First Strides® - North Myrtle Beach Workshop

Dear Striders!

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

WEEK 6 HOMEWORK:

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 Minutes

3 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...see Static Stretching Cooldown>>
     ---  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?  Ask your mentors.

THIS WEEK’S TOPIC:  Cathy Rogers (owner of Fleet Feet Myrtle Beach) reminds us about a very important piece of equipment for a successful striding lifestyle: Sports Bras. Buying something that fits your your chest is what's most important for comfort, support and avoiding injury. Cathy showed 3 examples of sports bras but noted that Fleet Feet has many different styles and sizes and is ready, willing, and able to help you choose the best sports bra for you!

The following handouts are available on our website:

Sports Bras Basics and Women's Striding Apparel

And don’t forget that Fleet Feet can also help you with shoe selection (and give you 10% off your purchase).

Shoe Selection and Shoe-Perfect Fit 

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 one-year membership in the Grand Strand Running Club (GSRC). Learn more about Grand Strand Running Club here>>  and on Facebook>>