WOW 12/25-1/1/13

Happy Christmas Fits! And a Merry New Year!

Wednesday 12/26: @ 9 a.m. Silver Springs mountain bike ride. Bring your running stuff for 1 mile. We'll meet at the upper west parking lot. Remember, ssssshhhhhh this is a pirate ride! If the trails are too wet we'll bail on the ride. We want to be good trail ambassadors and not shred things up!

Thursday 12/27: @ 6:30 p.m. meet at Cobblestones for a go go and a coffee. We'll run 3-6 miles. Please wear light or reflective clothing and bring a flashlight or headlamp. 

Tuesday 1/1/13: At Mike P's Hoover FP getaway. Bring in the New Year on the right foot, or pedal in our case. @ 9.m. for an indoor bike and run to follow. We'll make up for the fact that we bailed on our Christmas Eve sweatastic session! 

Cheers, 
Special K

WOW 12/10-12/24

Ho Ho Howdy Fits!

Here's the WOW!

This Week
Tuesday 12/11: @ 9 am SHARP (we're starting the run) meet at Hoover for a 5 mi run
Wednesday 12/12: @ 9 am meet at the Wades for hill repeats
Friday 12/14: @ 9 am sssssh on the DL bike at Silver Springs loops. Park at the west parking lot, boat launch is closed and to keep it top secret we won't be meeting at the Loon Lake Parking lot. Too many prying eyes.
Saturday 12/15: @ 9 am Silver Springs run meet at the Loon Lake parking lot (east entrance off of Fox Rd)

Next Week
Tuesday 12/18 @ 9 am Hoover FP at Mike P's house for an indoor bike trainer ride and trail run to follow
Thursday 12/20: @ 9 am sssssh on the DL bike at Silver Springs loops. Park at the west parking lot, boat launch is closed and to keep it top secret we won't be meeting at the Loon Lake Parking lot. Too many prying eyes. Trail run to follow
*******Bonus Thursday workout! Meet @6:30 pm for a night run 3-6 miles and coffee / hot cocoa at Cobblestones (this is going to be a standing workout!) Bring a headlamp!!!!!!
Saturday 12/22: @ NOON Survivor 5k Trail run. If you'd like to caravan up with the Wades we'll meet at 515 E. Lee St., Plano @ 10 a.m. SHARP! Bring $20 if you haven't already paid for the race!
Monday 12/24: @ 9 am at Mike P's SWEAT LODGE at Hoover FP! We'll keep you posted! Maybe you can work out the holiday guilt and Santa will bring you something nice on Christmas! Might be a run to follow....bring your shit!

Cheers,
Special K

WOW 11/26-12/8

Here's your WOW!

Mon 11/26: @ 9 a.m. Silver Springs trail run around 9 mi (we're running loops so you can do as many or as little as you like).

Thurs 11/29: @ 9:30 a.m. Saw Wee Kee recreational bike ride....
Saturday 12/1: Tecumseh Marathon!!!!!!! Wahoo! Stain, Morris/ Billy goat, SpecialK (sleeves), ZenAl, Caitlin and Chris (you two need nicknames), sisters Annette and Debbie and Mike (right?) are taking on the hills of Bloomington, IN
Wednesday 12/5: @ 9:30 Big Rock bike and run (mountain bike)
Saturday 12/8: @ 9 a.m. Hoover F.P. off Fox Road in Yorkville. Run.

BE SURE TO COME BACK for the annual Misfit Party and Membership Drive at 3 p.m. Bring a dish to pass and a beverage. Also, have cash on hand for the really really sweet raffle we're going to have. Great SWAG for new and returning members!

If you can't make it on the 8th please visitwww.runclubsignup.com and renew your membership online. Time is running out! These need to be in by the end of DECEMBER FOLKS!!!!!! Or make checks out to Misfits and mail to The Wades at 515 E. Lee St., Plano, IL 60545.

Annual individual membership 2013 $30
Annual family membership 2013 $40 (no limit). That's a great savings!!!!!

Cheers,
SpecialK

Wow 11/12-11/25

Here's the WOW

Wednesday 11/14: we're gonna give the long run another go meet at 9 am Big Rock for 18 mi. No fear if we don't get it in this day there's alway the Rock gut fat bottom trail run on the 25th
Saturday 11/17: @ 9 am mountain bike non technical longer ride.
Tuesday 11/20: Rake and run meet at the boat launch Silver Springs with a rake and running gear for after (prepping the gobbler gallop course) @ 10 am
Wednesday 11/21: 6th Annual Gobbler Gallop 5k trail run @9 am bring $5 and head over to the wades for carb reload after. Meet at silver springs boat launch
Saturday 11/24: rock gut fat bottom trail run in Rockford meet @ 8 am at 7318 Harlem Road, Loves Park, Il. 10, 20 or 30 mi run bring treats or a dish to pass

Cheers,
K

WOW 11/1-11/11

Hi Fits!

Sending out the WOW a bit behind. Al and I got back into town from Maui late or I guess you could call it early Halloween and spent most of the yesterday trying to recover from jetlag and lack of sleep!

As most of us are now into our "off season" I'm going to limit the group workouts so much of your training will be on your own until the first of the year. Below are the scheduled group workouts at a recreational level!

Monday 11/5: @ 11 a.m. Mountain bike @ See Wa Kee

Thursday 11/8: @ 9:30 a.m. Mountain bike @ Palos

Sunday 11/11: @ 9 a.m. run @ Silver Springs meet at the boat launch plan on 16-18 mi (getting ready for Tecumseh)

Cheers,

Special K

WOW 10/15-10/31

Hey Fits!

It's a two-weeker! Really it's just a couple of days and a week and a half for you to decide your own training schedule as Al, Stan and I will be lounging on the beaches of Maui and then Al and I will be racing our B@!!$ off on Sunday 10/28 at the XTERRA WORLD CHAMPIONSHIPS! HOLLA!!!!!

Monday 10/15: @ 9 a.m. run at Fox River Trail head in Oswego plan on about 8 miles
Tuesday 10/16: @ 9 a.m. Big Rock for a Mountain bike with a short run to follow if no mountain bike you can do a road ride
Wednesday 10/17: on your own
Thursday 10/18: @ 9 Vaughan swim followed by a run on the track
Friday 10/19-Wednesday 10/31 HALLOWEEN spooky!

If any of your Fits would like to track our progress along the XTERRA course you can sign up to receive Facebook updates, email updates or Twitter updates by following the below link!

https://register.bazumedia.com/event/tracking/eventID/1978

Mahalo \m/

Special K

WOW 10/8-10/14

Hey Fits!

Here's your WOW!

