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Dear First Striders & Mentors -
We had a great night on Wednesday! Comfortable temperatures. Nice turnout. And we fell into our 5 animal groups with 11-13 participants in each group. That is a great number for our 3 Mentors per group to share with!
WEEK 4 HOMEWORK: (September 23rd - 30th):
--- Interval Minutes - (3 min Easy; 3 min Hard) x 4 Repetitions
--- Before & After - Always start with a 5 min warmup. Always end with a 5 min cool down.
--- Translation - 5 min warmup + 3 min easy + 3 min hard + 3 easy + 3 hard + 3 easy + 3 hard + 3 easy + 3 hard + 5 min cool down. (34 min Total).
--- How often? 3 days again this week (every-other-day! Do NOT do 2 days in a row! Wednesday's workout counts as 1 workout).
TOPIC: Our thanks to Cathy Rogers from Fleet Feet Myrtle Beach (F.S. co-sponsor). She talked about buying a well-fitting sports bra and dealing with the elements and cooler temperatures by layering and such. You'll find the store is an excellent source for all kinds of fitness related questions and issues. It's like having an extension of our mentoring team.
SMALLER GROUPS: We did add more Striders into our smaller, animal groups this week! The integrity of the groups is an important element to the success of your First Strides NMB experience. Being with other women of similar ability in the same group has many benefits: groups get less spread out between intervals; opportunity to make new friends who may become lifelong training partners; and Striders & Mentors get to know each other better and provide additional support. It adds a "fun" element to your workouts and commitment to the 12 weeks!
Remember - If you are struggling to keep up or finding yourself out in front alone, it might be good to talk to your mentor and perhaps move to the next group. Some feel better at the front of a pack. Others prefer the challenge of being pushed by your peers week to week. If you have company around you, you are probably well-placed.
CHECKIN PROCEDURE: From now on, you will be checking in with your new animal group mentor when you arrive. If you have not attended the last 2 weeks, come to the stage and see Jane for advice where to go.
PHOTOS ON FACEBOOK: Check out our private Facebook page for great photos of many of us taken by Mentor Julie Bostian. If you see yourself or someone you know, please "tag" your/ their picture with your/their name so we can get to know each other better. Remember to click JOIN if you haven't already done so. See link below.
GSRC MEMBERSHIP: Your First Strides NMB registration includes a 1-year, individual membership to the Grand Strand Running Club, a local affiliate of the non-profit, national organization of the Road Runners Club of America. Their goal is to promote fitness through walking and running. The GSRC and the City of North Myrtle Beach are our Co-Presenting Sponsors. We are fortunate to have their support! We will be distributing a GSRC shirt to all new members. The free shirt is a one-time perk for "new members" only.
Remember to use links below for our private First Strides - North Myrtle Beach Facebook page and this email address for questions.
Thank you for your cooperation getting our groups organized the last 2 weeks! You look terrific!!!
Jane and your mentors
For questions, email: FirstStridesNMB.email@example.com
Visit our private Facebook page here: