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3-Fitness & Wellness
September 2012, #1
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More Lake Swims!
 We're not quite ready to go back to the pool!
We're extending our lake swims into September to provide workout opportunities for those preparing for Lake Geneva, Ironman Wisconsin, Devil's Lake, or other late triathlons. Or, if you really, really want to keep swimming without those annoying walls.
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 Dates: Tuesday, September 4 and Tuesday, September 11 - Time: 5:45pm
- Location: Lake Andrea Beach, Pleasant Prairie, WI
- Cost: $10 drop-in fee. Pay at the beach when you arrive.
- Set-up: Out-and-back 1/4 mile and 1/2 mile loops. You can swim multiple loops for whatever distance you wish, until 6:45pm.
- Support: Two lifeguards in kayaks, plus rescue swimmer.
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RecPlex Fall Triathlon Training
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Tri Cycling
 Specific cycling skill sets and drills for optimal performance in the bike leg of Sprint and International distance triathlons.
Thursdays, 7-8pm
Sept 6 thru Oct 25
$24 RecPlex Members, $34 non-members
Registration
Cycle, Run, Repeat
 Aerobic & anaerobic cycling workout & run intervals. For triathletes, this brick workout modification will help improve the anaerobic & muscular endurance you need for racing.
Sundays, 8:30-10:00am
Registration
- Session 1: September 16 & 23
- $19 RecPlex Members, $29 Non-members
- Session 2: October 21 & 28
- $19 RecPlex Members, $29 Non-members
- Session 3: November 4, 11, 25
- $29 RecPlex Members, $39Non-members
- Session 4: December 2, 9, 16
- $29 RecPlex Members, $39 Non-members
Indoor Tri Prep Workouts
 New to triathlons or ready to get a start on the 2012 race season? These workouts will prepare you for our Indoor Triathlons; each session will cover aspects of the Indoor Tri's swim, bike, run & transitions. Training class fee includes entry into the Indoor Triathlon.
Sundays, 7-8am
$49 RecPlex member, $59 Non-member
- Session 1: Prep for 10/14 Indoor-Outdoor Tri
- Sept 9, 16, 23 + October 14 Indoor-Outdoor Tr
- Session 2: Prep for Turkey Indoor Triathlon
- Oct 28, Nov 4, 11 + Nov 18: Turkey Indoor Tri
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RecPlex Fall Run Classes
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Water Running
 Great for runners who need to take a break from the pavement or are recovering from an injury. A 45 minute, low impact cardio & strength running class in water.
Saturdays, 7-8am
$19 RecPlex Member, $29 Non-member
Registration
- Session 1: Sep 15 & 22
- Session 2: Oct 20 & 27
- Session 3: Nov 3, & 10
- Session 4: Dec 1 & 8
5K Run Training
 Geared toward new runners who want to complete a 5K successfully. All participants receive detailed daily training plan. Class includes entry into the Run with the Turkeys 5K on Nov 17.
Saturdays, 8:30-9:30am
Oct 20 thru Nov 10
$49 RecPlex Member, $59 Non-member
Registration
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RecPlex Indoor Triathlons
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Indoor/Outdoor Triathlon
 Sunday, October 14
400 meter pool swim, 4 mile spin bike, 2.3 mile run around Lake Andrea
First wave: 7:30am
Registration at SignMeUp.com
Registration Fees:
Thru September 30: $35
October 1-8: $40
October 9-14: $45
Turkey Triathlon
 Sunday, November 18
10 minute swim, 10 minute transition, 20 minute spin bike, 5 minute transition, 15 minute treadmill run
First wave: 7:30am
Registration at SignMeUp.com
Registration Fees:
Thru October 31: $35
November 1-12: $40
November 13-18: $45
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Other Races
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 RecPlex Harvest Trail Run
Oct 13, 9am
Wooded trails & wetlands course
Now Chip Timed!
Registration at SignMeUp.com
Fees:
$18.00 - through September 30
$20.00 - October 1-11
$25.00 - October 12 & Race Day
RecPlex Run with the Turkeys 5K Walk-Run
Nov 17, 9am
Now Chip Timed!
Clydesdale & Athena divisions (Open & Masters)
Registration at SignMeUp.com
Fees: $18.00 by October 31
$20.00 November 1-15
$25.00 November 16 & Race Day
ALL for a Cure Run/Walk 2012 Sept 29, 8am
Simmons Island Park, Kenosha, WI
4 mile run or 2 mile walk; 1/4 mile kids run
Benefits the Leukemia & Lymphoma Society
Questions: allforacurells@gmail.com
Registration at SignMeUp.com
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Pleasant Prairie Mud Run (New!)
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Down & Dirty 5K Obstacle Course Run
Saturday, Sept 22, 9am
Register Now!
How "tough" is it? It is as tough as you want it to be. The race is designed for everyone. The course uses the grass, dirt, & gravel trails found in and around Prairie Springs Park. The course is flat and has fun obstacles including water crossings, tire runs, hay bale climbs, tunnel crawls, slip n slide, and the famous mud pit.
Competitor and Non-Competitor Divisions!
Competitor (co-ed), Women-only, and Co-ed Friends & Family Waves!
Online registration CLOSES at 5pm on Sept 18. You can still register in person at the RecPlex Sept 19-20.
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Wetsuit Rentals
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Wetsuit rental for the September Tuesday night lake swims is $10.
We will bring the wetsuit to the swim and you just need to return it to us before you leave.
Please reserve at least 24 hours in advance. Payment in full is required to hold a reservation.
Reservations
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| 3-Fitness T-shirts | |
Sale on the remaining 3-Fitness T-shirts in inventory.
All are made of performance fabrics:
Black w/ white logo
Gray w/ blue logo
Blue w/ light blue logo
$10 + tax if you pick up from Coach Ken at the RecPlex. Add $6 for s/h to be mailed to you.
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| Contact Information | | |
Coach Ken Johnson
3-Fitness & Wellness
Grayslake, IL & Pleasant Prairie, WI
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Coach Ken's Examiner.com Columns:
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