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
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