Monday 10/8: On your own

Tuesday 10/9: @ 9 swim at the Vaughan

Wednesday 10/10: @ 8:30 a.m. meet at the Wades, 515 E. Lee St. Plano. Field trip to Kettle in Wisconsin for a mountain bike ride. We can fit 4 bikes, 4 people....3 spots spoken for as of now. We'll need others to drive. Or you can meet us at the LaGrange store around 11 a.m. Let us know. FYI if you don't have a bike you can rent one through the LaGrange store online for about $40! 

Those going so far: The Wades, Spud, Justin and Andrew?, Rainier, Chad and his posse   maybe?

Thursday 10/11: On your own

Friday 10/12: @ 9 a.m. swim at the Vaughan and a speed workout on the track upstairs to follow

Saturday 10/13: @ 9 a.m. 10 miles or so, leaving from the Wades. 

Sunday 10/14: @ 10 a.m. come out and run the FALL FIRE 5K supporting your local Professional Firefighters! Route starts at the Gilman Trail head. Enter at the WCC south entrance. You can register online @ www.runsignup.com search Sugar Grove Firefighters Local 4748 Fall Fire 5K. First 60 to register get a fall fire T-shirt and there will be prizes for the OA male and OA female winners! 

Cheers, 

Special K

WOW 10/1-10/8

Hi Fits!

Nothing like waiting until the 11th hour eh?

Here's your WOW!

Monday 10/1: @ 9 a.m. Johnson's Mound in Elburn for some good ol' fashioned hill repeats and runnin'. Bring your mountain bikes too, we might try to sneak some trail time in!
Tuesday 10/2: On your own
Wednesday 10/3: @ 8:30 a.m. meet at the Wade's (time subject to change) we're heading to Palos for a long (25-30 miles) of trails......it's gonna be fun!
Thursday 10/4: @ 9 a.m. Big Rock FP for some mountain bike / trail run repeats
Friday 10/5: On your own
Saturday 10/6: On your own
Sunday 10/7: @ 9 a.m. long trail run, Silver Springs meet at the boat launch

Keep an eye out, we're trying to plan a day trip to Kettle for some mountain bike riding before we leave for Maui 10/19. Probably going to be a middle of the week trip! Hooky anyone?

Cheers,
Special K

XTERRA RECAP

XTERRA US Nationals race recap (for those interested)

Qualifying for the XTERRA US Nationals was a big surprise to me especially after racing my first off road tri less than four months prior. Here we go.....Al and I arrived in Denver the Tuesday before the race. Our plan was to borrow my parent's car and drive the 8+ hours to Ogden, Utah giving ourselves two days time in Utah before the race Saturday. This may or may not have been a mistake, more on that later. Our first full day in Denver was spend biking with Al Wade's friend from his BMX days Hans Kaufenberg. Hans took Al and I up into Deer Creek Canyon through some pretty technical trails and steep hill climbing including a section Hans called "the wall." I think the idea behind this first ride was that if we could manage to hang with Hans on this Ogden would be cake...(insert ominous music here and a bit of foreshadowing). I was panting like walrus in a steam room. This was the hardest bike rides I can recount. Moving on. . . .

Aside from the bad luck Al and I ran into surrounding our tires not holding pressure or my derailleur hanger breaking at 6 p.m. the night before we left (thank you Chad Ament and North Central Cyclery for saving me on this one) or the hole rubbed in the side wall of my tire on the way down to Ogden, the drive to Utah was mostly uneventful. I did see camels outside of Cheyenne, WY though, that was strange!

So we cruise into Odgen, replace my tire (thanks to the fellas at Bingham Cyclery) and settle in for a nice dinner with Meri Bennett and her hubby Devin. Next day, Al and I plan on pre riding a portion of the 18 mi course with Billie Jamison, Ian K. Linnabary (Amy Linnabary) and run into Brian Parker who rode earlier. Billie was our guide for the ride and took us along 5 miles of trail past the canyon but prior to the Sardine Peak climb. Our pre ride was leisurely and ironically looking at my Garmin data below not much slower than my race pace....d'oh! Overall pre ride went well. I snapped some stunning photos and was more impressed by the scenery than my fitness at that moment.

Race night eve: Lots of fun, nervous talk and good food at the XTERRA night of Champions where the regional champs were named including myself, Ian K. Linnabary, Mimi Stockton and Chris Scott and the XTERRA performer of the year was honored also Chris Scott.

Race day: We woke up to temps in the high 40s with water temps around 64 (wetsuit legal). The race was a point to point with the finish located at Snow Basin Resort above Ogden. Set up was drive to T1, set up bike and swim. Drive to T2 set up run and drive back to T1 to start the race. This race was actually 5 races all happening simultaneously. At 9 a.m. the pros entered the water, 30 seconds later the Championship race, then the XTERRA Utah long course (the same course as the Championship but for those who didn't qualify) then the XTERRA short course and relay.

http://connect.garmin.com/activity/226967064

I will post my swim and run data in subsequent updates BUT I just want to say, I hated the swim, I had my very first panic....I'm not sure if it was the altitude (starting at 4,300') or the water temp but for a few fleeting moments I fantasized about swimming to the short and calling it a day. The swim was two 750 meter loops for a total of 1500 meters (just under a mile). From there we ran quite a bit to T1. Wet and freezing I stripped my wetsuit, placed my helmet on my head, stepped into my shoes and rode off attempting to get into my bike gloves while riding (never again).

The first two miles of the bike are relatively flat then you ride into the canyon (brrr) and start the long, slow climb to the top. Let's just say there is NO PLACE IN THE MIDWEST where you can climb for 2 hours straight. NO WHERE!!!!! So again, I blame the altitude. From the canyon exit (5 miles of climbing) I had a 1 mile downhill break before the MAJOR climbing of the day began. From mile 8.5 to 13.5 there was no where to go but up, and note the switchbacks in the elevation field. Also for shits and giggles notice my average speed over the bike course was just under 8 mph (are you freaking kidding me?) Oh point to note, my total distance doesn't reflect the course distance, I'm thinking I may have lost some satellite signal somewhere in the woods. From mile 13.34 to just over mile 16 I had a death grip winding down hill where I managed to log speeds around 21 mph but breaking at 3 mph....those must have been switch backs.

I rolled into T2 after a 2:14 hour sufferfest. How much worse could it get right? Ha! How about a trail run that begins with a 1 mile uphill quad explosion? Yeah that sounds good. So for those of you that have run with me or train with me I live for the run. That's where I make up all the ground I may have lost on the bike. I am almost embarrassed to post my run data so for the moment I think I'll just use descriptive words instead of pictures and graphs and numerical values that could dethrone me as the "running goddess" I like to think of myself as!

