135 Commercial NE
GALLAGHER FITNESS OCTOBER 2008 NEWS
Gallagher Fitness Resources and ActiveSalem.com
Our new sign was installed last week! Come downtown, see our sign, and see what's inside. The weather might be changing, but things are hot around here in October. Whether your passions this time of year are walks to enjoy the crisp fall air, jogs in a local park, a fall marathon, half-marathon, or cross country, make GFR your stop for your shoes, socks, fall outdoor apparel, and expert advice. If you need it for walking or running, we carry it!
OCTOBER EVENTS & PROMOTIONS
THURSDAY OCTOBER 9: URINARY INCONTINENCE DURING EXERCISE
Loss of bladder control during exercise for women is a common concern not often discussed. A talk is scheduled for Thursday, October 9th, 6:15pm at the store. Gina Paine, DPT, will be our guest speaker. This talk is intended for women over 18 only. RSVP to GFR by Wednesday, October 8th. Call 503-364-4198 or email Susan@ActiveSalem.com
SATURDAY OCTOBER 11: DOMESTIC VIOLENCE AWARENESS 5k/10k
NOTE: Day of Event Registration is available at the Gazebo in Minto Brown Park.
Participants in both the 5k and 10K can walk, run or race!
Domestic Violence Awareness 5k/10k event information
THURSDAY OCTOBER 16: TRAINING PROGRAM ORIENTATION MEETING
Time: 6:30-7:30PM. Location: Gallagher Fitness Resources.
TEAM GFR 10k, Half-Marathon, and Marathon Training Programs. This informational meeting will review details of the training programs, answer questions, and give runners the opportunity to register. General Information and registration forms and prices are posted on the Team GFR Marathon Training Clinic Page Tell your family and friends! More highlights and details below.
UNABLE TO ATTEND THE ORIENTATION?
You can sign up during regular business hours at Gallagher's. Fall/Winter Training schedules begin the week of October 26, 2008. Please signup before then to have the full benefit of the training plan.
SATURDAY, NOVEMBER 1: FIRST GROUP RUN.
Time: 6:45AM. Location: Gallagher Fitness Resources. Come prepared to run 3-10 miles (depending on your group and experience level).
DETAILS ON UPCOMING CLINICS
BEGINNER 10K TRAINING PROGRAM: FALL/WINTER 2008-2009
Team GFR 10K Training Clinic Page
If you did some running this summer and can complete a 5k, you’re welcome to come to an Orientation for the winter 10k program. It’s at 6:30pm on Thursday, Oct 16th, here at GFR. This is a 13-week plan from October 26, 2008 through January 17, 2009. It is designed to help the beginner build gradually from a 5k starting point to the Cascade 10k in January 2009.
BEGINNER HALF MARATHON TRAINING FOR 2008-2009
Team GFR Half-Marathon Training Clinic Page
Half-Marathon Plan - 18 weeks
January 11, 2009 through May 16, 2009. Participants entering this program must be running 25-40 minutes per run at least 3 days per week.
Marathon Plan- 28 weeks
April 26, 2009 through October 28, 2009. Participants entering this program must be running 25-40 minutes per run at least 3 days per week.
HALF-MARATHON and MARATHON TRAINING PROGRAMS
UPDATED FOR 2008-2009
Team GFR Marathon Training Clinic Page
The recreational runner has experience running 5k's, 10k's, Hood-to-Coast, half-marathons, or marathons. The recreational runner sees running as fun and social or as a personal leisure activity. If you want to run half-marathons instead of marathons, be better prepared for Hood-to-Coast, or if you choose your marathons from the perspective of active vacations involving faraway places, rock-n-roll bands, or mouse ears, the recreational level is for you. The recreational runner prefers to keep goals very general and prefers using walk breaks. This level offers a suggested "up tempo" day on either Tuesday or Wednesday each week. This workout helps build strength and develops pacing skills. It can be adapted to fit your goals. The best workouts are the FUN workouts! For 2008-2009, the workouts have been redesigned to allow runners the flexibility of completing multiple half-marathons in a year or a few marathons at a leisurely pace. Most of all, the workouts for the Recreational Level are designed to keep the injuries away.
