Running Warehouse

Hey Fits!

If you're not in the area and not able to stop in and visit Eric at Geneva Running Outfitters, the Misfits now have an online coupon code that you can receive 15% off select items. Contact me for the super topsecret code and use the link to the left under "Links we like so you should too" to shop select items on their website!

Merry Misfit Christmas and WOW 12/26-1/1/2012



A little holiday humor for ya!

 Happy Christmas Eve Fits!


I'm bored at work so I'm sending you your WOW one day early with the optional Christmas Day run!

Sunday 12/25: OPTIONAL Rest day OR 9 a.m. trail run Silver Springs meet at the lake parking lot, east entrance.
Monday 12/26: Brick, 9 a.m. Group indoor ride and outside run, Hoover Forest Preserve 11285 Fox Road. Bring your bike, trainer, water, towels, change of clothes for OUTSIDE running.
Hoover is off of Fox Road (same road as Silver Springs) east of the rail road tracks on the north side of the road. After you enter the park cross the railroad tracks and take your first left follow the "authorized vehicles only" sign to Mikes house. Park in the rear. You can't miss it, it's a brand new cedar house. Bring water, towels, and something to run in.
Tuesday 12/27: 2000 yd swim, 5k-5mi run, strength, yoga
Wednesday 12/28: 2500 yd swim
Thursday 12/29: 9 a.m. Silver Springs Mountain bike and 5-10K trail run
Friday 12/30: 2000 yd swim, 5k-5 mi run, strength, yoga
Saturday 12/31: 9 a.m. group ride at the Wades bring your bikes and trainers, towels, and H2O!
Sunday 1/1: It's a new year, the best remedy for a hangover is to SWEAT IT OUT! So GOYA! Up to you, should you really be resting today? I think not!

Happy Holidays Folks!
SpecialK

I got a wedgie!

Yesterday was a big day for ZenAl and I. Tom Schopf from Schopf Innovations, developer of the Wedgie (not the kind we endured in junior high) but the very smart water bottle and tool kit combo that rests neatly at the base of your tri/road bike frame offered us a sponsorship opportunity for 2012. We are more than over the moon about this! Speaking with Tom was great and both Al and I are thrilled to both try out and promote this product next year starting with the Galena Tri in May!

We first learned of the Wedgie in November during IMFL. We noticed the little black compartment on a bike at the Athlete Village. We got to talking to this guy, who by the way was really into tattoos...that was the ice breaker, if you know me you know what I'm talking about, anyhow, we asked him to show us his Wedgie...he opened up the compartment and it appeared that everything had it's place neatly packed between two piece of plastic with an easily accessible water bottle cage that sits on top. We went back to the house and found the Wedgie online. From there I contacted Tom and inquired about sponsorship opportunities for amateur athletes. The rest is history.....

Tom and I talked about the benefits of drinking out of a "proper" bottle vs using the aero and straw combination, which we agreed can cause a substantial amount of air ingested into the belly, this is BAD!!!! This means belly ickieness during your run.....not good. Furthermore drinking out of a "proper" bottle enables the rider to sit upright and stretch the back making a five hour bike ride not seem like an eight hour bike ride!

Another of Tom's products is the "on the level" aero bottle mount. This I like! The mount, as explained  by Tom, is a leaf spring design which will allow most bottles of varying circumference to fit in the cage, genius! No more rattling bottles!

Well stay tuned for more Wedgie comments. Check out the link for more info and be sure to enter the contest for your chance at a free Wedgie! Oh, for those who FB you can like the Wedgie on their fanpage!

Check out the link!
My Wedgie

Cheers,
SpecialK

Tomorrow we shall run!

Hey Fits!


Unless you had your heart set on swimming your 2500 yds as prescribed by the WOW, I'll be running out at Silver Springs @ 9 a.m. planning on a 10k ish tomorrow. If you want to run less, it'll be a two looper so you can get your miles in and bail if need be. Hope to see some of you out there, I know Christmas is this weekend so I'm sure some of you are taking Friday off so that means there's NO reason you can't sneak away from all the wrapping presents, cookie baking, family driving around responsibilities you have and take an hour for yourself. Consider it cathartic.

PS we'll be meeting at the East entrance in the lake parking lot. For any newbies, I drive a silver Forester with lots of stickers on the tailgate.
Cheers,
SpecialK

HOLIDAY WOW 12/19-12/25

Hey Fits!


Props to Karen, Stan, Al and Katie for surviving the first of four brutal trail runs hosted by the crazy Rockford Coyote Trail Runners ranging from a 5K to a 20K in March! You guys rocked it! Pics to follow on the fb fanpage and blogspot be sure to check them out! www.midwestmisfits.blogspot.com or Misfits Endurance and Triathlon Club on fb.

Here's your HOLIDAY WOW
Monday 12/19: 9 a.m. at Big Rock Forest Preserve bring you mountain bike and running shoes for alternating bike runs!
Tuesday 12/20: 10 a.m. group indoor bike at Mike Pierson's humble abode, Hoover Forest Preserve, 11285 Fox rd in yorkville. Bring plenty of H2O, towels, bike and indoor trainer.

