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

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