First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 2 Email

Dear Striders,

Mother Nature threw us a curve tonight.  The Sports Park has a Lightning Alert system and the timing just worked against us.  We are sorry for any inconvenience.  

Everyone gets attendance credit for Week 2!  For those of you that attended Week 1, you have 100% attendance so far.  Good work!  We will try to set up a couple of Bonus workouts some upcoming Saturdays or Sundays for those that want company.

Your homework assignment is as scheduled for Week 2 per the Training Schedule since hopefully most of you were able to get out and do the Week 1 workout.  Here you go:

WEEK 2 HOMEWORK (4 easy/2 hard):

     ---  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.  Total = 28 minutes.
     ---  How often?  3 days this week (every-other-day!  Do NOT do 2 days in a row!  Usually Wednesday's workout counts as 1 of your 3 weekly workouts.

To help you time the intervals, we recommend an Interval Timer, either an "app" on your cell phone, a smart watch or another device. Check out our Information on Timer Devices here>>

PACING:  Each interval of a self-paced EASY/HARD repetition is your comfortable "pace"/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 time (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 next HARD. You should still be able to carry on a conversation during the HARD interval.  Do not worry about your "speed" ... think "effort".  You will automatically get faster as we progress from week to week.

KNOW YOUR NUMBERS:  McLeod Health, a Supporting Sponsor, provided a handout the first night (attached and also available on our website). For some of your numbers, you may want to request your most recent blood work results. Other numbers, e.g., weight, waist size, resting heart rate*, can be taken at home or at a drug/grocery store (e.g., blood pressure).   Keep track of these last 4 numbers monthly to see if they change and discuss with your doctor. NOTE: Count your heart rate for 1 minute when you first wake up in the morning.  As you get fitter, your heart rate will get slower (more efficient - that's good).  If you do this quite regularly and your heart rate goes up one day, it may indicate you are over-training or catching a cold.

TOPIC (postponed):  We will reschedule our talk by our other Supporting Sponsor, Fleet Feet - Myrtle Beach owners Paul & Cathy Rogers in the near future.  Since the fit of proper shoes and sports bras are important early on, we suggest you visit their 7931 N. Kings Hwy location soon, before their rescheduled talk.  The Fleet feet store is an excellent source for all kinds of fitness related questions and issues. Check them out...don’t forget your 10% off coupon (tucked away in your name tag).

Our website provides important information on both Shoe Selection and Perfect Fit as well as Sports Bra Basics and Women’s Striding Apparel.

SMALLER GROUPS:  We will postpone breaking into smaller groups until the September 22 Wednesday workshop. 

The key to your success is to do your homework.  Remember to bring your name tag, mask and water bottle when we see you next Wednesday at 5:30 pm!

So much to share; so little time!

Jane and your Mentors


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For questions, email: FirstStridesNMB.gsrc@gmail.com

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