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Dear First Striders,
What a busy night at the NMB Sports Complex! Thank you all for working with your mentors to follow our route safely!
ANIMAL GROUPS: You are now in our smaller animal groups: Go Cheetah, Fox, Gazelle, Lynx and Panther! Look for your group’s animal flag as you arrive next week.
These groups are structured by ability in order to allow 2-4 mentors to keep the group close together during the workout. Big differences in individuals’ paces within one group means that the group will spread out too much for the mentors to function as we intend.
What am I asking? Please participate in the group that best matches “your” pace. It is great that you and friends have joined First Strides NMB together. But selecting a group to be with your friends does 2 things:
• It means the more-fast Strider will not improve as much as they could if they hold back to accommodate the less-fast Strider’s pace;
• Unevenly paced groups stretches our mentors out too thin. Groups get separatedas a result. Next week, we will be teaching “regrouping” after every harder interval in order to close ranks before starting the next harder/push where things spread out again.
For those that weren’t able to attend, don’t worry. Mentors will suggest which group to start with. We’ll move you if it wasn’t a good fit.
WEEK 3 HOMEWORK: (September 14 - 20): Refer to Training Schedule>>
--- Interval Minutes - (3 min Easy; 2 min Harder) 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: Injury Prevention - Ryleigh Pabón, ATC, DPT. Ryleigh’s experience in Athletic Training and Physical Therapy helped emphasize the importance of beginning slowly in our striding and progressing from week to week. Remember to “listen to your body”. If something aches because the activity is new, that’s okay! If it’s a pain that is tender to the touch, red/warm and/or swelling and it is only getting worse, it’s time to rest it for a couple days, maybe replace old shoes or perhaps seek the advice of your doctor or physical therapist. Call 843-390-8254 and ask for Ryleigh in the Physical Rehabilitation Department at McLeod Seacoast Hospital.
Read the Guidelines to Injury Prevention handout (under Workshop Topics).
Attendance counts! In order to “earn” your graduation shirt, you must attend 8 of the 12 workshops.
Remember to do your homework - that is the key to your success! Check the website for the topics we’ve covered so far. We’ll see you next Wednesday at 5:30 pm.
Jane and your Mentors
PS Thanks to our mentors who helped with setting up your timing devices and offered the Static Stretching demonstration. Also look at Dynamic Stretchingbefore your workout.