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  • Delayed Onset Muscle Soreness

    delayed onset muscle soreness

    Delayed Onset Muscle Soreness (DOMS)

    Delayed Onset Muscle Soreness (DOMS) appears on day 2 or day 3 after a more intense workout, race, long run, or hilly run. The DOMS phenomenon is puzzling to most newer half-marathoners and marathoners because it doesn’t seem to make a lot of sense. It isn’t fatal, but it does get your attention. Why? Because you had the best workout! You felt great the day after a harder effort. But then, WHAM! You felt quite a bit of discomfort or pain later.  We often have runners in the store who think something has gone horribly wrong with their training because “I felt so good yesterday, now everything hurts!”

    Warm Up – Especially before Intense Workouts

    To minimize Delayed Muscle Onset Soreness be sure to Warm Up before entering the “workout” portion on any run.  It will help you lessen DOMS discomfort.  Susan and I have always emphasized “starting off easy!”  Start every run with a progression of walking, to light jogging, to jogging, to easy running, building to your intended pace over the course of 10-15 minutes.  48-72 hours later your body will be thanking you!

    Stay Hydrated!

    Another way to minimize Delayed Muscle Onset Soreness is to stay properly hydrated. Even a little bit of dehydration can have a dramatic effect on your post-workout soreness and discomfort.  Muscles repair best when they are rested and well fed.  Hydration and the appropriate “EZ pace” help muscle repair and recover quickly.  Just cuz you feel good doesn’t give you permission to go harder.  You will pay for that extra bit eventually.

    Patience Pays Off

    As always, be patient!  If you are in a hurry to get in shape, you better factor in some time to recover from the injuries and aches and pains that will follow.  There is no rushing the human body.  If you push yourself too hard, too long, or too quickly your body will respond by making you sore enough to slow you down and make you re-think your enthusiasm! We call those the “too” injuries and DOMS is their calling card.

    Follow a Plan

    A solid training plan will guide you to your race goals and help you avoid DOMS. Read about the training plans that Gallagher Fitness Resources offers on our TEAM GFR Saturday Mornings page. The Team GFR Training Plans provide suggestions to balance out your intense days and race days with properly placed recovery workouts. Sign up for a Team GFR Training Plan through RunSignUp. Give them a try this year!

  • The Run/Walk Philosophy Really Works

    Run/Walk Philosophy, Team GFR Saturdays, Beginner, Recreational, Advanced, Competitive Runners
    https://activesalem.com/gallagher-fitness-training-programs/saturday/

    Why Run/Walk? Does it really work?

    Walk breaks are beneficial and have their place for everyone from time to time, more often for the beginner and recreational runner, less often for the advanced and competitive.

    Three Benefits of the Run/Walk Philosophy:

    (1) Extended Endurance – Walk breaks will allow you to lengthen your “long day” without added stress to your joints and connective tissues. Walk breaks help soften the blow, so to speak, as your feet, legs, and body get used to the increase in distance.

    (2) Quicker Recovery – Walk breaks will let your body recover quicker tomorrow from what you did to it today! Running is hard work, especially for those just entering the crazy world of half-marathons and marathons. Recovering quickly so you can go out and do it again is important. If you don’t recover, you’ll have to come up with some other excuse for your mildly insane behavior early on Saturday mornings.

    (3) Consistency! – Following from Extended Endurance and Quicker Recovery, is the long-term consistency you will achieve. Don’t let anyone tell you otherwise, consistency is the key. Without it, most beginners find themselves struggling with starting, getting hurt, and having to start over again (or worse yet – having to quit). Walk breaks help you build gradually and CONSISTENTLY over the course of weeks and months on your way to that half-marathon or marathon finish line!

    How should you do Run/Walk?

    For the Beginner Group, walk breaks may be suggested for nearly every workout. However, rather than staying locked into the same Run/Walk routine for months on end, as we progress through the program, the Run/Walk Ratio may vary with certain workouts, distances, and events. By adding variety in the R/W ratios and variety in the kinds of workouts you will be doing, you will see and feel the benefits of a more complete training picture.

