Written by Jim Gibson of the Times Colonist and published February 15, 2008

Lace up your runners, there’s a spot waiting for you in the city’s largest participatory event — the annual Times Colonist 10K run.

“Thousands will get fit and raise money for the Heart and Stroke Foundation,” predicted Brent Fougner yesterday in an open invitation to join the crowd, April 27, in Canada’s second largest 10-kilometre run.

The event attracts elite, recreational and young runners plus walkers. Brent Fougner, head of the Victoria International Running Society, welcomed runners of all stripes at the official launch of this year’s Times Colonist 10K.

Last year’s run had participants as young as one year right up to 92.

Already, 3,500 of the expected 10,000-plus participants have registered. That’s 1,000 more than at this time last year, said Fougner at the official race kickoff at St. Andrew’s high school.

Fougner heads the Victoria International Running Society, organizers of the event since its inception in 1989, when 1,700 took part. He is also a national team and University of Victoria coach.

Other kickoff participants included last year’s second-place men’s finisher David Jackson, heart attack survivor and now marathoner Oliver Mark, 67, and Laura Li Foa Wing, 17, whose St. Andrew’s team was last year’s fastest school team.

Wing found it comforting to be part of a team that included more than just first-class runners, a situation she hopes will encourage other school teams to become involved.

Couch potatoes should check with their doctors first, but Fougner said the walk division is a good place for them to become involved.

“If someone is able to go for a walk or hike on Saturday, they can participate in such an event,” he said in an interview.

First-timers in particular should follow one of the event’s three online fitness-adjusted training schedules (www.tc10k.ca).

Former Olympian and 10K winner Bruce Deacon is also available via e-mail (train@tc10k.ca) to answer your questions.

Fougner stressed the importance of slowly building up to the speed and distance required, something he does with his own elite athletes.

A good gauge is being able to run and carry on a conversation, he said. Further, he encouraged people to train with groups of family, friends or colleagues.

“Your (run day) goal should be to finish and still feel you can do something the rest of the day,” Fougner said.

RUNNING LOG

New this year are:

- Online training schedules plus e-mail help from Bruce Deacon

- Informal training clinics in March and April

- Two-day Lifestyle and Fitness Expo at Pearkes Arena (April 25-26)

- Post-race Tailgate Party

- Raise-a-Reader fundraising

Important times and dates:

- Registration ends 6 p.m., April 26, at Pearkes Arena. Registration forms at www.tc10k.ca, recreation centres and Island Runner stores

- The 10K begins at 8 a.m., April 27, at Southgate and Quadra streets.