First Strides® - North Myrtle Beach Workshop

Spring: 3/1/23 - 5/17/23 Little River, SC 29566 US Directions

Week 8 Email

Congratulations to the first graduates of the 2023 Spring session.   24 Striders earned their shirts!  36 may graduate next week!  Your attendance is fabulous, Striders!

CHEETAH:  Cris Best, Mary Johnson, Dawn Lee, Rhonda Riemenschneider (5 on deck for Week 9)

FOX:  Christy Byles, Susan Quinn, Carroll Stratton, Jill Sullivan (10 on deck)

GAZELLE:  Merilyn Chicknavorian, Judy Cluett, Pat Hardcastle, Jeannine Saylor (4 on deck)

LYNX:  Judy Beckwith, Terry Haman, Karen Keeler, Lynda Landis, Karen Musto, Patricia Saukel  (7 on deck)

PANTHER:  Maureen Hiley, Karen Jacobs, Ann Mercado, Susan Nicolosi, Cathy Okeefe, Krystyna Savard (10 on deck)

WEEK 8 HOMEWORK: See Training Schedule>>

Start with warm up stretching..see Dynamic Stretching Warmup>>
5 minute warm up
Then 6 repetitions of the EASY/HARD Interval Minutes1 minute easy, 4 minutes harder
1 minute easy, 4 minutes harder
1 minute easy, 4 minutes harder
1 minute easy, 4 minutes harder
1 minute easy, 4 minutes harder
1 minute easy, 4 minutes harder
5 minute cool down
End with cool down stretching...see Static Stretching Cooldown>>

     ---  How often?  4 days again this week!  Add this optional, extra easy workout in during your 2-day rest break - either the day before or after an intervals workout - it doesn't matter.

TOPIC:  Pelvic Health - Our thanks to Melissa Wagner, PT, DPT, with McLeod Health Seacoast Physical Therapists, for speaking about pelvic health issues. Melissa works with patients who have pelvic floor dysfunction and enjoys raising awareness of the importance of pelvic rehabilitation and education. She works with your doctor to diagnose and treat incontinence caused by surgery, weak pelvic muscles, and other issues. Check out the handout on Incontinence on our website under Workshop Topics. Read more about Melissa and other McLeod Health physiotherapists here:

SHIRTS: Remember that we have Grand Strand Running Club (GSRC) shirts for NEW First Striders AND First Strides NMB Graduation shirts for those who have attended 8 of 12 workshops.

- GSRC new member shirts will be available at the workshop through Week 9. After that, you’ll need to make arrangements with GSRC;

- For Graduation shirts, if you have not yet confirmed your graduation shirt size with the mentors at the front of the stage, please do so before or after next week’s workshop. The shirts run small-ish in the chest so, when in doubt, please order one size larger. We want to make sure we order the size you need!


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


               *** May 10 - First Strides NMB Graduation Celebration - This night will run longer timewise than most nights so please plan to 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 5 weeks left. GREAT JOB!

               *** May 17 - First Strides NMB 5K Stride (Walk & Run). 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!  Again this session, our sister First Strides Brunsco Workshop (Brunswick County) participants are going to join us for our final accomplishment!

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