Week 10 Email
Dear First Striders,
Can you believe it’s already Week 10! Next Thursday is our 5K!
WEEK 10 HOMEWORK:
Start with warm up stretching
5 minute warm up
Then 5 repetitions of the EASY/HARD Interval Minutes1 minute easy, 7 minutes harder
1 minute easy, 7 minutes harder
1 minute easy, 7 minutes harder
1 minute easy, 7 minutes harder
1 minute easy, 7 minutes harder
5 minute cool down
End with cool down stretching
4 days again this week! Add this optional, extra easy workout in during your week.
TOPIC: Race Preparation - Our own Kelly Chandley spoke to us about preparing for a race, whether it be a 5K or a marathon or anywhere in between! Check out Part #3 of race etiquette here:
https://www.firststridesnmb.com/Race/FirstStrides/Page-69
Our race, a 5K (3.1 miles), will be next week on Thursday, Week #11. You'll arrive as usual by 5:30 pm and will receive instructions then...don't worry, it will be so much fun!
But there are tried and true tips to help you prepare for our First Strides NMB 5K and for other races you might be interested in.
This week: Hydrate, sleep well, invite your family'friends to cheer you on
Day before: Hydrate, eat easily digestible meals, plan for the weather (proper attire)
Day of: Hydrate, eat a light meal, arrive early to use the facilities, to check in, warm up, and get ready for the start of the race, enjoy the race then gloat afterward
After the race: Rest, relax, record your results (for later comparison), and celebrate your accomplishment!
5K distance will probably take between <30 minutes to about 1 hour. Remember that you don’t need to regroup…just walk/run your own race.
Please plan for a longer evening to help cheer fellow Striders past the Finish Line! It’s quite an accomplishment for all of you and you should be proud!
You are doing great, Striders! Keep it up!
Your First Strides NMB mentors
P.S. Congratulations to all who earned their First Strides NMB graduation shirt by attending a minimum of 8 workshops this session! Shirts were handed out this week…if you are owed a shirt, please check with a mentor next week to get yours!
