First Strides® - North Myrtle Beach Workshop

Dear First Striders,

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

GRADUATION SHIRTS EARNED:  A BIG WEEK!

Congratulations to our 25 new graduates!  That means a total number of graduates so far is 76.  Next week there are 19 on deck to earn their graduation shirt.  15 Striders have 100% attendance.  These numbers are huge!!!  
 
PANTHER:  Linda Improta, Shirlene Jacobs, Janice Schmalzel, Melissa Vlasaty, Jeanne Wright.   On deck next week = 1
GAZELLE: Barbara Paul, Det Weldon  On deck next week = 5
CHEETAH: Wendy Clark, Alissa Miller, Kathy Smith.  On deck next week = 2.
FOX:  Margaret Alusick Jackie Condelli, Tamy Housand Lilly, Roxann Marshall, Barbara Miller.  On deck next week = 6
LYNX:  Mary Audino, Jenny Compton, Lisa Crossley, Leeanna Dodson, Mary Garner, Kathy Kukowski, Kenzie Mahan, Tammy Miller, Jackie Rauh.  On deck next week = 5
 
Next week (Week #11) and the following week (Week #12), we'll be handing out First Strides NMB graduation shirts to all of our striders who have attended at least 8 workshops this Fall (see P.S. note below).
Congratulations Striders and keep up the great work!

WEEK 10 HOMEWORK: See Training Schedule>>

Start with warm up stretching..see Dynamic Stretching Warmup>>
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...see Static Stretching Cooldown>>

     ---  How often?  4 days again this week!  Add this optional, extra easy workout in during your 2-day rest break - either the day before or after an intervals workout - it doesn't matter.

TOPIC: Race Preparation - Our own Jane Serues spoke to us about preparing for a race, whether it be a 5K or a marathon or anywhere in between! Our race, a 5K (3.1 miles), will be during our last class, Week #12. 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.

Week before:

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!
You'll find all the tips here>>

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

Jane and your mentors

P.S.  MARK YOUR CALENDAR:  Plan ahead for a longer workshop completion time to celebrate!

               *** May 10 - First Strides NMB Graduation Celebration - This night will run longer timewise than most nights so please plan to ahead.  We will distribute graduation shirts to those of you that have attended "at least" 8 of our 12 workshops.  Most of you are well on your way to "earning" your 8 night attendance already and we still have 5 weeks left. GREAT JOB!

               *** May 17 - First Strides NMB 5K Stride (Walk & Run). This is our 12-week 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.  Median time last year was about 45 minutes.  Please plan for a longer evening to help cheer fellow Striders past the Finish Line!  Again this session, our sister First Strides Brunsco Workshop (Brunswick County) participants are going to join us for our final accomplishment!