How about death march, trail of tears, zombie shuffle, 100 mile trot....you get the picture! As I left T2 and started my final leg in my masochistic journey I could hear the race announcer welcoming in Melanie McQuaid (who placed 4th) in the pro race for the gals.....arghhh I still had an hour of running ahead of me. I did meet a woman on the trail who thank gawd guilted me into sticking on her heels or my run might have been more of a walk. Susan (don't know her last name) asked me if I knew who Jaime Whitmore was. For those of you who don't know Jaime Whitmore is 2 x XTERRA world champion who overcame cancer and is finally on her bike again racing on the para olympic cycling team. Susan told me she heard Jaime speak once and her message was "You should never ever walk in a race you should run, you should run because I can't." Ughh....blow to the gut right there. So, I ran the rest of the race with Susan, never walking again!

I crossed the finish line at 3:54....not good enough to qualify for World Championships in Maui next month but good enough to place 10th in my A/G.  A very wise man said "you placed middle of the pack amongst the best racers in the country."

Moral of this story is Utah is not a playground for flatlanders, it caters to the "Hill People." BUT, I'm not saying I'll never be back, I'm just saying I need time to forget!

WOW 9/17-9/30

Hola Fiteritas!

The WOW is on your own for the next week and a half. This doesn't mean you can't hook up with one another on your own and ride, run, or swim together.

Al and I are leaving for Utah on Tuesday to compete in the XTERRA (off road triathlon) US Championships on 9/22 @ 8 a.m. MST. You can watch the event as it unfolds on www.xterralive.com We'll be sporting our pickle kits so you should be able to catch us....

We'll be back in town 9/25 so watch for daily workout postings through 9/30 and the regularly scheduled WOW will pick back up the week of 10/1-10/7!

Cheers!
SpecialK

WOWieWOWwow 9/3-9/16

Howdie Doodie Fits!

Two weeks of WOWs

Monday 9/3: Happy Labor Day! Celebrate the Misfit way. Meet Al and K out at Knoch Knolls in Naperville between 9 and 9:30 a.m. for a mountain bike followed by a OW swim at Centennial Beach around noon:30 (I have an 11:30 iPhone appt. in-between).
Tuesday 9/4: @ 9 a.m. for a 45 min tempo road ride and a 5k to follow meet at the Wades
Wednesday 9/5: @ 8:30 for a 45 min tempo road ride and a 5k to follow meet at the Wades
Thursday 9/6-Tuesday 9/11: On your own, we'll be in Sandusky, OH for the Rev3 70.3 @ Cedar Point. Wish us luck!

Wednesday 9/12: @ 9 a.m. Big Rock mountain bike and run off the bike
Thursday 9/13: @ 9 a.m. 60 min trail run meet at Silver Springs
Friday 9/14: On your own
Saturday 9/15: @ 9:30 a.m. Saw Wee Kee mountain bike --- HEY KATIE THATCHER, YOU SHOULD COME OUT AND RIDE THIS DAY!!!!
Sunday 9/16: On your own

Cheers,
Special K

Big shout out to Dan E., Spud, Rick Algren, Tim Gallagher, Brendan Baker on their Hy-Vee triathlon today! Hear there were some PRs out there! Congrats fellas!!!!!!

WOW 8/27-9/2

Hey Fits!

Here's your WOW!

Monday 8/27: Active recovery, on your own.
Tuesday 8/28: @ 8:30 a.m. long bike and run intervals. Meet at Big Rock FP (tri bike)
Wednesday 8/29: On your own
Thursday 8/30: @ 9 a.m. short road ride and run. Meet at the Wades 515 E. Lee St., Plano
Friday 8/31: @ 8:30 a.m. Raging Waves or Vaughan if open by then, for a swim and mountain bike/ trail run at SeeWaKee to follow
Saturday 9/1: on your own
Sunday 9/2: on your own

A big 'ole shout out to Chris McMahon on his IM Louisville finish! At the time of this email he hadn't left for the marathon yet, but I have no doubt he rocked it!

Cheers,
Special K

WOW 8/20-8/26

Hey Fools!

Here's your WOW!

Monday 8/20: @ 8:30 ish Splash Country (Vaughan closed for maintenance) swim with Al and longish run to follow on the Gillman
Tuesday 8/21: @ 7:30 Splash Country (see above reason) swim with K and longish run to follow on the Gillman (same workout as Monday just with better company....hahahah)
Wednesday 8/22: @ 9 am for a 50 mi bike and 5 mi run to follow meet at the Wades ready to rock!
Thursday 8/23: on your own
Friday 8/24: @ 8:30 ish Splash Country (see above reason) and a mountain bike to follow at Big Rock FP @ 10:30 ish
Saturday 8/25: @ 9:30 a.m. road bike and run meet at Big Rock north parking lot (we'll set up a mini transition area).
Sunday 8/26: Active recovery day....do something other than sit on your biscuits!

Cheers,
SpecialK

A shout out to all those who raced this past weekend.....We had an excellent turnout down in Peoria for the XTERRA! Congrats to hubby Al, Tim, Spud, Dan E. and Quickie Kalicki for driving all the way down and supporting the Misfit Nation!

WOW 8/13-8/19

Howdy Fits,

Here's your WOW!

Monday 8/13: Swim at the Vaughan, Al and I will be there in the afternoon, say 1-ish.
Tuesday 8/14: Meet at the Wades for a 20 mi road bike and a 5K to follow at 8:30 a.m. with Al
Wednesday 8/15: Meet with K at the Wades house at 9 a.m. for a 20 mi road bike and 5K to follow (same workout at Tuesday)
Thursday 8/16: Meet K at the Vaughan for a 5 a.m. swim or Al @ 9 a.m.
Friday 8/17: On your own or if you're racing Peoria XTERRA we'll be doing a pre-ride of the course
Saturday 8/18: Peoria XTERRA or on your own
Sunday 8/19: Athlete's choice...do something active!

Cheers,
SpecialK

WOW 8/6-8/15

Howdy Fits!

Here's the WOW

Monday 8/6: Active recovery, go for a hike, casual bike etc . . . just don't laze around all day!
Tuesday 8/7: Meet at the Vaughan around 8:30 for a swim with K bike to follow leaving from the Wades around 10:30
Wednesday 8/8: On your own
Thursday 8/9: Meet at the Vaughan at 8:30 for a swim with K and a run to follow either on the track upstairs if too hot or outside, leaving from the Vaughan
Friday 8/10: We're heading to Logansport for an XTERRA, if you're also going plan on a pre-ride
Saturday 8/11: Logansport XTERRA or on your own
Sunday 8/12: On your own.

Cheers,
Special K

WOW vacation of sorts

Hi Fits!

This week consider yourself on vacation from the WOW! Although, I will post a couple of days that either Al and or I will be working out and if you want to join us, sweet apples, if not, cool too!!

Also, best of luck to all of you racing tomorrow at Lake Holiday....and celebrating at the post race BBQ!

