The GFR Facebook page updates often! Monthly e-news continues. But to stay in touch all month look to our Facebook page for exciting updates on classes, clinics, special events, and product intros. Become a GFR Facebook Fan!
GFR offers the best selection of shoes, apparel and accessories and offers the best advice for walkers and runners in the Willamette Valley at no extra charge! We are ready with what you need for walking, running or just starting out. Gallagher's remains committed to the Salem Community. We are here for you. Thanks for being there for us!
Gallagher Fitness Training Programs have helped Salem Area runners reach their goals since 1994. TEAM GFR training plans provide a balanced blend of specific workouts, cross-training suggestions, and scheduled recovery days and days off. Benefit from the opportunity to learn about running, about yourself and to make new friends! If 2011 is your year to get in shape and run a successful 10k, half-marathon, or marathon, GFR will help you get there!
135 Commercial NE
June is here and the promise of summer has FINALLY arrived! Everyone at Gallagher Fitness Resources is ready for warmer weather, are you? Jasper's Special, new shoes, new apparel, updated accessories, new classes, and great opportunities await. Start your summer with good advice, the right shoes and apparel, and a friendly place to help you achieve your goals!
Congratulations Newport Marathon Finishers! Link to photos. Link to 2nd album.
Good news for hungry walkers, runners, and cyclists:
Saturday morning post-run waffles are back on June 18!
Sign up for the the June 20th Trigger Point class and we'll show you how so you can get back to more training and less whining! Not sure about your form? The Good Form Running classes are filled through June so get on the schedule for July and we'll give you some tips on improving your form for more efficiency and faster times!
Goodbye Chris - Hello Molly
We are sad to say goodbye to Chris McIsaac but happy that he is a step closer to his dream job. As Assistant Director at Linfield College Upward Bound, Chris will assist low-income, first generation college bound H.S. students in Yamhill County. The youth at Upward Bound will be fortunate to have Chris's leadership. While at GFR, Chris enjoyed getting to know our customers and relating to them through running, as well as working with the GFR staff. All the best to you Chris! We will miss you!
We are pleased to welcome Molly Schreiner, former McNary pole vaulter and middle distance runner, the newest addition to our GFR staff. Molly, 26, has run a 20:02 5k, a 3:35 at this year's Eugene Marathon and is currently training for the Hagg Lake Olympic Triathlon in July. Favorite running shoes are the Brooks Defyance and favorite gear is the Moving Comfort Juno bra and the Brooks HVAC shorts. She enjoys L.S.D. (long, slow distance) runs at Minto or Doakes Ferry Road. What Molly loves about working at GFR is the people and hearing their stories. Welcome, Molly!
|Jasper's D.O.G.S. Special
Hi, I'm Jasper, Director of Greetings and Sales.
I want to send out a big congratulatory message to all those inspirational people participating in their first-ever running and walking events this spring and summer. I'm amazed by the number of two-legged friends visiting the store excited about their accomplishments. You Rock!
Here is my JUNE Special:Summer is finally here! To encourage it to stay, I suggested the following to the GFR Staff:
Purchase a pair of shorts and a top at regular price and receive a 2nd top at 50% off! [All Jasper Specials apply to available stock only. No special orders.]
GFR is going green with a special reusable Asics/GFR bag! Great for groceries or your workout clothes. Free with the purchase of $125 or more, while supplies last.
|Waffle Morning @GFR!
On Saturday June 18 from 8am-10:30am runners, walkers and bicyclists can finish their morning workout with a hot waffle from Downtown Waffles. The waffle cart will be set up at GFR's front door. If you have not had a waffle from James Cloyd, you are missing a great way to refuel after your Saturday morning run or bike ride. Check out the Downtown Waffles Facebook Page. Have a great workout and finish hungry!
New Sock from Feetures! ... WOW!
Designed for Elite athletes and those who aspire to be! Easily Feetures! most advanced sock to date.
- Anatomical right and left foot design enhances fit, delivering maximum comfort and protection by helping to eliminate blisters and other foot abrasions.
- Ultra thin construction takes up minimal room inside your shoe.
- Perfect Toeİ construction eliminates any seams across your toes.
- iWick fibers manages moisture to keep your feet dry and odor free.
- Power Arch (Patent Pending) is anatomically constructed to provide you targeted support where it is needed most.
- Deep stitched "Y" heel gore keeps the sock from shifting or slipping in your shoe.
79% - iWick Nylon
13% - Polyester
8% - Lycra Spandex
|Good Form Running Classes
Who: Runners interested in improving their form
What: Good Form Running (GFR) at GFR
When: Thursday evenings, 6-7:30 pm
Where: Gallagher Fitness, 135 Commercial St NE
Limited: to 12 runners. Classes Full thru July 14!
Gallagher Fitness Resources is committed to bringing you Good Form Running - GFR at GFR. Classes have filled since we began in May and we will continue offering sessions most Thursday evenings throughout the remainder of 2011 and beyond. GFR teaches runners of all levels the basics of an efficient running stride. To run well and run efficiently, you need to know the basics. Once you learn, you will be able to build strength, build speed, and stay uninjured.
