First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 4 Email

Dear First Striders & Mentors - 

We had a great night on Wednesday!  Everyone was in one of our 5 animal groups, met your fellow striders and your 3 mentors, and did a great job with the workout!

WEEK 4 HOMEWORK (March 24-30):

     ---  Interval Minutes - (3 min Easy; 3 min Hard) x 4 Repetitions
     ---  Before & After - Always start with a 5 min warmup.  Always end with a 5 min cool down.    
     ---  Translation - 5 min warmup + 3 min easy + 3 min hard + 3 easy + 3 hard + 3 easy + 3 hard + 3 easy + 3 hard + 5 min cool down. (34 min Total).
     ---  How often?  3 days again this week (every-other-day!  Do NOT do 2 days in a row!  Wednesday's workout counts as 1 workout).

TOPIC:  Our thanks to Paul Rogers from Fleet Feet Myrtle Beach (co-sponsor of First Strides NMB) who spoke about the importance of properly fitted running shoes.  Attached is some guidance on Shoe Selection. On our website you’ll also find some advice on the Perfect Fit. The Fleet feet store is an excellent source not only for shoes but for all kinds of fitness related questions and issues. Check them out...don’t forget your 10% off coupon (tucked away in your name tag).

ANIMAL GROUPS:  The integrity of the groups is an important element to the success of your First Strides NMB experience.  Being with other women of similar ability in the same group has many benefits:  groups get less spread out between intervals; opportunity to make new friends who may become lifelong training partners; and Striders & Mentors get to know each other better and provide additional support.  It adds a "fun" element to your workouts and commitment to the 12 weeks!  

Remember - If you are struggling to keep up or finding yourself out in front alone, it might be good to talk to your mentor and perhaps move to the next group.  Some feel better at the front of a pack. Others prefer the challenge of being pushed by your peers week to week.  If you have company around you, you are probably well-placed.

CHECKIN PROCEDURE:  From now on, you will be checking in with your animal group mentors when you arrive.  Don’t know where to go? Check in with either Jane Serues or Tricia Redovian...they’ll help you out.

PHOTOS ON FACEBOOK:  Check out our private Facebook page for great photos of many of us taken by Mentor Julie Bostian.  If you see yourself or someone you know, please "tag" your/ their picture with your/their name so we can get to know each other better.  Remember to click JOIN if you haven't already done so.  See link below.  

GSRC MEMBERSHIP:  Your First Strides NMB registration includes a 1-year, individual membership to the Grand Strand Running Club, a local affiliate of the non-profit, national organization of the Road Runners Club of America.  Their goal is to promote fitness through walking and running.  The GSRC and the City of North Myrtle Beach are our Co-Presenting Sponsors.  We are fortunate to have their support!  We will be distributing a GSRC shirt to all new members.  The free shirt is a one-time perk for "new members" only.   

Don’t forget to do your homework this week and we’ll see you again on Wednesday, March 31st at 5:30 pm sharp.

Jane and your mentors

P.S. Each week we hear from local experts in their field...the lineup for the Spring 2021 session is provided below and will be posted on our website (see link below):

WEEK 1 – March 3​​​​​​ - Jane Serues, Founder, First Strides NMB

• Training Principles:  Stress + Rest; Consistent, Gradual, Progressive​​
• Training Program Schedule (homework!)

WEEK 2 – March 10​​​​​​​ - Chrissy Crowe, Physical Therapist & Athletic Trainer, McLeod Health

• Injury Prevention​​​​​​​

WEEK 3 – March 17​​​​​​​ - Mike Pylilo, Mentor, ​​​​​​​​​ FBI Task Force, CCU Security, past AK State Trooper​​​​

• Safety While Striding​​​

WEEK 4 – March 24​​​​​​​ - Paul Rogers, Owner of Fleet Feet, Myrtle Beach

• Shoe Selection​​​​

WEEK 5 – March 31 ​​​​​​- Cathy Rogers, Owner of Fleet Feet, Myrtle Beach

• Sports Bras, Accessories​​​​​​

WEEK 6 – April 7​ ​​- Julie Mullins, MA, Professional Counseling, The Center for Counseling and Wellness

• Motivation & Mental Health​​​​​​

WEEK 7 – April 14​​​​​​​ - Dr. Joshua Sibille, MD, McLeod Heart and Vascular Institute
• Women’s Heart Health​​​​​​​

WEEK 8 – April 21​​​​​​​ - TBD, ​​​​​​​​​McLeod Health - Little River

• Women’s Issues & Stress Incontinence​​​​​

WEEK 9 – April 28​​​​​​​ - Johanna Terragna, President & Author, Coastal Race Productions, Brunswick County
• Race 5K Preparation​​​​​​​

WEEK 10 – May 5 ​​​​- ​Leslie O’Neill, CHC, AADP Coach, Be Well Meals & Juice Bar

• Nutrition                         ​​​​​

WEEK 11 – May 12​​​​​​​ - Jane Serues and Mentors

• Post-First Strides NMB Training Suggestions​​​​
• Graduation – shirts, awards, etc. ​(later night)​​​​

WEEK 12 – May 19​​​​​​​ - Grand Strand Running Club & City of North Myrtle Beach

• First Strides NMB – Goal 5K (3.1 miles) Event  (later night)​​


For questions, email:

Visit our private Facebook page here:   

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