First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 2 Email

Dear Striders,

It’s only Week 2 and you did great!  We could see you adjusting your harder pace as you went through the intervals.  Impressive!

Since practice makes perfect, don’t forget to do your homework this week!


     ---  Before & After - Always start with a 5 minute warmup.  Always end with a 5 minute cool down.
     ---  Interval Minutes Assignment - (4 minutes Easy; 2 minutes Hard) x 3 Repetitions
     ---  Translation - 5 min warmup + 4 min easy + 2 min hard + 4 min easy + 2 min hard + 4 min easy + 2 min hard + 5 min cool down.
     ---  How often?  3 days this week (every-other-day!  Do NOT do 2 days in a row!  Wednesday's workout counts as 1).

PACING:  Each interval of a self-paced EASY/HARD repetition is a "comfortable" pace/"comfortable" push.  The "push" is just a bit more effort than the EASY, but it should be a pace you can hold for the full time (2 minutes this week).  If you find yourself out-of-breath towards the end of the 2 minute HARD, back off your pace a little on the next HARD.  You should still be able to talk through the HARD.  Do not worry about your "speed" ... think "effort".  You will automatically get faster as we progress from week to week.  

INJURY PREVENTION: This week’s speaker, Chrissy Crowe, a physical therapist with McLeod Health Rehabilitation Services, gave us some great tips to prevent injury. These tips can be found in the attached handout and also on our First Strides NMB website.

SORENESS vs PAIN:  Do not ignore it!  If something is tender or sore, like your shins or Achilles tendon or the bottom of your heel, rest it (for a day or two), ice it (10-15 minutes) 1-3 times a day, take an anti-inflammatory over-the-counter pill for a couple of days (if not allergic), stretch it gently, perhaps self-massage.  If something is a sharp pain and inflamed, the above solutions may be the answer but take another day or two off.  Rest it longer, until the inflammation goes away!  Doing the same thing over and over is NOT going to make it better!  Consider a better pair of shoes.

STRETCHING: Stretching before and after your workout will also help prevent injuries. Check out Dynamic Stretching Warmup and Static Stretching (Post-workout) on our website.

SMALLER GROUPS:  We will be breaking into smaller groups during next Wednesday’s class. The goal is to group women of similar ability. We’ll do this during the workout, counting off 8-12 Striders to form the smaller groups. Each group has 3 mentors to encourage you and to make sure you’re in the right group for you. Please realize that the greatest benefit one can get from this program is for each woman to do "their own pace". Grouping puts you with women of similar pace.

Don’t forget to do your homework and we’ll see you next Wednesday at 5:30 pm!

Jane and your Mentors

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