Misfits Tuesday night Bike

Hey Fits!


I've updated the Tuesday evening bike route to include written directions because I can't get the map to blowup much bigger than the link allows, at least you'll get the gist. Please save the link below.
http://www.usatf.org/routes/view.asp?rID=442006

SpecialK

Tuesday Night bike ride map

Hey Fits!

Here's the WOW for this week:

After much appreciated input from you all, we have decided to include an evening group bike ride EVERY TUESDAY @ 5:30 p.m. meet at the Plano High School Parking lot for a 15-20 mi bike. Those days we are on shift someone else will lead the course. See link for map of route attached for future reference. Also it is our hope to have enough participation to include pace groups. http://www.usatf.org/routes/view.asp?rID=441925

7/25 - 40 mi bike, 5 mi run. Meet at the Wades @ 9 a.m.

7/26 - 1500-2000 yd swim, long intervals mixed skill drills AND evening bike 15-20 mi. Meet @ Plano High School parking lot @ 5:30 p.m. 

7/27 - 5K-5 mi progression run, light lift and yoga

7/28 - 30 min recovery bike followed by 5k recovery run

7/29 - 1500-2000 yd swim (your choice)

7/30 - easy 5k

7/31 - RACE DAY go Lake Holiday racers!!!!!!!! Beer to follow in the Plot and Za at the lodge!

8/1 - REST DAY HOORAY!!!!!

 

Peace out boy and girl scouts,

SpecialK

Triathlon bike for sale

Hey Fits!

Stanley Towers is upgrading bikes and that means his old bike (complete build, frame, wheels (not the wheels pictured sorry), component group, aeros, etc . . .) is up for grabs! See pics and specs below. Contact Stan if interested! $1K OBO to a Misfit!!!!! stantowers@att.net

Frame 2009 Motobecane	Motobecane Z-Matrix6 Aero A-6 Quaternary phase Aluminum alloy, custom butted and Aero shaped, Integrated Head Tube, Double water bottle mounts shaped seat stays Motobecane forged dropout with replaceable derailleur hanger
Fork	MOTOBECANE FC-770 Bonded Aero Carbon w/ 1 1/8" ALUMINUM steerer
Crankset	FSA SL-K Light carbon crank
Bottom Bracket	TruVativ GXP exterior bearing system
Pedals	None
Front Derailleur	Shimano DuraAce
Rear Derailleur	Shimano DuraAce
Shifters	Shimano DuraAce, SL-BS78 20-speed
Cassette/Freewheel	Shimano ULTEGRA, 10-speed, 12-23T
Chain	Shimano Ultegra 6600, 10-Speed
Front Hub	Ritchey
Rear Hub	Ritchey
Spokes	Stainless steel, 14g
Rims	Ritchey Aero Deep Section, Black w/ CNC sidewalls
Tires	Hutchinson 700x23C
Brake Set	Cane Creek SCR-3
Brake Levers	Tektro 4.0 Reverse for Aero Bars
Headset	VP Integrated Road Sealed Cartridge Bearing Threadless 1 1/8" +hollow 25mm spacer
Handlebar	Upgraded OVAL aerobars
Stem	Ritchey PRO Aluminum
Tape/Grip	cork
Saddle
Seat Post	Ritchey PRO Aluminum, 27.2
Seat Clamp	Motobecane Ultralite alloy, 31.8mm
Sizes	56cm (Stan is 6')
Colors	Black/Red

WOW 7/19-7/24

Hi Fits!

WOW

Tues 7/19 - 5k to 5 mi recovery run, yoga

Wed 7/20 - 60 min swim mixed intervals and 60 min bike tempo pace meet at the Wades 10 a.m. 

Thurs 7/21 - 5k to 5 mi progression run, strength and yoga

Friday 7/22 - trail run @ Johnson's Mound off Hughes in Elburn meet at 9 a.m. 

Sat. 7/23 - 60 min mixed intervals bike meet at the Wades 9 a.m.

Sun. 7/24 - REST DAY HOORAY!

Latah!

GOOD JOB FITS!

Hey Fits!

Lets give a shout out to Amy Grady-Allington for her finish at Dances With Dirt 50k in Wisconsin this weekend! Awesome job!

Also, MiniZen aka Shain Wade completed the YMCA Mud Run with friend Nate (youngest entrants) Muddy Buddy Style 6 mile race!

