Feb News

February 2012

Run, “Americans don’t know how to go easy or hard”!

This quote will stick in Coach Matt’s head forever from an elite African marathoner when asked why his country outruns the US. This is so true. Most run too hard during the easy runs or the endurance runs, trying to set Personal Records(PRs) during a workout, which makes no sense when you aren’t improving your race performance. Then when you ask most to go hard there is an excuse of why they are tired, don’t have it today or just don’t want to.  Just think, if your recovery and are more fresh how much harder you can go on the really fast work and learn to go really fast!



Sunday, February 12 at 1:30pm Understand How to Run MORE

Coach Lauri will help you understand how to start to make running a regular part of your routine whether you don’t run at all or only do it periodically

Monday, February 13 at 7:30pm  What is the RIGHT Shoe?

Coach Kelli will help you understand the difference between shoes and what shoe is currently one to consider.

Saturday, February 18 at 11:30am Fueling the long run vs race

Coach Matt will help you understand how Exercise Metabolic Rate Testing(EMR) relates with how to fuel and train for the long run and then race at your max. Bring your run EMR

Tuesday, February 28  at 7:30pm Ayurveda, learn the balance of caring for yourself

Yoga Instructor Kendra will educate you on Ayurveda and how you can learn to read your body’s signals and care for yourself better


February Special


$75–RUN EMR(exercise metabolic rate) assessment, find your VO2 Max, Heart Rate Training Zones, fat usage and if your training is working. Service must be used in February*


$35- APEX Joint Support & APEX BCAA

*Check or cash only

***NEW*** Registration Sign In

Now when you register or look at current programs available for registration you will be asked to sign in. Great feature! It will allow you to auto fill you registration form and register/pay for many programs/clinics at once.



Off Season ChallengeRegisterTFP will offer the challenge again this year with some twists!Changes:

  • you can do just 1 month
  • you must do a little more each month to be included in the raffle
  • a paper log will be required to turn in which will also serve as your raffle ticket for the month
  • you can earn zeros for not participating and we
  • will post your zeros without making any assumptions but you will removed from the raffle for zero posts or not posting
  • monthly raffles will be huge, monthly coach is determining product & service raffles!!

January-Nutrition—coach Lauri
February-Run—coach Matt
March- Bike—coach Kelli
April-Swim—coach Kim

Cost $25 for January
Cost $75 for all 4 months


  • weekly weigh in
  • attend 1 nutrition clinic by coaches/experts for free, included in program registration—many will be posted soon
  • attend 1 fat burning walk with coach(s)—many will be posted soon
  • post weekly points on TFP Forum by Sunday at 9pm


  • Pre & Post Treadmill assessment at TFP
  • attend 1 running clinic-TDA
  • attend 1 Run from TFP-TBA
  • do 1 suggest Treadmill workout at TFP
  • post weekly points on TFP Forum by Sun 9pm
1-Dec 27 Tu 730pm
2-Dec 29 Th 630pm
3-Jan 4 Wed 5pm
4-Jan 10 Tue 730pm
5-Jan 20 Fri 530pm
6-Jan 27 Fri 615am
7-Feb 2 Th 5pm
8-Feb 8 Wed 5pm
9-Feb 14 Tue 730pm
10-Feb 24 Fri 645pmRegister

Mens or Womens ONLY Compu Trainer Series

Cost: $75
Max 20 Men
Max 20 Women

Cancellation Policy is more than 7 days, or you pay $15 for your late cancelation for taking a spot!! Races will be about 60min, 17miles for women & 20 for men with the drafting function on.

You will get points per place you score of the 8 in the room.
You must do 5 or more to be considered for the overall champion prize. Prizes will be worth more than your entry! If you do 5 or more you will be put into a raffle. For every race you do over 5 you will get your name put in more. Prizes will be worth almost your entry.

1-Dec 28 Wed 7pm
2-Dec 30 Fri 615am
3- Jan 5 Th 5pm
4-Jan 13 Fri 530pm
5-Jan 17 Tu 730pm
6-Jan 25 Wed 5pm
7-Feb 3 Fri 615am
8-Feb 7 Tu 730pm
9-Feb 16 Th 5pm
10-Feb 24 Fri 530pmRegister

TFP Take Over Plan

TFP Take Over was designed to allow TFP to come together an show their pride and ability to the local races along with some good ole fashion competition between its athletes! TFPers will often do other races in large numbers but these will be the 3 we ask you to highly consider. Make note in your calendar now.After assessing past years take overs and local event schedules that TFPers tend to follow for various goals. Here are the adjustments:
-Coach Matt with collaboration with coaches and athletes has chosen the events.

1. Cary Half Marathon
Sunday March 18
Registration will open and close on Dec 31stWHY?
1-to get TFP running early
2-to get TFP running enough miles early
3-to challenge TFP
4-to show the local runners a TFP Take Over
5-to encourage TFP to get to race weight early in the year to handle this
distance and hills
6-to give focus to the Preseason Perfection Running Program TFP runs from Dec 31- the Sat before
2. Reach Out & Run 5k
Sat April 21st (TBA yet)
Registration should open early 2012WHY?
1-to get TFP running fast early in the year
2-to challenge TFP to push hard
3-compare to past since TFP has done this many years
4-show local runner a TFP Take Over
5-to continue to encourage race weight through going fast
6-to give a initial focus to the Super Summer Speed Running Program to
start March 20th Tue 6pm
3. Pleasant Prairie TRI/Du
Sun June 24th
Registration is openWHY?
1-to get TFP racing multi-sport early
2-offers Olympic TRI, Sprint TRI, Sprint DU & Kids TRI
3-compare to past results
4-to show local multi-sporters a TFP Take Over
5-to give focus to Tri Training Program & I-Can-Tri program & TRI Clinics
Junior TRI Clinic Series

Personal Training for YOGA

I know many of you attend class or wish you could. Kim & Julia are both available for 1:1 or small group Yoga sessions at TFP. Please email them to set up your time. The Group room has many hours it isn’t used and you can enjoy your own time with instructor of choice. Personal Training rates apply to this $65, $80 or $100.


Transformation Triathlete by TFP

YOU will want to check this out. Look at the photos and see  TFP’s project for 2012. The project goal is 40lbs of weight loss and finishing an olympic tri as the first ever tri. TFP is very excited about this project. TFPers please help support this. Like it on Facebook, Post messages, High five them, Etc. We will be changing lives forever! Click here to see the Facebook page.


TFP in The News- check out the below links

Lake County Magazine-good story defining TFP

Lake County Journal-TFP’s Commitment wall & Goal setting

Grayslake Patch–Coach Matt’s blog & other articles about TFP

TFP is Hiring

-Personal Trainer-Need 1-2

-Massage Therapist-Need 1

-Endurance Coach-Need 1-2

Contact Coach Matt if you are interested or know someone