First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 11 Email

Dear First Striders,

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

Many 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 17 striders who earned their Graduation shirt this week!  There are now 65 of you who have reached that goal!  7 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 2021 Striders.  We are impressed by you all!

     FOX:    Judy Virgil                           
     GAZELLE:  Dee Cochran, Judith Diem, Deborah Lowe, Nancy Seddinger
     PANTHER:  Kimberly Clark, Nancy Marx, Bridget Mayhew, Jacqueline Ramsey, Laurie Thomas, Robin Weaver    
     LYNX:  Katie Doria, Gerri Goodrich, Kim Marks, Steva Mervin, Marie Pavonarius, Liz Rogers                             
     CHEETAH:  Corie Meese                     

For those "graduates" (7) not present this week, your shirts will be with your group's mentors.  For those graduates not able to get their shirt, email me to arrange for pick up in the near future.
     ---  Interval Minutes - (1 Easy; 9 Hard) x 4 Repetitions
     ---  Before & After - 5 min warmup.  5 min cool down
     ---  How often?  NEW!!! 5 days/week is suggested.  The extra days are an optional 30-minute "easy pace" workout.  Keep 1 easy day between intervals.

TOPIC:  Getting Better.  Jane talked about how you continue to improve after our 12 workshops.  The training principles are the same:  Stress + Rest = Improvement. See the flyer attached and on our website.
Her advice:
     ---  Mix up your training days vs doing the same thing every workout
     ---  Don't add more than one new "stress" per workout
     ---  Only add 10% of your weekly distance or minutes in any given week 
     ---  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 (
                   ***  Making Strides - Optional get together on Wednesdays at 5 pm for those that want to learn some ways to add speed to your week. We will firm up when it begins.  Group will meet December through February (if there is interest). More info to come. 

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 race.  Plus 100% Attendance award. There will be some final announcements.  Anticipate race start at 5:45 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 pink graduation shirt for a different size or color. Limited color options:  Purple (1 XSm, 6 Sm, 8 Med).  Beige/Gray (2 Med, 1 2X).  Electric Blue (1 Med).  After the race, you can buy any remaining "old" graduation shirts for $5 (Bargain!  Please bring small $ bills).

      ***  Please 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 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!  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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