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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 11 participants who earned their Graduation shirt yesterday by attending their 8th workshop out of 12! They have come to 100% of the workshops so far! Woo-hoo!
GAZELLE: Merillyn Chicknavorian, Joann Easter, Catherine Hessman, Candace Ladd. On deck next week= 5.
FOX: Mary Lickfeld, Deb Stuebe. On deck next week= 7.
PANTHER: No graduates this week. On deck next week= 2.
CHEETAH: Dawn Lee. On deck next week= 8.
LYNX: Judy Cluett, Lynn Moratz, Susan Stoveken, Ann Yochim. On deck next week= 5.
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: 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, including mammograms to screen for breast cancer, PAP tests to screen for cervical cancer, colonoscopy to screen for colon cancer, bone scan for osteoporosis. Amy recommended contacting your primary care physician for details on the screenings available. If you're interested in speaking with Amy, please call (843) 366-3030.
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…
*** November 9th - 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. Most of you are well on your way to "earning" your 8 night attendance already and we still have 4 weeks left. GREAT JOB!
*** November 16th - First Strides NMB 5K Stride (Walk & Run) under the lights of the North Myrtle Beach Great Christmas Light Show! 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 over the Finish Line! Again this session, our sister First Strides Brunsco Workshop (Brunswick County) participants are going to join us for our final accomplishment!