Gulf Coast Running Club

This Weekend at GCRC
Saturday, May 17, 2008, 7:00am
Saturday Morning Run:
This week's route
Clear Creek High School

Where We Meet:

Click on the map for a larger image

GCRC Newsletter
(latest edition)

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!"

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

Target Event (Week #)	Sat 10	Sun 11	Mon 12	Tue 13	Wed 14	Thu 15	Fri 16	Sat 17
5K Program - Beginners (6)	5K Race - James Glenn Run	Off	Walk 20 min	10 min	Off / CT	15 min	Off	2 miles
5K Program - Intermediate (6)	5K Race - James Glenn Run	Off	Crosstrain	4 miles plus 5 "strides"	Off / CT	4 miles plus 5 "strides"	Off	3 miles
Spring Training - Beginners (11)	5K - James Glenn Run	Off/Cross	3 Miles	Speed: 6 x 200-200	Off/Cross	20 min Tempo	Off	7 Miles
Spring Training - Intermediate/ Advanced (11)	5K - James Glenn Run	Off/Cross	3 Miles	Speed: 12 x 200-200	Off/Cross	25 min Tempo	Off	7 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