In order to use RunSignup, your browser must accept cookies. Otherwise, you will not be able to register for races or use other functionality of the website. However, your browser doesn't appear to allow cookies by default.
If you still see this message after clicking the link, then your browser settings are likely set to not allow cookies. Please try enabling cookies. You can find instructions at https://www.whatismybrowser.com/guides/how-to-enable-cookies/auto.
Dear First Striders,
Week 7 of 12 and First Striders are picking up pace and endurance! Congratulations on your progress!
WEEK 7 HOMEWORK:
--- Interval Minutes - (2 Easy; 4 Hard) x 5 Repetitions = Total 40 minutes
--- 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.
TOPIC: Women's Primary Care Health - We’re grateful to Jessica Thasitis, Family Nurse Practitioner with McLeod Primary Care Partners North Myrtle Beach, who spoke to us about the importance of screenings to maintain good health. Check out recommended screenings here and talk with your doctor>>
Don’t forget to mark your calendar…
*** November 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!
*** November 17 - First Strides NMB 5K Stride (Walk & Run) - This night is special! It's our 12-week GOAL to complete a 5K (3.1 miles) event. AND, our route includes parts of the City of North Myrtle Beach Great Christmas Light Show that evening! In advance of the festive show's official opening! 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!
Don't forget to take advantage of these discounts:
*** 10% off shoes, apparel and accessories at Fleet Feet Myrtle Beach, one of our co-sponsors (your coupon was in your name tag). Get a customized fit for shoes if you haven't already. Think clothes to layer for the cold, reflective vests, jackets, lights, etc. for darker mornings and nights.
*** 10% discount to enter in Coastal Race Production’s Calabash Turkey Trot 5K* on November 25th, Thanksgiving morning. Bring your family! Register at https://coastalraceproductions.com/race/calabash-turkey-trot/ and enter discount Promo Code FSNMB at checkout. Share the discount code with others. * There is also a 10K (6.2 miles) and a 1-Mile. You'll be ready for the 5K!!!
*** Mentor Brenda Schwartz's recommendation for carrying your H2O bottle while on your walk/run: Windspeed Water Bottle Carrier Grip on Amazon. $12.99 for 4 grips.
Do your homework! It’s the path to improvement!
See you next Wednesday at 5:30 pm at the NMB Sports Park Amphitheater!
Jane and your mentors
P.S. Coastal Race Productions is looking for volunteers for its Run Ocean Isle Beach races on Saturday, October 23rd. Volunteers are rewarded with a gift and a donation to the nonprofit of your choice or earn a free future race.