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Dear First Striders,
Week 7 of 12 and First Striders are picking up speed and endurance! Congratulations on your progress!
WEEK 7 HOMEWORK (April 14th - April 20th):
--- 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 - McLeod Heart and Vascular Institute’s Dr. Joshua Sibille, MD spoke to us about preventing heart disease (the leading cause of death in women; 1 in 5 women!). Controlling your blood pressure, managing your cholesterol, not smoking, and regular physical activity will reduce your chances for heart disease. Also, review the Know Your Numbers handout (attached and on our website here>>).
GSRC MEMBERSHIP: Angela Robinette, former mentor and Vice President of Grand Strand Running Club (GSRC), welcomed First Striders as members of GSRC. All First Striders receive a free one year membership. New members will receive a free GSRC shirt (one time) in the coming weeks! Learn more at www.grandstrandrunner.com. or on Facebook https://www.facebook.com/groups/grandstrandrunner.
*** May 12 - FS-NMB Graduation Celebration - Plan ahead! This night will run longer than most nights. We will distribute graduation shirts to those who have attended "at least" 8 of our 12 workshops. Most of you are well on your way to your 8 night attendance. GREAT JOB! We will also hand out graduation shirts the following week ... read on.
*** May 19 - First Strides NMB 5K Stride Walk/Run - This 5K is our 12-week goal - to be able to do an official 5K event (3.1 miles). This night will also run longer than normal. 5K distance will probably take between <30 minutes to about 1 hour. Median time last year was about 44 minutes. It's nice to hang around and help cheer other Striders in! Please plan to join us!
As always, do your homework ... it’s the path to improvement!
Jane and your mentors