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Dear First Striders,
Another great Wednesday night! The animal groups are working well and we are seeing your progress!
WEEK 5 HOMEWORK: (March 31 - April 6th):
--- Interval Minutes - (2 Easy; 3 Hard) x 5 Repetitions
--- Before & After - Always start with a 5 min warmup. Always end with a 5 min cool down.
--- 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 Cathy Rogers from Fleet Feet Myrtle Beach (a First Strides NMB supporting-sponsor). Cathy spoke about the importance of the support a properly fitted sports bra provides and non-cotton socks that provide moisture-wicking. We have attached the handout Sports Bras Basic but also direct you to our website Under Workshop Topics for information on Striding Apparel.
TRAINING SCHEDULE CHANGE COMING WEEK 6: Most of you are doing your homework and progressing well with our Training Schedule. It is amazing how the stress + rest does show improvement - you find yourself ready for the next week's challenge. Starting this coming Wednesday, the schedule calls for 4 days a week of homework - up from 3 days. This 4th day is not mandatory, but very helpful in your progression. We will talk and write about how the extra day gets incorporated into your homework routine on Wednesday and in next week's email.
TRAIL ETIQUETTE NOTE: Many of our trails and bike lanes are narrow. Please avoid striding more than 2-abreast, which forces others to step off the path to pass you. Since we don't have eyes-in-the-back-of-our-heads, it's helpful for the passer to announce "Strider back" or "On your left" (or right) so we can shift over. When a passing a group coming towards you, please move right (like vehicles) to share the road. If a group has to pass from behind, please announce yourselves to allow group to shift right, then pass on your left.
WHO ARE OUR STRIDERS AND MENTORS: Almost 80 participants are now split into 5 groups of females of similar ability. Each group is being lead, encouraged and watched over by 3-4 mentors.
Participants range in age from 12-78 years; the average age is 57. We have 8 females in their 70s, 33 in their 60s, 23 in their 50s, 9 in their 40s, 1 each in their 30s and 20s, and 4 in their teens. Participants come from North Myrtle Beach (24), Little River (20), Longs (10), Loris (7), Myrtle Beach (6) and others from Murrells Inlet to Shallotte.
Mentors range in age from 26 – 81 years. Our mentors include nurses, personal trainers, photographer, FBI Task Force member, nutritionist, management, Air Force veteran, non-profit directors, race producers, NMB Police Officer, body-builder, retired. They are all wonderful volunteers who care about our “striders” and are nurturing their beginner experience!
ATTENDANCE IS IMPORTANT: Remember, we incentivize you to "earn" your graduation shirt by attending at least 8 of the 12 sessions ... not that you aren't welcome to come whenever your life allows. We have 7 workshops remaining so you have plenty of time. Presently, we have 26 striders who have missed only 1 workshop and 22 that have not missed any (100%).
Keep up the good work, do your homework and we'll see you next Wednesday at 5:30 pm...check in with your group mentors when you arrive at the amphitheater.
Jane and your mentors
For details, go to: www.FirstStridesNMB.com
For questions, email: FirstStridesNMB.email@example.com