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Dear First Striders.
We're half way through our 12 week workshops! Woo-hoo!!! 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: (October 7th - October 13th) - Our Training Schedule adds an additional day to your weekly workouts:
--- Interval Minutes - (3 Easy; 4 Hard) x 4 Repetitions
--- Before & After - Always start with a 5 min warmup. Always end with a 5 min cool down.
--- Translation - 5 min warmup + 3 min easy + 4 min hard + 3 easy + 4 hard + 3 easy + 4 hard + 3 easy + 4 hard + 5 min cool down. (38 min Total).
--- 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 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, an original First Strides NMB mentor and a counselor at The Center for Counseling & Wellness (www.thecenter4counseling.com) in North Myrtle Beach (on the street behind Rt 17/Main Street McDonald's). She shared many benefits that exercise/movement provides towards our mental health (stress, anxiety, depression, ADHD. It improves mood, sleep and self-esteem, plus!). That 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! Congrats!
CHECKIN PROCEDURE: When you arrive, checkin with your group mentors. Note: The group flags move each week to spread out our exits from the stage.
GSRC MEMBERSHIP: For those of you not present this week that are first-time Grand Strand Running Club members, you can pick up your GSRC shirts next week. If someone needs to exchange their shirt size, please wash and fold it "if" you tried it on (for Covid-19 safety). Thank you.
The free shirt is a one-time perk for "new members" only. All 2019 Fall First Striders, your membership has been renewed until 9/30/2021.
MARK YOUR CALENDAR:
*** November 11 - FS-NMB Graduation Celebration - This night will run longer than most nights. So try to 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 your 8 night attendance. GREAT JOB! We will also hand out shirts the following week ... read on.
*** November 18 - First Strides NMB 5K 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.
*** November 20 - Dashing Through the Glow 2 Mile Fun Run & Walk - This event is not part of FS-NMB program but is the kick off for The Great Christmas Light Show presented by our Co-Presenting Sponsor: The City of North Myrtle Beach on site at the NMB Sports Complex. We would like to help promote this fun event for families and friends of all abilities with all the festive lights and Santa's Village activities. More details to follow. Here's information about the event: https://parks.nmb.us/festivalsevents/special-events/dashing-through-the-glow/.
ROAD ID - Identification tags for shoes or bracelets. Information will come out next week on the offerings and purchase process.
We understand that our local Coronavirus numbers have gone up recently. Please remember to wear your mask in public, socially distance and please do not come to class if you don't feel well! We are proud of how well our safety efforts have been going, but we all need to continue to act cautiously in workshops and in public. Stay safe and well.
Jane and your mentors