    For the Recreational, Advanced and Competitive groups, walk breaks are suggested for the long EZ runs and optional for other workouts. Suggested walk break guidelines for long EZ runs are as follows:

    • Average pace > 12 minutes/mile – Run 4 minutes/Walk 1 minute
    • Average pace = 11-12 minutes/mile – Run 5 minutes/Walk 1 minute
    • Average pace = 10-11 minutes/mile – Run 7 minutes/Walk 30 seconds
    • Average pace = 9-10 minutes/mile – Run 9 minutes/Walk 20 seconds
    • Average pace = 7-9 minutes/mile – Run 10 minutes/Walk 15 seconds

    The variety in our training plans make them fun and interesting. The optional walk break suggestions make it accommodating for a range of ability levels. Which ever you decide to do, stay consistent and you’ll be amazed at the progress you will make!

    The Run/Walk Philosophy in training programs at Gallagher’s

    Since 1994,  we’ve offered training programs from track races and 5k’s to marathons. In those earlier years, we did no walk breaks. Then, from 1999 through mid-2006, GFR offered marathon training clinics in association with Jeff Galloway’s Training Program out of Atlanta, GA. While the combination of running and walking had been around forever, Jeff certainly did the most of anyone to promote it. All over the world, programs have combined running and walking in various ways enabling thousands of runners to successfully cross the finish lines of countless half-marathons and marathons.

    In October 2006, we brought training programs back “in-house” and began the Team GFR Marathon Training Program. In designing the workouts, we chose some of the best aspects of the former approach and blended it with what we learned from our Salem, Oregon audience.

    During the Spring of 2014, we renamed Team GFR Marathon Training Program to simply, Team GFR Saturdays. Runners can sign up for 5k, 10k, half marathon, marathon or relays training. Each distance offers Beginner, Recreational, Advanced and Competitive training levels. In 2020 and beyond, we continue to accommodate the beginner, the competitive runner and everyone in-between.

  • RunSignUp ActiveSalem Case Study

    RunSignUp ActiveSalem Case Study

    Gallagher Fitness Resources featured in the RunSignUp ActiveSalem Case Study

    Read about us on the RunSignUp Blog. Gallagher Fitness Resources updated the ActiveSalem website in 2014. RunSignUp provided assistance in our website improvements. Primary features include a local race calendar, signups for our classes and clinics, and an easy way to add events to the calendar. GFR is proud of the many ways we serve our running and walking community.

    Check out Local Races on the ActiveSalem Race Calendar

    Find a local race

    Add Your Race Event to the Calendar

    Add a Local Race to the ActiveSalem Race Calendar

    Sign up for our Training Plans

    Team GFR Training Plans for 5k, 10k, Relay, Half Marathon, and Marathon.

  • Accessories: Little Things That Really Work

    Accessories: Little Things That Really Work

    Accessories can help keep you healthy, happy and safe. These are the little things that can help make your running and walking experiences more enjoyable, help keep you injury-free and help with improved performance.

    We’re all individuals with different needs and goals. What works for one person doesn’t necessarily work for another. Sometimes you don’t really know what works and what doesn’t work until you try it. This list will shed some light on options you may not have thought about. Best of all, you can find them all here at GFR!

    Common Accessories found at Gallagher Fitness Resources

    • Anti-Chafing products protect from blisters and hot spots.
    • Anti-Blister pads, bandages and dressings protect healing blisters or prevent them before they happen.
    • AquaJogger is a water belt designed to allow for impact-free exercise in the pool.
    • Compression gear reduces fatigue through decreased muscle vibration, increases circulation and improves oxygenated blood flow by accelerating venous return for faster recovery and reduces long-term overuse injuries.
    • Fuel products keep the body properly energized and hydrated during workouts. Electrolytes, carbohydrates and protein are all valuable nutrients that can be used before, during and after exercise.
    • Gloves are important when the temperature drops, so stay covered and be protected from the elements.
    • Hats are useful for warmth and protection from moisture as well as shielding the eyes and skin from the sun.
    • Hydration belts and handheld water-bottles allow you to bring much-needed water or electrolyte drinks on the go.
    • Hydroflask is a double wall vacuum insulated stainless steel bottle that maintains hot and cold temperatures.
    • Inserts such as orthotics can provide support and cushioning in addition to what the shoes already have.
    • KT Tape is used for pain relief and support, injury prevention and faster recovery.
    • Massage Tools loosen tension and increase elasticity, helping to prevent and treat injuries, as well as helping muscles work more efficiently for improved performance. Self myofascial release is an alternative or enhancement to deep tissue massage.
    • Music Carriers worn on your arm or on your waistband are touch screen compatible and come in a variety of sizes.
    • Pepper Spray repels angry animals… and people.
    • Reflective gear and flashing lights allow you to be seen in darker conditions. Be seen – be safe.
    • Shoe bags are handy smaller bags for your dirty or wet shoes or gear, fitting nicely in a locker or larger bag.
    • Smart ID lets you take important personal information with you in case of emergency.
    • Socks made of technical fabrics help wick moisture and prevent blistering. Cotton is not recommended!
    • Sport-Wash gets the stink out of technical fabrics and doesn’t leave behind a residue.
    • Sunglasses protect your eyes from the sun as well as wind and rain.
    • Sweaty Bands keep your hair out of the way and come in a variety of styles and colors. Better yet, they don’t slip!
    • Watches track your workout’s duration. Some also monitor heart rate or track pace and distance with GPS or an accelerometer foot pod. Calorie counters and interval timers for run/walk alerts are also available.

    Check out some of the Accessories sold at Gallagher Fitness Resources

    View Accessories through our online store link. Look under Categories and Sub-Categories!

  • Half Marathon + Marathon Weekend Final Tips

    Half Marathon + Marathon Weekend Final Tips

    You 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 the dumb things during the final two days. You’ve done the work. You covered the miles in training. Your “graduation day” is near; don’t let your goals become clouded by your worries or anxieties.

    (Note: Susan and I have been compiling and sharing these pre-race tips for years.  Many of these tips were adapted from articles and books by Jeff Galloway, John Bingham, and many other authors and coaches.)

    Key Mental Concepts

    Be Positive – You are naturally going to have negative thoughts over the next couple days, so have this list ready to bypass them and move into the world of positive thinking!  Repeat them to yourself as often as necessary:

    • I have no pressure on myself
    • I’m going to enjoy this
    • I’ll start slower and enjoy every step
    • The people around me are great
    • I’ve earned this!
    • Because I started slowly, I’m finishing strong
    • I feel successful!
    • I have been patient for the last 3-4 months, I can be patient until the 20 mile mark (or the 10 mile mark for the half-marathoners)

    Focus – Because of nervousness, the excitement of the pre-race expo, or the distractions of another city, the marathon, friends, etc., it’s easy to lose your concentration.  Remind yourself why you put in all those miles over the last 3-6 months.

    Be In Control of your Pre-Race Schedule and Thoughts – Be in charge of your behaviors during the crucial 48 hours before the marathon. You can control your attitude, your eating, your schedule, etc. This doesn’t mean that you should be sitting at home or in your hotel room eating salt-free pretzels and PowerBars and drinking water. Being with friends is positive. Just remember, you have veto power over what goes into your mouth, where you go, and how late you stay out. Being in control of your destiny is the primary step in running your best.  Plan ahead!

