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July 14, 2015: Duluth Galloway Group

Submitted By:

Melinda Marble


Duluth Galloway run/walk/run group registration is open!

$10 off with coupon code: GRANDMA


Runs start on Saturday July 18 @ 8:00 am at the Rose Garden. Times may vary throughout the season.


Join us for an informational kickoff at Tortoise and Hare Footwear on Wednesday July 15 at 7:00 pm. Prize giveaways!


In the Galloway Group you get:

-a 14 week training plan July 18 - October 10 detailing everything you need to be doing to be successful. Phone/email/text help included.

-a supported run (meaning coaching, support, and water/nutrition is provided) meeting Saturday mornings. We will meet at various locations around the northland to keep it interesting.

-a copy of a Jeff Galloway book.

-a shirt/singlet.

-a Jeff Galloway medal at the completion of the 14 week program.


-fun group meet ups throughout to get to know your fellow Galloway group members.

-special guests to give us valuable tips and info.

-race discounts as they become available to us.

Come out and join a fantastic group of people interested in Jeff Galloway's proven run/walk/run method. Keep moving building on your success while keeping your body healthy and injury free.

All paces welcome!

March 26, 2015: Zilch to 5k Training Program

Submitted By:

Eve Graves & Tortoise and Hare Footwear



Zilch to 5k Training Program
Tortoise and Hare's "Zilch to 5k" program is designed to introduce (or reintroduce) people to the sport of running fitness as a lifelong activity and prepare them to complete a 5k race at their own pace injury free!  We will get you in tip-top shape for a mid-June to mid-July 5k.  Please note that the race registration is not included in the running program price.

Group running is one of the best ways to get started. Not only will you make some great friends, you'll also have the support of Eve Graves, the back-of-the-pack, patient, running trainer who is a certified coach with 20-plus years of experience coaching running, Nordic skiing, and tennis. In addition, you will have fellow beginning runners who will encourage and motivate you as you enter the awesome world of running.

We will offer 2 runs per week in the West Duluth area at locations such as the Munger trail, and the Public School Stadium track. A full schedule will be handed out during our introduction night that includes workouts for the entire week.  Meetings will include easing into running with a walk/run program that allows you to participate at your own pace, safe stretching, core, and other strengthening exercises.  Everyone's individual abilities will be taken into account, and your coach will make sure that you are within your comfort zone so you have a safe, positive experience!

Participants are not expected to be at every run; however, to get the most out of the class, doing the suggested workout for the day would be beneficial. The back-of-the-pack coach will be at all of the runs to follow along with class participants - no one will ever have to run alone. Our first meeting is April 9th at 7pm at Tortoise and Hare Footwear store. We will not be running on the first day; it will be an intro and informational meeting where you can try on shoes and clothing with no pressure to purchase and get information on what might work best for you. This meeting is for registered participants only. We will not have on-site registration at this time. Contact us to register today.

Early registration, by April 1st, enters your name in a drawing to win a $25 gift certificate from Tortoise & Hare.

First meeting date: April 9th, 7pm at Tortoise and Hare
Price: $70

More information is available at the program's website.

March 3, 2015: Run For Life

Submitted By:

Tara Gallagher

Health & Wellness Director

Duluth Area Family YMCA

(218) 722-4745 x133


Run For Life
5K Training Program and a Half & Full Marathon Program

Training group includes training runs with professionals and certified trainers, member handbook, monthly seminars, pre and post fitness testing, and a fun and supportive environment.

5K Training Meetings on Tuesdays at 5:30pm.  Half/Full Marathon Training Meetings on Tuesday and Thursdays at 5:30pm and Saturday mornings at 8:45am.

5K: YMCA Member: $40  Community Member: $60
Half/Full: YMCA Member: $100  Community Member $150
Registration is open online at

Visit the YMCA Member Service Desk or call Tara Gallagher at (218) 722-4745 ext. 133 for more information.

October 4, 2014: Cross Training 101 Class

Submitted By:

Eve Graves

Tortoise and Hare


Cross Training 101 Class at Tortoise and Hare


Cross Training 101 is the perfect introduction to a variety of activities that will help you become more fit and reduce your risk of injuries. Throughout the class exercises will combine cardio, strength training, agility, and flexibility.  You will work with an experienced, patient, and certified coach who has taught and coached tennis, Nordic skiing, running, paddling, and more to preschool through the elderly for over two decades.


You Will Learn How To:

  • Pole run/hike various trails in the Twin Ports area.
  • Do dryland training for winter sports such as Nordic skiing (Beginners and slow skiers only. No one is ever left behind!)
  • Safely do plyometrics, core, pilates, stretching, Theraband, and ball exercises.
  • Bike, Nordic ski, Paddle, play tennis, ice skate, inline skate, and more!
  • Dress properly for outdoor activities.

Class sessions run from October 28th to December 18th.  All participants receive discounts at Tortoise and Hare.  See the link below for more information.


Xtraining 101 at Tortoise and Hare

May 28, 2014: Trails 101 Class

Submitted By:

Eve Graves

Tortoise & Hare Footwear


Trails 101 Class


If you are embarking on your first trail race or just looking to get off the beaten path at a slow pace, then you need to be prepared. Trail running is a separate sport altogether from road running, and it is important to be ready. The environment, terrain, attitude of participants, and overall focus are quite different from road running. It is this distinction that draws runners and non-runners alike to the sport.

One of the reasons some people are wary of trail running is that they are afraid of getting injured. The uneven terrain, rocks, roots, narrow paths, and hills cause many inexperienced individuals to become anxious about what might happen. It does take a little while to become adept at "seeing" the trail and by taking Trails 101 you will safely gain the tools to make your first experience with trails a successful and positive one!

Register by July 1st to be entered into a drawing for a free pair of Scott trail shoes.

First meeting date: July 8th at 7pm at Tortoise and Hare
You will learn the following:
    * Technical vs. non-technical trails
    * Safety
    * Fueling and equipment needs
    * Running pointers
    * Where the trails are
    * What races are out there
    * Volunteering at trail ultras

Class Details
The class is designed for slower paced runners who are new to trail running.
    * Classes meet on Tuesdays and Thursdays from 6 until about 7:30 at various trails around town.
    * Weekday trails will be "easy" non-technical trails with runs ranging from 2 to 4 miles.
    * There will be some optional weekend "challenge" runs which will take you on 5-8 mile runs on some of the more technical or hilly trails such as the SHT or powerlines.
    * A calendar will be provided the first day of class at Tortoise and Hare Footwear including training schedule for each month.
    * Class lasts 13 weeks starting on July 8th and ends on October 16th.
    * Unlimited access to an experienced coach.
    * Drawings and discounts at Tortoise and Hare Footwear.
    * Technical Visor with option to purchase tech tank for $10.
    * Speakers and additional information.
    * Exercises and conditioning for your whole body!

Price: $70