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Dear First Striders,
Your attendance has been impressive, Striders! Well done!
GRADUATES THIS WEEK: Congratulations to the 13 participants who earned their Graduation shirt this week! These gals have attended 100% of the workshops so far! Well done!
PANTHER: Katie Doria & Eleanor Pusey
GAZELLE: Sandy Davis, Judith Diem, Kay Mamo & DJ Vogel
CHEETAH: Patrice Giammanco, Roxann Marshall, Pam Powell and Pamela Rumely
LYNX: Elaine Harrington & Deborah Weist-Hill
FOX: Joan Easter
20 are on deck to earn their shirt next Wednesday. Remember: 90% of success is showing up!
WEEK 8 HOMEWORK: (April 21st - April 27th)
--- Interval Minutes - (1 Easy; 4 Hard) x 6 Times.
--- Before & After - Always start with a 5 min warmup. Always end with a 5 min cool down. (40 minutes total)
--- How often? 4 days again this week!
*** This extra day each week is optional ... NOT mandatory.
*** A 30-min "easy pace" extra day 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: Pelvic Issues - McLeod Health (Loris) - Pelvic Rehabilitation Therapist, Taylor Sawyer, PT, DPD, CLT spoke to us about how Physical Therapy can be helpful with multiple symptoms women frequently suffer from regarding urine leakage, constipation, painful intercourse, etc. In fact, urinary incontinence is one of the top "barriers to entry" for women starting a walking or running program. It's nice to know there are options for treatment. Taylor is the only specialist in this field in the area. See attached flyer or view it on our website here>>
GRAND STRAND RUNNING CLUB (GSRC) MEMBERSHIP BONUS: As part of your First Strides NMB participation, you receive a free 1-year membership to the GSRC (local Road Runners Club of America affiliate). First-time members get a GSRC t-shirt which were and will be handed out after the workshop. Check out www.grandstrandrunner.com and Facebook page GSRC Myrtle Beach & North Myrtle Beach area runners for opportunities and connections to other walker/runners.
GSRC VOLUNTEERS NEEDED: The club is responsible for recruiting volunteers for the upcoming May 1st Myrtle Beach Marathon (26.2 miles), Half-Marathon (13.1 miles) and 5K (3.1 miles). They have asked us to provide the 4-8 volunteers at the water stop at the half-way point in the 5K. Great opportunity to be part of a race and cheer participants on while keeping them safe ... and making new friends. We will set up tables, open and put out small plastic water bottles for the participants to grab and go. Then collect the empty bottles for clean up. Timeframe is early (6:30 - 8:30 am). PLEASE REPLY TO THIS EMAIL IF INTERESTED! Include your name and any others who are joining you. And thank you for volunteering for the GSRC and FS-NMB!
MARK YOUR CALENDAR: Remember that Weeks 11 (May 12th - Graduation Celebration) and 12 (May 19th - First Strides NMB 5K/3.1 mile goal event) will last longer than our usual 6:45 pm finish. Please plan to stay later to celebrate these accomplishments.
Remember to use links below for our private First Strides - North Myrtle Beach Facebook page and this email address for questions.
Continue to take good care of yourself, Striders! And, as always, do your homework and you'll see even more improvement!
Jane and your mentors