WOW 12/4-12/11 and much more

Hey Fits!

Here's your WOW

Monday 12/5: 20-30 min of recovery cardio (especially those who just completed Tecumseh Saturday) followed by YOGA

Tuesday 12/6: 5k - 5 mi progression run, strength and YOGA, OR meet at Silver Springs @ 9 a.m. for a mountain bike and maybe a baby run

Wednesday 12/7: 2000 yd swim, YOGA

Thursday 12/8: indoor bike meet at the Wades @ 9 am

Friday 12/9: 2000 yd swim and YOGA

Saturday 12/10: 5k - 5 mi progression run, strength and YOGA

Sunday 12/11: REST DAY!!!!!

ALSO a big CONGRATULATION TO OUR NEWEST INDUCTEE INTO THE WORLD OF MARATHONING Karen "Quickie" Kalicki also know to a few as KANDAY! She completed the Tecumseh Trail marathon probably one of the TOUGHEST off road marathons around finishing in 6:30! Tecumseh boasts 7300' elevation CHANGE, 34 creek crossings right smack in the middle of muzzle loader season in south central Indie! 

Also, congrats to my husband Al who finished in 4:05, me 4:24, Ron 4:52, Stan 4:58 and a valiant effort to Amy who had to drop due to an injury but completed 18.7 miles and managed to initiate an impromptu YOGA session at the aid station! 

Also, I wanted to mention we met a 12 year old boy who ran the entire marathon (his second) and finished with an astounding time of 4:19 and another guy who ran completely barefoot and ran a 4:20 despite the rocks, roots, leaves, creek crossing, mud etc on the course!

All in all an awesome time down in Indie couldn't have asked for better weather, 60+ degrees, clear skies, long overdue! I guess if you run this race enough you'll get a good day every fifth year or so! Still the finishers shirt sucks! If you've run Tecumseh you know what I'm talking about, but I guess we don't do it for the shirts right?

Hope next year we'll see some new faces cross that finishers line as their first marathon......

Oh, if you decide to take the trail marathon plunge, do some ab work in your training regime, we laugh a lot down there...... I mean how can you not laugh at a liquor store called the BIG RED LIQUOR BOX? Or Stain running around in his running skivvies, or Ron mooning the entire bus prior to the race......that's some funny shit!

GOYA!

Special K

GOYA

Hey Fits!

New cause for all those Movember-ites out there, shave that stache and GET OFF YOUR ASS!!!!!!! December is GOYA month. Tell us what epic active adventure you did today! Me, why funny you should ask, I completed a Sa-WEET 11 mile mountain bike followed by a 5k trail run out at Silver Springs!

You need not fret about having that extra helping of pecan pie this month if you just GOYA!!!!!!

Cheers,
Special K

Winter Survivor Series boooyahhh

Hey Fits!

In case some of you are looking for a fun way to spend your winter in the great outdoors, I've attached the link to the Rockford Road Runners Rockcut Survivor Series entry form for you to fill out and send to "Leadman Larry" (the great leader of the Coyote runners and 70 something y/o finisher of the Leadville 100 TR this year!)


Click on me: Winter Survivor Series Entry form 

First race is coming up quickly, December 17th @ high noon in Rockford's beautiful, serene and often snowy Rockcut State Park! You'll start with a 5K and end with a 20K in March! 

These runners run in ANYTHING, snow drifts 10' tall, ice, rain, wind you name it! But that's why it's called the Survivor Series and you only get the famed orange T-shirt if you complete all 4 races! 

If you can't make all 4 that's okay too, you can show up race day for which ever distance you so desire!

Lets show these Coyotes what being a Midwest Misfit is all about! 

Cheers, 

Special K aka @MisfitsCoahK


Fits, please visit the link below and you'll know why you have to sign up for the Series!


Click on me too: That damned orange shirt!


Again Happy training!!!!!!!!

WOW 11/28-12/4

Hey Fits,

Newest WOW installment!

