Hi! I'm Jasper! As Director of Greetings and Sales [D.O.G.S.] I'd like to wish everyone a Happy New Year! I have lovely brown dog fur to keep me warm during the winter, but my walking and running buddies don't. So, I talked John, Susan, Bob, Evey, and Kyle into putting the warm stuff on sale for January. So, if you want to be as warm and cozy as a labrador after a refreshing January dip in a frosty pond, here's what we have for you!

Gallagher's Group Training programs have been helping Salem Area runners reach their goals since 1994. There are training levels for Beginners, Intermediate/Recreational Runners, Advanced Training for those who really want to improve, and Competitor Training for those who want that extra edge or a Boston Marathon qualifying time. If you have goals to improve your running in 2010, our programs will guide you. TEAM GFR training plans provide a balanced blend of specific workouts, cross-training suggestions, and scheduled recovery days and days off. Saturday mornings provide the opportunity to match up with runners at your pace. You will learn a lot about running, a lot about yourself, and make a whole lot of new friends in the meantime. If 2010 is your year to get in shape and run a successful half-marathon, or marathon, GFR will get you there!

HOW DO I JOIN? You can sign up during regular business hours at Gallagher's. Winter Training schedules have begun. Please signup soon to have the full benefit of the training plan. All details can be found at TEAM GFR Half-Marathon and Marathon Clinic Webpage

GROUP RUNS EVERY SATURDAY: Time: 6:45AM. Location: Gallagher Fitness Resources 135 Commercial St NE, in downtown Salem. Come prepared to run 4-10 miles (depending on your group and experience level). You may drop in as a guest to a Saturday morning run, but please let us know prior to Saturday by calling the store or email Susan to let us know you plan on running with the Saturday Morning Group.

Please Note: The format for the Saturday morning training is running. The goals are half-marathons and marathons for 2010. The minimum requirements call for running at least 40-60 minutes per run 3 days per week and the ability to comfortably run a 10k event. If you hope to complete a half marathon or marathon in 2010 and are not yet meeting these guidelines, do not despair! Please contact us and let us help you achieve your half marathon and marathon goals sensibly. Whether you want to walk or run to that finish line, we can help you. Let us guide you in building consistency and strength so you have the endurance to get there uninjured and in one piece. email Susan and we will help you map out a plan.

Join us for the 12th year of the Women's Clinic! This is your golden opportunity to get in shape, improve your fitness level or simply work on consistency. Select from seven groups, each one progressing throughout the 12-week clinic. Benefit from the camaraderie and energy of your group, gain new exercise buddies, experience how fun walking and running can be and have a wonderful time! And yes, you read correctly, seven groups. We've added a walk group specifically for the Eugene Half Marathon. Stay tuned for more information.

Upcoming Trigger Point Classes at GFR

When: Monday, January 18th 6:15-7:30pm
Trigger point therapy is really taking off. If you're experiencing aches and pains and aren't sure what to do, let Susan know and she can help you figure out if trigger point may be your ticket to more pain-free, enjoyable running.

Class Size: limited to 10
Cost: $25.00
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 6pm to sign in. If you don't have Trigger Point products and wish to purchase them prior to the class, please arrive before 6pm.
Trigger Point Classes at GFR
Questions: 503-364-4198 or email Susan@ActiveSalem.com

In the Trigger Point class, you gain a better appreciation of which muscles are tight and how to release them for better performance. We address common running conditions like IT Band Syndrome, Plantar Fasciitis, Shin Splints, Piriformis Syndrome and more. We provide a way for you to take care of yourself by creating elasticity in the muscles and treating the cause of a problem, rather than just the symptoms. You'll perform at a higher level and minimize the aches and pains and conditions that steer you off the path toward your goals. TP Therapy Website Link

Gallagher Fitness Resources has secured the privilege of adopting River Road South from Commercial St to the entrance of Minto-Brown Island Park. Since this is the same stretch of road that hundreds of Salem Area runners, walkers, and cyclists use to access Minto for their workout, we thought a GFR Litter Patrol would have a lot of fun keeping it clean! A BIG THANKS goes out to Jennifer Kinkade for helping us coordinate this effort! We NEED YOU! Come out to help us clean up. Here are the details:

Who: Anyone interested in keeping River Rd South clean
What: Adopt-a-Street - South River Rd Cleanup
When: Saturday, January 23rd at 9:00am
Where: Gravel lot on River Rd South across from Minto Brown Entrance. (Park in 1st parking lot in Minto)
Provided: Hot Beverages, safety vests
Bring: Appropriate attire for road cleanup, work gloves, a smile
Contact: Jennifer Kinkade at 503-881-9013 or email Jennifer and let her know you will be there to help us out!

Gallagher's will host the Eugene Marathon committee for a Special Salem Registration Event! Savings on Entry Fees, Eugene Marathon Gear Door Prizes, Two Complimentary Entries Raffled Off, Refreshments and more! SATURDAY, JANUARY 23rd - 11:00AM until 3:00PM ONLY. Please note that the prices offered by the Eugene Marathon Staff on January 23rd will be the best deal - even better than signing up online.

Last year we signed up over 150 people for the events in Eugene. GFR had the best showing of ANY store in Oregon! Let's beat that number this year and show the Eugene Marathon folks how strong the running community in Salem really is.

Ladies, bring your girlfriends for appetizers, wine and chocolate, sports bras, athletic apparel, door prizes and lots of fun! Guys, please tell the ladies in your life about this special 5th Annual Women's Only Evening!

GFR has stepped into the world of social networking with our GFR Page on Facebook! You will see a link on each update from now on. We will continue to send out a monthly newsletter via email to our entire customer base. Between monthly newsletters, look to our Facebook page for exciting updates on classes, clinics, special events, and product intros. Check it out using the link below, then FAN US!

Our 12th year serving the Salem Area Running and Walking Community was AWESOME and we have so much to be thankful for. We recall the relationships we have formed with so many of you. The diversity of our customer base and the wide range of personal accomplishments come to mind immediately. You continue to inspire us with your motivation and we are humbled that you have shared so much with us.

Many of our newer customers took their first walk around the block, lost a bunch of weight, and started a journey into their personal fitness regimes. Some of you finished your first 5k, 10k, half marathon, or marathon. Others challenged themselves to get fitter and found themselves raising money for charities. Some overcame injuries or personal hardships by lacing up their shoes and hitting the pavement for some therapeutic miles. A few qualified for the Boston Marathon while others enjoyed a successful track or cross country season. Many of you continue to keep your personal commitment to fitness a big part of your life and the lives of those around you. Thank you all for being a part of the GFR community and giving us the privilege to tap into your energy. We look forward to another successful year in 2010. HAPPY NEW YEAR!

Please feel free to forward this email to anyone you know who walks, runs or wants to start!

As always - Stay tuned to www.ActiveSalem.com for updates!