In order to use RunSignup, your browser must accept cookies. Otherwise, you will not be able to register for races or use other functionality of the website. However, your browser doesn't appear to allow cookies by default.
If you still see this message after clicking the link, then your browser settings are likely set to not allow cookies. Please try enabling cookies. You can find instructions at https://www.whatismybrowser.com/guides/how-to-enable-cookies/auto.
Dear First Striders,
Your attendance has been impressive, Striders! With 4 workshops remaining, all but a handful of you can still earn that shirt. Well done! Even if you can't attend 8, please join us when you can.
GRADUATES THIS WEEK: Congratulations to the 12 participants who earned their Graduation shirt yesterday! These gals have attended 100% of the workshops so far! Woo-hoo!
PANTHER: Nancy Flowers, Nancy Marx and Lynn Moritz
LYNX: Jean Henderson
GAZELLE: Judy Beckwith and Judy Cluett
FOX: Anita Bull and Brenda Osorio
CHEETAH: Cindy Kemp, Pam Powell, Kathy Smith and Anna Sullivan
WEEK 8 HOMEWORK:
--- Interval Minutes - (1 Easy; 4 Hard) x 6 Times.
--- Before & After - Always start with a 5 min warmup. Always end with a 5 min cool down. (40 minutes total)
--- How often? 4 days again this week!
*** This extra day each week is optional ... NOT mandatory.
*** A 30-min "easy pace" extra day helps "build your base" level of endurance.
*** Keep doing your 3 Interval Workout days with at least one day rest between them.
*** Add this extra easy workout in during your 2-day rest break - either the day before or after an intervals workout - it doesn't matter.
TOPIC: Mentor Ginny Wolfe, owner of One Body Fitness and sponsor of First Strides NMB, spoke about the importance of a variety of fitness activities to keep us healthy, happy and loving life! As a fitness trainer, she has seen the benefits of exercise. Weight training (either our own body weight or actual weights, kettlebells and/or resistance bands) builds muscle that helps to burn fat and tone our bodies. Cardio exercise, like running and walking, keeps our heart healthy and improves our lung capacity. Yoga and Pilates improves flexibility and strengthens our core (abdominal and back muscles). Doing a combination of these types of exercise is referred to as cross training and benefits us in so many ways. See the flyer attached and on our website under Workshop Topics. Ginny invites all of us to reach out to her at One Body Fitness for more personalized advice about keeping fit and staying healthy.
GSRC SHIRTS: First-time Striders (those new to the Grand Strand Running Club) received their "new" club membership shirt. For those not present, we'll get you your shirt in the next 2 weeks.
GRADUATION SHIRTS: Our FS-NMB Graduation shirt (that you earn by attending at least 8 of 12 workshops) is a short sleeve, V-neck, high-tech fabric shirt in a "women's cut". In the past, we have found that many registrants order a size that is too small for them. This week (and next week) we had sample sizes from prior workshops for you to hold-up/try on and either confirm the size you registered with or change it for a better fit. We order the sizes you requested so there is very little inventory flexibility. Check in with us next week if you were absent this week. We want you all to get a shirt you will want to wear!
Continue to take good care of yourself, Striders! And, as always, do your homework and you'll see even more improvement!
See you next Wednesday!
Jane and your mentors
P.S. Don’t forget to mark your calendar…
*** May 11 - 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.
*** May 18 - First Strides NMB 5K Stride (Walk & Run) - This night is special! It's our 12-week GOAL to complete a 5K (3.1 miles) event. AND, this year the Striders from First Strides Brunsco will be joining us for the 5K. The 5K distance (3.1 miles) usually takes 30 - low 60 minutes. The Median time last year was about 45 minutes. Please plan for a longer evening to help cheer fellow our Striders past the Finish Line!