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MRTC Presents:
Women Run/Walk Program 2009
Kick-off Meeting, Agri-Center International Monday, July 13th, 5:30pm
Training Dates: 6:30pm Monday, July 20, 27, August 3, 10, 17, 24, 31, September 14 (no training Monday September 7th - Labor Day)
Graduation 5K: 8am Saturday, September 19th, Overton Park
Discounted Pre-Registration: $20 (prior to midnight, July 12, 2009)
Registration: $25 (later than midnight, July 12, 2009)
Please note: Registration for the Program ends midnight, August 4, 2009 to allow all registrants time to attend enough training sessions to train properly.
Or visit our website and download a printable application http://www.memphisrunners.com/index.cfm?fuseaction=site.display&pageId=60&parentPage=60 and mail it to our PO Box 17981, Memphis, TN 38187-0981
FAQ's:
How do I know what group I should be in? Below are some detailed questions to guide you to the appropriate group. Remember - we want you to be a life long enthusiast of this sport! Pick a manageable goal and then take your time working to the next level. Even elite runners start at the beginning when returning from a hiatus. If you do not currently have a regular exercise program we encourage you to begin walking around your neighborhood three times a week right now.
SUGGESTED GUIDELINES ON SELECTING ONE OF THE FIVE AVAILABLE GROUPS:
- WALKERS: IF you currently walk for fitness and want to improve your walking skills OR if you DO NOT currently have a regular walking or walk/run exercise program
- BEGINNING RUNNERS: IF you currently run/walk or jog slowly up to 2 miles, 3x per week, and have never done a 5K.
- INTERMEDIATE 1: IF you currently run regularly up to 3 miles, 3x per week, and have a recent 5K with a best time of 41:00 – 45:00
- INTERMEDIATE 2: IF you currently run regularly up to 3 miles, 3x per week, and have a recent 5K with a best time of 36:00 – 40:00
- ADVANCED: IF you currently run regularly over 3 miles, 3x per week, and have a recent 5K with a best time of 35:00 or faster. Advanced Group will involve hill work and workouts 3 miles or greater at pace without walk breaks.
(Please note: Groups will have pace groups. If you are unable to stay with the available pace groups you may be advised to move to a different Group. Please be aware that coaches are trying to meet your training needs to the best of their ability.)
Do I have to run? No, we have a walking division to this program. In fact walking is a major component of the entire program where YOU determine if you remain a walker, morph into a recreational runner or even aspire to race. The program is broken down into Walkers, Beginners, Intermediate 1, Intermediate 2 and Advanced participants (See the Suggested Guidelines, below).
Do I have to be a member of MRTC to do this program? No, absolutely not. We hope that at the conclusion of this program you would stick with it, continue to participate in the many running and walking events in the community and yes - join the MRTC for all the latest news and discounts. However, for insurance reasons we do require that each participant in the program is a paid and registered attendee.
What happens at the kick off meeting? Ahhhhhh well...ask any veteran of the program... you do not want to miss this! We have information on the program, you get to meet the coaches and we have some motivational speakers (past participants and trainers). But most of all we have the famous "bra-talk". You just have to experience it for yourself.
What happens at the training? You will be matched with a coach in an appropriate pace group and have the undivided attention of an experienced runner (we aim for one coach per 15-25 participants). You will participate in a `small group within the group' – your Pace Group - and start training together each Monday at 6:30pm. Each group will have a separate location. Furthermore you will be given a schedule for the rest of the week to continue your workouts on your own. We also will teach stretching and proper hydration and answer any questions you may have.
What is included in the fee? You will receive the aforementioned undivided attention on Monday nights, a training shirt, entry in to the 5K run and a finisher shirt. Oh and a cool wristband.
Can I bring my daughter? Son? Husband? Dog? Pet Iguana? You are welcome to bring any human female who is 10 years old and over and is a registered participant. We do have mother daughter and sister sister and daughter-mother-grandmother teams at the race. Keep in mind that for anyone under 18 a legal guardian must be present. As far as the others... they will just have to find something else to do on Monday nights.
Can I be a coach this year? Sure, we would love to have you if you want. We appreciate any volunteers for the program including coaches, site monitors, registration help etc. We have found however that it is best if you are not counting on the Monday nights as a personal workout, as you will find yourself working out at different levels with your groups, dictated by the group. If you are interested in coaching the program, please contact Beverly Pickens at pickensbg@... or 372-3719. If you are interested in volunteering in another capacity, please contact DJ Watson djroaddawg@... or 484-7113.
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