Wednesday 8/1: @ 9 a.m. for a 40 mi road bike and a 5k run to follow. Meet at the Wades 515 E. Lee St., Plano

Thursday 8/2: @ 9 a.m. with Al for a swim at the Vaughan

Saturday 8/4: SeeWaKee bike and run circuit, meet at 9:30 a.m.

That is all!

Cheers, 

Special K

WOW 7/16-7/29

Here's your WOW for the next two weeks!!!

Week 1
Monday 7/16: @ 7:30 with K at the Yorkville track off Game Farm Road for a run and 11 a.m. @ the Vaughan for a swim
Tuesday 7/17: @ 9 a.m. for a bike and short run on the trails at See Wa Kee
Wednesday 7/18: @ 5 a.m. with K for a swim at the Vaughan OR @ 9:30 with Al for a 30 mi road bike, meet at the Wades (same bike will be repeated the following day with K)
Thursday 7/19: @ 5 a.m. with Al for a swim at the Vaughan OR @ 8:30 a.m. for a 30 mi road bike with K
Friday 7/20: On your own
Saturday 7/21: On your own, the Wades and Stan are racing Versailles XTERRA....
Sunday 7/22: On your own

Week 2
Monday 7/23: @ 9:30 a.m. for a trail run at Silver Springs with Al and K
Tuesday 7/24: @ 5 a.m. with K for a swim at the Vaughan
Wednesday 7/25: @ 5 a.m. with Al at the Vaughan for a swim OR @ 7:15 a.m. with K for a swim at the Vaughan and run on your own.
***Thursday 7/26: Tentative Plan watch for updates . . . .@ 9 a.m. for a 40 mi bike meet at the Wades 515 E Lee St., Plano and 5K to follow off the bike
Friday 7/27: @ 5 a.m. with K at the Vaughan
Saturday 7/28: @ 8 a.m. See Wa Kee for mountain bike.
Sunday 7/29: LAKE HOLIDAY SPRINT TRI!!!!

Happy training!
Special K

WOW 7/2-7/15

Here's you 2 weeks of WOW!

Monday 7/2:  @7:30 a.m. run with Al and myself at behind the Yorkville library in the parking lot next to the track off of Game Farm Road. Also @ 10 an easy mountain bike at SeeWaKee in Oswego.
Tuesday 7/3: @5:00 with K for a swim or @7 for a swim at the Vaughan AND @9:30 at SeeWaKee with Al for a mountain bike and
Wednesday 7/4: @8 a.m. for a 20 mi bike with K, meet at 515 E. Lee St., Plano
Thursday 7/5: on your own
Friday 7/6: On your own
Saturday 7/7: On your own follow Karen bib# 912, Stan #839, Justin #1055, April #579 and myself #913 during the 70.3 Ironman in Muncie, IN!
Sunday 7/8: On your own
Monday 7/9: @5 a.m. for a swim with Al
Tuesday 7/10: bike and run on your own....how about a tabata?
Wednesday 7/11: @9:30 SeeWaKee mountain bike AND @11 a.m. swim
Thursday 7/12: Active recovery
Friday 7/13: @5 a.m. swim with Al at the Vaughan, run and strength on your own
Saturday 7/14: @9:30 am SeeWaKee mountain bike and trail run
Sunday 7/15: @ 9 a.m. with Al and K for a long run at Silver Springs.

Cheers,
Special K

WOW 6/25-7/1

Hi Fits! This week's WOW is all about prepping a few of our athletes for their upcomming 70.3 in Muncie hence the long bike on Tuesday. But as always, ALL are invited to partake in the sufferfest! Monday 6/25: @ 5 am with Al at the Vaughan or @ 7:30 with K at Yorkville MS track off Game Farm Road for a shortish run and/or again @ 11:00 am w/ K at the Vaughan for a swim Tuesday 6/26: @ 9 am 50 mi bike and short run to follow. Meet at Mike P's, Hoover Forest Preserve off of Fox Road in Yorkville (if you've never been here before enter the park, cross the RR tracks and take your first left where is says authorized vehicles only, Mike's house is on the right, park around back. Wednesday 6/27: @ 5 am with K at the Vaughan for a swim. Or @ 11 am with Al for a swim. Thursday 6/28: On your own, active recovery, hike, bike, no couch surfing! Friday 6/29: @ 10 am mini brick. Meet in the parking lot behind the ball fields off of Wolf's Crossing and Eola Road on the west side of Eola. NO WETSUIT, bring all your tri stuff. Plan on a couple hours. Al and/or myself will be there as safety in the water with our kayaks. Saturday 6/30: On your own, hike, bike, paddle, or whatever your coach schedules you for! Sunday 7/1: Long run on your own.... K and AL may or may not be running at SS @ 8 am Happy training! Special K

WOW 6/18-6/24

Hi Fits!

Before I post the WOW I just want to extend a big Congratulations to Ed Votava on his 2nd O/A finish at the Rockford Oly Tri Saturday and Sean O' on his strong 5:48 70.3 half iron finish in Sherwood, Wisc. Great performances both!

Monday 6/18: @ 5 a.m. with K at the Vaughan for a swim, or @ 10 a.m. at Big Rock with Al for a bike and run. Al will be on his mountain bike but there will be a road course set up too.
Tuesday 6/19: @ 5 a.m. with Al at the Vaughan for a swim or @ 8:30 with K at Big Rock for a bike and run (repeat of Monday's workout)
Wednesday 6/20: @ 9:30 a.m. longish bike with Al and K meet at the Wades, 515 E. Lee St. in Plano. Plan on a short run to follow.
Thursday 6/21: @ 5 a.m. with K at the Vaughan for a swim, or @ 7:30 a.m. with Al for a swim and a short run to follow.
Friday 6/22: On your own
Saturday 6/23: On your own
Sunday 6/24: Active recovery, hike, leisurely bike, kayak....whatever, just no sitting on your booty!

Cheers and happy training,
Special K

WOW 6/4-6/17

HI Fits!


Earlier than normal WOW going out for this week and next week. Al and I will be on the road next Sunday driving home from 70.3 Kansas hopefully with two qualifying spots to Vegas in September.....wish us the Misfit vibe!


FYI: We will no longer be swimming early (except 5 a.m. days) at the Vaughan due to swim team from 8-11 a.m. over the summer.....So future swims will be 11 a.m. running and biking will take place early. There's only 2 lanes available during those times. Booo!!!!


