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