    The Night Before

    • Drink a couple mouthfuls of water (four to six ounces) every hour.
    • Mentally rehearse the marathon: feeling good, overcoming challenges, recovering.
    • Eat light carbohydrate snacks like energy bars or gels (not too many!).
    • Relax with friends or family.
    • Relax, laugh, enjoy the moment.
    • Did we mention – relax?
    • Go over the procedure, route, etc. for getting to the start.
    • Do a very relaxed mental rehearsal of the marathon, concentrating on the positive.
    • Pack your bag – again.

    Your Race Day Bag Should Contain

    • Race number and pins and Timing Chip on your shoe!
    • Race instructions, map, etc.
    • Shoes, socks, shirt, shorts, and gear to stay warm
    • Other clothes if it’s cold: pants, technical fiber top, long-sleeved T, gloves, hat, ear covering, etc.
    • Water (about 32 ounces)
    • Bandages, BodyGlide, etc.
    • $20-30 for reserve funds
    • Energy bars, gels, sport beans, bloks or your chosen carbohydrate source (enough for start, second half, and after)
    • Fanny pack or plastic bags
    • Some extra “throwaway” shirts and/or pants as extra layers in case the staging area is cold
    • Garbage bags as an inexpensive waterproof top and ground cover

    More Half Marathon + Marathon Weekend Final Tips

    Your Schedule for Half-Marathon or Marathon Day

    1. Wake Up – Set your wake up call so that you have plenty of time to get moving, gather your gear together, and go through your usual eating and drinking timetable which worked for you during the long runs.
    2. Eat – You should use what has worked for you in your long runs. Eating about 200-250 calories of high quality carbohydrate about an hour before the long one has helped many runners to stabilize their blood sugar level for the first half of the marathon.
    3. Go Slowly in the Beginning – Almost everyone who performs a personal record in the marathon runs the second half faster than the first. Slow down by 10-20 seconds per mile (from your projected marathon pace) during the first 3-5 miles. Many marathoners report that by starting out 15 seconds per mile slower, they have the resiliency to run 20-30 seconds per mile faster at the end of the marathon.
    4. Take Walk Breaks – For the first 16-18 miles of the marathon or the first 8-9 miles of the half-marathon, walk through water stops or stick with the run/walk ratio you may have practiced over the last 3-4 months. That way you enter that all important last portion of your event with all the energy reserves you need to finish strong!
    5. Eat During the Second Half of the Marathon – Eating small carbohydrate snacks during the second half of the marathon has helped marathoners improve time goals by boosting the blood sugar level. This will enhance your feeling of well being, maintain mental concentration, and sustain a positive mental attitude.
    6. Remember: Everyone Has at Least ONE “Bad” Patch – Group support helped pull you through at least one bad long run, didn’t it? By helping others through their tough times, you receive positive internal rewards. These tough runs teach you how to deal with tough portions of the marathon itself. During your race you will have tough spots. Stay positive and draw on the strength of those surrounding you in the race. Don’t be surprised by a “bad patch.” Acknowledge it and know that your training, your training buddies, and your willingness to do your best will pull you through until you start feeling better again. The closer that finish line and finisher’s prize is, the better you will begin feeling!

    Race Day Morning List

    • Drink two to four ounces of water (a few mouthfuls only!) every 20 minutes or so.
    • Eat – according to the schedule which has worked for you in the long runs.
    • Bring your bag, car keys, etc.
    • Leave at least 30 minutes before you think you’ll need to leave . . . in case of traffic, etc.
    • If you have several hours at race site before start, stay warm, get off your feet and relax.
    • 45-60 minutes before the start, walk around the staging area to mentally rehearse lining up.
    • Thirty minutes before the start, walk around for 15 minutes to get the legs moving.
    • Keep an eye on the porta-potty lines.  Don’t wait until it’s too late!
    • Jog for two to three minutes (very slowly) just before lining up.
    • Keep the legs moving, in place if necessary, as you stand waiting for the start.
    • If going for a time goal, get to the starting area early enough to secure a good place.
    • Those with a goal “to finish” should line up in the back of the crowd.
    • Joke around; enjoy the energy and personalities of the folks nearby.
    • Go out slowly. If it’s hot, go out even slower!
    • Get over to the side of the road when taking a walk break.
    • Drink when you feel the need. Drinking at every water station might be too much for some.
    • If you feel warm, pour water over your head at each water stop.
    • Each walk break gives you a chance to appreciate and enjoy every mile.
    • When tired shorten your stride.
    • Don’t stretch during the run or immediately afterward.
    • You may cut out the walk breaks after mile 18-20 if you’re feeling good.

    Immediately After Finishing Your Half Marathon or Marathon

    • Grab water and carbohydrate food(s).
    • Walk, eat and drink. Do not sit down or lie down for at least a half hour after finishing (unless you need medical attention).
    • If possible, immerse your legs in a cold bath, as soon after the finish as possible.
    • Walk for 30 to 60 minutes later in the day.
    • Eat carbohydrate snacks continuously for the rest of the day.
    • Drink four to six ounces of water or electrolyte fluid (at least) every hour.
    • Walk for 30 to 60 minutes the next day.
    • Run/walk for 30 to 45 minutes two days after the marathon.
    • Continue to alternate: walk 30 to 60 minutes and run/walk 30 to 45 minutes.
    • Be certain to make a gentle return to running. If you are feeling absolutely on top of the world for a few days, that’s great! Rest up and enjoy the view from there. Don’t be in a big hurry to get back out on the roads. Your muscles and your spirit will need some recovery time even if your mind doesn’t think so.  Your muscles will thank you!

    Even more Half Marathon + Marathon Weekend Final Tips

    Race Week Advice

    Race Day – It’s All Between Your Ears

  • Womens Clinic Pace Groups

    Womens Clinic Pace Groups

    Womens Clinic Pace Groups

    Womens clinic pace groups vary from clinic to clinic. At 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 eventually settle in to the one that’s right for you. A little shifting around in the first couple weeks is okay if you’re not sure. If you are unsettled by week 3, please see me.

    I occasionally get inquiries regarding the “pace” of each group. While most people don’t have any idea of their pace, some happen to know their general pace from a recent event, a walk or run on a route of known distance, or from viewing minutes per mile on a treadmill where you can switch miles per hour to minutes per mile.

    At the beginning of each clinic, base fitness varies from person to person. Throughout the clinic, homework consistency also varies. Those who aren’t consistent will have progressively more difficulty keeping up with those who are. If you’re in a group that doesn’t feel comfortable, switch groups or see me and we’ll talk about it. It’s not about the group, it’s about starting slowly and progressing gradually through consistency and patience. Don’t be in a hurry. Be patient and you’ll make solid gains toward your goals.

    Group Pace Range

    Group pace varies from clinic to clinic and we never know the exact pace range for a given group. However, here is historical information intended to assist with group placement. Data is from 5k’s (3.1 miles) done by “cats” at the end of 12-week Women’s Clinics. There’s quite a range for some groups, as well as a little overlap in the Panther, Cheetah and Bobcat groups, partially due to base fitness and homework consistency. This is meant as a “general guide” for group placement and should not cause unnecessary alarm or confusion.

    LEOPARDS: Average Pace = 18:00-20:00 per mile (55:55-1:02 5k)

    COUGARS: Average Pace = 16:30-17:45 per mile (51:22-54:28 5k)

    JAGUARS: Average Pace = 14:00-16:00 per mile (44:03-48:37 5k)

    PANTHERS: Average Pace = 11:30-13:00 per mile (35:40-40:20 5k)

    CHEETAHS: Average Pace = 10:30-12:00 per mile (32:30-37:20 5k)

    BOBCATS: Average Pace = 10:00-11:00 per mile (31:00-34:20 5k)

  • 60-75 percent Effort Is Important

    60-75 percent Effort Is Important

    60-75 percent Effort Is Important

    Repeat after me – Endurance. Aerobic Endurance. Gotta have it or you won’t have any fun out there.

