Happy HOT HOT July my little FITS!
WOT 7/1: meet at the Wades at 9 a.m. for a bike (road bike / tri bike) and trail run (probably at Silver Springs)
Peace out girl scouts,
Special K
Thursday, June 30, 2011
Wednesday, June 29, 2011
Tuesday, June 28, 2011
WOT 6/29
Hi Fits!
WOT 6/29: BRICK = swim 1500 yds or 1 hour. Bike 40-60 min. Run 5K-5 miles. OR meet at the Wades at 9:30 a.m. for the bike and the run portion.
Peace out killas!
Special K
Monday, June 27, 2011
WOT 6/28
WOT 6/28 meet at the Wades at 9 am for a hill workout on the bike maybe a quick run off the bike to follow
Sunday, June 26, 2011
WOT 6/27
Hi FITS,
WOT 6/27: 1 hour + easy bike, 5K progression run, strength and yoga (if you're noticing a trend here, this is mine and Al's SHIFT workout so expect it every third day:))
Happy trails,
SpecialK
WOT 6/27: 1 hour + easy bike, 5K progression run, strength and yoga (if you're noticing a trend here, this is mine and Al's SHIFT workout so expect it every third day:))
Happy trails,
SpecialK
Friday, June 24, 2011
Thursday, June 23, 2011
WOT 6/24
Hi Fits!
WOT 6/24: 5k or 10k progression run, strength and yoga!
Also, Al, Stan and myself ended up doing 45 miles on the bike today in the wind!!! Good job to Karen as well, she did 27ish!
Happy trails!
Special K
WOT 6/24: 5k or 10k progression run, strength and yoga!
Also, Al, Stan and myself ended up doing 45 miles on the bike today in the wind!!! Good job to Karen as well, she did 27ish!
Happy trails!
Special K
Wednesday, June 22, 2011
WOT 6/23
Hi Fits!
REDO! We canned the bike today so we're hoping for a reschedule tomorrow. Plan on meeting at the Wades @ 9 a.m. for a 40-50 mile bike!
See ya then!
REDO! We canned the bike today so we're hoping for a reschedule tomorrow. Plan on meeting at the Wades @ 9 a.m. for a 40-50 mile bike!
See ya then!
Funny videos!
These are HILARIOUS! Check 'em out!
http://youtu.be/2UFc1pr2yUU
http://youtu.be/Vn29DvMITu4
SpecialK
http://youtu.be/2UFc1pr2yUU
http://youtu.be/Vn29DvMITu4
SpecialK
Tuesday, June 21, 2011
WOT 6/22
Hi Fits!
WOT: 6/22 Meet at the Wades @ 9 a.m. for a 40-50 mile bike, weather dependant. If it's dicey out, how about a 1 1/2 indoor ride followed by a 5 mile run to shake the legs out!
Peace out!
WOT: 6/22 Meet at the Wades @ 9 a.m. for a 40-50 mile bike, weather dependant. If it's dicey out, how about a 1 1/2 indoor ride followed by a 5 mile run to shake the legs out!
Peace out!
Monday, June 20, 2011
Sunday, June 19, 2011
Friday, June 17, 2011
Weekend WOTS and other stuff
Hi Fits!
WOT 6/18: progressive 5K, strength 1 mile cool down and yoga
WOT 6/19: REST DAY if you're free on Father's Day a few of the Misfits are running the Warrior Dash and would love some hoopin' and hollerin' to cheer them on! Good luck to Katy Fruland and Karen Kalicki Sunday!!!!! I'm sure there's more of you and good luck to you as well. Al, myself Shain and Luke plan on heading out there in the morning to offer some support!
Also, big news, the Misfits have secured another sponsor . . . . yeah!!!!! North Central Cyclery of DeKalb is offering money towards the purchase of our Misfits triathlon and running kits. Additionally if you visit the shop (Al says this is the coolest bike shop around, and he knows cool shops being a former owner of a really COOL shop) just tell Tobie, the owner, that you're a Misfit and receive 10% off clothing and accessories. Discounts on bikes will be determined in store.
So, stop in if you find yourself in the area drop in and say hello. Al and I have purchased several bikes from Tobie including our X-tracycle kits and a couple-a single speeds we commute to work on. Or you can check their website out, www.northcentralcyclery.com.
Lastly, we're moving forward with the ordering of our Misfit racing gear so if you haven't gotten back to me with what you'd like, please DO SO NOW!!!!!!! DAVE VERNER, I'M TALKING TO YOU DUDE!!!!!! YOU CAN'T RUN IRONMAN WITH US AND NOT WEAR MISFITS COLORS, NOT ALLOWED. DANI MORAVIC I'M TALKING TO YOU, YOU CAN'T BE COACHED BY M.E.C. AND NOT WEAR MISFITS COLORS LADY!!!!!
