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Dear First Striders,
Your attendance has been impressive, Striders! Well done!
GRADUATES THIS WEEK: Congratulations to the 13 participants who earned their Graduation shirt this week! These gals have attended 100% of the workshops so far! Well done!
PANTHER: Mary Laughlin & Carol Shaw
GAZELLE: Joan Easter, Liza Long, Brenda Osorio & Anna Sullivan
CHEETAH: Jill Long & Pam Powell
LYNX: Judy Beckwith, Sandra Holloway & Linda Roth
FOX: Judith Taylor & Isla Yarnell
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 Kelly Chandley, celebrating her birthday, spoke about striding wear for weather conditions and safety. Don’t let…
- rain stop you…wear lightweight rain gear and a hat with brim to keep dry
- cold stop you…wear clothing of appropriate weight for the temperature, layer with wicking fabric closest to your body and outer wear that can be unzipped or removed to be wrapped around your waist as you warm up, accessories like a hat, mitts and neck warmer are useful depending on the temperature (attached is a handout with cold weather tips. It’s also available on our website under Workshop Topics)
- And always be mindful of your personal safety, especially during low light conditions. There are multiple accessories that can keep you visible to vehicles…reflective clothing, safety vests, lights, etc. Be sure that you can be seen by vehicles approaching you in both directions.
Continue to take good care of yourself, Striders! And, as always, do your homework and you'll see even more improvement!
Jane and your mentors
P.S. Don’t forget to mark your calendar…
*** November 10 - 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.
*** November 17 - 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, our route includes parts of the City of North Myrtle Beach Great Christmas Light Show that evening! In advance of the festive show's official opening! 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!