Monday 6/4: @ Active recovery, mountain bike @ Knoch Knolls, meet there around 10:15 ish
Tuesday 6/5: @ 9:30 run at Silver Springs, meet at the BOAT LAUNCH
Wednesday 6/6: @ 5 a.m. with K for a swim at the Vaughan OR a run with Al at 9:30 meet at Silver Springs followed by a swim @ 11 a.m.
Thursday 6/7: @ 8:30 a.m. mountain bike with K at Big Rock and a short run to follow.
Friday 6/8: On your own
Saturday 6/9: On your own
Sunday 6/10:Some of you will be doing the Batavia Triathlon, SheRocks so GOOD LUCK TO YOU wishing you fast times! Otherswise on your own but be sure to catch Al, Stan and I as we race IM 70.3 in Lawrence,
bib numbers:
*AL: 708
*Kristen: 786
*Stan: 704


WOW 6/11-6/17
Monday 6/11: On your own
Tuesday 6/12: @ 11 with Al for a swim
Wednesday 6/13: @ 11 with K for a swim
Thursday 6/14: on your own
Friday 6/15: @ 10 am w/ Al, at Big Rock, bring road bike and running shoes.
Saturday 6/16: @ 8:30 w/K meet at the Wades, 515 E. Lee, Plano for a road ride and short run to follow.
Sunday 6/17: Happy Father's day, on your own!


Happy Training!
SpecialK

WOW 5/28-6/3

Hi Fits!

Here's your WOW!

Monday 5/28: On your own or active recovery.

Tuesday 5/29: 7:45 a.m. swim with K followed by an easy run at SS with Ryno!

Wednesday 5/30: @ 9 a.m. Big Rock with your tri bikes and running shoes, for Run/Bike repeats (meet at the quarry lot)

Thursday 5/31:@ 5 a.m. with K at the Vaughan for a swim. OR @ 9 a.m. with Al followed by an indoor bike at our place, short!

Friday 6/1: @ 8:30 a.m. long swim and 5k run from the Vaughan

Saturday 6/2: Batavia Tri pre ride and run @ 10 a.m. with a possible swim. Bring cash ($10 should do it) 

Sunday 6/3: Active recovery on your own.

CONGRATS:

TO ANDY FILLIPP on his Madison, Wisc. half marathon with a time of 2:19.

TO KAREN QUICKIE KALICKI on completing a 62 + 4 extra miles of gravel riding today!

TO TONY BLAZINA on his first half marathon in Rockford last weekend with a finishing time of 2:04.

Cheers, 

SpecialK 

My Book!

Hi Fits! A published author walks among us! Find my recent release via the link below! Available in hard copy for $13.95 or instant download to your computer for $7. In the coming weeks my book will be available for your e-readers via Amazaon, iTunes, and Barnes and Noble online! http://www.enduranceplanet.com/endurance-planets-guide-to-triathlon-spectating-everything-you-and-your-loved-ones-need-to-know-about-maximizing-your-triathlon-viewing-experience/ Cheers and happy reading! SpecialK

WOW 5/21-5/27

Hi Fits!

Here's the WOW for this week. 

Monday 5/21: active recovery, go hike, bike, take your dog for a walk....something fun. I'm taking Ryno for a trail run around 8:30 a.m. if anyone wants to join....thinkin' Silver Springs and thinkin' 10K. Meet at the boat launch.

Tuesday 5/22: @ 5 a.m. meet K at the Vaughan for a swim. Or on your own (TOTAL: 2000 yd (normal 300 W^ and 3x500 main set, 200 cool down))

Wednesday 5/23: @ 5 a.m. with Al at the Vaughan, a 3000yd continuous swim every 6th lap sprint. Followed by a 40 min run and strength on your own. I will be at the Vaughan for the swim in the evening @ 6 p.m.

Thursday 5/24:@9 a.m. 15 mi tempo on the bike (meet at the Wades) and a 2 hr run.

Friday 5/25: @9a.m. meet at Silver Springs for a 5 mi recovery run with Al, strength on your own.

Saturday 5/26: @ 7:45 meet K at the Vaughan for a 3000 yd LSDs and a bike/ run at Big Rock (tri bikes) @ 10:30 ish

Sunday 5/27: North Central Cyclery's gravel metric 62 mi bike on the country roads near DeKalb. The ride kicks off @ 9am from NCC. If you'd like to caravan up with the Wades please be at our place by 7:45 a.m. Bring a knobby tired bike (either mountain, cyclocross or the likes....NON ROAD/TRI bikes). Also, bring $10 donation for the cue sheet (bandana with our turn by turn directions) all proceeds go to support AXLETREE, NCC's nonprofit organization meant to inspire awesomeness through great cycling events and support bike advocacy!

Cheers, 

SpecialK

WOW 5/14-5/20

Here's the WOW



Monday 5/14: @ 5 am with Al or @ 8:30 a.m. with K, swim at the Vaughan and track workout. If it's raining we'll use the upstairs track, if it's nice we can either run at IMSA or head out to Plano HS.
Tuesday 5/15: @ 9 a.m. meet at Big Rock Forest Preserve with your tri bike/road and your running shoes. We're planning on a bike/run. ALSO, tentative open water swim, location TBA. Have your wetsuit with you, we'll leave from Big Rock to the undisclosed location.
Wednesday 5/16: @ 5 am swim with K at the Vaughan or 9 am with Al followed by a 5 mi run
Thursday 5/17: Rest or Active recovery, if you're not racing Galena this weekend strength is on the docket!
Friday 5/18: 5k (Galena racers, we'll be running a 5k to stretch our legs once we get into town).
Saturday 5/19: GALENA SPRINT TRIATHLON. If you're not racing how about a mini brick.
Sunday 5/20: @ 10 a.m. 20 mi recovery bike. Meet at 515 E. Lee St. Plano ride with K.


Cheers,
SpecialK

WOW 5/7-5/13

Hi Fits!

Here's your WOW! For those doing Galena.....13 days..... :)

Monday 5/7: @ 5 a.m. for a swim at the Vaughan with K or @ 9 a.m. for a swim an hour run with Al, not sure where the run is leaving from or if it's inside our out, so be prepared for both. 

Tuesday 5/8: @ 9 a.m. Mike P's place for a 50 mile bike and 30 min open water swim in the Fox meet at Millhurst Fen Nature preserve off of Rogers and Whitfield outside of Millbrook. Bring a wetsuit, cap and goggles, towel, change of clothes probably. Emergency contact number...just jokes! :P

Wednesday 5/9: Active recovery, go for a hike, mountain bike ride, walk your dog, clean your house whatever....

Thursday 5/10: @ 9 a.m. for a LONG swim 20 mi bike to follow (may or may not leave from Vaughan) might reconvene in Plano.

Friday 5/11:@ 5 a.m. with Al at the Vaughan for a swim or @ 9 a.m. with K for a swim and tabatas upstairs on the track.....

Saturday 5/12: @ 9 a.m. for a 12 mi run at Silver Springs

Sunday 5/13: REST DAY!!!!

Cheers, 

Special K

WOW 4/31-5/6

Hi Fits!

