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Dear First Striders,
Another great Wednesday night! The animal groups are working well and we are seeing your progress!
WEEK 5 HOMEWORK:
--- Interval Minutes - (2 Easy; 3 Hard) x 5 Repetitions. Total = 35 minutes with warm up and cool down.
--- Before & After - Always start with a 5 min warmup. Always end with a 5 min cool down.
--- 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: Women's Heart Health - McLeod Heart and Vascular Institute’s Dr. William (Billy) Jackson spoke to us about preventing heart disease (the leading cause of death in women; 1 in 5 women!). You can’t change your genes but you can lower your blood pressure, manage your cholesterol, control your weight to avoid diabetes, not smoke, and participate in regular physical activity to reduce your chances for heart disease. Also, review the Know Your Numbers handout (handed out in a previous class, attached and on our website here>>).
TRAINING SCHEDULE CHANGE COMING WEEK 6: Most of you are doing your homework and progressing well with our Training Schedule. It is amazing how the stress + rest does show improvement - you find yourself ready for the next week's challenge. Starting next week (not this week!), the schedule calls for 4 days a week of homework - up from 3 days. This 4th day is not mandatory, but very helpful in your progression. We will talk and write about how the extra day gets incorporated into your homework routine on Wednesday and in next week's email.
TRAIL ETIQUETTE NOTE: Many of our trails and bike lanes are narrow. Be aware and considerate of others. Avoid striding more than 2-abreast, which forces others from both directions to step off the path to pass you. Since we don't have eyes-in-the-back-of-our-heads, it's helpful for the passer to announce "Strider back" or "On your left" (or right) so we can shift over. When a passing group is coming towards you, please move to your right (like vehicles) to share the road. If a group has to pass from behind, please announce yourselves ("Striders on your left") to allow the front group to shift right, then pass on your left.
ATTENDANCE IS IMPORTANT: Remember, we incentivize you to "earn" your graduation shirt by attending at least 8* of the 12 sessions ... not that you aren't welcome to come whenever your life allows. We have 7 workshops remaining so you have plenty of time. Presently, we have 25 Striders who have missed only 2 workshops, 39 striders who have missed only 1 and 37 that have not missed any (100%). Woo-hoo! * Remember you all received credit for Week 2 due to our cancellation for "lightning".
Keep up the good work, do your homework and we'll see you next Wednesday at 5:30 pm. Check in with your animal group mentors when you arrive at the amphitheater to get your attendance recorded.
Jane and your mentors
For details, go to: www.FirstStridesNMB.com
For questions, email: FirstStridesNMB.email@example.com