First Strides® - North Myrtle Beach Workshop

Spring: 3/1/23 - 5/17/23 Little River, SC 29566 US Directions

Week 2 Email

Dear First Striders,

We're in Week #2 of your 12 week workshop and you look fabulous!

WEEK 2 HOMEWORK:  Refer to the Training Schedule under Workshop Topics

5 minutes warmup
Then 3 repetitions of EASY/Hard Interval minutes4 minutes easy + 2 minutes hard
4 minutes easy + 2 minutes hard
4 minutes easy + 2 minutes hard
5 minutes 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 of the 3.

Note: Each interval of a self-paced EASY/HARD repetition is a comfortable pace then a comfortable push. The push (HARD) is just a bit more effort than the EASY. You should be able to continue that pace for the full HARD interval. If you're out of breath during the push, back off your pace a bit on the following HARD.

FOR THOSE THAT MISSED WEEK #1: Please review the following information on our website under Workshop Topics:

Read this - First Night Important Information

Read this - Week #1 Participant Email

TIMING DEVICE INSTRUCTIONS:  Check out the information on Timing Devices under Workshop Topics.  Or read the written instructions for using our recommended free phone app, also under Workshop Topics. Still need help?  Ask your mentor for help before or after next class.

STRETCHING: Stretching before and after your workout will help prevent injuries. Check out Dynamic Stretching Warmup  and Static Stretching (post-workout) handouts, found under Workshop Topics on our website.

THIS WEEK’S TOPICS:  Paul Rogers (owner of Fleet Feet Myrtle Beach) reminds us 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 chest is what's most important for comfort, support and avoiding injury. He invites you to come let Fleet Feet help you choose the best shoe for your foot.  Look under Workshop Topics for the following handouts:

Shoe Selection and Shoe-Perfect Fit 

Sports Bras Basics and Women's Striding Apparel

Reminder - You have a 10% off coupon inserted in your name tag. Take that coupon to Fleet Feet to get 10% off on shoes, apparel and accessories. 

Fleet Feet is located at 7931 N. Kings Hwy, Suite 120 in Myrtle Beach.

KNOW YOUR NUMBERS: Now is the time to "know your numbers" so that you can track your fitness progress. This handy pocket pal, provided by supporting sponsor McLeod Health, was handed out and is also available under Workshop Topics. Some of the numbers to know require data from recent blood work but other numbers are easier to obtain. Take your blood pressure at a local pharmacy. Weigh yourself and measure around your waist. One of the most important numbers to track is your Resting Heart Rate. You can determine it first thing in the morning by finding your pulse on your neck or wrist and count the number of beats in one minute...that's your Resting Heart Rate. Generally, as your fitness level improves, your Resting Heart Rate will decrease.

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 our 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 correct 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.

Doing your homework is the key to your investment in your own health. 

We’ll see the “fitter” you next Wednesday at 5:30 pm!

Jane & your mentors

P.S. Reminder...registration for Spring 2023 First Strides North Myrtle Beach closes on Sunday, March 12th at 11:59 pm. If you have family/friends that still haven't registered, let them know that time is running out to register. However, they need to start workouts NOW! 

P.P.S. We invite you to join our private Facebook page - First Strides North Myrtle JOIN to request access to this group. It's on that FB page that we share information, including testimonials. Check out the 59+ pictures from our're probably there!

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