    Face it. A half-marathon or a marathon is a long way. Pacing yourself evenly throughout the race is the fastest way to the finish line. Guaranteed. But most importantly, you need the endurance and the patience to cover the distance. Running at 60-75 percent effort on most days will extend your aerobic endurance. With aerobic endurance you can teach yourself to pace accordingly on race day.

    Think about it in these terms: Let’s say you have to drive 13.1 miles one way to work each day. Would you get there on time if you had to get out and push your car the last half mile or so? Veering out of that aerobic zone and going too fast on your easy days will rob gas outta your gas tank. Our bodies are not equipped with a visible fuel gauge. It won’t be apparent that you are out of gas until the moment you realize you are. You wouldn’t want to show up at work looking like you had to push your car a half mile to get there. Don’t do that to yourself on race day either!

    60-70 percent effort is CONVERSATION pace

    60-75 percent effort is important. You’ll know you’re there when you cover miles upon miles chatting, laughing, giggling, singing – and breathing deeply – as you run. Those runs when you feel as though you really aren’t doing much, but the miles just roll by. Those easy – seemingly effortless – days provide lots of oxygen and fresh blood flow to your muscles, tendons and joints. It’s like taking a long aerobic bath with your running buddies. Your body loves that stuff! Keep your easy long runs easy!

    That’s why 60-75 percent effort is important too. If your goal is to run your best half marathon or marathon possible, most of your training days should be in this range. We follow this philosophy in our Team GFR Training Plans. Take a look at our training plans and join us.

  • Why 85 percent Effort Is Important

    85 percent effort is important

    85 Percent Effort Is Important

    What does 85 percent effort mean and what’s the significance of that number?

    If you have read running magazines, books on running, or any of the hundreds of websites offering running or training advice, you may have come across the following terms:

    • Tempo Runs
    • Anaerobic Threshold (A/T) Workouts
    • Threshold Pace
    • Lactate Threshold Pace
    • Sub-maximal effort
    • Cruise Intervals
    • vVO2Max Runs
    • Steady State Runs

    In some of these more intense workouts you may see 85% as the suggested effort level. For the most part – without getting into minuscule technicalities – most of these terms represent essentially the same workout.  Over the last 40-50 years of research on long-distance running, most scientists have drawn fairly similar conclusions.  At this MAGIC pace (at either side of 85% of maximal effort) a lot of very special things happen to the human body.

    For the beginner/novice level runner: 85 percent is the effort that “feels like you’re doing something.”  You know the “no pain/no gain” mentality?  Welcome to the threshold where you will soon be in pain if you don’t back off!  When you are just getting into it – you may find yourself skyrocketing to 85% in no time at all.  This is why WALK BREAKS are so important in gauging your pace to keep you more in the 65-75% range for most of your training.  The 85 percent effort level is something to play with very occasionally.  Until you establish a true foundation of aerobic endurance (the 65-75% range), the 85% level will be pretty hard on you.

    For the recreational runner: 85% is the effort or pace that’s just slightly faster (I mean slightly – about 6-8 seconds a mile – just a step or two quicker!) than your half-marathon pace.  Doing some running at this pace a few times a week will help you gradually get more comfortable at a slightly quicker pace in your half-marathons.  As you may have figured out already, an improvement of just 6-10 seconds a mile is a BIG improvement in your overall time.

    For the advanced runner: 85% is the effort that you begin to feel strong.  Somehow when you hit this pace, you get the feeling as though you could “run all day long.”  The truth is, if you are truly at your Anaerobic Threshold, you can probably hold this pace for 50-60 minutes (a little short of that “all day” feeling).  Since none of us will be running any 50-60 minute half-marathons any time soon – the world record is currently just under 59 minutes – it is important to train sparingly at 85%.  The “minutes” workouts, “tempo” workouts, and “cruise interval” workouts you will see on your intensity day will allow you to play in the 85% playground for short periods of time.

