First Strides® - North Myrtle Beach Workshops

Dear First Striders,

Another great Wednesday night last week!  The evening was comfortable, your animal groups worked well and you seem to be enjoying your group-mates and mentors.  We love that!

WEEK 5 HOMEWORK: (September 25th - October 6th):

     ---  Interval Minutes - (2 Easy; 3 Hard) x 5 Repetitions
     ---  Before & After - Always start with a 5 min warmup.  Always end with a 5 min cool down.    
     ---  Translation - 5 min warmup + 2 min easy + 3 min hard + 2 easy + 3 hard + 2 easy + 3 hard + 2 easy + 3 hard + 2 easy + 3 hard + 5 min cool down. (35 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 Paul Rogers from Fleet Feet Myrtle Beach (a First Strides NMB supporting-sponsor).  Paul talked about the importance of getting a shoe that fits your foot.  Fleet Feet has great technology to help you do just that and the staff expertise to help you.  Remember ... proper "fit" is most important - not brand name or color or whatever your grandmother wears!  We will attach the handout:  Shoe - Perfect Fit to help you understand what "fit" means. It's also on our website under Workshop Topics on the left.

CHECKIN PROCEDURE:  Checkin with your new group mentors when you arrive at the stage.  

GSRC MEMBERSHIP:  You are now officially Grand Strand Running Club members!  The free membership is part of your First Strides NMB registration fee.  The GSRC is an affiliate of the non-profit, national Road Runners Club of America.  Their goal is to promote fitness through walking and running.  We hope you will join in on club events once activities start up again as congregating becomes safer.  

We will be distributing a free GSRC shirt to all first-time members at the end of class.  The free shirt is a one-time perk for "new members" only.  Those of you that received your shirts last Fall 2019 are invited to wear your shirt in support of the club's membership if you'd like!  Your membership was renewed for an additional year until 9/30/2021. 

TRAINING SCHEDULE CHANGE COMING WEEK 6:  Most of you seem to be 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 this Wednesday, 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.
 
Remember to use links below for our private First Strides - North Myrtle Beach Facebook page and this email address for questions.

Again, we thank you for your consideration of the "social distancing" guidelines recommended.  We are impressed with your cooperation, progress and your pleasant interactions!  You are our focus!

Jane and your mentors

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For details, go to:  www.FirstStridesNMB.com

For questions, email:  FirstStridesNMB.gsrc@gmail.com

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