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Dear First Striders,
We're half way through our 12 week workshops! Another great Wednesday night! We are enjoying our animal groups. You seem to be improving each week and it's fun getting to interact with some new friends.
WEEK 6 HOMEWORK: Our Training Schedule adds an additional day to your weekly workouts.
--- Interval Minutes - (3 Easy; 4 Hard) x 4 Repetitions (38 min Total)
--- Before & After - Always start with a 5 min warmup. Always end with a 5 min cool down.
--- 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 Wednesday, Friday and Monday. Add your easy 30-min day on either Saturday or Sunday (this was your previous 2-day rest days). Questions? Reply here and ask me (Jane).
TOPIC: Incontinence & Osteoporosis - Our thanks to Melissa Wagner, PT, DPT, with McLeod Health Seacoast Physical Therapists, for speaking about issues of incontinence and osteoporosis. Melissa works with patients who have pelvic floor dysfunction and enjoys spreading awareness of the importance of pelvic rehabilitation and education. She works with your doctor to diagnose and treat incontinence caused by surgery, weak pelvic muscles, and other issues. Melissa also spoke about osteoporosis, a condition that can affect post-menopausal women, and how physiotherapy can be used to protect and strengthen your bones. Check out the handout on Incontinence and Osteoporosis or on our website under Workshop Topics. Read more about Melissa and other McLeod Health physiotherapists here: https://www.mcleodhealth.org/locations/mcleod-seacoast/physical-therapists-seacoast
We also met Jennifer Beverly, Manager of Communications with McLeod Health. Jennifer invited First Striders to get in touch with her if they need any assistance with setting up appointments or finding a McLeod Health doctor or clinician. Contact Jennifer Beverly at (843) 390-8327 or email@example.com.
MARK YOUR CALENDAR:
*** November 9th - First Strides NMB Graduation Celebration - This night will run longer timewise than most nights so please plan ahead. We will distribute graduation shirts to those of you that have attended "at least" 8 of our 12 workshops. Most of you are well on your way to "earning" your 8 night attendance already and we still have 6 weeks left. GREAT JOB!
*** November 16th - First Strides NMB 5K Stride (Walk & Run) under the lights of the North Myrtle Beach Great Christmas Light Show! This is our 12-week goal, to be able to do an official 5K event (3.1 miles). 5K distance will probably take between <30 minutes to about 1 hour. Median time last year was about 45 minutes. Please plan for a longer evening to help cheer fellow Striders past the Finish Line! Again this session, our sister First Strides Brunsco Workshop (Brunswick County) participants are going to join us for our final accomplishment!
Do your homework, attend the workshops (and earn your graduation shirt) and we’ll meet up again next Wednesday at 5:30 pm at the NMB Sports Park Amphitheater!
Jane and your mentors
P.S. GSRC VOLUNTEERS NEEDED: GSRC is looking for help staffing our Grand Strand Running Club Booth at the Health & Wellness Expo for the upcoming Myrtle Beach Mini.
Expo dates and times:
Wed. Oct. 12th 4:00 - 8:00 pm
Thur. Oct. 13th 4:00 - 8:00 pm
Fri. Oct. 14th 12:30 - 7:30 pm
Sat. Oct. 15th 1:30 - 6:30 pm
If you have 2-3 hours to give one of these days, please contact Terry Terragna at firstname.lastname@example.org with your availability. He will coordinate with you.