First Strides® - North Myrtle Beach Workshop

Spring: 3/1/23 - 5/17/23 Little River, SC 29566 US Directions

Week 7 Email

Dear First Striders,

Week 7 of 12 and First Striders are picking up pace and endurance! Congratulations on your progress!

WEEK 7 HOMEWORK: See Training Schedule>>

NOTE: Our Training Schedule adds an additional day to your weekly workouts…see below. 

Start with warm up stretching..Dynamic Stretching Warmup

5 minute warm up

Then 5 repetitions of the EASY/HARD Interval Minutes

2 minutes easy, 4 minutes harder
2 minutes easy, 4 minutes harder
2 minutes easy, 4 minutes harder
2 minutes easy, 4 minutes harder
2 minutes easy, 4 minutes harder

5 minute cool down

End with cool down stretching...Static Stretching Cooldown

     ---  How often?  4 days again this week!  
               ***  This extra day is optional ... NOT mandatory.  
               ***  This 4th day per week of 30-min "easy pace" helps "build your base" level of endurance.
               ***  Keep doing your 3 Interval Workout days with at least one day rest between them. 
               ***  Add this extra easy workout in during your 2-day rest break - either the day before or after an intervals workout - it doesn't matter.

TOPIC: Nutrition - Michelle Apple, RD, LD, Clinical Dietition, Loris McLeod is a registered and licensed dietition for over 20 years and an athlete (track, basketball, softball at college, rollerblading, competitive fitness and bodybuilding). Originally from Ohio, she moved to SC in January 2022. She is a 5 year breast cancer survivor and founded the Apple Breast Cancer Warrior Foundation to help other breast cancer patients.

Michelle understands the important role nutrition has in maintaining our health. Michelle provided several recommendations, including: eat breakfast - then eat throughout the day about every two hours to maintain a healthy blood sugar; eat healthy foods like fruits and vegetables and complex carbohydrates; hydrate with lots of water not liquids loaded with sugar; and be positive every day. 

Michelle provided a handout "5 Nutrition Tips for Working Out", available by clicking here. Additionally, there are a number of nutrition handouts located on our website under Workshop Topics. Nutritional counseling is also available through McLeod Health.

Michelle’s motto: Live Life to the fullest because tomorrow is not promised and be kind to yourself.

ATTENDANCE MATTERS: It is important that you check-in with your mentor when you arrive. We want you to get credit so you can “earn” your graduation shirt.

FIRST GRADUATES: Next week 31 Striders with perfect attendance will “earn” their graduation shirts! They have 100% attendance thus far! There are still 5 workshops remaining so most of you can do it too, schedules permitting. Remember: 90% of success is showing up!


Graduation Shirts - Striders who attend at least 8 of 12 workshops will “earn” a First Strides NMB graduation shirt. Please note that we ask you to hold up or try on a shirt to determine your proper size…they are women’s cut and run a bit small and we want to order a shirt that fits you! Please check or confirm what size you chose at registration. Come early or stay after…we’ll have different sizes on the stage available to try on.

GSRC Shirts - First time Striders receive a free one-year membership in the Grand Strand Running Club (GSRC). We handed out some this week and will have more available on the stage after the workout for first timers this coming week.

Do your homework, attend the workshops (and earn your graduation shirt) and we’ll meet up again next Wednesday at 5:30 pm at the NMB Sports Park Amphitheater!

Jane and your mentors


               *** May 10 - First Strides NMB Graduation Celebration - This night will run longer timewise than most nights so please plan 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!


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