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Dear First Striders,
We're half way through our 12 week workshops! Woo-hoo!!! Another great Wednesday night! We are enjoying our animal groups. You seem to be improving each week and it's fun getting to interact with some new friends.
WEEK 7 HOMEWORK: (October 14th - October 20th) - Our Training Schedule adds an additional day to your weekly workouts:
--- 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.
--- Translation - 5 min warmup + 2 min easy + 4 min hard + 2 easy + 4 hard + 2 easy + 4 hard + 2 easy + 4 hard + 2 easy + 4 hard + 5 min cool down. (40 min Total).
--- 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.
Example: Say you do your Interval Workout on Wednesday, Friday and Monday. Add your easy 30-min day on either Saturday or Sunday (this was your previous 2-day rest days). Questions? Reply here and ask me (Jane).
TOPIC: Women's Heart Health - McLeod Cardiology Associate Dr. Nicholas Jebaily, 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 from Week 1. Week 3 Workshop Topic from our website: www.firststridesnmb.com.
GSRC MEMBERSHIP: Speak to Jane if you are a new member and haven't yet picked up your Grand Strand Running Club shirt. Most memberships are good through 9/30/2021. Check out www.grandstrandrunner.com.
MARK YOUR CALENDAR:
*** November 11 - 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 shirts the following week ... read on.
*** November 18 - 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). 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 45 minutes. It's nice to hang around and help cheer Striders in! Please plan to join us.
*** November 20 - Dashing Through the Glow 2 Mile Fun Run & Walk - Plans are still tentative! This event is not part of FS-NMB program but is the kick off for The Great Christmas Light Show presented by our Co-Presenting Sponsor: The City of North Myrtle Beach. Location is on site at the NMB Sports Complex. This fun event is for families and friends of all abilities. Check for updates at North Myrtle Beach Parks and Recreation website.
ROAD ID: - Identification tags for shoes or bracelets. Check out www.roadid.com for safety tags to wear on your shoe or wrist when out exercising. All Grand Strand Running Club members (that's you!) get 20% off if you order before November 4th. Coupon Code: GRANDSTRANDRUNNING2020
Remember to use links below for our private First Strides - North Myrtle Beach Facebook page and this email address for questions.
Please continue to be diligent about your safety in these challenging times. We want all of you to earn your graduation shirt.
As always, do your homework!!!
Jane and your mentors
For questions, email: FirstStridesNMB.email@example.com