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First Strides® - North Myrtle Beach Workshop

Fall 2024: Thursday, August 29th through Thursday, November 7th Little River, SC 29566 US Directions

Week 6 Email

Dear Striders,

We're over half way through our 11 weeks workshop!  Another great Thursday night!


NOTE: Our Training Schedule adds an additional day to your weekly workouts…see below.

Start with warm up stretching
5 minute warm up
Then 4 repetitions of the EASY/HARD Interval Minutes3 minutes easy, 4 minutes harder
3 minutes easy, 4 minutes harder
3 minutes easy, 4 minutes harder
3 minutes easy, 4 minutes harder
5 minute cool down
End with cool down stretching
     ---  How often?  NEW!!!  4 days this week!  

How this works:
               ***  This extra day is optional ... NOT mandatory.  
               ***  Adding one 30-min "easy day" to your week will advance your progress more quickly.  It's called "building your base" level of endurance.
               ***  Keep doing your 3 Interval Workout days with at least one day between them.  
               ***  Add your 4th day (easy 30-minute walk or slow pace jog) during your 2-day rest break - either the day before or after an intervals workout - it doesn't matter.

Example:  Say you do your Interval Workout on Thursday, Sunday, and Tuesday. Add your easy 30-min day on either Friday or Saturday (this was your previous 2-day rest days). Questions?  Ask your mentors.

TOPIC: Nutrition - Michelle Apple, RD, LD, Clinical Dietitian at McLeod Loris is a registered and licensed dietitian for over 20 years and an athlete. A breast cancer survivor, she founded the Apple Breast Cancer Warrior Foundation to help other breast cancer patients.

Michelle understands the important role nutrition has in maintaining our health and provided us with several recommendations, including: eat breakfast - then eat throughout the day about every two hours to maintain a healthy blood sugar; eat healthy foods like fruits and vegetables and complex carbohydrates; hydrate with lots of water not liquids loaded with sugar; and be positive every day. Nutritional counseling is available through McLeod here for more information. 

The handout “5 Nutrition Tips for Working Out” is available on our website (look under Workshop Topics).

Do your homework, attend the workshops (and earn your graduation shirt) and we’ll meet up again next Thursday at 5:30 pm at the NMB Sports Park Amphitheater!

Your First Strides NMB Mentors

P.S. Planning ahead…please plan to stay a little later during the last two weeks of our workshops. During Week #10, we’ll be celebrating our graduates and handing out graduation shirts at the end of the workout. During Week #11, we’ll be achieving our goal of completing our 5K and we hope everyone will stay a little later to cheer on all the Striders who cross the finish line!

P.P.S. Reminder… GRAND STRAND RUNNING CLUB MEMBERSHIP: First-time First Striders receive a free t-shirt and a free one-year membership in the Grand Strand Running Club (GSRC). Learn more about Grand Strand Running Club here>>  and on Facebook>>

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