WOW 1/13-1/20

Here's the WOW and a bit of other info....

First the other info: I will be placing the Misfit kit order Tuesday, deadline Tuesday by noon. If you don't have your order to me by then, SOL folks. 

Second order of biz: if you need to renew or are planning on joining the club for 2014, please do so now. The club app is available on the FB page under documents.

Third order of business: Please try to attend the injury prevention seminar on the 27th at Ginsberg chiropractic in Geneva, info below.

Strength Training for Triathletes to Prevent Injuries

MONDAY JANUARY 27

7:15 AT GINSBERG CHIROPRACTIC 1795 W STATE ST. STE d GENEVA IL

Come and learn how to get stronger and faster and prevent injuries.

1)            Benefits of strength training

2)            What muscles should I train

3)            When should I train

4)            How often should I train

5)            Should I train when injured

6)            Training when racing

7)            What specific exercises should I do

One hour seminar will discuss this and answer any other questions regarding injuries or injury prevention.

Dr. Ginsberg has been a doctor of chiropractic since 1990 and has had a private practice in Geneva Illinois since 1994 specializing in children and adults. Dr. G has post graduate training and holds advanced certificates in  pediatrics, pregnancy and posture exercise rehabilitation. Two time Chicago and Boston Marathoner, Dr. G has also completed an ultramarathon and several Ironman Distance Triathlons as well as multi-day adventure races.  He served as the 2010 team chiropractor for Chicago Slaughter Professional Indoor Football team, and currently is injury consultant for St. Charles Gymnastics Academy and Team Chiropractor for the Fox Valley Eagles Semi-Pro Football Team.  For more information go to www.kidchiro.com  or subscribe to our blog at www.geneva-chiropractor.com .

First 10 signed up eligible to win free half hour massage- call 232-6400  to sign up.

Finally, to the WOW:

Monday 1/13: on your own

Tuesday 1/14: @ 9 a.m. bike at Mike Ps

Wednesday 1/15: on your own

Thursday 1/16: @ 6:30 p.m. Cobblestones run. Al and I are on shift. Enjoy your run!

Friday 1/17: @ noon long bike in the afternoon at the Wades

Saturday 1/18: on your own

Sunday 1/19: @ 8 a.m. strength at Mike P's Hoover hideaway. Bring yoga mat, jump rope, water and outside running clothes for a quick outdoor run warmup. 

Monday 1/20: @ 9 a.m. bike at Mike P's Hoover hideaway. 

*Please note, from now on the WOW will be posted Monday-Monday. 

WOW 1/6-1/12

Hi Frozen Fits!

Here's the WOW!

Monday 1/6: @ 10 a.m. indoor bike at Mike P's Hoover hideaway.
Tuesday 1/7: On your own
Wednesday 1/8: Possibly TBA
Thursday 1/9: @ 6:30 p.m. Cobblestone's Cobble Hobble 4 mile run and fish tacos to follow
Friday 1/10: on your own
Saturday 1/11: Possibly TBA
Sunday 1/12: @ 8 a.m. Strength at Mike P's Hoover Hideaway. Bring your foam roller, yoga mat. Bring outside running stuff too, quick 1 ish mile run to warmup.

Cheers,
Special K

WOW 12/30-1/5/14

Out with the old, in with the new!

Happy 2014!

Monday 12/30: @8:30 Mike Ps, Hoover hideaway, for a 2 hr indoor ride. Indoor run at the VAC to follow. Hope to get to the Vaughan by 11 a.m.

Tuesday 12/31: @ 8:30 strength at the VAC 

Wednesday 1/1: On your own, make those New Year's resolutions stickable!

Thursday 1/2: @8:30 a.m. 3 hour indoor bike (or as much of it as you'd like to join us for) at the Wade's place 515 East Lee Street. Bring your bike and trainer! **********Bonus @ 6:30 p.m. Cobblestones run, beer and fish tacos to follow! 

Friday 1/3: @8 a.m. ANOTHER 3 hour ride and longish run to follow at the Wades, bring your trainer and bike, will run outside.

