First Strides® - North Myrtle Beach Workshop

Fall: 8/31/22 - 11/16/22 Little River, SC 29566 US Directions
Week 11 Email

Dear Strider,
PLEASE READ. There is a lot of stuff here.

Another great night of striding and getting ready for our 5K next Wednesday!

65 striders received their First Strides NMB graduation shirts and more will earn their shirt by showing up next week! You should ALL be proud of your accomplishments!

GRADUATION SHIRTS EARNED:  Congratulations to the 15 striders who earned their graduation shirt this week plus 4 we neglected to congratulate last week!  There are now 65 of you who have reached that goal!  6 more are on deck to earn their shirt next week.  And 7 have 100% attendance.  This is a very strong success rate for you Fall 2022 Striders.  We are impressed by you all!
FOX:    Dana Corley, Deborah Delp* Kathleen Fortier, Vivian Frear*, Cheryl Hatfield, Nicole Rodgers*,  Joanie VanDyken                        
GAZELLE:  Tammy Housand Lilly, Joanna Muller, Terry Pierce
PANTHER:  Laurie Barone, Elida Crowley*, Rebecca Paterson, Linda Woodward, LeAnn Xavier
LYNX:        Toni Higgins Moriarty, Sarah Tulloss                    
CHEETAH:  Cindy Byrd, Carla McSwain,                     
* Earned shirt Week 9 or 10 - Belated congratulations.

    ---  Interval Minutes - (1 Easy; 9 Hard) x 4 Repetitions

    ---  Before & After - 5 min warmup.  5 min cool down

    ---  How often?  NEW this week!!!  5 days/week is suggested.  The extra days are an optional 30-minute "easy pace" workout.  Keep 1 easy day between your 3 interval days.


TOPIC 1:  Preparing for a 5K event – Jane suggests the following:  The day before - hydrate, sleep well and take day off.  Eat easily digestible foods and not too close to your start time.  Race day - Bring warm clothes for before and after.  If it’s cold, start with a light zip jacket you can take off and tie around your waist when you warm up.  Hydrate.  Arrive a little early to avoid rushing.  Realize there may be lines at the toilets plan ahead. Check in for your bib/race number and pin it on your front (not your back).  Warm up a little 5-15 minutes before start time.We will do our stretching.   Starting Line – line up by your pace (our groups).  Plan to go out at a very easy for the first mile, then pick it up just a bit mile 2  and then finish with a comfortable “push: in the last mile.  No sprinting!  Be considerate and cautious with other participants … no darting in front or get too close.  The Finish Line – once you see it, you can stride tall and finish with a smile.  Look for a timing clock to see your time.  Post-race – keep moving for a while or walk backwards along the sidelines to cheer others on.  Hang out and feel free to gloat a little.  You just participated in your first 5K!  That is special and your earned it.


TOPIC 2:  Getting Better - Jane talked about how you continue to improve after our 12 workshops.  The training principles are the same:  Stress + Rest = Improvement. 

Her advice:  Experiment with some new workouts.  Try adding one new stress to your week like speed work, hills, races … but no more than 10% increase each week (further or faster or more frequently or tougher. See the flyer on our websitefor different and fun workouts you’ll enjoy.   Look for groups:  
                   ***  GSRC Tuesday night @ 6:30 pm at Gator Hole Plaza (TGI Friday's parking lot). 3-,4- or 5-mile routes are mapped out and some mentors are usually present
                   ***  Fleet Feet Myrtle Beach has many multi-week training programs for different levels/goals (
                   ***  Coastal Race Productions, JoJo Terragna’s company, offers a number of races of varying distances to choose from (  Great bling!!!  Remember:  10% Discount for all Striders - Coupon code:  “STRIDES” 

Most important of all…don’t stop!  Remember: It is easier to STAY in shape than it is to GET in shape.
GOAL 5K WALK/RUN:  Week 12 First Strides NMB 5K Walk/Run is your introduction to entering a race event ... without the pressure.  You will get a bib number to wear on your front.  We will all stretch and start together.  Then you cover the 5K (3.1 mile) distance at "your own pace".  We will time the event, so look for the clock at the finish.  We will post the results on the amphitheater tower, on our website, on our Facebook page and by email on Thursday. There are no overall or age group awards, but you will get a finisher's medal!

This 5K (3.1 miles) is our 12-week goal.  It is meant to be a positive, learning experience and not intended to be a competitive event.  Mentors will be mixing in with you to cheer everyone on or help you pace or blow whistles "if you want".  You are trained to do the distance. Be conservative with your pace. We want you to "love" the race experience.  It can be a great motivator to watch your continued improvement for years to come. Just have fun!


      ***  We will honor new graduates and graduates not present last week before the 5K.  Plus present 100% Attendance award. There will be some final announcements.  Anticipate race start just before 6 pm (hopefully).

    ***  Invite your family/friends to cheer you on.  It's a great spectator course!  Remind them that entry to the park closes at 6 pm. Remember that most NMB Christmas lights will be on during our 5k!  

      ***  SHIRTS - Before we start next week, you can exchange your safety-yellow graduation shirt for a different size or color. Size and color options are limited.   After the race, you can buy any remaining "old" graduation shirts for $5 (Bargain!)  Please bring small bills ($1s or $5).  Sizes:  Small in purple &dark pink.  Medium in purple, pink, silver & electric blue.  XLarge in Pink & robin egg blue.  3XLarge in robin egg blue (1 only).

      ***  Please bring and recycle your name tag holder and bib number at the stage before your leave!

A special thank you to our outstanding crop of mentors this session.  Thank you all for your time, guidance and enthusiasm!  It could NOT happen without you!  

See you next Wednesday by 5:30 pm for our last workshop and First Strides 5k event under the City of NMB Christmas Lights Festival!  Keep up the good work!

Jane and your mentors

P.S. Jane's final advice for enjoying your 5K experience?

Walk/Run "negative splits"!  What does that mean?  Decrease your minutes per mile pace a bit every mile so you will feel good coming into the finish.  If you start struggling early, back off your pace.  We will have mile markers at each mile so start practicing your subtraction from one time to the next mile time called out. (Practice subtracting 1 mile time from the 2 mile time - it's fun!)

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