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Dear Spring 2023 First Striders!
What an excellent first night we had! 135 of the rapidly growing 151 registrants were in attendance on a beautiful and warm evening. You’ve made your first strides towards a healthier you. Well done!
WEEK 1 HOMEWORK: Refer to the Training Schedule here>>
Before & After - Always start with a 5 minute warmup. Always end with a 5 minute cool down.
Interval Minutes Assignment - (4 minutes Easy; 1 minute Hard) x 3 Repetitions
--- Translation - 5 min warmup + 4 min easy + 1 min hard + 4 min easy + 1 min hard + 4 min easy + 1 min hard + 5 min cool down.
How often? 3 days this week (Wednesday's workout counts as 1). Do your workout every other day! Do NOT do 2 days in a row!
PACING: Each interval of a self-paced EASY/HARD repetition is a "comfortable" pace, then "comfortable" push. The "push" is just a bit more effort than the EASY, but it should be a pace you can hold for the full HARD interval (1 minute this week). If you find yourself out-of-breath towards the end of the 1 minute HARD, back off your pace a little on the following HARD. You should still be able to talk through the HARD. Do not worry about your "speed" ... think "effort". You will automatically get fitter and faster as we progress from week to week.
For those of you unable to attend or recently signed up, DON’T WAIT TO GET STARTED! The training schedule is a 12-week program that builds up each week. Waiting to begin puts you behind.
Please take the time to thoroughly read the handouts you received (and available on our website at www.FirstStridesNMB.com under "Topics" on the side bar). They contain most of the important information you will need to be successful in your 12-week fitness journey. Find the handouts listed below (and more) under Workshop Topics on the side bar of the website.
First Night Important Information
Find and learn “Interval Timing” methods for your workouts. Click here to see our "Info on Timing Devices". and click here to see the "Timing Device - Written Instructions". Come 15-minutes early (5:15 pm) for a tutorial on setting up Interval Timer, our recommended free phone app (available on Apple's AppStore or Android's GooglePlay).
Be sure you wear quality shoes and a sports bra that fits you well. Check out our flyers on these topics on our website at www.FirstStridesNMB.com (topics are listed under Workshop Topics on the side bar of the website).
We mentors are here to help you. Ultimately, your success is up to you!
Understand what it takes to improve: Stress + Rest = Improvement. Both elements are equally important.
Commit to doing the workout 3 times each week with an easy day of recovery in between workouts. Your body will get stronger each week. Consistency is key.
Come to as many Workshop nights as you can. Reminder: 8 weeks of attendance is needed to earn the graduation shirt.
Remember to bring your name tag with you every week. It contains your Weeks 2 and 3 Attendance Tickets and Fleet Feet 10% coupon.
We are so happy you have joined us! It's going to be a great 12 weeks!
Jane and your mentors
P.S. There's still time to invite other female family and friends to join you! Registration is open until March 14th at 11:59 pm. Just tell them register on our website but not to wait until Week 2 to start their training. Share the Week 1 workout with them and tell them to start now. And ask them to register for Spring 2023 here: www.FirstStridesNMB.com
And we invite you to join our private Facebook page for past and current First Striders. Ask to join (top right corner) and we'll approve your request. When posting on our private Facebook page, please avoid speaking about the miles/distance you went or time/how fast you ran, even if you know these stats. It can be discouraging to our less-fast beginners in comparison. Just announce that you did your homework (how you felt, where you were, aches & pains, friends). And share pictures!
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