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Team GFR Half-Marathon/Marathon Training
Join our store-based TEAM GFR HALF-MARATHON/MARATHON TRAINING PLANS available for the remaining 2008 half-marathon and marathon season. All levels are encouraged to join. We will have programs available for Beginners, Experienced, Advanced, and Competitor Levels. TEAM GFR HALF-MARATHON/MARATHON TRAINING PROGRAM features the following great online benefits:
========================================= IMPORTANT UPCOMING DATES! APRIL 27 through MAY 17, 2008. SUMMER-FALL SIGNUP PERIOD! If your goal is a summer or fall half-marathon or marathon anywhere in the world, we will have people for you to train with. Half-Marathon Training plans run for 13 weeks and Marathon Training Plans run for 22 weeks. Have Portland Marathon on your list of things to do this year? We start training for it on May 18, 2008. Sign up at any time at Gallagher's or by mail. We will hold informal meetings to review all the details after the group runs on Saturday mornings for the new people. SATURDAY GROUP RUNS - 52 WEEKS A YEAR Want to check out the fun before you commit to the entire program? Come as a guest. Please contact Susan (Susan@ActiveSalem.com) or John (JohnG@ActiveSalem.com) and let us know you're coming. We will hook you up with a group of runners at your appropriate pace and experience level. Be one of over 150 people who meet at 6:45AM every Saturday morning. All runs/routes leave from Gallagher Fitness Resources 135 Commercial St NE, in downtown Salem. Come prepared to run 4-10 miles (depending on your group and experience level). ========================================= HISTORY: Since the spring of 1994, Gallagher Fitness Resources has offered training programs in a group setting in Salem, Oregon. Over the last 14 years well over 1400 runners have met their half-marathon and marathon goals under three completely different marathon-training programs that John and Susan Gallagher have overseen. For 2007-2008, Gallagher Fitness Resources has compiled a multi-tiered training program that blends and borrows from the best of marathoning wisdom from the last 40 years. John Gallagher began his coaching career in 1983 and has been a Licensed Massage Therapist since 1993. Susan Gallagher, still a nationally-ranked masters runner, has been at his side since 1989 and is an integral part of the success of these programs. Together with Bob Ray, the Gallagher's opened GFR in November, 1997 with the goal of "Bringing Willamette Valley to Its Feet." Our Women's Beginning Walking and Running Clinic has recently garnered national recognition by New Balance and the Salem Area Chamber of Commerce honored GFR as the 2006 Salem Area Small Business of the Year. Kyle Boyd and Evelyn Williams round out the knowledgeable staff at GFR. Together, John, Susan, the GFR crew, and pace group leaders will be there to guide you to your running goals. GROUP TRAINING FORMAT: Runners train in a group atmosphere on Saturday mornings. You'll never believe how much you'll look forward to getting up early on a Saturday morning! Our program emphasizes fun and camaraderie. It will be easy to reach your goals with the support you'll get and the friends you'll make. There are 4 different levels of training plans. Within each of those levels, there will be a number of different pace groups. An on-line Runner's Information Survey will help determine your appropriate level. Once you complete the survey, a training program will be designed for you. BEGINNER LEVEL. For first-time half-marathoners and marathoners. The Beginner Level will emphasize building a solid base of endurance by gradually adding time and mileage. In this "Fitness First" approach, a combination of running and walking will be the cornerstone of many of the workouts. In addition, this level will do some form work, "stride efficiency" drills, and some hill work. Progressing gradually, you will learn the importance of varying pace and effort in order to achieve improved levels of fitness on your way to completing a half-marathon or marathon. In order to have the most success, we recommend that participants enter the program prepared to run 3-4 miles per run at least 3 days per week. EXPERIENCED LEVEL. If the social aspects of group running rank higher on your list than targeting specific times, the Experienced Level is your Saturday morning gang. This bunch is really serious about enjoying the half-marathon and marathon "experience" - especially when it involves travel to someplace new. The "experienced" philosophy seems to be if one marathon is fun, three or four has got to be better! In Salem, the Experienced Level prefers to keep their goals very general and prefers using walk breaks. To enhance "the experience," this level will have a suggested "intense" day on either Tuesday or Wednesday each week. This workout will