First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 4 Email

Dear First Striders,

We had a great night on Wednesday!  Everyone was in one of our 5 animal groups, met your fellow striders and your 3 mentors, and did a great job with the workout!

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.

CHECK IN PROCEDURE:  From now on, you will be checking in with your animal group mentors when you arrive.  Don’t know where to go? Check in with either Jane Serues or Tricia Redovian...they’ll help you out.

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!


     ---  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 - Unfortunately our scheduled speakers, Paul and Cathy Rogers, owners of Fleet Feet Myrtle Beach (co-sponsor of First Strides NMB) were unable to join us. Jane Serues and Kelly Chandley filled in admirably though. Jane spoke about the importance of properly fitted running shoes.  On our website you’ll find some advice on Shoe Selection and the Perfect Fit. Kelly spoke about sports bras and striding apparel. Those topics are also available on our website.

The Fleet Feet store in Myrtle Beach is an excellent source not only for shoes and apparel but 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).

PHOTOS ON FACEBOOK:  Check out our private Facebook page for great photos of our workshops.  If you see yourself or someone you know, please "tag" your/ their picture 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!  During one of the upcoming weeks, we will be distributing a GSRC shirt to all new members.  The free shirt is a one-time perk for "new members" only.

Don’t forget to do your homework this week and we’ll see you again on Wednesday at 5:30 pm.

Jane and your mentors

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