    For the competitor runner: 85% is the effort that helps you control an opposing runner.  If you know where 85 percent effort is for you and you learn to stay “just this side of it” – holding on to your extra gears for later in the race – while the person you are running against is “just the other side of it” and beginning to struggle or fade, guess what happens?  Shift gears and good-bye.  The “minutes” workouts, “tempo” workouts, and “cruise interval” workouts you will see on your intensity day will allow you to determine exactly where your personal gears are and help teach you how to conserve, accelerate, recover, and GO when you need to!

    We follow this philosophy in our Team GFR Training Plans. Take a look at our training plans and join us.

  • High Street Hustle Promo Video

    High Street Hustle Promo Video

    Salem Health – our DyNo-Mite Sponsor – kicks off the final month of promotions leading up to the High Street Hustle on August 15, 2015. This first High Street Hustle Promo Video from Salem Health stars our own Susan Gallagher! [Click the picture below to view].

    Susan Gallagher High Street Hustle Promo Video
    Susan at the Oregon State Capitol

    Let’s Hustle to Prevent Heart Disease


    The proceeds from the race will go to the Salem Hospital Foundation to fund enhanced heart disease prevention and education in Marion and Polk counties. The race course on High Street will be completely closed to traffic from 7:30am to 9:00am on Saturday, August 15. Join Gallagher Fitness Resources, Salem Health, New Balance, the City of Salem and over 50 local Salem sponsors as we host 2,000 runners and walkers. We need participants and volunteers willing to support this event and work with us toward a larger goal of health and wellness in our community.

    For more info about the High Street Hustle and complete race details click here

    Click the RunSignUp Button Below to Register or Volunteer Now!

    runsignup-blue

  • 10 Day Christmas Countdown

    Holly Leaves
    10 Day Christmas Countdown     –     Daily Specials now through Christmas!

    Sat, Dec 13 – Summer During Winter: Buy 1 Tank, Singlet, T-shirt or Shorts. Get 2nd at 50% Off. Plus 15% off Sunglasses. 
    Mon, Dec 15 – Hat Day: 15% Off all Nike, Asics, Headsweats Caps and more. 
    Tue, Dec 16 – Vest Day: 15% Off all Wind/Water Resistant Vests. 
    Wed, Dec 17 – Half-Zip Day: 15% Off all Half-Zip Long Sleeve Tops. 
    Thur, Dec 18 – Jacket Day: 15% Off all Jackets. 
    Fri, Dec 19 – Pant Day: 15% Off all Full-Length Tights and Pants. 
    Sat, Dec 20 – Cold Weather Day: Buy 1 Hat, Ear Warmer or Gloves. Get 2nd at 50% Off. Plus 15% Off Craft Base Layer and Mizuno Breath Thermo Long Sleeve. 
    Mon, Dec 22 – Recovery Day: 15% Off Compression Sleeves and Socks, Massage Rollers and Balls, KT Tape. 
    Tue, Dec 23 – Safety Day: 15% Off all Amphipod, Nathan and DuraVisionPro Reflective and Flashing Light Accessories. 
    Wed, Dec 24 – Last Minute Day: Spend $75 or more (including Gift Certificates) get FREE Ornament. $20 Brooks “Ugly Sweater” Tech Tee. And all Books 20$ Off. 

    Ongoing Specials through December: 

    • Buy 3 Get 1 FREE Feetures Socks
    • Buy 3 Get 1 FREE Swiftwick Socks
    • Buy 1 Get 1 50% Off Balega Socks
    • Garmin Specials: VivoFit $99.95, Forerunner 10 $99.95, Forerunner 15 $129.95 or $169.95 with Heart Rate Monitor
    • FREE Nuun Water Bottle with purchase of 2 Nuun Tubes
    • FREE Gallagher Fitness Resources/Asics drawstring backpack with purchase of $200 or more

    Asics_GFR logo bag
    Merry Christmas from Gallagher Fitness Resources!