First Strides® - North Myrtle Beach Workshop

Dear First Striders,

We're half way through our 12 week workshops!  Another great Wednesday night!  

GRAND STRAND RUNNING CLUB MEMBERSHIP: First-time First Striders receive a free one-year membership in the Grand Strand Running Club (GSRC). First-timers have received or will receive an email from GSRC asking you to “Claim Your Membership”. Please go ahead and do that to receive your free one-year membership. Learn more about Grand Strand Running Club on its website page and on Facebook.

HOT WEATHER SAFETY TIPS: It was pretty warm on Wednesday and it is sure to get warmer this spring and summer. Read more here about hot weather striding safety under Workshop Topics.

WEEK 6 HOMEWORK: See Training Schedule under Workshop Topics

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

Start with warm up stretching..see Dynamic Stretching Warmup>>
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...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?  Reply here and ask me (Jane).    

TOPIC:  Annual Screening for Women - Amy Klimek, DNP, FNP-C is a member of the medical team of McLeod Primary Care in Little River. Amy spoke to us about recommended screening for women. She initially focused on osteoporosis, speaking to risk factors (women, Caucasian & Asian women, smaller women, poor diet, etc.), screening (DEXA scan), and treatment (including Calcium & Vitamin D).

Amy also spoke about other recommended screenings, including mammograms to screen for breast cancer, PAP tests to screen for cervical cancer, colonoscopy to screen for colon cancer, and others.

Check for the topics below under Workshop Topics:

Women's Screening - Bone Health

Women's Screening - Heart & Vascular

Women's Screening - Colonoscopy

Amy recommended contacting your primary care physician for details on the screenings available. 

You can find contact information for many of the McLeod Health practitioners under Workshop Topics.

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. Please plan to stay a little later during the last two weeks of our workshops. During Week #11, we’ll be celebrating our graduates and handing out graduation shirts at the end of the workout. During Week #12, 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!