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