LIFE TIME FITNESS RUN CLUB & TRIATHLON TEAM: Burr Ridge

LIFE TIME FITNESS RUN CLUB & TRIATHLON TEAM: Burr Ridge My Favorites

For Your Fitness Way of Life!

Jan 2, 2009   Happy New Year!!

 


1. Member Information and Weekly News:  

2. Who is racing where and Team Recognition  

3. Tip and/or Quote of the Week 

4. WEEKLY WORKOUTS: 

Run Club times:  Mon 6pm, Tues 9:00am, Wed 6pm, Thurs 9:00am, Fri 5:30am, Sat 8 am (and 7am--no child care available until 8am)

5.  Run Workout of the Week 

6. Upcoming Events, Races, Seminars and Activities

7. Sponsors and Member Deals

8. Training Program Information

9. COACH'S CONTACT INFO--emails and phone

 

1. MEMBER INFO AND WEEKLY NEWS:

A new run club member is born:  Angel and Brian Arflack welcomed Jacob Nicholas on Dec 9th.  At 6lbs 15 oz, he will have to grow a bit to keep up with sisters, Madison (6) and Noelle (3), but just give him time :)  Mom, baby and family are doing well. 

 Training Sessions available Current and Upcoming:

Current: Beginning/Recreational Running, Next Level Challenge (to take your racing to a new level or to add speed/endurance to your current running plan) and Marathon Training are ALWAYS available for any race or any time you want to enhance your current running plan. Contact Jim at run4lifetime@juno.com or Angel at aarflack@comcast.net to put together a plan that meets your running needs.  

TRI TRAINING :    Get coached by a USAT Level 1 Certified coach, Angel, starting in January. Here is the scoop as I know it:

  • The online sign up is not yet available, for either  online coaching or group training.  You do not sign up with Member Activities on paper forms--it should all be electronic sign up.  I'll let you know when it is up and running;
  • We WILL be having classes starting Jan 5th (Monday!) for anyone who wants to get started.  The classes will be 1 hour in length from 5:30-6:30a on Mon/Wed/Fri (Fri being my spin class or optional workout).  I will be in the club from 6:30-7:30a working out, if you sleep in and want to join me :)
  • Meet at the bottom of the stairs (by the gym entrance) and always bring a swim suit and workout clothes/shoes.
  • Classes will be coach/member interactive--meaning you will have input on a weekly basis as to the direction and the focus of the workouts.  I will provide one cardio choice and one strength choice of workout for each session;
  • Jan thru April will focus on indoor tri's (Burr Ridge LTF Indoor Tri is scheduled for April 5th) and conditioning, emphasizing basic conditioning in all three sports, core strength and flexibility, and overall fitness/health.  
  • If you are doing a Spring race in any format, individual training programs can be modified to accommodate that focus.
  • There will be no 9 am class during the week until mid-March, when I can use child care.  
  • Group class times anticipated:

  • Mon/ Wed/ Fri  5:30 AM 

  • Wed 7 PM (with enough interest--5 people minimum)

  • SAT 7 AM (or 9 AM) and/or Sunday 7 AM:  These times will be for make-up sessions and for one-on-one or small group coaching.  We'll do it by appointment.

Please see www.lifetimefitness.com  and view the myLT site for more details or contact aarflack@att.net (NOTE:  NEW EMAIL) or 630-794-0923 home, 630-805-2719 cell.

 2a.  WHO IS RACING AND WHERE? Check this list each time for new races/people 

Reindeer Run, LTF Warrenville, Dec 14:  Jim and Lisa Cassioppi (Ben and Anna, in the kids' race), Jeanine Costa, Peg Brennan, Debbie George, Lori Ligas,

Hustle up the Hancock, Feb 25th: Carolyn Zonia, Mark Messerly, Cindy and Pat Pena, Peg Brennan, Angel Arflack, Ginny Keiser, Julia Kozmin, Kris Abrahamson,  

March Madness Half Marathon, Cary,IL:  Debbie 

Illini Marathon and Half Marathon, April 11th:  Angel , Denis, Noriko? Lisa Cassioppi, Jim Cassioppi

Palos Bank Half Marathon, May 3rd  (www.palosbankhalfmarathon.com):  

Rock n Roll Half Marathon, Chicago, Aug 9th:  


Let us know where you are racing--others would love to join you!!

