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Dear First Striders,
We are so glad we didn't cancel last night. The "severe weather" did not rear its ugly head! Weather is fickle.
It’s only Week 2 and you did great! We could see you adjusting your harder pace as you went through the intervals. You were listening to your body. Impressive!
Since practice makes perfect, don’t forget to do your homework this week!
WEEK 2 HOMEWORK:
--- Before & After - Always start with a 5 minute warmup. Always end with a 5 minute cool down.
--- Interval Minutes Assignment - (4 minutes Easy; 2 minutes Hard) x 3 Repetitions
--- Translation - 5 min warmup + 4 min easy + 2 min hard + 4 min easy + 2 min hard + 4 min easy + 2 min hard + 5 min cool down.
--- How often? 3 days this week (every-other-day! Do NOT do 2 days in a row! Wednesday's workout counts as 1).
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 (2 minutes this week). If you find yourself out-of-breath towards the end of the 2 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.
THIS WEEK’S SPEAKERS: Paul Rogers (owner, Fleet Feet Myrtle Beach) and Carrie Tenney (Apparel Manager) spoke about the 2 most important pieces of equipment for a successful striding lifestyle: Shoes and Sports Bras. In both cases, buying something that fits your feet or your breasts ("puppies" as Carrie called them 😊) is what's most important for comfort, support and avoiding injury. See the attached handout on Shoe Selection. You will find 2 additional resources worth reading (Sports Bras Basics and Shoe-Peffect Fit) on our First Strides NMB website. Reminder - Take the 10% off coupon on shoes, apparel and accessories from Fleet Feet Myrtle Beach inserted in your name tag. 7931 N. Kings Hwy, Suite 120 in Myrtle Beach.
SORENESS vs PAIN: Do not ignore it! If something is tender or sore, like your shins or Achilles tendon or the bottom of your heel, rest it (for a day or two), ice it (10-15 minutes) 1-3 times a day, take an over-the-counter anti-inflammatory pill for a couple of days (if not allergic), stretch it gently, perhaps self-massage. If something is a sharp pain and inflamed, the above solutions may be the answer but take another day or two off. Rest it longer, until the inflammation goes away or check with your doctor! Doing the same thing over and over is NOT going to make it better! Consider a better pair of shoes.
STRETCHING: Stretching before and after your workout will also help prevent injuries. Check out Dynamic Stretching Warmup and Static Stretching (post-workout) under Workshop Topics on our website.
SMALLER GROUPS: We will be breaking into smaller groups during next Wednesday’s class. The goal is to group women of similar ability. We’ll do this during the workout, counting off X number of Striders to form the smaller groups. Each group has 3 mentors to encourage you and to make sure you’re in the right group for you. Please realize that the greatest benefit one can get from this program is for each woman to do "their own pace". Grouping puts you with women of similar pace.
Don’t forget to do your homework and we’ll see you next Wednesday at 5:30 pm!
Jane and your Mentors
For questions, email: FirstStridesNMB.firstname.lastname@example.org