First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 9 Email

Dear Striders,

It’s already Week 9 and your progress is evident.

GRADUATION SHIRTS EARNED:  A BIG week!!!  Congratulations to the 20 striders who earned their Graduation shirt this week! There are now 33 of you who have reached that goal.  We have 21 more on deck to earn their shirt next Wednesday. This is impressive!  Keep it up!!!  
     FOX:             Cindy Byrd, Cindy Kemp, Debbie Kephart, Jeannine Saylor, Patti Van Ornum 
     PANTHER:    Susan Carter
     CHEETAH:    Dana Corley, Colette DeThomas, Roxann Marshall, Sherl Welch
     LYNX:            Sandra Davis, Debbie Hardee, Mary Robidoux, Marybeth Sevelovitz, Ardella Simmons
     GAZELLE:     Mary Lee Brown, Cookie Cothran, Joan Ford, Beverly Grant, Claire Wilson

First Strides NMB graduation shirts will be handed out to all who complete 8 of 12 workshops during Weeks 11 and 12.

     ---  Interval Minutes - (1 Easy; 5 Hard) x 6 Repetitions
     ---  Always start with a 5 min warmup.  Always end with a 5 min cool down.  Total = 46 minutes   
     ---  How often?  4 days again this week!  This optional 30-minute "easy pace" workout should be done one of the 2-day rest break.               

TOPIC:  Michael Warner, husband of Mentor Shelly Warner, shared his inspiring story of overcoming obstacles to becoming a runner. A health condition and a very serious accident didn’t stop him from achieving his goal. He reminded us that we all had a “why” for joining First Strides NMB and we should keep that “why” with us and see the completion of our workshop as a new beginning on our path to a healthier lifestyle. Read more about Michael and Shelly’s journey here and watch for their soon to be published book, Holy Cow>>

Attached is an article from the RRCA “Why Women Run and Walk”. You can also find it on our website under Workshop Topics.

GRAND STRAND RUNNING CLUB (GSRC) MEMBERSHIP BONUS:  As part of your First Strides NMB participation, you receive a free 1-year membership to the GSRC (local Road Runners Club of America affiliate).  First-time members get a GSRC t-shirt which will be handed out after one of our upcoming workshops.  Check out and on Facebook for opportunities and connections to other walkers/runners.

Keep up the great work ... only 3 more workshops to go!


Jane and your mentors

P.S. Plan ahead Weeks 11 and 12:

               *** 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 around 1 hour.  Median time last spring was about 45 minutes.  Please plan for a longer evening to help cheer all Striders past the Finish Line!

And lastly, a little plug for the City of North Myrtle Beach’s November 19th non-competitive, 2-mile walk/run Dashing through the Glow. Adults (12+) $25.00 / Youth (11 and under) $10: Entry fee includes a runner's bib and finisher medal. Interested? Check it out and register here:


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