)

Erick Italia 3:23:55 (ran Ironman Louisville three weeks ago)

Mariene Italia 3:23:54

Half Marathon finishers

Karen Kalicki PR'd 2:28:14

Jen Hornburg (first half marathon) 2:38:03

Also, great job to Amy Grady-Allington who completed the Hobo series 

Friday 10K first in A/G 57:18

Sat 25K first in A/G 2:41:09

Awaiting today's 50K results, but I'm sure she did well!

Job well done everyone! Super proud!!!!

WOW 9/12-9/18

Hey Fits!

It's taper week.....yahooo!!!!! Well at least it is for those running the Fox Valley marathon, final 20 or half marathon on Sunday! Therefore this weeks WOW will be less about quantity and more about recovery!!!

Monday 9/12: Meet at Saw Wee Kee in Yorkville @ 11:30 a.m. for a 4-5 mi trail run, easy pace! 

Tuesday 9/13: 1200-1500 yd swim followed by a 5k. Don't forget 5:30 p.m. is our group ride, meet at Plano High School parking lot. 

Wednesday 9/14: 25 mi easy bike through the beautiful back roads of Plano, Yorkville and Millington meet at the Wades at 9:30

Thursday 9/15: 1500 yd swim followed by a 5k meet at the Wades at 9:30 for the run

Friday 9/16: Friday night group run, meet at Bliss Woods for a 40 min run. 

Saturday 9/17: Yoga, meet at the Wades at 9:30 a.m.

Sunday 9/18: RACE DAY!!!!!!!

Enjoy your taper, and good luck on Sunday to everyone racing! Yeehawww! Go Misfits, Go!

Special K

WOW 9/5-9/11

Hey Fits!


WOW 9/5-9/11
Monday 9/5: Meet at the Plano High School parking lot @ 9 a.m. for a track workout (Yasso 800s) and a 25-30 mi bike through scenic Plano, Yorkville and Millington. I know you fools have the day off, so come on out and join Karen, Stan and I!!!!!!!
Tuesday 9/6: 3000 yd swim followed by 8-9 mi run meet at Big Rock Forest Preserve at 9:30 a.m. north parking lot for the run.
*PLEASE NOTE: Al and I will not be at the 5:30 p.m. group bike.
Wednesday 9/7: 3000 yd swim followed by a 25-30 mi bike meet at the Wades @ 10 a.m. for the bike.
Thursday 9/8: 2500 yd swim followed by 12-15 mi run. Meet at the Wades @ 9:30 a.m. for the run
Friday 9/9: 50-60 mi bike, meet @ the Wades @ 8:30 a.m.
*Group run @ Bliss Woods Forest Preserve in Sugar Grove 5:30 p.m. 40-45 min. Kids welcome!
Saturday 9/10: 20-25 mi recovery bike followed by Yoga
Sunday 9/11: REST DAY Hooorayyy!!!!

Happy Training,
SpecialK

Misfit Kits

Hey Fits!


So, I would like to order more Misfit kits (jersies, singlets, shorts, etc . . .) soon. So if you would like to order something (CHRIS PEELER, I'm talkin' to you) let me know what you want and what size. So far I have received ONE email from Ken and a FB message from Dave. I CANNOT ORDER ANYTHING UNLESS I HAVE 10 ITEMS OR MORE!

#guessingnoonereadstheseemailscausetheirfilterissettospam

Latah,

Kristen

FVM Training run with the Misfits

Hey Fits!

We will be meeting at Island Park behind Harner's Bakery @ 9 a.m. Wednesday morning for our 20 mi (not minute, mile) run. We decided to test drive part of the FVM course so if you missed the official last test drive w/ the Fox Valley Marathon folks, consider this another opportunity for you.

If you don't need to run 20, you can turn around at any point!

If you visit the Fox Valley Marathon website: http://www.foxvalleymarathon.com/event_info/course.htm click on the link for the course map you can follow along.

Per the course, we will be heading south running miles 10.75 to the turnaround at mile 14.25 then north back to our starting point, crossing the river at 56 and continuing north to mile 24 crossing the river under the Metra bridge and head back south with a few deviations from the trail in Batavia then south again to finish the run where we started. Coffee and doughnuts at Harner's to celebrate!

Hope to see more than Stan and my husband there! I love ya both, but a new face once in a while would be refreshing!

Happy running,
SpecialK

WOW 8/29-9/4

Hi Fits!

Here's your WOW!

Monday 8/29 -- 5k-5 mile recovery run, and yoga (strength if you didn't race this weekend)

Tuesday 8/30 -- Tuesday night bike, meet at Plano High School parking lot at 5:30 p.m. followed by a track workout, mile repeats.

Wednesday 8/31 -- 9 a.m. location TBA for a 20 mile run (yeah I said 20) last long run before Fox Valley Marathon.

Thursday 9/1 -- 5k - 5 mile recovery run, and yoga

Friday 9/2 -- Friday night run meet at Bliss Woods Forest Preserve in Sugar Grove along Bliss Rd. No Al and Kristen here, you're on your own!

Saturday 9/3 -- Meet at the Wades at 9 a.m. for a 25-30 mile bike ride

Sunday 9/4 -- Rest Day, hooray!

Happy training

K

Misfits apparel order DEUCE

Hi Fits, 

I've been approached by quite a few people who missed the boat last time we placed an order so I'm looking at placing another. BUT I need to order at least 10 pieces. I've attached examples for each. Be aware, there are men's and women's sizing available. The clothing does take time so please get back to me ASAP with your order. 

Also, if you are interested the pieces run from $32 (running singlets) to $84 (trisuits) everything else is in between. 

 Check out our fan page on facebook for a complete album and prices. Misfits Triathlon and Endurance Club. Feel free to contact me directly via email kristenlwade@yahoo.com or message me on facebook if you're interested in placing an order.                 -K