TEAM GFR 10K, HALF-MARATHON and MARATHON TRAINING PROGRAM
Fall/Winter Training schedules have begun for TEAM GFR 10k, Half-Marathon, and Marathon Training Programs. 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.

You can sign up during regular business hours at Gallagher's.
Please signup before November 10th.

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).

NEED TO RENEW?
If you are a returning participant and need to renew, we'll have forms available Saturday, November 1st at 6:30am! Kill two birds with one stone and get signed up before the 7am run!

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

RECREATIONAL LEVEL
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.

ADVANCED LEVEL
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.

COMPETITOR LEVEL
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:

HIPPIE CHICK HALF-MARATHON
The 2009 Hippie Chick Half-Marathon is on May 9, 2009. Registration for this very popular, all-women's event opens November 1, 2008 and will most likely close the same day. Hippie Chick website

NEW PRODUCT LINES AVAILABLE AT GFR!

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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

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

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Travel & Recovery Tights
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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!