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