First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 12 Email


What a fabulous evening we had for our final night and 5K goal event!  You all did a wonderful job and we're so proud of you!


Graduation Honors:  Congratulations to the 5 striders who earned their graduation shirt our final night!  That means a grand total of 70 graduates!  Well done, Striders!

     PANTHER:    Kimberly Clark

     LYNX:            Kathy Ragan and Erika Stenger        

     GAZELLE:     Mary Ann Lowe

    CHEETAH:    Sarah Shepherd 

100% Attendance:  8 Striders & 4 Mentors earned the coveted reward pin aptly stating I’m Perfect!  

     CHEETAH:   Pam Powell   


     FOX:             Debbie Kephart

     GAZELLE:    Joan Easter, Liza Long and Brenda Osorio

     LYNX:           Judith Beckwith       

     PANTHER:   Mary Laughlin and Carol Shaw   


     MENTORS:  Madalyn Austin (Panther), Brenda Schwartz (Gazelle), DJ Vogel (Gazelle), Tricia Redovian (Head Mentor/Lynx) and Jane Serues (boss!)


5K RACE RESULTS:  We had 60 finishers in our 5K (3.1 mile) goal event.  Tammie Hayes was our 1st finisher in a time of 29:29 (9:30 pace = 9 minutes and 30 seconds per mile "pace").  The "median" (middle) pace was a 15:01 pace (46:35 5K).  Everyone finished under a 20-minute per mile pace ... THAT'S GREAT!!!  

Results have been sent to your email (a 2-page PDF that you can print), are linked below along with the QR code that you can hopefully scan, and will be on our website and our private Facebook page very soon! 

 
(https://resultscui.active.com/events/FirstStridesNorthMyrtleBeachFallWorkshop) 


HOMEWORK:  You are on your own but you know what you need to do.  Read the attached “Getting Better” handout for ideas on how to continue.  And here are a few tips:

·         It is easier to “stay” in shape than to “get” in shape.  Don’t lose the benefits you have gained over the past 12 weeks.

·         3 workouts a week will maintain your fitness level.  Adding a 4th, 5th and/or 6th day of an easy 30-minute stride will allow you to continue to progress (improve).  Always alternate 3 workout days with your easy days.

·         No matter what age or shape you begin at, you can look forward to 8 years of improvement (avoiding injury).


CHECK YOUR NUMBERS:  Do you remember the McLeod Health handout that encouraged you to record your health stats/numbers?  Find it here: https://www.firststridesnmb.com/Race/FirstStrides/Page-36  Now is the time to check those numbers again: blood pressure, resting heart rate, weight, BMI, sizes, waist measurement, stress levels, better sleep are easy to check on your own...others require blood work from your doctor which may not be convenient at this time.  We'd love to hear how you've improved ... you could share them on our private Facebook page (link below) and/or reply to this email with any testimonials.


UPCOMING EVENTS:


     MAKING STRIDES: There may be mid-week get togethers at McLean Park (downtown NMB) for those that want to do some "fun" workouts during the winter.  It may not start until January 5th, but maybe sooner.  We will keep you informed by email or private Facebook if that materializes.

     TUESDAY NIGHT NMB GROUP RUN/WALK @ 6:30 pm.  This weekly Tuesday night workout is open to all walkers and runners.  We have different loops of approximately 3, 4 or 5 miles.  Meet in the Gator Hole Plaza (Walmart/Home Depot) in the parking lot across from TGI Friday’s restaurant.  Come a few minutes early. Invite some of your animal group striders to join you. Several of us go out to dinner afterwards and you’re welcome to join us.

     FIRST STRIDES NMB SPRING WORKSHOP – Our Spring 2022 First Strides NMB workshop is scheduled to begin at 5:30 pm Wednesday, March 2nd for 12 weeks through May 18th. Registration will open in mid-January. Check our First Strides NMB website, https://www.firststridesnmb.com/, for more information. You are welcome to join us again and please share the opportunity with family and friends.


Congratulations again everyone on completing the 12 week First Strides NMB Workshop and our 5K event!  We would love your feedback.

Jane and your mentors

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