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
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