Gulf Coast Running Club

This Weekend at GCRC:
Fall Marathon Season Kickoff!
June 20, 2009
6am - Registration
6:10am - Introductions
6:15 - Run/Walk Start (from 2 miles to 22 miles)
Post-Run: Stretching

This Week's Route
"The Finger Route"
Where We Meet:
Clear Creek High School

Click on the map for a larger image

GCRC Newsletters
Current and Recent Editions

GCRC is a HARRA-affiliated club.

Welcome to the Texas Gulf Coast Running Club or GCRC!

We're Running and Walking Club based in League City, Galveston County, Texas. Our goal is to provide a friendly, enjoyable environment where anyone from a beginner to a "pro", a runner to a run-walker to a walker, a 5k fun-runner to a ultra-marathoner can get together with fellow Texans and have a good run and/or walk.

Led by mentors who have a variety of experiences under their belts, GCRC offers scheduled sessions (Saturday mornings), unscheduled sessions (other days of the week), and target plans to help you get to your next finish line, whether it's a 5k in a couple of weeks or the Boston Marathon (or even if you don't have a target - we do have a finish line you'll cross each week!). If you've never done even a 5k, we'll help get you started on a journey that our members have grown to enjoy - no, grown to love - with a a supportive team of mentors and members that make our events enjoyable.

We welcome you to GCRC - where our goal is "Getting You to Your Next Finish Line!"

Please Note: Everyone is encouraged to wear a non-cotton shirt, athletic shorts, socks and running/walking shoes. We have a sponsor discount program for members as it relates to apparel, shoes and other technical gear. Please do not purchase anything new just yet - Wahoo!

This Week's Schedules: (For Additional Training Plans, click here)

Target Event (Week #)	Sat 27	Sun 28	Mon 29	Tue 30	Wed 1	Thu 2	Fri 3	Sat 4
Aramco Houston Half Marathon (Intermediate) (2)	5 Miles	Cross / Off	Off / 1 Mile	4 Miles	Off / Cross	30 Min. Tempo	Off	6 Miles
Aramco Houston Half Marathon (Beginner) (2)	1.5 Miles	Cross / Off	Off / 1 Mile	1.5 Miles	Off	1 Mile	Off	2 Miles
Chevron Houston Marathon (Intermediate) (2)	7 Miles	Cross or Off	Cross or Off	Speed 12 x 30/30s	7 Miles	30 Min. Tempo	Off	8 Miles
Chevron Houston Marathon (Beginner) (2)	3 Miles	Cross	1 Miles	1.5 Miles	Off	1 Mile	off	2 Miles
Walkers - Houston Half Marathon (2)	1.5 Miles	Cross / Off	Off / 1 Mile	1.5 Miles	Off	1 Mile	Off	2 Miles

Running Guide:
Fartlek: "Speed Play" - consists of bursts of speed in the middle of a training run.
SS: Steady State Intensity
Strides: 20 second hard followed by 40 second recovery run
Speed: Intervals of high intensity followed by recovery (either distance or time)
Cross / CT: Crosstraining - alternative aerobic exercise, such as swimming or biking

Links
Forums
Calendar
Sponsors
Application/Waiver
Mentors

Registration: Every Saturday!
Membership in GCRC:
$0 per year
(Yes $0!)

GCRC's Great Sponsors