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Dear First Striders,
It’s already Week 9 and your week-to-week progress is evident.
GRADUATION SHIRTS EARNED: A BIG week!!! Congratulations to the 9 Striders who earned their Graduation shirt on Wednesday! There are now 20 of you who have reached that goal. We have 29 more on deck to earn their shirt next Wednesday. This is impressive! Keep it up!!!
PANTHER: No graduates this week. (3 next week)
LYNX: Darlene McQuillan (7 next week)
GAZELLE: Sharon Bell (9 next week)
FOX: Anita Bull, Jackie Rose and Suzann Smelzer (4 next week)
CHEETAH: Margaret Alusick, Dana Corely, Colette Dethomas and Wendy Shaver (6 next week)
First Strides NMB graduation shirts will be handed out Weeks 11 & 12 to all who complete at least 8 of 12 workshops.
WEEK 9 HOMEWORK:
--- 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: Tara Bruno, Family Nurse Practitioner (FNP) from McLeod Health, spoke to us about women’s health screenings. Most women know about screening for breast cancer (mammography) and screening for cervical cancer (Pap Smear) but there are multiple other screening tests that can help us better manage our health. We have attached a thorough resource from the US Preventive Services Task Force with descriptions and an age-specific schedule for you. We must all take responsibility for our own health but by working with our health care provider we can stay healthier longer. Tara’s contact information can be found here. Additional fliers with screening information will be found on our website shortly under Workshop Topics.
GRAND STRAND RUNNING CLUB (GSRC) MEMBERSHIP BONUS: This week and last week we handed out a Grand Strand Running Club t-shirt to new/first-time members of the GSRC. Because of your participation with First Strides NMB, you all receive a free 1-year membership to the GSRC (local Road Runners Club of America affiliate). Check out www.grandstrandrunner.com and on Facebook https://www.facebook.com/groups/grandstrandrunner 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. Don’t forget...
*** May 11 - FS-NMB Graduation Celebration - Plan ahead! This night will run longer than most nights. We will distribute graduation shirts to those who have attended "at least" 8 of our 12 workshops. Most of you are well on your way to your 8 night attendance. GREAT JOB! We will also hand out graduation shirts the following week ... read on.
*** May 18 - First Strides NMB 5K Stride Walk/Run - This 5K is our 12-week goal - to be able to do an official 5K event (3.1 miles). This night will also run longer than normal. 5K distance will probably take between <30 minutes to about 1 hour. Median time last year was about 44 minutes. Please plan to hang around, cheer on and congratulate other Striders! This year the participants of First Strides Brunsco (Shallotte) will join us for a joint 5K. Please plan to be part of this accomplishment!