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