Get In The Best Shape Of Your Life! Please Forward This Information To Friends And Business Associates That May Be Interested. Invite Your Friends To Try A Run With You---No Charge First Run. You Do Not Have To Be A YMCA Member To Run In This Program. Runners - Triathletes: Training Program For The Dowd YMCA Half Marathon (November 7,2009) Kiawah Half Marathon (December 12,2009) Charlotte Thunder Road Half Marathon (December 12,2009) The Inaugural Las Vegas Rock And Roll Half Marathon (December 6,2009) The Program Will Conclude On Dec 12,2009, But You Can Keep Running And Run The Inaugural Charleston RiverFest Half Marathon/10K (January 16,2010) You Can Start Training On These Dates: Aug 15 - We Run 4 Miles Aug 22 - We Run 5 Miles Aug 29 - We Run 6 Miles Sept 5 - We Run 7 Miles At The Uptown Childress-Klein YMCA At 7:30am We Will Accept Sign-ups For Several Weeks . Attention Busy Runners: Often we get inquires from Men and Women who are juggling career issues, children issues, and family issues, or men or women who would have to drive a long distance to participate in the training program. Often, they are concerned with time issues. This may help you---once we get to 6 miles, all Saturday long runs will be followed by Saturday short recovery runs---you can do the Saturday short recovery runs at home if needed, this would reduce your trips to Downtown dramatically. Essentially , it is advanteous to be in attendence for the long runs, but the short runs are much more flexible. Training is done by email, therefore missing a short run does not mean you will miss out on training info. Testimonials-Why The Galloway Program? My 10 minute per mile Pace Team team leader could not run the April 2006 SouthPark Half Marathon---so I filled in for her. Most of the runners who ran with the 10 minute Pace Team had not done the Galloway method. The team came in 1 minute 30 seconds earlier than what the pace for 13.1 miles should have been. But here was the shocker! Two of the women had run the Southpark Half Marathon the previous year (course was the same) and bettered last years time by 21 and 22 minutes respectively!!!! All ran their best time ever and all kept saying " how is it possible to take walk breaks and still run my best time ever in this race." All kept saying at the end " If I had not just experienced this, I would swear that the time I ran was not possible." The secret to all of this was simple---they had reached the last few miles without being exhausted! They ran themselves into the ground the previous year and were absolutely exhausted. Galloway Puts The Fun Back In Running! General Training Program Information Join Charlotte's largest training program,and Charlotte's most successful training program,now in its 18th year in Charlotte----the Jeff Galloway Training Program!! The Galloway Program unlocks the secrets to long distance running using Jeff Galloway's proven national program. Join us and see why training is much more fun the Galloway way,and how running with a group eliminates the long ,lonely, and monotonous hours of training by yourself! COME CHASE A DREAM----JOIN US AND EXPERIENCE THE CAMARADERIE,THE FUN,AND THE NEW FRIENDS OF A TRULY OUTSTANDING NATIONAL TRAINING PROGRAM!!!! DO NOT FORGET---ANYONE NEW IS WELCOME TO RUN A RUN WITH US AT NO CHARGE, AND THEN DECIDE ON JOINING THE PROGRAM. The Secrets to Long Distance Running Each week , the weekly Training email will unlock the "Secrets To Long Distance Running"! These secrets will then be applied to our weekly organized Saturday run. The Secret Is Out! This Is More Than Just A Training Program! Each week's Training Email, will not only unlock the secrets of long distance running, but will also include: Cutting edge health Information from top Doctors Performance and Energy Information Which bottled waters will optimize your energy Which sports drinks offer the best performance How to loose weight running, and pitfalls to avoid. What to do before a long run to be ready for the run. Finding and creating the energy to run long distances. How To Fuel During The Run. Latest Energy Sources For Distance Running How to protect the ankles, knees, and back as mileage increases. Guidelines for Summer Running with Special Cooling Procedures For Warm September. The September waterstops will feature ways for you to cool off and to prevent overheating, making the heat more tolerable. What to wear for Winter Running by temperature Waterstops that feature Bottled Spring Water - not Tap water We use no tap water in coolers at the waterstops. All water is bottled water that has been performance tested PH tested. How to avoid typical injuries of long distance running. The Magic Of Running With A Group We will group you by "Like Abilities" ,so that the people you are running with ,run at a similar pace as you do. By organizing you in groups, you will watch unfold before your eyes, the wonderful "Magic" that occurs when you run in a group. The group will literally "pull you along" as you cultivate new friends and swap funny stories ------after all, we encourage you to have a good time on the runs because it make time go by faster and distance seem shorter! Pace Groups Projected Training Pace Teams Are: 9:30, 10, 11, 12, and 13 minutes per Mile Faster Teams and a 14 minutes per mile Team can be added as needed The Amazing Amount Of Energy Saved By A Few Walk Breaks We will teach you the "Magic" of Jeff Galloway's "Run -Walk" method. We will run for a few minutes, then throw in a 1 minute walk break. This allows the legs to recover and to save energy for the back half of the Half Marathon where it is truly needed. Faster runners will take only a few walk breaks-----slower runners will take more walk