Monday 11/28: 5k-10k trail run out at Silver Springs, meet at the lower boat launch @ 9:30 a.m.
Tuesday 11/29: 2500 yd swim followed by yoga
Wednesday 11/30: 2500 yd swim followed by 5k run and yoga
Thursday 12/1: 3-4 mi run followed by yoga
Friday 12/2: indoor bike, or outdoor if you want to brave the chilly Autumm air 60 min
Saturday 12/3: TECUMSEH TRAIL MARATHON, good luck to first time marathoner Karen "Kandy" Kalicki. Also Stain, BGR, Danger, Zen Al and lil' ol' me, Special K woohoooo! or 10K trail run followed by yoga, get intimate with some dirt!
Sunday 12/4: Rest day hoorayyy!

Happy trails,
Special K

WOW 11/21-11/27

Hey Fits!

Here's your WOW

Monday 11/21: meet at Silver Springs @ 9 a.m. for a preview of the Gobbler Gallop 5k trail run and then some! Stay for a little upper body work, bring a rake!
Tuesday 11/22: Can't get enough of the Springs? Meet again for another trail run @ 10 a.m., stay for some trail marking to follow!
Wednesday 11/ 23: Everything in your life has led up to this very day, this moment in time when you will conquer the 5th annual Gobbler Gallop 5k trail run @ 9 a.m. be there or be so very LAME!!!! Shot glass start! Carb reload at the Wades to follow your epic cross of the finish line!!!!!
Thursday 11/24: Do something for God's sake cause I know you'll be stuffing those cheeks of yours with insane amounts of food! You're on your own today!
Friday 11/25: 2000 yd swim, then spend a little more time working off Thursdays bad decisions. How about a 5k-5 mile progression run on the dreadmill followed by yoga (if you're belly doesn't get in the way!)
Saturday 11/26: Meet at the Wades @ 5:30 a.m. (yeah I know that's early) the Head Fits are planning a little field trip up to Rockcut State Park for the 1st annual Fat bottom Rock gut 50k or 25k trail run. Free, self supported, starts at 7 a.m. If driving up on your own enter off Perryville Rd, start and finish will be at Hard Rd. For more details visit FB event page "First Annual 'FAT BOTTOM ROCK GUT 50K TRAIL RUN'"
Sunday 11/27: Rest day, finally!

Happy training folks!
SpecialK

Gobbler Gallop y'all

Misfit BLING playa!

Hey Fits!

Monday we'll begin prepping the trail for the 5th Annual Gobbler Gallop 5k trail run with the EPIC shot glass start and carbo reload post run. Remember this is an unofficial, unsanctioned, uninsured group run without timing chips, race bibs or registration. Please bring a $10 donation to cover the coolest prize you'll ever get for giving 20-30 minutes of your time and effort! Weather is supposed to be AWESOME, leaves will be removed from the trail and hazards will be marked by yours truly!

IF, you would like to help your fellow Misfit leaders groom and mark the trails Monday and Tuesday please bring a rake to Silver Springs around 10 a.m. to meet up with Stain and Zen Al. Tuesday I will mark the trail around noon! Oh what fun this will be!

PS if you help Monday or Tuesday you will get a 10 second head start Wednesday morning and I will waive your $10 donation.....Gee whiz SpecialK that's mighty generous of you!

Hope to see you running fools out there Wednesday!

Oh yeah, check out our newest Link We Like, www.runningawards.com!

Peace out girlscouts!
SpecialK

WOW 11/11-11/20

Hey Fits!

WOW 

Friday 11/11: 10K trail run followed by yoga

Saturday 11/12: 9 a.m. group run @ Bliss Woods in Sugar Grove, don't be surprised if Al, Stan or myself don't show up, still recovering!

Sunday 11/13: Rest day!!!

Monday 11/14: 2500 yd swim, 1 hr mixed intervals on the bike

Tuesday 11/15: Tabatas on the treadmill, strength and yoga

Wednesday 11/16: Hill repeats x 5 plus 1 mile warmup and 1 mile cooldown

Thursday 11/17: 9 a.m. Big Rock Forest Preserve mountain bike ride 10-15 miles

Friday 11/18: 2500 yd swim and 10k progressive run, strength and yoga

Saturday 11/19: 9 a.m. group run @ Bliss Woods in Sugar Grove

Sunday 11/20: REST DAY!!!!

PS, don't forget about Wednesday's (11/23 the day BEFORE thanksgiving) 5th Annual Gobbler Gallop 5k Trail run @ Silver Springs in Plano, meet at the lower boat launch! Bring $10 we have some exciting new swag this year!!!!! Tell your friends!

Happy Training!

Special K