Saturday 1/4: On your own

Sunday 1/5: @8 a.m. ish Mike Ps for strength training. Quick w^ run outside. 

Cheers, 

Special K

12/23-12/29

Hi Fits!

Here's your WOW!

Monday 12/23: On your own
Tuesday 12/24: @ 9:30 a.m. 2 hour indoor bike at Mike P's Hoover hideaway.
Wednesday 12/25: Open presents at a rapid speed. Hydrate with eggnog. If you really want to workout be at our house @ 6 a.m for a 2 hr bike and 1 hour run. No jokes, we're doing it!
Thursday: 12/26: @ 6:30 p.m. Cobblestones 4 miler or hillz (Al and I won't be there we're on shift).
Friday 12/27: @ 9 a.m. 2 hour indoor bike with K (Al's working) and run to follow
Saturday 12/28: Ray's Indoor MTB park in Milwaukee. Meet at the Wades @8:30 a.m. for an all day adventure. There are bikes there to rent. I think entry is $26.99 plus bike rental. BE SURE TO BRING A HELMET wear long pants and long sleeve T-shirt! www.raysmtb.com for more info!
Sunday 12/29: @ 8 a.m. Mike P's for strength (Al and I won't be able to make it, we're on shift).

Cheers and a Merry Christmas!
Special K

WOW 12/16-12/22

Here's your WOW

Monday 12/16: @ 9 a.m. indoor bike at Mike Pierson's Hoover Forest Preserve. A few of us will be doing a Z2 test on the bike.
Tuesday 12/17: on your own
Wednesday 12/18: @ 8:30 a.m. sharp indoor bike down in the Wade's pain cave 515 East Lee St., Plano. Short run off bike outside.
Thursday 12/19: @ 6:30 p.m. Cobblestones run (we're changing the route up a bit due to the construction in town. Expect hills).
Friday 12/20: on your own
Saturday 12/21: @ 9 a.m. long indoor bike and short run to follow at the Wade's house.
Sunday 12/22: @ 8:30 a.m. strength and run to follow @ Mike Pierson's.

Cheers,
Special K

WOW 12/9-12/15

Hi Fits!

Don't forget, Friday 12/13 is our Annual Misfit meeting and holiday party. This year we will be holding it at Two Brother's Round House in Aurora @ 6 p.m. in the Cognac room We'll start with the business matters of the club then it's party time! This will also be where we will be taking on new members for 2014 and orders for club uniforms. Hope to see you all there!

Here's the WOW

Monday 12/9: On your own
Tuesday 12/10: @ 12:30 indoor bike at Mike Pierson's Hoover hideaway. Bring your bike, an indoor trainer, towel and water. If you don't have an indoor trainer DM me and we'll see if we can wrangle up a spare.
Wednesday 12/11: On your own
Thursday 12/12: @ 6:30 p.m. Cobble Hobble 4 mile fun run. Warm beverages to follow.
Friday 12/13: @9 a.m. Big Rock MTB ride. If it's ass cold we'll figure something else out.
Saturday 12/14: on your own
Sunday 12/15: @ 8 a.m. strength at Mike Pierson's Hoover hideaway. Bring warm running clothes as well, we'll warm up with a short run outside.

Cheers,
Special K.

WOW 12/2-12/8

A day late and a dollar short.....

Monday 12/2: On your own
Tuesday 12/3: @ 8:30 a.m. 2x5K at Silver Springs. Meet at the lower boat launch next to the river.
Wednesday 12/4: On your own
Thursday 12/5: @ 6:30 p.m. Cobblestones 4 miler. Al and I won't be able to make it, we're on shift. Have a great run!
Friday 12/6: On your own
Saturday 12/7: On your own or you're one of the few crazies running the Tecumseh Trail marathon! Woot woot!
Sunday 12/8: @ 8 a.m. Mike Pierson's place Hoover Forest Preserve for Strength / Flexibility (especially for those who ran the Tecumseh Trail marathon the day before!)

Cheers,
Special K