Big Shout out to Misfits Kevin Convey, Dan Eppard and Rick Ahlgren on their awesome finish in Florida at the  Anthony's triathlon today! Their finishing pic is below! Way to sport the Misfit Colors! 

Here's your WOW!

Monday 4/31: @ 9 a.m. (if it's not too rainy) at our house 515 E. Lee St, Plano. We're planning on a mountain bike adventure at Matthiessen (about an hour + drive). Active recovery day! If too rainy you're on your own. 

Tuesday 5/1: @ 4:15 a.m. 5 mi run with K in the dark bring a head lamp (if not raining) meet at our place. OR meet at Mike P's Hoover Forest Preserve for a bike and run. (Bring your trainer JIC)

Wednesday 5/2: @ 8:30 a.m. at the Vaughan for a long swim and 60 minute bike to follow (if not raining)

Thursday 5/3: Tentatively planning a mini brick with an outdoor open water wetsuit swim....TENTATIVELY. If the weather holds out we'll meet at Millhurst Fen Nature Preserve off of Whitfield and Rogers outside of Millbrook. BRING YOUR WETSUIT YOU'LL NEED IT and a neoprene cap if you have it. We are pirate swimming the Fox River. We've done it before no worries! If the weather is bad we'll have to plan on a pool swim and see if we can bike outdoors? Stay flexible on this day!

Friday 5/4: Rest Day

Saturday 5/5: @ 8:00 for a swim and track sprints to follow....bad weather we'll be upstairs, good weather we'll head out to PHS around 10:30 ish.

Sunday 5/6: If you're down, Al and I and a few other Misfits, are heading to Matthiessen for the Matthiessen Mountain Madness bike race. It's $35 dollars and theirs a race for all skill levels....even mine, SUCKY! Race time is noon! We'll probably leave here no later than 10 a.m.

http://www.bikeiv.org/matthiessen_mountain_madness.html

Cheers,
Special K

WOW 4/23-4/29

Here's your WOW

Monday 4/23: @ 8:30 a.m. meet at the Vaughan for a short swim followed by a 13-15 mi trail run at Silver Springs meet at the boat launch at 10 a.m.
Tuesday 4/24: @ 9 a.m. meet at Mike P's house for a 60 mile bike (you can cut out early if necessary) followed by a 2.5 mi run off the bike to shake out d'em legs!
Wednesday 4/25: @ 5 a.m. for an early morning swim w/ K or meet Al at 9 a.m. for a short swim and long trail run (same run 13-15 mi K did on Monday) at Silver Springs 11 a.m. boat launch.
Thursday 4/26: REST DAY
Friday 4/27: @ 9 a.m. swim and Hill repeats at Harris Forest Preserve in Yorkville off of Rte 71 @ 1130

Weekend, same workouts, take your pick or do both.....
*Saturday 4/28: @ 9 a.m. 2 hr tempo run, location TBA (w/ Al)
*Sunday 4/29: @ 9 a.m. 2 hr tempo run, location Silver Springs (w/ K)

Happy Training!
SpecialK

Stay tuned for flat tire repair class.......

WOW and more

Hi Fits!

First, tomorrow's 7 mi tempo run has been changed to a bike / run (w/ transition work) we will meet @ 9 a.m. at Harter Middle School in Sugar Grove. 

Here's next weeks WOW:

Monday 4/16: @ 9 a.m. Meet at Mike P's for a long bike and run

Tuesday 4/17: @ 9 a.m. we will meet at Mike P's again for a bike and run

Wednesday 4/18: @ 9 a.m. mixed swim LONG intervals at the Vaughan and a short fast run to follow

Thursday 4/19: Active recovery and or strength 

Friday 4/20: @ 8:30 meet at the Vaughan for a swim and a track workout (barring bad weather we will run at PHS at 10 am)

Saturday 4/21: BRICK @ 9 a.m. meet at the Vaughan bring your wetsuit to the pool, 45 min tempo ride to follow and a run to follow that (location for bike run TBA, be prepared to bring your bike to the rec center). 

Sunday 4/22: @ noon Big Rock for mountain bike and run intervals. 

Cheers, 

Special K

WOW 4/9-4/15

Hi Fits!

Here's you WOW, easy week!

Monday 4/9: @ 9 a.m. Mike P's for a bike and run OUTDOORS wahooooo!!!!

Tuesday 4/10: @ 5 a.m. w/ K or @ 9 a.m. w/ Al at the Vaughan for a swim, strength on your own

Wednesday 4/11: @ 10 a.m. for a Mountain bike ride and a trail run to follow at Knoch Knolls in Naperville

Thursday 4/12: Active rest or do whatever you'd like

Friday 4/13: @ 5 a.m. w/ K or 9 a.m. w/ Al Swim at the Vaughan and a bike / run to follow short fast intervals

Saturday 4/14: Strength on your own

Sunday 4/15: @ 9 a.m. 7 mi tempo run meet at Silver Springs at the boat launch, the gate is open now.....

Happy training!

Special K

wow 4/2-4/8

Hi Fits!
 
Here's your WOW
Monday 4/2: @ 7:30 meet at the Vaughan for a long swim and a 60 min recovery ride on the road to follow. Bike will leave from my place 515 E. Lee St., Plano at 9:30 a.m. (unless the weather is crappy then you're on your own).
Tuesday 4/3: @ 9 a.m. meet at Mike P's Hoover Forest Preserve for a 40 mi bike and a 7.5 mi recovery run to follow. If the weathers is bad we'll be on the trainers inside.
Wednesday 4/4: @ 9 a.m. swim and a track workout @ 11 PHS
Thursday 4/5: Your choice.....
Friday 4/6: @ 9 a.m. 50 mi bike and 1 mi run off the bike. Meet at the Wades in Plano.
Saturday 4/7: @ 9 a.m. swim and a 45 min recovery bike on your own
Sunday: 4/8: OFF or meet K @ 8 a.m. 2 hr tempo run Silver Springs and recovery swim @ noon.
 
Cheers,
Special K

FREE TRANSITION CLINIC be there!!!!

Hey Fits!

Just a reminder about the free triathlon transition clinic tomorrow at the Eagles Nest Shelter at Hoover Forest Preserve in Yorkville from 2-4 p.m. Once you've entered the Preserve cross the RR tracks and drive about .20 miles to the rear parking lot. You'll see us setting up at the shelter. 

Hoover Forest Preserve

11285 West Fox Road

Yorkville, IL 60560

Be sure to bring the following items:

Backpack to carry all of your gear or 5 gl bucket

Towel

Wetsuit (if you have one)

Swim cap

Goggles

Bike

Helmet

Bike shoes (if you ride with clipless pedals)

Sunglasses

Running belt (optional)

Baby powder (optional)

Running shoes

Hat or visor (if you wear these when you run

water bottles

energy gel (if you have spares on hand)

We have a couple of guest making the trip to Yorkville including Tom Schopf developer of MyWedgie hydration systems all the way from Ontario, Canada and Eric Ott from Geneva Running Outfitters. 