This level is geared for those who want to get faster. Have a definite target time or pace in mind and want more intensity in your workouts? The Advanced Level is for you. The Advanced Level helps you develop skills and strengths in your running routine. While the Recreational Level provides opportunities to do multiple half-marathons or marathons in a year, the Advanced Level focuses their energies on one or two goal marathons. The mid-week "intense" workout and a wider variety of workouts for Saturday morning training runs provide a different emphasis. Suggested races on the Advanced Level calendar are shorter than the half-marathon.
Designed to be more challenging than the Advanced Level, the Competitor Level is suited for sub-3:45 and faster marathoners. Performance is important to the Competitor Level and just the mention of the word, "race" raises their interest and adrenaline levels. The Salem area has a growing crowd of serious triathletes. The Competitor Level training plan balances 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 running. If you want that extra edge as a triathlete, or a Boston Marathon qualifying time, this level will get you there.
TEAM GFR TRAINING PROGRAM BENEFITS:
Updated training plans for over 90 different half-marathons and marathons
Improved user interface for updating/changing your training plans
Maps of running routes - for example: Map of Minto-Brown Island Park (.pdf File - worth the wait)
Optional "Field Trips" for some out of town trail runs
Forum postings specific to each training level: Beginner, Recreational, Advanced, and Competitor
Links to "supplemental" training materials from a variety of resources
Really nice updates in your inbox every week
10% Discount on all purchases during the training program.
Saturday Morning FUN !
NEW PRODUCT LINE AVAILABLE AT GFR!
Trigger Point Technologies - TP Therapy Tools
Gallagher Fitness Resources believes, as does TP Technologies, in enabling individuals to do things they never thought possible. Education is vital to personal improvement. Learn what muscles are tight and how to release them for better performance. Treat common sports conditions like IT Band Syndrome, Plantar Fasciitis, Shin Splints and more. Treat the cause of a problem, rather than just the symptoms.
Trigger Point Performance Therapy empowers individuals to take care of themselves, create elasticity within their muscles and perform at a higher level. The products are made to mirror the feeling of a human hand. Trigger Point education guides individuals in redefining biomechanics and understanding the difference between treating the problem rather than the symptom.
Official Performance Therapy Tools of Ironman North America Events and USA Triathlon
TP Therapy Link
Upcoming Trigger Point Classes at GFR
When: Monday, November 3rd 6:30-7:30pm
Registration Deadline: 5pm Friday, Oct 31st
When: Monday, December 15th 6:30-7:30pm
Registration Deadline: 5pm Friday, Dec 12th
When: Monday, January 19th 6:30-7:30pm
Registration Deadline: 5pm Friday, Jan 16th
Class Size: limited to 12
Cost: $15.00 – Must be received by registration deadline
Location: Gallagher Fitness Resources, 135 Commercial St NE – Downtown Salem
Details: Bring your Trigger Point tools and, if you have one, a yoga mat. Please arrive by 6:15pm to sign in. If you don't have Trigger Point products and wish to purchase them prior to the class, please arrive before 6pm.
Questions: 503-364-4198 or email Susan@ActiveSalem.com
Cross Country Spikes and Flats at GFR!
Cross Country Spikes and Racing Flats from Asics, Brooks, Nike, Puma, and Saucony. Best selection in Oregon - Only at Gallagher's!
10% Discount for all Cross Country Athletes and Coaches on shoes.
Please feel free to forward this email to anyone you know who may be interested in the TEAM GFR 10k, Half-Marathon, and Marathon Programs.
As always - Stay tuned to www.ActiveSalem.com for updates!
John and Susan Gallagher and Bob Ray, Owners
Staff Members: Evey Young, Kyle Boyd
Gallagher Fitness Resources
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