Special K
Thursday, June 16, 2011
6/17 WOT
Hi fits!!!
Meet at the Oswego trailhead of the Fox River Trail @ 9 am for a 10-12 mile at pace run
SpecialK
Meet at the Oswego trailhead of the Fox River Trail @ 9 am for a 10-12 mile at pace run
SpecialK
Wednesday, June 15, 2011
Monday, June 13, 2011
WOT 6/14
Hi Fits!
WOT 6/14: Meet at the Wades @ 10 a.m. for an 8-10 mile trail run. If you're not into that distance, you'll have the ability to add or subtract, cars will be homebase!
Prior to that if you have access to a pool swim for 60 minutes OR 5X300 plus 300 W^ and 200 cooldown
Peace Out!
Special K
WOT 6/14: Meet at the Wades @ 10 a.m. for an 8-10 mile trail run. If you're not into that distance, you'll have the ability to add or subtract, cars will be homebase!
Prior to that if you have access to a pool swim for 60 minutes OR 5X300 plus 300 W^ and 200 cooldown
Peace Out!
Special K
Sunday, June 12, 2011
Saturday, June 11, 2011
WOT 6/12
Fits,
WOT: If you're not competing in the Batavia Tri tomorrow at O6DARK30 then do a brick on your own......swim, bike then run. OR alternate plan do one of the above disciplines for 60 minutes straight!
Tuesday, June 7, 2011
Workout of tomorrow!
Hey Fits,
We're planning a sunny, sandy, wet and wild field trip to Centennial Beach in Naperville tomorrow for a little (tongue in cheek here) open water swimming! So if you're interested bring $10 (non resident pricing) with you and meet @ 11:30 a.m. Plan on about an hour of swimming!
BTW, remember to wish Al a big HAPPY 40TH BIRTHDAY ON THURSDAY! Oh and if you haven't anything to do on Friday, we'd love to celebrate with you at our humble abode on Friday around 6:30ish. Bring your drink, bring your grilling food and it'll be a great time!
And if you just can't get enough of the Misfits, come out and cheer some of us on during the Batavia Sprint Triathlon on Sunday! Should be a great showing!
Hope to see some of you tomorrow, Friday and Sunday!
Happy running to you!
Special K
We're planning a sunny, sandy, wet and wild field trip to Centennial Beach in Naperville tomorrow for a little (tongue in cheek here) open water swimming! So if you're interested bring $10 (non resident pricing) with you and meet @ 11:30 a.m. Plan on about an hour of swimming!
BTW, remember to wish Al a big HAPPY 40TH BIRTHDAY ON THURSDAY! Oh and if you haven't anything to do on Friday, we'd love to celebrate with you at our humble abode on Friday around 6:30ish. Bring your drink, bring your grilling food and it'll be a great time!
And if you just can't get enough of the Misfits, come out and cheer some of us on during the Batavia Sprint Triathlon on Sunday! Should be a great showing!
Hope to see some of you tomorrow, Friday and Sunday!
Happy running to you!
Special K
Monday, June 6, 2011
Oswego Sprint Tri
Hey Fits!
Check out this upcomming event! It's close to home, relatively inexpensive, short (not a lot of endurance required) and if you've always wanted to try a triathlon, here's your chance! There's no need for a fancy bike, or pricey equipment! Let's try for a big Misfits showing!!!!!
Registration prices do go up July 1st. Event is 8/7/2011 (black shift for you fire people out there)
www.oswegotriathlon.com
Event Information
The Oswego Triathlon, presented by Allied First Bank, will be held on Sunday, August 7, 2011 at Oswego IL at 8:00 am. Participants will swim, bike, and run through a challenging course.
Date: Sunday, August 7, 2011
Time: 8:00 a.m.
Fees:* Sprint Individual Sprint Relay Teams
$75 until July 1, 2011
$85 from July 2-29, 2011 $150 until July 1, 2011
$175 from July 2-29, 2011
* USA Triathlon Athletes will recieve a $10 discount.
Amenities
All participants will receive a participant t-shirt. Water and sports drinks will be provided before, during, and after the race.
Awards
The triathlon will be timed. The top three male and female competitors in each age division will be awarded. Age groups for awards: Men: 18-29, 30-39, 40-49,50+, and Clydesdale. Women: 18-29, 30-49, 50+, and Athena.
Packet Pickup and Race Registration
Packet pick-up, bib numbers, markings, and race information will be available the day before the race from 8:00 a.m. until 12 p.m. (noon) at Allied First Bank, located at 3201 Orchard Rd, Oswego IL. Packet pick-up will also be available during the morning of the race from 6:30 am to 7:30 am. Day-of registration will be available and will end half an hour before the race’s start time. To register online please click here or to mail-in or fax your registration please click here.
