First Strides® - North Myrtle Beach Workshop

Fall: 8/31/22 - 11/16/22 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 7 striders who earned their graduation shirt our final night!  That means a grand total of 73 graduates for Fall 2022!  Well done, Striders!

PANTHER:  Maureen Hanrahan    

LYNX:  Vivian Simms, Pam Vanselous-Forsythe              

GAZELLE:  Betsy Faulk, Brandy Phillips

FOX:  Elaine DiDio, Dee Osterle


100% Attendance:  6 Striders & 5 Mentors earned the coveted “I’m Perfect” pin!

 

CHEETAH: Dawn Lee;  GAZELLE: Joann Easter;  LYNX:  Judy Cluett, Lynn Moratz, Susan Stoveken;  PANTHER: Ann Yochim

MENTORS:  Cindy Kemp & Brenda Schwartz (Gazelle); Pam Powell & DJ Vogel (Lynx) and Jane Serues

 

5K RACE RESULTS:  We had 84 finishers in our 5K (3.1 mile) goal event.   Cheetah Natasha Broughal was our 1st finisher in a time of 27:59 (9:03 pace = 9 minutes and 3 seconds per mile).  The "median" (middle) pace was a 47:38 5K (15:01 pace). 

 

Results have been sent to your email. You can also scan the QR code below. The results are also available on our website.
 
 
HOMEWORK:  You are on your own but you know what you need to do.  Click here to read  the “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://d368g9lw5ileu7.cloudfront.net/races/race76187-customSectionAttachment5f64e6857cbe40.80409972.pdf 

 

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.

 

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

Jane and your mentors

 

P.S. UPCOMING EVENTS:

GRAND STRAND RUNNING CLUB – 

Website:  www.grandstrandrunning.com

Facebook:  GSRC Myrtle & North Myrtle Beach Area Runners https://www.facebook.com/groups/grandstrandrunner/

 

FLEET FEET – MYRTLE BEACH – Quality equipment and helpful advice.  Also Training Programs for different levels and race distances.  https://www.fleetfeet.com/training?s=myrtlebeach

 

ONEBODY FITNESS – LITTLE RIVER:  Stretching mentors Ginny Wolfe & Julie Bell offer group personal training program with 30-minute guided, station-based workout for all fitness levels.  Great for strength, balance and aerobic health with a lot of added fun! https://www.onebodyfitness.net/classes

 

THURSDAY, NOVEMBER 24 – CALABASH TURKEY TROT 5K, 10K & 1 MILE This is one of the events put on by the First Strides Brunsco leader you met.  Remember to add “Strides” to the Coupon Code at checkout for a 10% discount.  Great bling! https://coastalraceproductions.com/race/calabash-turkey-trot/

 

TUESDAY NIGHT NMB GROUP RUN/WALK @ 6:30 pm.  This weekly 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 fellow striders to join you. Several of us go out to dinner afterwards and you’re welcome to join us.

 

FIRST STRIDES NMB SPRING 2023 WORKSHOP – Our Spring 2023 First Strides NMB workshop is scheduled to begin at 5:30 pm Wednesday, March 1st for 12 weeks through May 17th. Registration will open on December 15th.  Check our First Strides NMB website, https://www.firststridesnmb.com/, for more information and where you can download the flyer for the Spring 2023 Workshop.  You are welcome to join us again.  Please share the opportunity with family and friends...maybe even surprise them with the gift of sharing First Strides NMB Spring 2023 with them!

 

FRIDAY, DECEMBER 2ND - THE NIGHTMARE BEFORE CHRISTMAS 5K. Mentor Pamela Rumely is inviting First Strides NMB Mentors and participants to join her at the 2nd Annual 5K Cheer Wearing Your Holiday Gear! If you are bringing a dish please drop it off at address 1311 Battery Park Drive, North Myrtle Beach, SC 29582. Someone will greet you at your car to assist you. All vehicles are to park behind Carrabba’s or Mellow Mushroom’s parking lot.  
 

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