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

WOW 1/23-1/29

Hey Fits!

Here's your WOW

Monday 1/23: 9 a.m. indoor bike at Hoover Forest Preserve, Yorkville - Mike P's house aka Misfits Training Center East. Bring your bike, trainer, water and towels. Follow up the bike with a little strength training of your own!

Tuesday 1/24: 11:30 a.m. Vaughan Center off Indian Trail for a swim and a track workout. Meet me by the front desk downstairs. Non members bring $8

Wednesday 1/25: 9 a.m. at the Vaughan Center off Indian Trail for another swim and a track workout. Again, $8 for use of both. Guessing we'll probably start the run around 10:30 if you're interested in one or the other. 

Thursday 1/26: 1 hr indoor bike on your own, strength and yoga

Friday 1/27: 2000-2500 yd swim

Saturday 1/28: 9 a.m. 2 hr run, meet at Big Rock Forest Preserve

Sunday 1/29: REST DAY

Mark your calendars for the 1st Annual Misfits Family Party February 18th @ 6 p.m. hosted by our new hangout and team sponsor, Raimondo's Pizza and Pub, 1033 Kilbery Ln, North Aurora, home of 44 different types of beers. We will be taking over the back room following the 3rd installment of the WSS 15K race in Rockford! Misfits receive 15% discount. www.raimondos.com

PSS, Sigma Sports has offered Misfits a 65% discount off of MSRP on all products for all of 2012. Sigma sells quality heart rate monitors, and awesomely bright lighting systems for your bike or your head for those early morning runs or bikes! Contact me for the coupon code when ordering online! www.sigmasport.com

Happy training!

SpecialK

WOW 1/16-1/22

Good morning FITS!

Here's your WOW for next week! Plan accordingly!

Monday 1/16: Group ride 9 a.m. at Hoover FP, Mike P's house aka Misfit Training Center East! Trainers, towels, water and your own GRIT (you know that stuff deep down inside that drives you). This'll be a longer ride, count on about 2 hours. No run planned today.

Tuesday 1/17: 5k - 5mi progression run, strength, foam roller and yoga

Wednesday 1/18: 1500-2000 yd swim, 10k run

Thursday 1/19: Trainer ride (on your own) 1 hr, transition to 5k run, strength, yoga

Friday 1/20: 1500-2000 yd swim on your own then meet us at 10:30 a.m. for indoor track work at the Vaughan Center in Aurora off of Indian Trail. (bring $2 unless you're a member)

Saturday 1/21: Leaving from Plano @ 9:45 a.m. for WSS 10K trail run in Rockford. Bring $20 for registration.

Sunday 1/22: Leaving from Plano @ 7:45 a.m.-ISH for Milwaukee for Ray's Indoor mountain bike park, if you don't have a mountain bike you can rent one for the day for $12. Required are gloves and helmet. Park entry is $25. We have room for a couple additional bikes on our rack. Visit www.raysmtb.com for more info. There are ALL skill level obstacles at the park so don't be afeared....besides if I can bike it a monkey could bike it!!!!!!

Happy training week!

SpecialK

WOW 1/9-1/15

 Hey Fits!

Sending out the WOW early because I can.....

Mark your calendars for a couple of really cool outings the weekend of the January 21-22. Saturday 1/21 will be the Survivor 10K at Rockcut State Park @ noon. It's $20 and it's a BLAST! We will be leaving from our house in Plano (515 E. Lee St) @ 9:45 a.m. Most likely we'll go out for pizza and beer following the run! Money to those who place in their age groups! 

Sunday 1/22 we want to go to Milwaukee for a little play time at an INDOOR mountain bike park! If you don't have a mountain bike they offer rentals for $12. You can bring your own and I believe entry into the park is $25 or so. There are ALL different skill level obstacles there so even a novice such as myself can gain a lot of confidence from riding here! Plus it's indoors! Here's the link if you're interested: http://www.raysmtb.com/mke

I will send out times next week for the Wisconsin trip. 

Okay, here's you're WOW

Monday 1/9: 10 a.m. Big Rock Forest Preserve, 10-15 mi mountain bike and 10K trail run

Tuesday 1/10: 9 a.m. Indoor bike and run Hoover Forest Preserve. Bring, bike, trainer, towels, water and outdoor running gear. 

Wednesday 1/11: Recovery swim or run 30 min, strength and yoga

Thursday 1/12: 2500-3000 yd swim, 10K trail run meet at Silver Springs @ 9:30 a.m. Lake parking lot

Friday 1/13: (ooooh Friday the 13th) 1.5 hr indoor bike in the Pain Cave (Wade's basement) followed by a 1.5 hr road run 

Saturday 1/14: Recovery swim or run 30 minutes, strength and yoga

Sunday 1/15: Your choice, 1.5 hours of endurance work OR you can meet me at Silver Springs for a nice Sunday morning trail run @ 9 a.m. OR you can call it a rest day!

Happy training, 

Special K

Wednesday workout change

Hey Fits!


Quick change, Wednesday's workout will be pushed back to 10:30 a.m. and we'll meet at Harris Forest Preserve in Yorkville off of 71 for hill repeats...Sorry for the change.
Cheers,
Special K

NEW YEAR WOW 1/2-1/8

Happy Misfit New Year to you!

Here's the first WOW of the year! Best wishes for a fit 2012! Let's start it off right! I'd like to challenge everyone of you to commit to an athletic challenge this year whether it be your first 5K, a triathlon, adventure race, joining us for a trail run or even your first MARATHON!!!!!! Lets make this year a great one.

Monday 1/2: 30 min recovery run or swim (I don't mean recovery like recovering from your hangover!), strength and yoga

Tuesday 1/3: 10 a.m. Indoor bike at Mike P's Hoover Forest Preserve Misfit training center followed by a 5mi-10K trail run. Bring your bike, trainer, water and towels (no spinning bikes available). 

Wednesday 1/4: 9 a.m. Johnson's Mound in Elburn get ready for some hill repeats! 

Thursday 1/5: 30 min recovery run or swim, strength and yoga. OR you can meet Al at Big Rock for a mountain bike and run, moderate pace at 9 a.m.

Friday 1/6: 2500-3000 yd swim and 10k zone 3 run (75-85% of your predicted max heart rate)

Saturday 1/7: 9 a.m. 2 hr zone 2 run, meet at Dick Young Forest Preserve off of Seavey and Nelson Lake Road west of Batavia call us if you need directions. 

Sunday 1/8: 30 min recovery run or swim, strength and yoga.

Cheers and happy training!

SpecialK and ZenAL