FAQ
The Program:
This program has evolved over the years to what I „think‟ is an effective finished product for each of you. The program has many options – in fact as many options as there are participants. You will see in your NEW 2012 Sole Sisters handbook many program options in ink, however, please know that adaptations will be made to increase your personal challenge or accommodate your pace if and when needed.
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 each 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
Power Walkers 1 – walkers that have already been actively walking on a routine basis and wanting to continue to work on their walking endurance and experiment with methods of increasing pace through proper form and technique.
Power Walkers 2 – 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. This group will be designed for the more experienced walker and „walked‟ at a faster pace.
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 is a group designed for individual that are new to any type of physical activity.
The First Timers are for individuals that are currently participating in some other type of cardio activity; for example you may cycle, play tennis or skate – you do something active already on a regular basis…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. You are currently active in some type of activity.
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.
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! Please know the options are there as your body may need them. 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 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?!?!?!
