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Dear First Strides NMB gals,
We’re into Week 3 and everyone is doing great! This is the week those who have been doing the homework will start to will notice progress.
On Wednesday, we formed our “animal” groups, putting those of similar ability in the same group. From now on, you’ll check in with your animal group mentors.
These smaller groups can be fluid...if you’re pushing too much or not enough, you can move to the group with the right pace for you. Your mentors will help with this.
For those that weren’t able to attend, don’t worry. We’ll review the procedure next Wednesday and make sure you’re in the group that’s right for you. If you have not attended any class thus far, come to the stage and see Jane or another mentor to get your name tag.
Go Cheetah, Fox, Gazelle, Lynx, and Panthers!
WEEK 3 HOMEWORK: (March 17 - 23):
--- Interval Minutes - (3 min Easy; 2 min Hard) x 4 Repetitions
--- Before & After - Always start with a 5 minute warmup. Always end with a 5 minute cool down.
--- Translation - 5 min warmup + 3 min easy + 2 min hard + 3 easy + 2 hard + 3 easy + 2 hard + 3 easy + 2 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 workout).
TOPIC: Safety Tips for Striding - Cheetah Mentor, Mikie Pylilo (CCU Security, FBI task force, and former Alaska State Trooper) went beyond our Safety handout (attached and posted on our website). Mikie encouraged us to look people in the eye, don’t be afraid to use your voice if threatened, be aware of your surroundings, and, if possible, stride with a friend. Great advice!
KNOW YOUR NUMBERS: This is an important handout from our Supporting Sponsor - McLeod Health. Some of your numbers, e.g., weight, waist size, resting heart rate*, can be taken at home. Others at a drug store or grocery store (e.g., blood pressure). For some, you’ll need your latest blood work information. You may need to request results from your most recent blood work to find numbers. Keep track of these numbers over time 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, it may indicate you are over-training.
Great job! Remember to do your homework - that is the key to your success! We’ll see you next Wednesday at 5:30 pm.
Jane and your Mentors
P.S. The greatest benefit one will get from this program is for each individual to do "their own pace", not someone else’s.
For questions, email: FirstStridesNMB.firstname.lastname@example.org
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