help build strength, develop pacing skills, and give you keys to unlock a PR performance, even if it is in a faraway place and involves rock-n-roll bands or mouse ears! Most of all, the workouts for the Experienced Level will be designed to keep the injuries away. ADVANCED LEVEL. For those who have a definite target time or pace in mind and are willing to try some additional workouts beyond the Experienced Level. The Advanced Level will be a little higher on the "challenge" scale at times, but fun will still be the emphasis! This level will be geared for those who have the desire to "get better," but still need to develop some skills and strengths in their running routine. While the Experienced Level will provide opportunities to do multiple marathons in a year, the Advanced Level will focus their energies on one to two goal marathons. The mid-week "intense" workout and a wider variety of workouts for Saturday morning training runs will provide a different emphasis. The "other" races on the Advanced Level calendar will be shorter than the half-marathon. HOW DO YOU CHOOSE BETWEEN EXPERIENCED OR ADVANCED? If the goal is to do your half-marathons or marathons comfortably, or you plan to do MORE than 2 marathons a year, we're going to guide you toward the experienced group. If the goal is to do 2 or only 1 marathon in a year and you really have a target goal/pace/or PR in mind, then the advanced group will be the appropriate choice. As much as possible we want people to choose Experienced or Advanced based on training approach rather than pace or "ranking" by speed. So there actually may be an experienced pace group and an advanced pace group targeting the exact same time, just doing different workouts to get there. At the Big Kahuna Kick-Off, I will do my best to help make the distinction between these two approaches pretty clear. COMPETITOR LEVEL. Designed to be a notch beyond the Advanced Level, the Competitor Level is suited for sub-3:50 to sub-3-hour marathoners. Performance is important to the Competitor Level and just the mention of the word, "race" tends to raise their interest and adrenaline levels. The Salem area has a growing crowd of serious triathletes. The Competitor Level training plan will balance racing and other endurance-based activities with a solid program of anaerobic sharpening and strength-endurance workouts to maximize the efficiency of the time spent putting in the miles. ========================================= TEAM GFR HALF-MARATHON/MARATHON TRAINING BENEFITS: CUSTOM TEAM GFR HALF-MARATHON/MARATHON TRAINING TECHNICAL FIBER SHIRT. CUSTOMIZED TRAINING PLANS FOR OVER 85 DIFFERENT HALF-MARATHONS and MARATHONS in 2008. You choose the event and the location and the training plan will be available for you! Train toward any event you wish. Change your mind and want to switch to a different event? We can accommodate your wishes. The program is designed to let you stay in control of your schedule and goal events as we provide the guidance and encouragement. TEAM GFR MARATHON TRAINING FORUM. There is plenty of "interactivity" among the groups with our Team GFR Marathon Training Forum. Ask questions. Get answers. Coordinate out-of-town trips. Find a running partner who wants to take a "mental wellness day" and get in a mid-week long run. Network with running buddies. Not sure how to do a workout? You may not be alone. Post a question and get it answered by a shared pool of workout wisdom from veterans and leaders in the program as well as John and Susan. We monitor the forum, but this is an exclusive feature that only GFR Half-Marathon and Marathon Training participants have access to.
Forum Improvements for 2008:
INDIVIDUALIZATION
A 10% discount on all purchases at Gallagher Fitness Resources during the entire training program. (Excludes Garmin products). Other "freebies," promotions and giveaways for TEAM GFR Marathon Program Participants. GROUP SOCIAL EVENTS - Our goal for 2008 is to have more fun and include more events that don't involve getting up early and sweating. Stay Tuned!
SUPPORT THE SALEM PARKS FOUNDATION
========================================= TEAM GFR HALF-MARATHON/MARATHON - PRICES AND TRAINING PLAN OPTIONS 26 WEEKS - B: $150.00 - Workouts from 04/27/08 thru 10/25/08. This option takes you through multiple half-marathons or marathons for the second half of 2008. Be ready for a PR Perfomance at one of the many fall events in September or October 2008. 13 WEEKS - C: $110.00 - Workouts from 06/01/08 thru 08/30/08. Need to wait until Summer '08 for your free-time? Pull your Hood-to-Coast Team together and get yourselves ready for relay weekend in August. Keep an eye on our website page for updates, more details, prices, and benefits of the TEAM GFR Half-Marathon/Marathon Training: http://www.activesalem.com/clinics/TeamGFRMarathon.php.
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