Good Form Running uses 4 basic and simple principles to help you align your form and enjoy a more natural running stride.We will film your running stride, go over the 4 points of Good Form Running, do some drills and practice to build awareness.
|Grant Robison: Good Form Running|
UPCOMING GOOD FORM RUNNING CLASSES AT GFR
THURSDAY EVENINGS: 6pm - 7:30pm
Thurs, June 9: Class is FULL
Thurs, June 16: Class is FULL
Thurs, June 23: Class is FULL
Thurs, June 30: Class is FULL
Thurs, July 7: Class is FULL
Thurs, July 14: Class is FULL
Thurs, July 21: 12 Spots Available. RSVP Molly@ActiveSalem.com
Thurs, July 28: 12 Spots Available. RSVP Molly@ActiveSalem.com
Why should you sign up for this FREE class?
- Improve your running and walking efficiency by learning your appropriate stride length
- Easy-to-learn, easy-to-use drills and video analysis to help participants feel a contrast between their current running/walking form and Good Form Running
- Understand the importance of Posture, Midfoot, Cadence, and Lean
- Leave your class with a list of specific tips and skills to improve on
- Learn some ways to build foot strength, core strength, and healthy alignment.
- It's FREE and personalized. Small groups will provide individual attention.
Stay Tuned to our Gallagher Fitness Resources page on Facebook for more immediate updates!
Good Form Running on Facebook
Good Form Running - New Balance
Good Form Activities Night - Riverfront Park
Thursday June 16 and Thursday June 30 at 5:30PMMeet in the store before 5:30pm.
We will walk over to Riverfront Park to review some form drills and practice Good Form Running. No pre-registration necessary, just show up. This is separate from the scheduled GFR classes.
|New Running Shoe Models
Minimalist/Natural Foot Strike Shoes at GFR
New at GFR, the Saucony Hattori and Kinvara2! We are excited to offer numerous choices in this hot new category of running shoes. In addition to the new offerings, we carry the Puma Faas 500, New Balance Minimus Road and Trail, Nike Free Run+, adidas Adios, Asics HyperSpeed, Brooks Green Silence, Saucony Mirage, and Scott T2C. So if you are looking for lightweight, natural and low to the ground, stop in and try them all!
Women's Hattori Men's Hattori
Half Marathon/Marathon Training Programs
|Click for training info|
Congratulations Newport Marathon Finishers! Link to photos. Link to 2nd album.
Following our program, 10 people completed the Boston Marathon April 18th, over 40 people successfully completed the Eugene Half Marathon or Marathon May 1st and several more ran the Newport Marathon June 4th. The support and camaraderie they have from other participants and running partners within the program, as well as guidance from John and Susan, emphasizes the collective group approach that makes our program successful.
While people follow a plan based on their individual pace and experience, the essence of the program is the entire package of everything we provide from our years of experience, combined with the amazing group support from all the runners in the program. The fee we charge covers the time for us to create and offer this unique training opportunity. It also differentiates our program from the many programs on-line that provide basic guidelines but no group or opportunities for developing lasting relationships.
With the conclusion of Spring half-marathon/marathon events, this is a great time to step into the program as the majority of the people will be starting their training plans for the fall events in Sept/Oct/Nov. The mileage will be lower and the training will be less intense for the next 3-6 weeks. It is a great time to get to know the people who make our GFR Half Marathon/Marathon Training Program successful.
Gallagher Fitness training currently running for these events:
Jun 19 Vancouver Marathon
Jun 25 Seattle Rock-n-Roll Marathon
Jun 25 Pacific Crest Marathon
Training for numerous Fall 2011 Half Marathons and Marathons began in May. Check our Training Page for updates. Join over 100 other runners every Saturday morning!
What you get:
- Beginner/Novice, Recreational, Advanced, Competitive Groups
- Customized Training Plan based on your personal data
- Individualized Pace and Heart Rate Guidelines
- Workouts delivered daily to your e-mail account
- Month/Week-at-a-glance Training Calendar
GFR Training Blog - Weekly racing & training tips, open to all
|Trigger Point Class
When: Monday June 20: 6:15-7:30pm.
Contact Susan if you would like to schedule a one-on-one session.
Location: Gallagher Fitness Resources, 135 Commercial St NE
Class Size: limited to 12
Cost: $30.00 if you use your own trigger point tools; $40 to Try B4U Buy. Must be received by registration deadline
How to Register: Sign-up In-Store or reserve your spot by phone with credit card payment
Details: Bring your Trigger Point tools or let us know if you would like to Try B4U Buy. Bring an exercise mat. Arrive by 6pm to check in. If you don't have Trigger Point products and wish to purchase them prior to class, please arrive before 6pm. This is a hands-on class. Questions: 503-364-4198 or email Susan@ActiveSalem.comKeep track of new exercises and ways to keep your muscles healthy by using Trigger Point Performance Therapy tools. All tools are available at Gallagher Fitness Resources. Sign up for a class to learn how to use the tools for self-massage and assist in your recovery from workouts and better overall muscle health!
Please feel free to forward this email to anyone you know who walks, runs or wants to start!
Stay tuned to ActiveSalem.com and our GFR Facebook for updates!
John and Susan Gallagher and Bob Ray, Owners
Staff: Evey Young, Kyle Boyd, Chris McIsaac, Jessie Lenhardt, Molly Schreiner And Jasper, too!