  

2b. TEAM RECOGNITION  

  Welcome new and returning members in the new year (and December):  Leah Jason, Dan McGrath, Linda Vlodek, Susan Yuknis, Peggy Brennan, Katherine Bazzoni, Anne O'Shea, Cindy Pena, Dina Hinks, Mary Lichtenauer, Carolynn Zonia, Mark Messerly, Chuck Howard, Wes Benton, Jian Deng, Kelly Lansing, Tami Holzhueter, Lori Ligas, Jim Castellano, Patricia Denos, Jan Husayni, Julie Hossack, Kiki Liston, Jeannie Costa, Steve Napleton, Amy Napleton, Kristine Abrahmson, Tim Stacy, Ross Tannenbaum, Jessica Tower, Liz Flowers, Laura de E la Silva, Mimi Meaghan, Lisa Rainey, Delia Rafferty. Paula Dinardo, Gerhard Peschke, Jodi laVoie, Ruth, Charles, Sheryl Fujimura, Catherine Gruener

The racing season winds down for 2008....

LTF Reindeer Run, Dec 14th:  Jim Cassioppi, 2nd age in 18:59, Lori Ligas 3rd age in 24:08, Michelle Seyller (PT) in 24:21, Lisa Cassioppi 6th age in 26:52 and Debbie George (what time???)  Also, fine showings by the youngest members of the families:  Josh Ligas, Ben and Anna Cassioppi.  

 

3. QUOTE OF THE WEEK:  "Growth demands a temporary surrender of security."  Gail Sheehy

TIP OF THE WEEK:   Set SMART goals for your resolution(s): Specific, Measurable, Action-Oriented, Realistic and Time-dated.  One of the best ways is to sign up for an event to train for, particularly if you sign up with friends!

4. WEEKLY WORKOUTS: 

MONDAY:

5:30 AM Tri Training, beginning in January.

6 PM: Run Club, meet at the TV

TUESDAY:

5:30 AM: Angel Spin Class, Studio 2 

9AM "Moms on the Run" Run Club-meet at the stairs (at 10 AM we swim). Questions? email me at aarflack@att.net .

WEDNESDAY: 

5: 30am starting January 5th: Tri Training 
6 PM. Run Club:  3-4 mile loop.

7PM, Tri Training (Session projected to start in Jan-need 5 to start up)

THURSDAY:  

9AM; Run Club, meet at the stairs (10 am Swim). Questions?email me at aarflack@att.net .

FRIDAY:

5:30 AM:  Run club meet at TV (If you plan on coming, email Jim at run4lifetime@juno.com;  Angel spin in Studio 2

SATURDAY:

8 AM Run Club, meet at TV (with appt: 6 am and 7 am options avail.  Note child care not available until 8 am.)

Tri Training in January, time TBD

Time varies: Marathon Training, Next-level Challenge, Beginning/Recreational Running

Sunday:  


5. RUN WORKOUT OF THE WEEK:  Avoid the winter blahs by mixing up your run workout:  Warm up then run 5 min, row machine 5 min, run 5 min, ellyptical 5 min, run 5 min, bike 5 min, run 5 min, stairs 5 min, finish with your run, or do it all over again. Alternate hard runs with recovery cross-training, or use the runs for recovery after a hard set on the cross-training machine.

6. Upcoming Running Races:

Cycling: more details to come about indoor cycle training at Urban Tri Gear in Burr Ridge

Running:

Tri:  LTF Indoor Tri Series: starts Feb 8th in Old Orchard, Feb 15th at Warrenville and April 5th at Burr Ridge.  All LTF clubs will have one, so keep posted for more dates. 

 

 

 

 

7. SPONSORS AND MEMBER DEALS:
Keifer Swim Shop is now a sponsor of the Burr Ridge LifeTime Fitness Run (and Triathlon) Club. As such, show your LTF membership card for a 15% discount at the Westmont Store at 63rd and Fairview (1137 Fairview Ave. Westmont,Il.60559) Phone: 630-724-9305. They have a huge selection of swim and tri stuff, including WETSUITS!


Glen Ellyn Running Company offer LifeTime members a 10% discount on merchandise.
Naperville Running Company offers LifeTime members 10% discount.


8. TRAINING PROGRAMS:

 See details in Section 1 above.


Regardless of when the new sessions start , all training programs are open at any time. If you are interested and the program has already started, give us a call and we can help evaluate your current level of readiness and the feasibility of jumping into the training program. Depending upon when the race is, we can modify any of the existing programs to meet your needs (within reason, of course. Jim or I can't make you a triathlete or marathoner in 2 weeks!).


9. COACH'S CONTACT INFORMATION:
Jim Cassioppi: runner/marathoner extraordinaire. Has completed 40+ marathons--he's lost track of the exact number, which is a little scary! Coaching with LifeTime for 3 years and was the Race Director for the Oak Park, Race That's Good for Life) run4lifetime@juno.com
Angel Arflack :age group runner/marathoner/triathlete. Has completed 3 Ironmans, 21 marathons and at least 40 triathlons. , USAT Level 1 Certified Coach, ACE certified group fitness instructor for 14 years, over 10 years of personal training experience, Heart Zones Blue Jersey Cycling Certified, and YogaFit instructor. aarflack@att.net, Home phone: 630-794-0923, cell 630-805-2719