Here's the WOW!
Monday 5/26: @ 8 a.m. for a swim at the VAC and a short run to follow
Tuesday 5/27: @8:30 a.m. for a swim at the VAC and a bike to follow leaving from the Wades
Wednesday 5/28: on your own
Thursday 5/29: @ 6:30 p.m. Oswego Tap House meet in the parking lot west of the restaurant.
Friday 5/30: BRICK!!! @ 8:30 a.m. for an OW swim meeting in our secret Sugar Grove location wear your wetsuits, bike from the Wades after and a run to follow. Contact me for directions if you're planning on swimming. If it's chilly this week we'll move the swim to the VAC.
Saturday 5/31: on your own
Sunday 6/1: @ 8:15 a.m. meet at the Wades for an 8:30 departure to Palos for a long MTB bike and run to follow. Hopefully CAMBr will give us the green light for dry trails. Stay tuned for changes if we get a lot of rain this week.
Cheers,
Special K
Sunday, May 25, 2014
Sunday, May 11, 2014
WOW 5/12-5/25
Here's two weeks of WOWs
Monday 5/12: @ 9 a.m. VAC for an easy swim
Tuesday 5/13: on your own
Wednesday 5/14: @ 9 a.m. Saw Wee Kee MTB and a quick run off the bike
Thursday 5/15 - 6:30 p.m. Tap House Grill for a Social run and beer to follow (Al and I won't be there we'll be in Alabama for XTERRA until 5/19)
Friday 5/16: On your own
Saturday 5/17: On your own
Sunday 5/18: On your own (strength is on a hiatus for the summer as it's race season now!!!!)
Monday 5/19: @ 9 a.m for a bike from the Wades (road, if nice) and swim to follow
Tuesday 5/20: @ 9 a.m. meet at Silver springs for a hill workout (running)
Wednesday 5/21: @ 9 a.m. for a bike (road outside if weather holds) and swim to follow
Thursday 5/22: @ 6:30 p.m. Tap house social run and beer to follow. Al and I will be on shift.
Friday 5/23: @ 9 a.m. for a longish road ride meet at the Wades and swim to follow at the VAC.
Saturday 5/24: @ 8:30 a.m. for a long road ride (meet at the Wades) and a run off the bike
Sunday 5/25: on your own.
Cheers,
Special K
Monday 5/12: @ 9 a.m. VAC for an easy swim
Tuesday 5/13: on your own
Wednesday 5/14: @ 9 a.m. Saw Wee Kee MTB and a quick run off the bike
Thursday 5/15 - 6:30 p.m. Tap House Grill for a Social run and beer to follow (Al and I won't be there we'll be in Alabama for XTERRA until 5/19)
Friday 5/16: On your own
Saturday 5/17: On your own
Sunday 5/18: On your own (strength is on a hiatus for the summer as it's race season now!!!!)
Monday 5/19: @ 9 a.m for a bike from the Wades (road, if nice) and swim to follow
Tuesday 5/20: @ 9 a.m. meet at Silver springs for a hill workout (running)
Wednesday 5/21: @ 9 a.m. for a bike (road outside if weather holds) and swim to follow
Thursday 5/22: @ 6:30 p.m. Tap house social run and beer to follow. Al and I will be on shift.
Friday 5/23: @ 9 a.m. for a longish road ride meet at the Wades and swim to follow at the VAC.
Saturday 5/24: @ 8:30 a.m. for a long road ride (meet at the Wades) and a run off the bike
Sunday 5/25: on your own.
Cheers,
Special K
Sunday, May 4, 2014
WOW 5/5-5/11
Hiya Fits!
Before I get to the WOW I wanted to let you all know about a really cool opportunity to volunteer AND get FREE entry into events around the Chicagoland area like the Rock & Roll Half marathon, Chicago Spring half marathon and the Biggest Loser half marathon or 5K.
How you ask? While in San Diego last month Al and I met a fellow triathlete who volunteers for an organization called Raceguards. They are First Aid, CPR trained athletes who volunteer and use their training during events to mitigate medical emergencies right when they happen. So you're actually running the race wearing a small first aid pack.
