RECENT POSTS
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GFR Donates $2000 to Friends of Two Bridges
Posted on February 3, 2012 | 1 CommentFor Immediate Release – 2/3/12 Gallagher Fitness Resources Supports Friends of Two Bridges Gallagher Fitness Resources, Salem’s running and walking shoe store since 1997, has donated $2000 to the Friends of Two Bridges. Hazel Patton, F2B President, accepted the check on Thursday, Feb 2, 2012.... -
Trigger Point Classes – Roll out the tension
Posted on January 1, 2012 | No CommentsTight leg and hip muscles contribute to knee and foot pain. Learn which muscles are tight and how to release them for decreased pain and better performance. Conditions addressed include: IT Band Syndrome, Plantar Fasciitis, Shin Splints, Piriformis Syndrome and more. Learn to take care... -
Cycling: 6 Week Winter Training Program
Posted on January 1, 2012 | No CommentsClass Details: - Meets every Wednesday for 6 weeks starting Jan 11th ends the Wednesday before the first OBRA racing event of the year. - Class will be led by myself, professional cyclist for 8yrs, coach for 5yrs, director of BISSELL Pro Cycling for what... -
C2V Septathlon – Nov 19, 2011
Posted on November 6, 2011 | 2 CommentsC2V_Septathlon C2V Poster From the South River Rd Courthouse to Venti’s Cafe + Taphouse I. 5 miles on stationary bikes II. Swim 5 laps III. Run to Venti’s Cafe + Taphouse IV. 25 sit-ups V. Keg Carry VI. 50 push-ups VII. Drink 12 oz.... -
Conversation Pace
Posted on October 24, 2011 | No Comments“Conversation Pace” is the key to getting started and staying with it. Walking and running should feel good. Your effort, in general, should be comfortable. We are often asked, “What’s comfortable supposed to feel like?” or “How do you define comfortable?” Comfortable means being able... -
Race Day: It’s All Between Your Ears
Posted on October 5, 2011 | No CommentsIt’s race weekend and you’re a bit anxious. You’re looking for some wisdom to calm your nerves. I’d like to reference a quotation from the famous pro golfer Bobby Jones. [In 1930 he won the “Grand Slam of Golf.” Eighty plus years later, no one... -
Oct 27 – Team GFR Celebration – Orientation – Registration Night
Posted on October 5, 2011 | No CommentsTeam GFR Training 2011-2012 Marathon • Half Marathon • 10k • 5k • Relays GFR Half Marathon/Marathon Training Participants, Current & Alumni And Any Other Interested Runners YOU ARE INVITED! Attendance is FREE! CELEBRATION – REGISTRATION – PROGRAM OVERVIEW Thursday October 27, 2011 5:30-8:00PM Reed... -
GFR introduces ALTRA Instinct and Intuition
Posted on September 20, 2011 | No CommentsGallagher Fitness Resources introduces the ALTRA Instinct and Intuition, September 2011. THE INSTINCT & INTUITION “Enjoy the benefits of better running technique without sacrificing the full cushioning & support you love in your traditional running shoes.” -Zero Drop from heel to toe encourages better landing... -
Half Marathon/Marathon Weekend Final Tips
Posted on April 29, 2011 | No CommentsYou Can Improve Your Performance During the Last 48 Hours Without Running a Step While the physical training has been done, you can significantly enhance the quality of your performance and how you will feel after your race by doing the right things and avoiding... -
Delayed Onset Muscle Soreness – DOMS
Posted on April 14, 2011 | No CommentsComment: Susan, Just wanted to let you know that my hips are really sore today (thursday). Must have been those princess steps!! Felt a little sore yesterday but more so today. Hope you have a wonderful trip and we’ll see you when you guys get... -
How to Run and Walk the Half Marathon
Posted on April 12, 2011 | 1 CommentTIP #1: Approach the Half-Marathon by splitting it into two equal halves. The first half takes you to the 10-mile mark and the second half is the final 3.1 miles (5k). Now before you question my math skills, listen to my reasoning. The first 10... -
Susan’s Recovery Update: 3-20-11
Posted on March 20, 2011 | 1 CommentI received delightful news from Dr. Jones on the March 11 follow-up appt, a day over 10 weeks post-op, 6 weeks in a cast and 4 weeks in the boot. He said recovery was ahead of schedule and gave me the green light to begin... -
Injury Cycle
Posted on March 2, 2011 | No CommentsInjuries can be avoided when you discover YOU can alter the cycle that creates them. Hydration, proper recovery, massage, and rolling out with trigger point tools are all important pieces to the training puzzle. We want you to reach your goals. Taking care of your... -
Spring Clinic Begins
Posted on March 1, 2011 | 1 CommentThe Spring Women’s Clinic begins today. A big welcome to all the women who are registered, 117! And a huge thank you to all the group leaders! We couldn’t do it without you. I’m excited to get this one off the ground. And while there’s... -
Which Group Do I Belong In?
Posted on February 27, 2011 | No CommentsAt the beginning of each Women’s Beginning Walking and Running Clinic, most people place themselves in the right group. However, for a few, it’s a bit difficult. If this is you, hang in there. Remember you can experiment with different groups, the goal being to...