First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 10 Email

Dear Striders,

Can you believe it’s already Week 10! Only two more workshops to go!

GRADUATION SHIRTS EARNED:  Congratulations to the 14 striders who earned their Graduation shirt this week (plus Marti Hardee who "graduated" last week - our error)!  There are now 48 graduates who have reached that goal.  17 more are on deck to earn their shirt next Wednesday or at our final workshop. In fact, 11 others can still reach 8 workshops by our final night!  We hope to see all our registrants!

     CHEETAH:    Tammie Hayes
     PANTHER:    Beverly Delaney, Joann Pittard, Linda Savard, Donna Shortt and Robin Weaver (plus Debbie Hardee).  
     GAZELLE:     Kendyl Finney, Carol Hodrick, Deborah Weist-Hill and Barbara Windish
     FOX:              Vivian Frear, Kelly Ryder and Nancy Slotter
     LYNX:            Susan Bridges
 Congratulations Striders and keep up the great work!

     ---  Interval Minutes - (1 Easy; 7 Hard) x 5 Repetitions
     ---  Before & After - 5 min warmup.  5 min cool down.    
     ---  4 days again this week...this extra 4th day is an optional 30-min "easy pace" workout.  

TOPIC:  Race Preparation and Strategy for Your First 5K - Former FSNMB Mentor Johnna (JoJo) Terragna, co-owner of Coastal Race Productions and current Head Mentor of the inaugural First Strides Brunswick County, provided great advice for your first and subsequent 5K races. She also provided some winter training shirts from a previous event.  A small inventory remains for next week.

It is important to go into a race well-rested. Stick to eating habits your body is used to - do not change things the last few days.  Arrive early before the event so you are not stressed by traffic/parking.  Orient yourself to the venue.  Plan for lines at the toilets.  Do a 5-10 minute warm up with some striding and stretching. JoJo said proper pacing is key to success, but it is a difficult lesson because adrenalin is flowing.  She suggests staying calm, knowing that the only competition that matters is between you and yourself.

For our upcoming 5K race (November 17th), stick to our training schedule with a day or two of rest before Wednesday.  

This may be your first race ever.  It is meant to introduce you to the basic logistics of entering a race and discovering your comfortable pace per mile with or without our easy/hard breaks. Learning pacing is difficult for some - it's called controlling your competitive instincts.  Do not add pressure on yourself this first event.

Our 5K Strides race is meant to be a positive, learning experience and not intended to be a competitive event. You are trained to do the distance. Be conservative with your pace. We want you to "love" the race experience. Your finish time will be your benchmark.

HANDOUTS: This week we have two handouts for your review, Race Preparation and Race Strategy for your first 5K. Both are available under Workshop Topics on our website. Race Strategy is also attached to this email.

GRAND STRAND RUNNING CLUB MEMBERSHIP SHIRTS:  GSRC membership shirts for all "first-time" members were handed out on Wednesday. For those absent “first-time” members, your shirt will be available the next 2 weeks for you to pick up. Check with your mentor.


               *** November 10th is our Graduation Celebration - Graduation shirts will be distributed (and Week 12 too). Plan to stay a bit longer this evening to celebrate!

               *** November 17th is our First Strides NMB 5K Stride Walk/Run - Completing a 5K (3.1 miles) is our 12-week goal. Plan to stay longer to celebrate!  


Only 2 more workshops left.  You are doing great, Striders!  Keep it up!

Jane and your mentors

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