FAQ
The Program:
I could circulate a program for 13 weeks on day one with 3 or 4 options and go from there…however, for every participant there truly could be the same number of programs! We are all individuals and on that note ~ require individual care.
If at any time you are questioning if you ‘CAN’ do it… talk to a leader. Talk to me and remind yourself that there is no perfect formula to get you through the 10k distance. This clinic and its structure will help you complete the 10k distance in whichever manner you have set out to do it in keeping safety and health first in mind. For some of you it may be walking faster than last time, some of you may be hoping to walk and run portions of 10 kilometers, some of you may hope to run the distance with no stops… and some of you may be hoping for that personal best time! Commitment, dedication and proper care will help YOU achieve YOUR goal!
What groups will be offered?
There will be as many groups as we need for the participants. The group definitions listed below are only to be used as a guide, a starting point for you. They will each naturally subdivide again and maybe even again to accommodate the many different levels that will shine through all of us.
Walkers – this group will range from first time walkers to those interested in power walking with the goal of finishing a 10k distance in a faster time than the last!
Within this group we will have:
- First Time Walkers – those that are walking 10ks for the first time
- The Strollers – walkers that have already been actively walking on a routine basis and wanting to continue to work on their walking endurance
- Power Walkers – Those individuals that have walked a 10k distance before and are looking at learning how to increase their pace through safe and effective power walking.
Newbies – This group will be designed for those individuals that have never run before and are looking to try out running! We will use a method of introducing run portions combined with walk portions… over time your run portion will increase as the walk increments decrease ending the clinic with a program that has you running/walking in a 10min/1min combination to complete 10 kilometers! Within the Newbie group we begin by dividing into two sub groups:
- Newbie Newbies… or the Newbies Squared! This group is for the individual new to any type of physical activity.
- The First Timers are for individuals that are currently participating in some other type of cardio activity i.e.: you bike to work…however you have never run before.
Rebounders - For those of you that have ‘been there done it’… but yes doing it again! This group is designed for those of you who have run in the past from time to time. You do not feel like you need to start at zero but would also prefer to begin with the run/walk combination option. Your run portions will be longer than the ‘Newbie’ group and eventually you will be only running. This group will be called the “Rebounders”!
Frontrunners – For those of you who have ‘been doing it, never stopped doing it and want to do it better’. This group is designed for the runner who has been running consistently right up until this clinic start date and can run comfortably for 30-40 minutes without stopping. It doesn’t matter at what speed… it’s at YOUR comfort level…but you are comfortable running non-stop for this time period. This group will work on strategies to increase your overall speed, strength and endurance with the end result of increasing your 10k pace while running the complete distance. This group will be called the “Frontrunners”.
Lastly, but never to be forgotten… the ‘DETERMINATORS’! Introducing the group that no one can stop! This group is determinded to ‘get across the line’ even if it means on one foot… crawling… they will never give up. Yes ALL the groups are determined however, this group is designed to provide an option when you may be feeling challenged beyond your ‘wants’. This group is the perfect choice if you are recovering from an illness, an injury or just wanting a change. Having said that, it is still a challenge… and is still a motivating active group. There may be unwritten rules and formulas but believe me they are working! Typically this group is introduced in week 4-5… or as soon as needed!
Common questions asked about the ‘groups’:
1. Can I switch from group to group or am I stuck in my group once I pick? You can switch groups whenever you need to! Each week is different in every way. You may be dealing with a sickness, an injury, or you may be feeling super energetic and wanting a greater push. You are the best judge of your ability and will be encouraged to participate in the group that is best for you! The leaders will motivate you, encourage you and help you every step of the way.
2. I feel like I can’t keep up… should I quit? NO… there is an option for you! Remember the Determinators! Read above…
3. I am a walker? Is that okay if I just want to walk? Yes, absolutely! Please note that the walking groups described above are for people that want to be ‘athletic walkers’! YES walking is a sport, it is athletic and it is a wonderful way to be physically active!
4. How often do I have to do this? You will participate every Tuesday in the group setting. In addition to this workout you will be given 2 homework sessions to do… and yes we encourage and help to organize other ‘sister’ sessions! It is always more fun to recreate with a friend. For best results you will want to do these workouts in between days of rest or cross training. For example: Tuesday, Thursday, Saturday or Sunday for our clinic is a great schedule to follow.
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 26th and will walk or run for 13 weeks 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. There is lots of free parking! You can park anywhere in the front or back parking lot. 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. I will be handing out for you a complete and detailed 13 week schedule of events on the first day that we meet.
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 21st year of existence on April 25th… an event that brings over 12,000 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 distance and YES just in time for the annual TC 10k event scheduled for April 25th, 2010. 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 13 weeks of hard work!
If and when you do register… PLEASE register into the 2010 Sole Sisters Team group… yes we are the FIRST group in the listing of registered teams. 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 2010 Sole Sisters at the top of the list. That is why I put 2010 in our title to get us to the top of the list! Early bird registration is effective until February 14th and is set at $30. This entry fee includes your registration, your TC 10k event shirt that will read SOLE SISTERS on the back and your refreshments after you cross the line on the 25th. Our clinic leaders will be there ready to endure the distance with you! You can register at www.eventsonline.ca/events/tc10k today – our 2010 Sole Sisters 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 ‘Sole Sisters’ Diary… to be used as your personal diary of your ‘Sole Sisters’ experience. A great tool to bring with you to the weekly group and your DRAW tickets are in there for the weekly incentive draws!
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 15% of any footwear or clothing purchase (regular priced items) and excellent professional service. Frontrunners is located at 1200 Vancouver Street (250-382-8181). They are proudly sponsoring our women’s walk/run clinic!
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:
My apologies… due to renovations at the adjacent church and hall facility, our childcare space will not be available this year. Enjoy Tuesday nights all to yourself from beginning to end and apologize to your kids for me!
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.
- 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 less than 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!
