Since I’ve been fielding a few questions about the program, I thought I’d broadcast to the group as a whole and fill you in on a few things…
Will we be running in pavement, gravel or trails?
All of the above. However, because the Whistler event is on pavement (road and Valley trail) we will do more road running than trail running. Also, until the conditions dry up, trail running is a bit sloppy. Expect to do a mixture of paved and gravel roads for February & March, at least.
I’m sure there will be a variety of running paces and 30 people is a LARGE group to manage. How will we be divided up for the long runs?
Good question. Our long runs will be broken up into pacing groups based loosely on predicted half marathon finishing times. Group 1 (Faster) will be set up as less than or around 1:45 half marathon, Group 2 (2nd Fastest) will be aiming for around the 2:00 or less, Group 3 (Medium fast) will be the 2:00 to 2:15 runners and anyone expecting longer than that will be in Group 4. If you don’t have a clue what your predicted time would be, one way to estimate a finishing time if you have run 10 km recently, at a racing type pace, if to use tables that predict race times. Send me your recent 10 km time and I can tell you what group you would likely join. That said, these groups will have a range, and as it is with training, some days, you might feel a little slower and others you’re feeling really HOT. These groups are not carved in stone, if you pick the wrong group, you are not stuck in that group either. During the first few Sunday runs, you may have to GUESS what group you fall into until we do some more running and learn about how to measure/analyze pace.
What if I am too FAST for the group I choose to run with?
Well, if you know the course we re running that day and won’t get lost, go ahead and pick up the pace. If you don’t know the course, stick it out with the slower group, make some new friends and enjoy a relaxed pace. Sunday runs are meant to be “long and slow”. if you are out a little longer because you are running slower, you are conditioning your body to exercise LONGER, building up your endurance. There are plenty of opportunities over the 18 weeks to run faster, as well, especially on Thursdays. In my experience, the long runs are often done at too fast a pace anyhow. We will discuss pacing over the first 6 weeks in our morning topics, on Thursday speed work days so not to panic. You will get your groove and find you ideal paces eventually.
What if I’m too SLOW for my running group?
Here again, there are some options. If you not in group 4, keep going slowly or retrace your steps for a minute or two and the next group will likely catch up to you. If you know the course, just keep on trucking. If you are in group 4, make sure you have your leaders cellphone number in case you need directions. If you less than half way, you could also turn around and head back the same way we went out.
What if I get lost?
While I will be posting GPS maps each week that you can scrutinize carefully and even print out and put in your pocket, I suggest you bring a cellphone and add in your group leader’s phone number so you can ask for directions. Unless you are new to Squamish, we will be on mostly paved and gravel roads with distinct features and landmarks so it is unlikely you will get lost.
Who are the group leaders?
I will be introducing them on Sunday morning. They are:
- Josee Michaud-Gauthier
- Celina Moore
- Jenni Chancey
- Jason Yourk
- Shelley Cottle
What will be in the “goodie bag” we will be receiving?
In the bag, you will find:
- a 24 oz stainless steel water bottle (BPA-free) with a sports cap
- 4 ProBars- a great recovery snack or meal replacement bar (they are full of seeds and nuts, AKA real food, taste great and fill you up!)
- A card entitling all our run participants to a DISCOUNT at Source for Sports for the whole duration of the program
- A coupon for a FREE CLASS at Erica Otto’s Personal Training & Exercise Studio next door to the clinic
- A card with details about TrainingPeaks, the online workout journal
Please add your OWN questions in the comment box below, in case I’ve missed something!