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