Hoping for a good turnout we have some swag and prizes on hand for our participants. 

Even if you're not a newbie this might be a great opportunity to learn some new tips including the flying mount! 

Hope to see A LOT of you there!

Cheers, 

Special K

WOW 3/26-4/1

Hi Fits!

Here's your WOW (group workouts might not be as plentiful this week, we have kids home on Spring Break)

Monday 3/26: @ 8 a.m. meet a Mike P's for an indoor ride (weather is supposed to be ick) and a 5 mi recovery run to follow, strength on your own.

Tuesday 3/27: @ 7:30 a.m. meet at the Vaughan for speed sets in the pool, 60 min recovery bike on your own. 

Wednesday 3/28: @ 8 a.m. for a swim then track workout at PHS @ 10 a.m.

Thursday 3/29: On your own.....maybe some yoga or foam rolling or strength....

Friday 3/30: @7:30 a.m. speed sets in the pool at the Vaughan then 50 min bike on your own. 

Saturday 3/31: @ 11 a.m. hill work at Harris Forest Preserve off 47 and 71 in Yorkville! Then make your way over to the FREE Misfits triathlon transition clinic at Hoover Forest Preserve at the Eagles Nest shelter. Be sure to bring all of your triathlon gear including bike clinic starts @ 2 p.m.

Sunday 4/1: Bike and run circuit. Meet Al at Big Rock Forest Preserve @9:30 a.m. NO FOOLING! Bring your mountain bike and running shoes. Strength on your own. Bring a bike lock if you have one.  

Also Dan E. wanted to let everyone know about a mountain bike event at Matthiessen State Park near Utica, IL May 6th. Email him if you're interested in the details, or visit the site. www.bikeiv.org/matthiessen_mountain_madness.html

PS, the color coding is to help those who are always asking what shifts we work. I'm red, Al is gold, black we're off together. 

Happy training!

SpecialK

WOW 3/19-3/25

Hi Fits!

Here's your WOW

Monday 3/19: @ 9 a.m. Meet at Mike P's Hoover Forest Preserve for an OUTDOOR 2hr road bike and a 5 mi recovery run. IF it's stormy out tomorrow morning bring trainers. 

Tuesday 3/20: Meet @ 5 for a 5 a.m. swim OR, if you're interested in making a short trek out to Mattiessen Forest Preserve in Utica for some mountain biking and trail running with Dan Eppard dan82374@aol.com @ 10 a.m. Directions: Off of I80 take exit 81, RT. 178 to Utica then 5 mi south on Rt 178

Wednesday 3/21: It wouldn't be Kristen's birthday without a kicka** workout! Meet @ 9 a.m. for a Swim at the Vaughan and a track workout to follow at PHS!

Thursday 3/22: Active recovery or rest day, on your own

Friday 3/23: Meet @ 5 for an early morning swim with K at the Vaughan, or @ 9 a.m. with Al followed by a 45 min recovery bike, may or may not be on your own. 

Saturday 3/24: @ 7 a.m. for a long swim and recovery ride

Sunday 3/25: @ 9 a.m. 2 hr tempo run meet at S.S. and a 45 min recovery swim @ noon. 

Happy trainining!!

Special K

triathlon transition clinic

Hey Fits!


M.E.C. is hosting a free triathlon transition clinic at Hoover Forest Preserve's Eagles Nest shelter in Yorkville off of Fox Road, Saturday 3/31 from 2-4 p.m. See below for details!

In this two-hour hands on clinic M.E.C.'s very own Al and Kristen Wade will demonstrate the essential elements of a good transition. What you'll need to bring: *Wetsuit, if you have one *Goggles *Towel *Bike *Helmet *Sunglasses *Bike shoes, if you have them *Hat/visor *Running shoes *Race belt, if you have it Please wear your tri top and bottoms to simulate an actual transition. If you don't own tri apparel comfortable running clothes are just fine!

WOW 3/12-3/18

Hi Fits!


The misfitsendurancecoach email wasn't cooperating in sending out the WOW's so I'll continue to mail them from here, post them to FB, twitter, post them on the group page and our blog.....

Theme of the week: SPEED!!!!!
Monday 3/12: @ 8:15 a.m. swim at the Vaughan, speed sets and a recovert bike on your own 60 min perhaps enjoy the AWESOME weather predicted this week!
Tuesday 3/13: @ 9 a.m. meet at Hoover FP off of Fox Road, Mike P's house for an indoor bike and recovery 5 mi run to follow on the trails.
Wednesday 3/14: @ 5 a.m. for a swim with K or meet Al @ 9 a.m. at the Vaughan for a swim and long track sprints (perhaps you can talk him into using an outdoor track 70 degrees today!!!)
Thursday 3/15: On your own / REST DAY
Friday 3/16: @ 9 a.m. swim speed sets and 50 min recovery bike on your own unless otherwise decided later.....
Saturday 3/17: WSS 20K (12.4 mi) meet at the Wades at 9:45 a.m. for the caravan up to Rockford. Race is at noon bring $20 unless otherwise registered. Those who wear an orange bandana get a 5m head start, those who wear a cowboy had and cowboy boots get a 10m headstart. AND for those who ran all 4, "WE FINALLY GET THAT DAMNED ORANGE SHIRT!!!!!!!!!!!!"
Sunday 3/18: @ 10 a.m. meet K at Big Rock FP for a mountain bike and run (runs are recovery) bikes are intervals.

Happy Training!
SpecialK

WOW 3/5-3/11

Hi Fits! 

Here's the WOW

Monday 3/5: meet @ 5 a.m. for an early morning swim w/ K or meet Al @ 9 a.m. at the Vaughan for a swim. 

Tuesday 3/6: meet at 7:30 a.m. (yeah, I know early) for the group ride at Mike P's at Hoover FP followed by a 45 min recovery run. 

Wednesday 3/7: meet @ 9 a.m. for a swim and track work at the Vaughan. 

Thursday 3/8: On your own 

Friday 3/9: meet @ 5 a.m. for an early morning swim w/ K or meet Al @ 9 a.m. for a swim and a trainer ride on your own. 

Saturday 3/10: meet @ 8 a.m for a swim and a 2 hr run at Silver Springs (run will meet around 11ish)

Sunday 3/11: Long indoor bike on your own. Throw in a movie or two!

Cheers, 

Special K

Also, be sure to join the Yahoo group.... I'm all of a sudden having MAJOR issues sending out the WOW to all of you. Yahoo thinks I'm a spammer.....

WOW 2/27-3/4

Hi Fits!