For any one who is turning turning onto Fox rd from 47 Hoover is exactly 1.5 miles down on the right. Also, Instead of taking that first right before the parking lot when you come in, my house is across the railroad tracks. Just cross the tracks and you will see the house on the left. There is a red sign that reads "authorized vehicles only" at the entrance to my drive way. Let me know if there is anything I need to do to get ready.

Wednesday 12/21: 5mi-10k zone 2 run (this means lower heart rate, conversational pace), strength and yoga
Thursday 12/22: 2500 yd swim, yoga
Friday 12/23: 9 a.m. indoor bike sufferfest! Meet at the Wade's 515 E Lee St., Plano. Let me know if you would like to use the spinners, we've got two!
Saturday 12/24: 5mi-10K zone 2 run (conversational pace), strength and yoga
Sunday 12/25: MERRY CHRISTMAS REST DAY but if you're bored I would love a little trail company (Al's working) at Silver Springs 9 a.m. plan on at least a 10K!

Happy Christmas and a cheerful training week!
Special K

No bueno, no biko!

Hey folks, 

Canceling tomorrow's scheduled mountain bike due to the 60-70% chance of precip. Although the predicted 50+ degrees would be nice we want to be kind to our newly acquired mountain bike locale by not tearing it up with our tires. So instead you're on your own tomorrow. Don't forget if you FB or twitter tell us how you GOYA'd (Got Off Your A**). 

Peace out,

Special K

WOW 12/12-12/18

Hey Fits!

Here's your WOW

Monday 12/12: 1500-2000 yd swim, 5k progression run, strength and yoga

Tuesday 12/13: Stealthy Mountain bike Silver Springs 9 a.m. followed by 5-10k trail run

Wednesday 12/14: Stealthy Mountain bike ride no. 2, Silver Springs 10 a.m. (calling for 55 degrees folks!) Maybe a 5k trail run.

Thursday 12/15: 1500-2000 yd swim, 5k progression run, strength and yoga

Friday 12/16: Indoor bike, meet at the Wades 9 a.m. Bring your trainer and bike. Or let me know and we can set up the spinner for you!

Saturday 12/17: Winter Survivor Series 5K trail run in Rockford, IL. Carpool leaving Plano @ 10 a.m. NO LATER. Bring $20 unless you plan on signing up for all 4, in that case bring $80 unless you're a RRR member!

Sunday 12/18: REST DAY!

 

Happy training, 

Kristen WadeMisfits Endurance Coachingtriathlon and endurance coaching
embrace the suck
www.misfitsendurancecoach.webs.com
www.midwestmisfits.blogspot.com

Misfits Video Montage!

Hey Fits! Check out the video montage BGR and Danger put together for us! This thing rocks! Thanks to the Hains!!!!

Love you,

Special K

WOW 12/4-12/11 and much more

Hey Fits!

Here's your WOW

Monday 12/5: 20-30 min of recovery cardio (especially those who just completed Tecumseh Saturday) followed by YOGA

Tuesday 12/6: 5k - 5 mi progression run, strength and YOGA, OR meet at Silver Springs @ 9 a.m. for a mountain bike and maybe a baby run

Wednesday 12/7: 2000 yd swim, YOGA

Thursday 12/8: indoor bike meet at the Wades @ 9 am

Friday 12/9: 2000 yd swim and YOGA

Saturday 12/10: 5k - 5 mi progression run, strength and YOGA

Sunday 12/11: REST DAY!!!!!

ALSO a big CONGRATULATION TO OUR NEWEST INDUCTEE INTO THE WORLD OF MARATHONING Karen "Quickie" Kalicki also know to a few as KANDAY! She completed the Tecumseh Trail marathon probably one of the TOUGHEST off road marathons around finishing in 6:30! Tecumseh boasts 7300' elevation CHANGE, 34 creek crossings right smack in the middle of muzzle loader season in south central Indie! 

Also, congrats to my husband Al who finished in 4:05, me 4:24, Ron 4:52, Stan 4:58 and a valiant effort to Amy who had to drop due to an injury but completed 18.7 miles and managed to initiate an impromptu YOGA session at the aid station! 

Also, I wanted to mention we met a 12 year old boy who ran the entire marathon (his second) and finished with an astounding time of 4:19 and another guy who ran completely barefoot and ran a 4:20 despite the rocks, roots, leaves, creek crossing, mud etc on the course!

All in all an awesome time down in Indie couldn't have asked for better weather, 60+ degrees, clear skies, long overdue! I guess if you run this race enough you'll get a good day every fifth year or so! Still the finishers shirt sucks! If you've run Tecumseh you know what I'm talking about, but I guess we don't do it for the shirts right?

Hope next year we'll see some new faces cross that finishers line as their first marathon......

Oh, if you decide to take the trail marathon plunge, do some ab work in your training regime, we laugh a lot down there...... I mean how can you not laugh at a liquor store called the BIG RED LIQUOR BOX? Or Stain running around in his running skivvies, or Ron mooning the entire bus prior to the race......that's some funny shit!

GOYA!

Special K

GOYA

Hey Fits!

New cause for all those Movember-ites out there, shave that stache and GET OFF YOUR ASS!!!!!!! December is GOYA month. Tell us what epic active adventure you did today! Me, why funny you should ask, I completed a Sa-WEET 11 mile mountain bike followed by a 5k trail run out at Silver Springs!

You need not fret about having that extra helping of pecan pie this month if you just GOYA!!!!!!

Cheers,
Special K