Starlight Walk by Bv1j4K


									                                     Starlight Walk Instructions

               Please Take Time to Read through This IMPORTANT Information

DATE:               Saturday 19th May 2012.

WHERE:              The Walk Starts and Finishes at the Multi Storey Car park by the Clinical Science
                    Building; University Hospital Aintree Campus, Longmoor Lane, Liverpool L9 7 LA. There
                    will be a 6 mile and 3 mile walk from the car park and return to the hospital site restaurant
                    opposite the starting point. Please! Make sure you are walking with the correct group and
                    distance you signed up for.

TIME/               The 6 mile walk will commence at Midnight and the 3 mile Walk at approx. 00.05.
PARKING:            Please arrive at the car park at 11.15 p.m. but no later than 11.30 p.m. You can park your car on
                    the night in the car park FREE OF CHARGE!
                    ON THE NIGHT: Please hand in the portion of your ‘unique’ Walker Number Card
                    containing your NAME, ADDRESS & TELEPHONE NUMBER at the ‘admin’ desk before
                    starting the walk. Please retain the ‘duplicate’ walker number (smaller portion) on your person
                    at all times throughout the walk. Please ensure you have completed it correctly!!

T-SHIRTS:           You will collect your T-Shirt on the night which is to be worn over your ‘outer’ clothes.
                    PLEASE NOTE: All T-Shirts are ‘ONE SIZE’.

TOILETS:            Portaloos will be available at the start and also at Croxteth Park Gates (half way point for the 3
                    mile walk).

SAFETY/FIRST AID:   We will have a police presence during the walk and stewards, clearly identifiable, at various
                    locations on the route and also walking. Stewards will have radio or mobile phone contact with
                    key individuals, but if you have a mobile phone you are advised to bring this with you. St
                    John’s Ambulance will be supporting the event again with first aiders.

SUPPORT VEHICLE     A support vehicle which will be in contact with key individuals will be available throughout the

EMERGENCY           Carole Riley (Mobile) 07801 482157. PLEASE NOTE: Carole will remain at the
CONTACT             start/finish point during the walk.
NUMBERS:            Mobile Vehicle – Neil Beadman 07990 858080

                    Note: Perhaps you could store these numbers in your mobile phone in advance of walk.

LEAD & REAR         This is not a race. No walkers are allowed to run or jog. We would
WALKERS             ask that ALL walkers stay within the confines of the ‘lead’ and ‘rear’ walkers at all times during
                    the walk. PLEASE DO NOT discard any rubbish on any part of the walk route. Thank

SPONSORSHIP:        Sponsorship monies should be paid directly to Woodlands Hospice Starlight Walk and sponsor
                    forms MUST be returned with payment. Please collect your sponsorship monies A.S.A.P. after
                    the event but please hand in NO LATER than 31st July 2012 so we can confirm how much the
                    event has raised.

REGISTRATION        Covers all admin costs, T-shirt, medal and breakfast roll. This is non-refundable.

CATERING:           A breakfast roll (incl. in your registration fee) will be available after the walk at the Restaurant
                    on the University Hospital Aintree Site near to the starting point where you will also collect your
                    medal. Other refreshments will be available for purchase. PLEASE NOTE: After walkers
                    have had their bacon roll/refreshments you can make your way back to your car.

UNABLE TO           If for some reason you are not able to take part in the event please
WALK:               inform us as soon as possible and return your sponsorship form to Woodlands Hospice for audit
                    purposes. You MUST NOT give your place AND / OR ‘unique’ walker number to another
                    person. However, it is possible for hospice staff to reallocate your place to your nominated
                                                   Starlight Walk

                                                 Useful Information


           Wear whatever you feel most comfortable in. This could be trainers or hiking boots.
           Trainers are comfortable with cushioning on the heel and flexion at the ball of the foot just where you need it.
            Try and wear one with a mesh front so that the foot can breathe. Sweating and overheating causes the foot to
            swell and therefore you may be prone to blisters.
           Hiking boots offer some support to the ankle if needed but can be expensive for those who do not already
            have a pair. Also you may need to add a comfort insole as cushioning in some boots can be very limited.
           Make sure whatever footwear you choose that they are worn in.

Essential Extras

           Water. Please ensure you carry some water with you. The hardest thing about the walk will be the time you
            are doing it. Your body clock will be telling you it is time to sleep and you want to push it for 3 or 6 miles!
            Dehydration is the last thing you want to suffer from. Also consider carrying some ‘energy’ snacks.
           Warm and waterproof clothing is important.
           Plasters. Whilst we will have adequate first aiders for the event a few plasters can easily be fitted into a
            pocket – to cope with any painful blisters!


           Fitness. If you are a regular gym user or taking regular exercise the distance should be no problem but
            walking uses certain muscles that can only be trained through walking.
           Start each training session slowly with a gentle walk then some stretches before going all out.
           Gradually build up your distance or time spent walking. The starting point for a beginner should be around
            one mile during the week and three miles at week-ends. More experienced walkers can probably do 5 – 8
            miles to start.
           If you are a complete beginner it is important to start walking well in advance of the event as possible.
           You should ease off the distance 2 weeks before the event. At this stage rather than longer walks you should
            go for light 1 – 3 mile walks.
           Try and vary the speed of your walks.
           Choose pleasant scenic routes for your training and measure the distance in your car to monitor your progress.
           Safety. Always have a method of contact if walking alone and a rendezvous time and place.


           Breathe normally, keep your back straight, chest lifted, shoulders relaxed and swing your arms from the
           Ensure a ‘heel to toe’ action.

                                            Many Thanks for Your Support

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