Here's your WOW for the week.
Monday 2/27: @ 9 a.m. at Mike P's house Hoover Forest Preserve, plan on a 80 min bike and a 40 min run to follow outside
Tuesday 2/28: @ 5 a.m. meet K for a morning swim or @ 9 a.m. w/ Al at the Vaughan for a swim and an indoor track run, run will be around 10:30 a.m.
Wednesday 2/29: @ 5 a.m. meet Al for a morning swim or @ 8 a.m. w/ K at the Vaughan for a swim and an indoor track run, run will be around 9:30 a.m.
Thursday 3/1: On your own (we'll be doing bike intervals on the trainer and a 40 min run)
Friday 3/2: @ 5 a.m. meet K for a morning swim or @ 9 a.m. w/ Al swim at the Vaughan and an outdoor run at Big Rock 90 min. Run will be around 11 a.m.
Saturday 3/3: On your own (we'll be riding our trainers for 3+ hrs)
Sunday 3/4: REST DAY

Happy training,

SpecialK

WOW 2/20-2/26

Hi Fits,

Finally here, sorry it was later than usual. Here's the rest of the WOW

Monday 2/20: Swim with Al @ 5 a.m. at the Vaughan....or meet me at 9 a.m. for an indoor ride and a run at Hoover Forest Preserve Mike P's house.
Tuesday 2/21: Swim @ 10 a.m. at the Vaughan followed by a long (15-17 mi) run at Big Rock you can cut out early if you want to do less but Al and I will be out there ALL day!
Wednesday 2/22: Swim with me @ 5 a.m. at the Vaughan or meet Al for a bike and run @ 9 a.m. Big Rock Forest Preserve (mountain style)
Thursday 2/23: @ 8 a.m. swim and run a the Vaughan
Friday: 2/24: @ 9 a.m. for a swim and run at the Vaughan
Saturday 2/25: You're on you own
Sunday 2/26: I'll be running out at Silver Springs @ 11 a.m. for a 10K

Happy training,
Special K

Monday indoor bike 2/20 @ 9a.m.

Hi Fits!


So I will get the remainder of the WOW out to you this evening but I wanted to make sure everyone who can make it is on board for tomorrow's indoor bike at Mike P's at Hoover Forest Preserve @ 9 a.m. we may also run the trails after so bring some running clothes.

Cheers,
SpecialK

WSS 15K so much fun, so much mud!!!



Al managed to damage his a**






Al also managed to damage his knee





He is one fast mofo!



The Wades pose at the finish


So, it was a successful WSS 15K with wonderful temps, awesome times and good friends! Seven Misfits made the trek to RockCut for the third installment in the trail series. Caitlin and Dan made their Misfit debut and Caitlin walked away with a overall 3rd female finish and a first in her age group cashing in a $25 prize purse! Stan, Dan, Katie, Karen all finished strong. Katie and Karen are both in the race for that "Damn Orange Shirt" but must endure the final 20K on 3/17! 

Additionally, the Misfits are going legit! We will soon be affiliated with RRCA! Saturday night was the group's first offical meeting, we voted on officers, collected dues and drank beer! Stay tuned for more on that!

Happy traning!
SpecialK



SpecialK nearing the end of the race



Trek Equinox for sale

Hey Fits!

Welcome to the fold Chris Phillips.....Chris is trying to sell his Trek Equinox 7 '06, aluminum frame tri bike, upgraded to Zipp 404 rims, carbon fork, thinking Ultegra groupo, Dur Ace shifters, 54 cm. Chris is looking for $700. Original price looks like $1,700 before upgrades in 2006. Al says pretty good deal for the price for someone looking to break into triathlon. Email jackman8@hotmail.com for more info.....

WOW 2/13-2/19

Hi Fits!

WOW

Monday 2/13: @ 5 am join me for a swim OR join Al for a swim and run at the Vaughan @ 9 a.m.

Tuesday 2/14: @ 9 am  Happy Valentine's Day indoor ride Hoover FP, Mike P's house about 2.5 hrs

Wednesday 2/15: @ 8:30 am LONG SWIM and a track run at the Vaughan

Thursday 2/16: indoor bike on your own throw in a lift and yoga when you're done!

Friday 2/17: @ 8 am swim at the Vaughan and a run out at Big Rock @ 10:30

Saturday: 2/18 @ 9:45 meet at the Wades for the Winter Survivor Series carpool for the 15k at Rock Cut. $20 for the race!

******************** IMMEDIATELY FOLLOWING OUR RETURN FROM THE GREAT NORTH,unless we have time to shower?????? WE WILL BE HEADING OUT TO RAIMONDO'S IN NORTH AURORA FOR THE FIRST ANNUAL MISFIT FAMILY PIZZA NIGHT, FESTIVITIES KICK OFF @6 P.M. PLEASE TRY AND MAKE IT WE'RE VOTING ON CLUB OFFICERS, COLLECTING DUES $30 AND MUCH MUCH MORE!*********************************************** 

Sunday 2/19: Rest day!

 

Happy training!!!!

SpeicalK

WOW 2/6-2/12

Hi Fits!

WOW

Monday 2/6: 9 a.m. @ Mike P's house Hoover Forest Preserve for an indoor bike followed by a 50 min run

Tuesday 2/7: 5 a.m. OR 9 a.m. swim at the Vaughn followed by run @ 10:30

Wednesday 2/8: 8:30 a.m. swim at the Vaughn, followed by a run @ 10 

Thursday 2/9: Trainer ride on your own followed by a run for 30 min

Friday 2/10: 5 a.m. swim or 9 a.m. swim followed by a run @ 10:30 

Saturday 2/11: Indoor bike on your own followed by a run

Sunday 2/12: 1 hr trail run meet at Silver Springs 9 a.m.

Don't forget to allow for 2-3 days of strength training in there and don't ignore yoga or your foam roller!!!!

Cheers, 

WOW 1/30-2/5

Hi Fits!


Sorry for the later than normal WOW.....

Monday 1/30: 8:30 a.m. Vaughan Center for a swim!
Tuesday 1/31: 9 a.m. indoor ride at Mike Ps Hoover Forest Preserve....coupla hours! Do strength on your own later
Wednesday 2/1: 9 a.m. Vaughan for a swim followed by 100 min run out at Big Rock hittin' some trails @ 10:30 ish for those interested in only the run.
Thursday 2/2: If the trails aren't too too muddy meet at 9 a.m. for some mountain bike intervals. Do strength on your own later
Friday 2/3: 9 a.m. Vaughan for some swimming followed by running at Big Rock 11 a.m.
Saturday 2/4: REST DAY HOORAY
Sunday 2/5: LONG indoor bike on your own followed by a transition to run 4 mi.

Cheers, and happy training!
Special K