Mail your registration Form to:
Oswego Triathlon
C/O Allied First Bank
3201 Orchard Rd
Oswego, IL 60543
Or Fax it to 630-383-0269
Transition Area
You may put personal items in this area prior to the start of the race. This area will open two hours before the start of the race and close fifteen minutes before race start time.
Refunds, Exchanges, Etc
There will be NO REFUNDS or EXCHANGES for the Oswego Triathlon.
For More Information
Feel free to contact us at prathman@alliedfirst.com or by phone 630-383-0169
Check out this upcomming event! It's close to home, relatively inexpensive, short (not a lot of endurance required) and if you've always wanted to try a triathlon, here's your chance! There's no need for a fancy bike, or pricey equipment! Let's try for a big Misfits showing!!!!!
Registration prices do go up July 1st. Event is 8/7/2011 (black shift for you fire people out there)
www.oswegotriathlon.com
Event Information
The Oswego Triathlon, presented by Allied First Bank, will be held on Sunday, August 7, 2011 at Oswego IL at 8:00 am. Participants will swim, bike, and run through a challenging course.
Date: Sunday, August 7, 2011
Time: 8:00 a.m.
Fees:* Sprint Individual Sprint Relay Teams
$75 until July 1, 2011
$85 from July 2-29, 2011 $150 until July 1, 2011
$175 from July 2-29, 2011
* USA Triathlon Athletes will recieve a $10 discount.
Amenities
All participants will receive a participant t-shirt. Water and sports drinks will be provided before, during, and after the race.
Awards
The triathlon will be timed. The top three male and female competitors in each age division will be awarded. Age groups for awards: Men: 18-29, 30-39, 40-49,50+, and Clydesdale. Women: 18-29, 30-49, 50+, and Athena.
Packet Pickup and Race Registration
Packet pick-up, bib numbers, markings, and race information will be available the day before the race from 8:00 a.m. until 12 p.m. (noon) at Allied First Bank, located at 3201 Orchard Rd, Oswego IL. Packet pick-up will also be available during the morning of the race from 6:30 am to 7:30 am. Day-of registration will be available and will end half an hour before the race’s start time. To register online please click here or to mail-in or fax your registration please click here.
Mail your registration Form to:
Oswego Triathlon
C/O Allied First Bank
3201 Orchard Rd
Oswego, IL 60543
Or Fax it to 630-383-0269
Transition Area
You may put personal items in this area prior to the start of the race. This area will open two hours before the start of the race and close fifteen minutes before race start time.
Refunds, Exchanges, Etc
There will be NO REFUNDS or EXCHANGES for the Oswego Triathlon.
For More Information
Feel free to contact us at prathman@alliedfirst.com or by phone 630-383-0169
Workout 6/6-6/7
Hey Fits,
Today's workout: 5K progressive run (first mile is slowest, last mile fastest), strength (your choice), yoga for runners (or just stretch something!)
Tomorrow's workout: meet at the Wades @ 9 a.m. 515 East Lee St., Plano. Bring your bike and a pair of running shoes and lots of water, should be a hot one!
Peace out!
Special K
Today's workout: 5K progressive run (first mile is slowest, last mile fastest), strength (your choice), yoga for runners (or just stretch something!)
Tomorrow's workout: meet at the Wades @ 9 a.m. 515 East Lee St., Plano. Bring your bike and a pair of running shoes and lots of water, should be a hot one!
Peace out!
Special K
Thursday, June 2, 2011
Workout of Friday-Sunday
Hey Fits!
Friday workout: 45-60 min. recovery bike, 5K natural pace run, strength (your choice) and yoga.
Saturday workout: Group track work. Meet at Kaneland Middle School in Sugar Grove, Rt. 47 and Harter @ 9:40 a.m. prepare to suffer! Not really but we'll make you faster.
Sunday workout: REST DAY!!!!
Hope to see some of you out there!
Special K
Friday workout: 45-60 min. recovery bike, 5K natural pace run, strength (your choice) and yoga.
Saturday workout: Group track work. Meet at Kaneland Middle School in Sugar Grove, Rt. 47 and Harter @ 9:40 a.m. prepare to suffer! Not really but we'll make you faster.
Sunday workout: REST DAY!!!!
Hope to see some of you out there!
Special K
Stay tuned!
Hi Fits!
Stay tuned, I'm planning on blogging daily workouts, whether they be group or solo . . .
Happy running,
Speical K
Stay tuned, I'm planning on blogging daily workouts, whether they be group or solo . . .
Happy running,
Speical K
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