To Dave, Karen, Amy Grady-Allington, Wayne Maulding and Scott McTurner who completed the formerly known as MC200 last month (sorry bit late on the back patting!)

Also, great running at the July 4th 4 miler at Leroy Oaks to the Veselings, Tony the C, the Wades, and Clem!

Good job goes out to Steve Gugala who completed the Lake Zurich Oly tri yesterday with a finishing time of 3:05:24 (not bad for running on a bumb knee!)

SpecialK and Zen Al

WOWs 7/12-7/18

Hi Fits!

I'm calling them WOWs now (Workouts of the Week)

This week will be split personality. I will post one set of workouts for those tapering for Door County half IM and a regular set of workouts for those of you that are not!

DC WOWs:

7/12: 5k-5 mile recovery run, NO LIFTING, yoga

7/13: Swim - 400 yd w^, 5 X 200 yd repeats w/ 30 sec. rest, 400 yd cooldown = 1800 yds

 Bike - meet at the Wades @ 9:30 a.m. for an hour of short, high cadence bike intervals followed by a yoga

7/14: 5 mile progression run followed by yoga

7/15: travel day (for Al, Kristen, Stan, Amy and Karen) easy bike and run upon arrival in DC

7/16: Amy and Karen SPRINT TRI!!!!, All others easy 3-5 mile run. 

7/17: HALF IRONMAN!!!!! Amy and Karen recover and stretch

7/18: Recover and yoga and travel day home. 

Regular WOWs:

7/12: 5k-5 mile progression run, strength and yoga

7/13: Swim - 400 yd w^, 5 X 200 yd repeats w/ 30 sec. rest, 400 yd cooldown = 1800 yds

 Bike - meet at the Wades @ 9:30 a.m. for an hour of short, high cadence bike intervals followed by a yoga

7/14: 5 mile progression run followed by yoga

7/15: bike run brick (bike 45 min @ 90% of race pace, run 25-30 min @ 90% of race pace)

7/16: LSD bike or run your choice (this should be 1.5 hr plus time) LSD= Long Slow Distance NOT drugs!

7/17: REST DAY WooooHOOOO

7/18: 5k-5 mile progression run, strength and yoga

Peace out killas!

SpecialK and Zen Al!

Oswego tri pre ride/run

Hi Fits!

See below email from Kevin Satler aka Sandpaper!

Could you send out a misfits invite for a sunday work out.  Jen and I are doing a trial run of the bike and run for the Oswego triathlon.  We will meet at its starting point, which can be found on there website, (www.oswegotriathlon.com) at 10am on Sunday.  It would be good for anyone that is doing it or would rather work out sunday instead of saturday.  

Thanks,

Kevin

WOTS OF THE WEEK

Hi Fits!

WOTS of the week: 

*7/6 5k-5 mile progression run, strength and yoga

*7/7: 1 hour swim, track work - 1 mi w^, 4 x 1 mile repeats 1 mi cool down (1/2 mi barefoot), yoga

*7/8: Meet at the Wades @ 8:30 a.m. for a 50-60 mi bike, followed by 2 mi "open water" swim at the Batavia Quarry, it opens at noon! 

7/9: 1 hour bike, 5k-5 mi progression run, strength and yoga

7/10: REST DAY we're making a yoga video with my aunt whose in from Colorado for the MEC side of the Misfits. Contact me if you're interested in your 15-20 minutes of fame. This could be you're only chance! ;)

Latah killas

Special K

WOT 7/5

Hi fits!

WOT 7/5 hour swim and hour bike + 1 mile shake the legs out run

Special K

Misfits uniforms

Hi Fits!

So, we are right on track with the production of our very own triathlon, cycling, running, adventure and endurance Misifts clothing line. Expect to see them on the runways, I mean roadways this July!  

I pretty much think they're bitchin! Can't wait for all the Fits to sport our new threads at some of the upcomming local events. I'm even sending one out west to Old Man Misfit (my Pops).

Enjoy,

SpecialK

HOLIDAY WOTS

Hi Fits!

Sunday WOT 7/3: 5K-5 mile progressive run, strength and yoga

Monday WOT 7/4: register for the 4 mile Lazarus house charity run. The run will be at Leroy Oaks in St. Charles @ 8 a.m.

Run happy!

Special K

www.lazarushouseonline.com

WOT 7/2

Sorry for the late post partied hard at the crüe concert last night so today is a REST DAY!!!!! wahoooo!!!!