About
The Weekly Class:
Each Tuesday we will come together to take some time out for ourselves. We will begin with a breathing exercise, go over any necessary information that needs to be covered, participate in an educational component, participate in an interactive and safe warm-up, walk or run in your group of choice and end with a proper cool down and stretch. We will also have many guest speakers that will be coming to visit our group and share their experiences, knowledge and expertise in their area of health and wellness.
Program Dates, Times & Details:
The class will begin on Tuesday, January 24th and will walk or run for 14 weeks (yes – a week of rest has been added to the 2012 clinic) from 6-8pm at St. Joseph’s School Gym located at 757 West Burnside Road at the corner of Burnside Road West and McKenzie Avenue. Parking is free, however car pooling is greatly encouraged as space is limited! Parking is also permitted in the Spectrum School parking lot except on dates noted (I will tell you when those are as dates come near). You can park anywhere in the front or back parking lot at the St. Joseph’s gym. Enter the building from the front of the gymnasium –
you will see the “sister” signs that line the walkway alongside a tall hedge down a paved sidewalk.
Please do your best to register by January 17th so you can receive the pre-clinic information and recommendations… yes your “training” for the clinic!
Other Dates to Note:
Sunday, January 22nd – Leadership Training Session for all returning and NEW leaders! Yes every year we are looking for a couple of new leaders… if you are interested please contact Mena directly at solesistermena@telus.net
Monday, January 30th –Shoe Fit Night at Frontrunners Downtown (date changed)
Monday, February 6th –Bra Fit Night at Frontrunners Downtown
Saturday, March 10th – Esquimalt 5k event
Friday, April 27th – Sole Sister Expo and TC 10k event race package pickup
Sunday, April 29th – TC 10k Event… and our very own Kids 1.5k event at noon!
Tuesday, May 1st – Sole Sisters 2012 Clinic End Party
Tuesday, May 8th – Sole Sisters Sequel begin?!?!?!
What is the TC 10kEvent?
The TC 10K event is one of the largest 10k road race events in Canada. This year it will be celebrating its 23rd year of existence on Sunday, April 29th… an event that brings over 15,000 people to their feet to complete the 10k distance. Wheelchair athletes, walkers and runners of all shapes and sizes, both professional athletes and recreational participants sweat through the excitement of the crowd, the entertainment along the way and experience the thrill of crossing the finish line.
This clinic is designed to prepare you to complete a 10k. Although you are not obligated to participate in this event, I highly recommend you consider it… it is very exciting, rewarding and a great way to celebrate your 14 weeks of hard work!
If and when you do register… PLEASE register into the 2012 SOLE SISTERS VICTORIA Team group… yes we are the FIRST group in the listing of registered teams.
As Sole Sisters, register under “individual registration” however, when you get to the question club/team or school name go to the scroll down option and you will see 2012 SOLE SISTERS VICTORIA near the top of the list. Early bird registration is effective until January 31st and is set at $35. Regular registration is between Feb. 1st and March 23rd with a price increase to $40 – this is also the cut-off date for team registration. The price continues to go up as the event date approaches. This entry fee includes your registration into the TC event, your TC 10k event shirt that will read SOLE SISTERS on the back and your refreshments after you cross the line on April 29th. Our clinic leaders will be there ready to endure the distance with you! You can register at www.eventsonline.ca/events/tc10k today – our 2012 SOLE SISTERS VICTORIA Team is all set up and accepting registrations now!
Housekeeping:
Please ensure that you have read, completed and signed the PAR-Q Form (the physical activity readiness questionnaire). This form is a great way for you to ensure your body is ready to begin this exercise program. It is to protect your overall state of health and well being and I encourage you to read through the questions carefully now and follow up with your doctor if you have any concerns prior to the clinic start date. If you have a medical condition which requires clearance from a doctor before beginning an exercise program, please bring notification from your doctor to me before the clinic begins as you will need this to participate. All medical information will be kept confidential. If you have any medical conditions that I (or the leaders) should be aware of please bring it to my attention before the clinic start date. Please feel comfortable to call me any time. Health and safety concerns are at the top of the list for our clinic. Thank you in advance.
Please ensure you have completed your registration form in full and return it to me with payment prior to the clinic start date.
Lastly, please don’t forget to indicate your shirt size of preference! I want everyone to feel great in their new shirt!
On the first day of class don’t leave without your “NEW” Sole Sisters Handbook… to be used as your personal diary of your “Sole Sisters” experience. This handbook will also have the complete Sole Sisters programs within the pages. PLEASE do not read ahead into future weeks as it can really appear to be scary! Your body will adapt as we move into the program and YES you will be ready once you get there
What should I wear?
Dress comfortably and appropriately for the weather. Yes, our first 6 weeks will be in the dark…” light yourself up” so you will be seen while out on the sidewalks.
Do I need shoes? Where should you go? A proper pair of running shoes or walking shoes is imperative to a successful, safe and comfortable program. If you aren’t sure if your shoes are appropriate, go visit Rob & his team at Frontrunners and tell them you are a “Sole Sister” with Mena and you will receive 10% off any shoe or clothing regular priced item. OR even better – email Rob at rob@frontrunners.ca to book your personal shoe fitting experience! Frontrunners is located at 1200 Vancouver Street (250-382-8181). They are proudly sponsoring our women’s walk/run clinic!
Mark Thursday, January 19th 7pm on your calendar – FRONTRUNNERS will be hosting a bra and shoe fitting night for the Sole Sisters to prepare you for your first clinic night!
Do I need to start working out before the clinic?
If you have not been active for some time, it is not necessary that you set out to try to run 10k before the clinic! “Cramming” does not work and typically ends in injury. However, if you have been completely inactive for quite some time, this is a great time to begin going for light walks, sneak in some stretches every day and book a check up with your medical professional. If you have any medical concerns (such as chest pain, dizziness, respiratory concerns) please consult your family physician prior to starting the program.
Childcare Services:
I am thrilled to offer the option of childcare services for our women’s clinic. For children 2.5 years (diaper’less’) to 10 years of age. There is a designated hall space where the kids will be in the presence of three leaders while they enjoy some craft time and play games. Once the women’s group is out on the road, they will move into the gym and participate in fitness “Mini-Soles” (yes some light running!) for a short period of time followed by some interactive fun games. They (your children) will be there ready for you when you return from your workout.
How to book a spot: Please email me asap to book your childcare as space will be limited. Yes you may book and pay in advance to ensure both you and your child(ren) are ready to go every Tuesday. I will have you complete a childcare form and ask that you do not leave the clinic that night with your child until you have signed him or her out. Our childcare givers will be trained in CPR and be given some basic first aid training. Childcare providers will have criminal record checks completed if over the necessary age (17 years) and will also review child protection issues and care concerns prior to the first clinic date.
Cost: $6/per child per clinic night to a max. of $12/family. I have done my best to make this affordable for those who are in need of childcare. I want this service to help you out!
A couple of ‘rules of play’
Please do not bring your dog… sisters ONLY!
Please never leave a sister on her own! We are a team… and will use the buddy system at all times.
The leaders are here for YOU and will ensure that groups move at the proper pace using techniques that will allow everyone to work to their individual potential… please do not pass the leaders but follow the suggested techniques to work harder if needed!
Have FUN, forgive yourselves if you feel you are not where you want to be, forget the runs or walks that seemed to hurt or perhaps got missed, and feel the joy of being able to be ACTIVE!
All the best throughout everyday of 2012!
~ from Sole to Soul!
Mena
