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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: (April 7th - April 13th) - 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) 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: Motivation & Mental Health - Our thanks to Julie Mullins, a counselor at The Center for Counseling & Wellness(www.thecenter4counseling.com) in North Myrtle Beach (110 Ye Olde Kings Hwy, NMB) on the street behind Hwy 17/Main Street McDonald's) and an original First Strides NMB mentor. Julie shared many benefits that exercise/movement provides towards our mental health (reduce stress, anxiety, depression, ADHD; improve mood, sleep, self-esteem). That is just the "mental health" benefits! Add that to the physical benefits we experience ... and the social benefits too! You are doing a good thing for yourself - and for those that depend on you and love you!
GSRC MEMBERSHIP: All First Stride NMB participants receive a free one year membership to the Grand Strand Running Club. First-time members will receive a free GSRC shirt, to be handed out at future workshops. GSRC invites you to join its activities...learn more on GSRC’s website
and Facebook page.
MARK YOUR CALENDAR:
*** May 12 - 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!
*** May 19 - First Strides NMB 5K Stride (Walk & Run) - This is our 12-week goal, to be able to do an official 5K event (3.1 miles). This night will also run longer than normal. 5K distance will probably take between <30 minutes to about 1 hour. Median time last year was about 45 minutes. It's nice to hang around and help cheer Striders in! Please plan to join us.
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