If you'd like to learn more about it visit: http://www.raceguards.org/volunteer/ It's a pretty COOOL opportunity to give back while doing the race yourself!
Here we go!
Monday 5/5: @ 9 a.m. for a LONG bike and sort run to follow. Meet at Mike P's Hoover hideaway for an outdoor ride! Bring your trainers JIC it's crappy out.
Tuesday 5/6: @8:30 a.m. meet at Mike Ps' place, we'll be heading over to the Millbrook hill for repeats (running). Swim at the VAC to follow.
Wednesday 5/7: On your own
Thursday 5/8: @ 8:30 a.m. for an outdoor ride leaving from the Wades in Plano. Run to follow
Thursday 5/8 #2: @6:30 p.m. Tap House social run in Oswego. Meet in the p. lot east of the restaurant. We'll head up the FRT for an out and back. Drafts on special, $5 keep the glass!
Friday 5/9: @ 8:30 a.m. meet at Silver Springs for a long run. Swim at VAC to follow.
Saturday 5/10: On your own
Sunday 5/11: @8 a.m. Mike P's for strength and yoga. Long bike and run to follow. Hopefully outside!
Cheers,
SpecialK
Before I get to the WOW I wanted to let you all know about a really cool opportunity to volunteer AND get FREE entry into events around the Chicagoland area like the Rock & Roll Half marathon, Chicago Spring half marathon and the Biggest Loser half marathon or 5K.
How you ask? While in San Diego last month Al and I met a fellow triathlete who volunteers for an organization called Raceguards. They are First Aid, CPR trained athletes who volunteer and use their training during events to mitigate medical emergencies right when they happen. So you're actually running the race wearing a small first aid pack.
If you'd like to learn more about it visit: http://www.raceguards.org/volunteer/ It's a pretty COOOL opportunity to give back while doing the race yourself!
Here we go!
Monday 5/5: @ 9 a.m. for a LONG bike and sort run to follow. Meet at Mike P's Hoover hideaway for an outdoor ride! Bring your trainers JIC it's crappy out.
Tuesday 5/6: @8:30 a.m. meet at Mike Ps' place, we'll be heading over to the Millbrook hill for repeats (running). Swim at the VAC to follow.
Wednesday 5/7: On your own
Thursday 5/8: @ 8:30 a.m. for an outdoor ride leaving from the Wades in Plano. Run to follow
Thursday 5/8 #2: @6:30 p.m. Tap House social run in Oswego. Meet in the p. lot east of the restaurant. We'll head up the FRT for an out and back. Drafts on special, $5 keep the glass!
Friday 5/9: @ 8:30 a.m. meet at Silver Springs for a long run. Swim at VAC to follow.
Saturday 5/10: On your own
Sunday 5/11: @8 a.m. Mike P's for strength and yoga. Long bike and run to follow. Hopefully outside!
Cheers,
SpecialK
Sunday, April 27, 2014
WOW 4/28-5/4
Here's your WOW!
Monday 4/28: On your own
Tuesday 4/29: @ 8 a.m. at the VAC for a swim. Silver Springs post swim for hill repeats
Wednesday 4/30: @ 9 a.m. at the VAC for a swim and a bike at the Wades to follow (indoor)
Thursday 5/1: @ 6:30 p.m. Tap House for a social run and beer to follow. Meet in the lot adjacent to the restaurant. Head north on the FRT out and back. (Al and I are on shift, so we won't be there).
Friday 5/2: On your own
Saturday 5/3: @ 8 a.m. for a LONG bike and run to follow. Meet at the Wades, hoping to get outside if the weather is decent, watch for updates. If not we'll be in the basement.
Sunday 5/4: On your own.
Cheers,
Special K
Congrats to all those that raced this past weekend! John Stevens and Kevin Convey down at St. Anthony's triathlon in FL, Abby Omerza at the Illinois Marathon, Mike Feldman in Indy did a mini sprint!