breaks. And the amazing thing is that our runners will generally finish before other runners running the same speed who do not take walk breaks, simply because taking no walk breaks leaves your legs absolutely exhausted late in the race. -------------------------------------------------------------------------------------------------------- BUYING NEW RUNNING SHOES BEFORE THE PROGRAM STARTS: If you are going to purchase new running shoes before the Program starts, email us at runwalk13@yahoo.com and we will email you some info on buying running shoes and special inserts you can buy for your shoes to reduce the impact of running on your knees and back. We also can arrange a 10% discount for you on running shoes and the special inserts. These inserts will greatly reduce or eliminate back and knee irritation from running. ------------------------------------------------------------------------------------------------------------------- ALL NEW APPLICANTS TO THE HALF MARATHON TRAINING PROGRAM WILL RECEIVE THE FOLLOWING: - A Comprehensive Training Schedule: during the The Schedule will request that you run twiceduring the week on your own and run a Group long run on Saturday. We will start with low mileage and increase gradually. - Over $45 of free merchandise, such as Jeff Galloway's Training book ,a Mizuno coolmax T-Shirt, and a Training Log. -Discounts at Local Running Stores -Weekly Emails that unlock the secrets of long distance running. -Weekly Organized Saturday Morning Long Runs -Once You enroll in any Galloway Training Program , you can rejoin that Program or move up to the next program at lower Alumni rates. -Specific Instruction on how to hold down injuries. -Invitations to local Social Events. -Instructors/Team Leaders running with you during training runs. -Weekly maps of the Saturday run. -Introduce you to the power of the running group and how you can accomplish running goals much easier with a group than you can alone. ------------------------------------------------------------------------------------------------------- PROGRAM FEE INFORMATION: All who join the Galloway Half Marathon Training Program,for the first time, will receive $45 of free merchandise. You will receive Jeff Galloway's Training Plans Book, A Galloway Running Log Book, A Coolmax Mizuno Running Top. All Alumni who join the program again, receive the lower Alumni rate and a $25 Mizuno CoolMax Running Top. FEES: Dowd YMCA, Kiawah, and Thunder Road Half Marathon Program: (12 Week Program For Dowd HM, 17 Week Program For Kiawah And Thunder Road) $99 for New Applicants $45 Of Free Program Materials For All New Signups $79 for Galloway Alumni (Previously In The Program) $25 Coolmax Running Top For All Alumni Signups Checks, MC, Visa Accepted. If you are in the current Summer Program, and wish to join this Program,you will receive custom fee information in your weekly training email. ------------------------------------------------------------------------------------------------------------------- REGISTRATION DETAILS You can save $5 by signing up on line! You can also sign up at any Saturday run!
You can also sign up in person at A Saturday run.
LOOKING FORWARD TO SEEING YOU THIS FALL !
John Lineberger---Charlotte Galloway Program Director
Half Marathon Questions & Info: runwalk13@yahoo.com -------------------------------------------------------------------------------------------------------------------------------
The Weekly Saturday Morning Training Run Will Be From The Uptown Childress-Klein YMCA: DIRECTIONS TO THE UPTOWN CHILDRESS-KLEINYMCA: MANY PEOPLE CONFUSE THE DOWD/CENTRAL YMCA ON MOREHEAD STREET WITH THE UPTOWN CHILDRESS-KLEIN YMCA---- WE ARE NOT AT THE MOREHEAD STREET LOCATION. UPTOWN YMCA IS IN THE HIGH-RISE BROWN GRANITE 40+ STORY WACHOVIA BUILDING #1 BUILDING WITH THE ROUNDED TOP RIGHT AFTER OR BESIDE THE CHARLOTTE CONVENTION CENTER.
This Wachovia Building is on College Street between MLK Blvd(2nd Street) and 3rd Streets-----College is a 1-way Street. Ask any SecurityGuard in the area which is the Wachovia #1 Building.
From Morehead St: Turn on to College St. Go 2 traffic
signals to MLK Blvd(2nd Street).
The Uptown YMCA is in the Wachovia #1 40+ story building on the far right corner.
If you are coming from Lake Norman, take the Morehead Exit from I-77, and turn left at
bottom of exit, go past the Stadium to the top of the hill, cross South Tryon St, go 1 block
and turn left on College St. See College St. directions above.
Parking:Arrive early,give yourself some time to park. Parking meters are free on Saturday.
If parking meters have a red hood on them, do not park there. Do not park in front of fire
hydrants---big fine!!!! Best place to park is down MLK Blvd(2nd Street)--lots of on street
parking a block away and more in the next block.
"Y" members can park in the parking garage of the "Y' Building free
for 2 1/2 hours---must
get "Y" front desk to validate parking ticket issued at gate to be free parking.
Entrances to parking deck off MLK Blvd(2nd Street) and 3rd Streets.
Take elevator to "A" level.
When you enter building: Enter at side entrance on MLK Blvd(2nd Street),or entrance onCollege Street. Go up escalator to mezzanine level. Uptown YMCA is on this
Level.
Sandy Aichner, GRI, ABR, Broker,REALTOR Licensed in NC and SC
RE/MAX Executive Realty
(704) 746-7513
Lake Norman Real Estate
SEARCH CHARLOTTE AND LAKE NORMAN HOMES NOW
Copyright 2008-2009, ALL RIGHTS RESERVED, by the Author - Sandy AichnerPlease call me If you have interest in purchasing or selling a home in Mooresville, Cornelius, Huntersville, Troutman, Denver, Sherrill's Ford, Catawba, Davidson, or Statesville, North Carolina!
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