WOW vacation of sorts

Hi Fits!

This week consider yourself on vacation from the WOW! Although, I will post a couple of days that either Al and or I will be working out and if you want to join us, sweet apples, if not, cool too!!

Also, best of luck to all of you racing tomorrow at Lake Holiday....and celebrating at the post race BBQ!

Wednesday 8/1: @ 9 a.m. for a 40 mi road bike and a 5k run to follow. Meet at the Wades 515 E. Lee St., Plano

Thursday 8/2: @ 9 a.m. with Al for a swim at the Vaughan

Saturday 8/4: SeeWaKee bike and run circuit, meet at 9:30 a.m.

That is all!

Cheers, 

Special K

WOW 7/16-7/29

Here's your WOW for the next two weeks!!!

Week 1
Monday 7/16: @ 7:30 with K at the Yorkville track off Game Farm Road for a run and 11 a.m. @ the Vaughan for a swim
Tuesday 7/17: @ 9 a.m. for a bike and short run on the trails at See Wa Kee
Wednesday 7/18: @ 5 a.m. with K for a swim at the Vaughan OR @ 9:30 with Al for a 30 mi road bike, meet at the Wades (same bike will be repeated the following day with K)
Thursday 7/19: @ 5 a.m. with Al for a swim at the Vaughan OR @ 8:30 a.m. for a 30 mi road bike with K
Friday 7/20: On your own
Saturday 7/21: On your own, the Wades and Stan are racing Versailles XTERRA....
Sunday 7/22: On your own

Week 2
Monday 7/23: @ 9:30 a.m. for a trail run at Silver Springs with Al and K
Tuesday 7/24: @ 5 a.m. with K for a swim at the Vaughan
Wednesday 7/25: @ 5 a.m. with Al at the Vaughan for a swim OR @ 7:15 a.m. with K for a swim at the Vaughan and run on your own.
***Thursday 7/26: Tentative Plan watch for updates . . . .@ 9 a.m. for a 40 mi bike meet at the Wades 515 E Lee St., Plano and 5K to follow off the bike
Friday 7/27: @ 5 a.m. with K at the Vaughan
Saturday 7/28: @ 8 a.m. See Wa Kee for mountain bike.
Sunday 7/29: LAKE HOLIDAY SPRINT TRI!!!!

Happy training!
Special K

WOW 7/2-7/15

Here's you 2 weeks of WOW!

Monday 7/2:  @7:30 a.m. run with Al and myself at behind the Yorkville library in the parking lot next to the track off of Game Farm Road. Also @ 10 an easy mountain bike at SeeWaKee in Oswego.
Tuesday 7/3: @5:00 with K for a swim or @7 for a swim at the Vaughan AND @9:30 at SeeWaKee with Al for a mountain bike and
Wednesday 7/4: @8 a.m. for a 20 mi bike with K, meet at 515 E. Lee St., Plano
Thursday 7/5: on your own
Friday 7/6: On your own
Saturday 7/7: On your own follow Karen bib# 912, Stan #839, Justin #1055, April #579 and myself #913 during the 70.3 Ironman in Muncie, IN!
Sunday 7/8: On your own
Monday 7/9: @5 a.m. for a swim with Al
Tuesday 7/10: bike and run on your own....how about a tabata?
Wednesday 7/11: @9:30 SeeWaKee mountain bike AND @11 a.m. swim
Thursday 7/12: Active recovery
Friday 7/13: @5 a.m. swim with Al at the Vaughan, run and strength on your own
Saturday 7/14: @9:30 am SeeWaKee mountain bike and trail run
Sunday 7/15: @ 9 a.m. with Al and K for a long run at Silver Springs.

Cheers,
Special K

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

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