Monday 4/28: On your own
Tuesday 4/29: @ 8 a.m. at the VAC for a swim. Silver Springs post swim for hill repeats
Wednesday 4/30: @ 9 a.m. at the VAC for a swim and a bike at the Wades to follow (indoor)
Thursday 5/1: @ 6:30 p.m. Tap House for a social run and beer to follow. Meet in the lot adjacent to the restaurant. Head north on the FRT out and back. (Al and I are on shift, so we won't be there).
Friday 5/2: On your own
Saturday 5/3: @ 8 a.m. for a LONG bike and run to follow. Meet at the Wades, hoping to get outside if the weather is decent, watch for updates. If not we'll be in the basement.
Sunday 5/4: On your own.
Cheers,
Special K
Congrats to all those that raced this past weekend! John Stevens and Kevin Convey down at St. Anthony's triathlon in FL, Abby Omerza at the Illinois Marathon, Mike Feldman in Indy did a mini sprint!
Sunday, April 20, 2014
WOW 4/21-4/27
Hiya Fits!
Here's your WOW
Monday 4/21: @ 8:45-9 a.m for a swim at the VAC we'll be biking indoors at our place whenever we finish up w/ the swim.
Tuesday 4/22: on your own
Wednesday 4/23: @ 8-8:30 for a swim at the VAC. If the weather's bad we'll be running inside after. If we're lucky we'll head on over to the PHS track for some speed work after the swim
#1 Thursday 4/24: @ 8:30 a.m. bike. If nice, we'll try for outdoors. If not plan on inside followed by a 1 hour run.
#2 Thursday 4/24: @ 6:30 p.m. TAPHOUSE GRILL in Oswego. Meet in the parking lot adjacent to the pub. We'll hit 4-5 miles along the FRT and have a brew to refresh post run!
Friday 4/25: On your own
Saturday 4/26: @ 9 a.m. for a long bike. If it's nice we'll hit the open road, if not we'll be indoors. Watch the FB page for updates. 1 hr run off the bike to follow. Meet at the Wades in Plano.
Sunday 4/27: @ 8 a.m. for an QUICK easy strength / yoga session at Mike Ps Hoover hideaway. Some of us will be running long after and wrap it up with a swim at the VAC in the afternoon! Good long day of training!
Hope to see you out there!
Cheers,
Special K
Here's your WOW
Monday 4/21: @ 8:45-9 a.m for a swim at the VAC we'll be biking indoors at our place whenever we finish up w/ the swim.
Tuesday 4/22: on your own
Wednesday 4/23: @ 8-8:30 for a swim at the VAC. If the weather's bad we'll be running inside after. If we're lucky we'll head on over to the PHS track for some speed work after the swim
#1 Thursday 4/24: @ 8:30 a.m. bike. If nice, we'll try for outdoors. If not plan on inside followed by a 1 hour run.
#2 Thursday 4/24: @ 6:30 p.m. TAPHOUSE GRILL in Oswego. Meet in the parking lot adjacent to the pub. We'll hit 4-5 miles along the FRT and have a brew to refresh post run!
Friday 4/25: On your own
Saturday 4/26: @ 9 a.m. for a long bike. If it's nice we'll hit the open road, if not we'll be indoors. Watch the FB page for updates. 1 hr run off the bike to follow. Meet at the Wades in Plano.
Sunday 4/27: @ 8 a.m. for an QUICK easy strength / yoga session at Mike Ps Hoover hideaway. Some of us will be running long after and wrap it up with a swim at the VAC in the afternoon! Good long day of training!
Hope to see you out there!
Cheers,
Special K
Wednesday, April 16, 2014
WOW 4/17-4/20
Hi Fits!
Here's a really short WOW!
#1 Thursday 4/17: @ 9 a.m. for a swim
#2 Thursday 4/17: @6:30 p.m. NEW LOCATION we will start from the Tap House in Oswego (Route 34 east side of the river). Meet in the parking lot west of the restaurant, we'll run along the Fox River Trail and perhaps get a brew after. Sadly Cobblestones is under new management and is no longer open for dinner in the café area and is no longer serving Fish Tacos.
