First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 6 Email

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:  Pelvic Health & Exercise - Our thanks to Dr. Elena Gore, MD, MPH with McLeod OB/Gyn Seacoast for speaking about our pelvic health and in particular stress incontinence. Don’t let urinary incontinence be a barrier to you in your exercise program. Keep your pelvic muscles fit by practicing Kegel exercises. Click here to learn more>>  Also, available on our website and attached here is a handout from Spring session speaker, Taylor Sawyer, Pelvic Rehabilitation Therapist with McLeod Health, with some additional useful information.

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..


               *** November 10 - 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 17 - First Strides NMB 5K Stride (Walk & Run) - This night is special! We will get to experience parts of the City of North Myrtle Beach Great Christmas Light Show that evening! In advance of its official opening! 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!

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. Discount for Calabash Turkey Trot for First Strides NMB participants! We’re grateful to Coastal Race Production’s Johnna (Jojo) Terragna (former mentor) for offering us a 10% discount to participate in the November 25th Calabash Turkey Trot on November 25th. Register at and enter FSNMB for a special discount!

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