First Strides® - North Myrtle Beach Workshop

Spring 2024: Thursday, February 29th through Thursday, May 9th Little River, SC 29566 US Directions

Week 9 Email

It’s already Week 9 and your week-to-week progress is evident. Give yourself a high five!

GRADUATION SHIRTS EARNED:  Congratulations to those who earned their Graduation shirt this week…attending at least 8 of 11 weeks!  That’s quite an accomplishment. We’ll do graduation next week at which time those who have earned their First Strides tee shirt will be recognized.

WEEK 9 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, 5 minutes harder
1 minute easy, 5 minutes harder
1 minute easy, 5 minutes harder
1 minute easy, 5 minutes harder
1 minute easy, 5 minutes harder
1 minute easy, 5 minutes harder
5 minute cool down
End with cool down stretching...see Static Stretching Cooldown>>

     ---  How often?  4 days again this week!

TOPIC: Bone Health - Family Nurse Practitioner Megan Lentz, from McLeod Primary Care in Little River (https://www.mcleodhealth.org/physician/megan-lentz/), spoke to us about bone health. Megan spoke about the importance of DEXA scans to determine bone health and identified the risk factors for osteopenia and osteoporosis (women, Caucasian & Asian woman, smaller women, poor diet, etc.). She noted the importance of diet (get enough Calcium and Vitamin D to keep your bones strong) and exercise (keeps muscles and bones strong).

Megan provided a handout with information on foods that are high in Calcium. Check it out on our website: https://www.firststridesnmb.com/Race/FirstStrides/Page-70

Dates to Remember:

November 2 - First Strides NMB Graduation Celebration - This night will run longer than normal.  We will distribute graduation shirts to those of you that have attended "at least" 8 of our 11 workshops.

November 9 - First Strides NMB 5K Stride (Walk & Run). This is our 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.  Please plan for a longer evening to help cheer fellow Striders past the Finish Line! 

Mentor Kelly Chandley continued the discussion on the basic etiquette rules for striding, including respecting your fellow striders, private property, and drivers on the road. Stride safely at all times.

Read more on our website here:

https://www.firststridesnmb.com/Race/FirstStrides/Page-68

Continue to take good care of yourself, Striders!  And, as always, do your homework and you'll see even more improvement!

See you next Thursday for Week #10!

Your FSNMB Mentors

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