Friday 4/18: @ 9 a.m. for an indoor bike at the Wades.
Saturday 4/19: On your own
Sunday 4/20: Easter, and on your own. No strength scheduled.
Cheers,
Special K
Special K
Saturday, March 29, 2014
WOW 3/30-4/15
Hiya Fits!
So this is a three weaker I'm thrown' atcha!
Sunday 3/30: the regularly scheduled strength session held at Mike P's is cancelled. In lieu of it we are meeting @ 10 a.m. at 515 East Lee Street in Plano for a long ROAD ride OUTSIDE and short run to follow!
Monday 3/31: @ 8:30-9 for a swim at the VAC and run outside to follow (if crappy out we'll just run on the track upstairs).
Tuesday 4/1: on your own, really, no joke, no April Fools, get off your biscuits and do sumthin!
Wednesday 4/2: @ 8:30 a.m. for an indoor bike at the Wades and a short run to follow.
Thursday 4/3: @ 9 a.m. for a swim at the VAC and indoor bike to follow at the Wades.
Thursday #2: @ 6:30 p.m. Cobblestones for a group run, beer, and fish tacos - unless the weather's craptacular....then we'll cancel.
Friday 4/4: On your own
Saturday 4/5: @ 8:30 a.m. for a long indoor bike (with any luck we can get outside again, forecast looks like rain though, so we'll call it by ear).
Sunday 4/6: @ 8 a.m. for a strength session at Mike P's Hoover hideaway
Monday 4/7: On your own
Tuesday 4/8: On your own
Wednesday 4/9: On your own
Thursday 4/10: @ 6:30 p.m. Cobblestones for a fun run, beer and fish tacos to follow.
Friday 4/11: On your own
Saturday 4/12: On your own
Sunday 4/13: @ 8 a.m. Mike P's Hoover hideaway for strength
Monday 4/14: On your own
Tuesday 4/15: On your own
FYI - Al and I will be in San Diego from 4/8-4/14 and unable to attend the group sessions. Sorry....enjoy the extended winter!
Cheers,
Special K
So this is a three weaker I'm thrown' atcha!
Sunday 3/30: the regularly scheduled strength session held at Mike P's is cancelled. In lieu of it we are meeting @ 10 a.m. at 515 East Lee Street in Plano for a long ROAD ride OUTSIDE and short run to follow!
Monday 3/31: @ 8:30-9 for a swim at the VAC and run outside to follow (if crappy out we'll just run on the track upstairs).
Tuesday 4/1: on your own, really, no joke, no April Fools, get off your biscuits and do sumthin!
Wednesday 4/2: @ 8:30 a.m. for an indoor bike at the Wades and a short run to follow.
Thursday 4/3: @ 9 a.m. for a swim at the VAC and indoor bike to follow at the Wades.
Thursday #2: @ 6:30 p.m. Cobblestones for a group run, beer, and fish tacos - unless the weather's craptacular....then we'll cancel.
Friday 4/4: On your own
Saturday 4/5: @ 8:30 a.m. for a long indoor bike (with any luck we can get outside again, forecast looks like rain though, so we'll call it by ear).
Sunday 4/6: @ 8 a.m. for a strength session at Mike P's Hoover hideaway
Monday 4/7: On your own
Tuesday 4/8: On your own
Wednesday 4/9: On your own
Thursday 4/10: @ 6:30 p.m. Cobblestones for a fun run, beer and fish tacos to follow.
Friday 4/11: On your own
Saturday 4/12: On your own
Sunday 4/13: @ 8 a.m. Mike P's Hoover hideaway for strength
Monday 4/14: On your own
Tuesday 4/15: On your own
FYI - Al and I will be in San Diego from 4/8-4/14 and unable to attend the group sessions. Sorry....enjoy the extended winter!
Cheers,
Special K
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