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