First Strides® - North Myrtle Beach Workshop

Spring: 3/1/23 - 5/17/23 Little River, SC 29566 US Directions
Week 7 Email

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

WEEK 7 HOMEWORK: See Training Schedule here>>

     ---  Interval Minutes - (2 Easy; 4 Hard) x 5 Repetitions
     ---  Before & After - Always start with a 5 min warmup.  Always end with a 5 min cool down.    
     ---  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.

Questions?  Reply here and ask me (Jane).

TOPIC: Women's Heart Health - Elizabeth Stevens, FNP, Nurse Practitioner with McLeod Cardiology Associates spoke to us about  preventing heart disease (the leading cause of death in women; 1 in 5 women!).  She emphasized the importance of exercise to protect a health heart. Participating in regular physical activity, such as First Strides NMB, can help to lower your blood pressure, manage your cholesterol, control your weight to avoid diabetes, and not smoke, and reduce your chances for heart disease by 50%.  McLeod offers a quick and non-invasive Calcium Scoring screening for heart about it here>>


FIRST GRADUATES:  Next week 17 Striders will/may "earn" their graduation shirts!  They have 100% attendance thus far!  There are still 5 workshops remaining so most of you can do it, schedules permitting.  Remember:  90% of success is showing up! 



               *** November 9th - 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!

               *** November 16th - First Strides NMB 5K Stride (Walk & Run) under the lights of the North Myrtle Beach Great Christmas Light Show! 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!  

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

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