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Dear First Striders,
We almost made it through our workout before it sprinkled on our striding and Graduation Celebration. We were able to distribute the shirts to those graduates (attending 8 or more workshops) who were present. The cold weather did not seem to dampen the Striders' or Mentors' spirits! You should ALL be proud of your accomplishments!
GRADUATION SHIRTS EARNED: Congratulations to the 7 striders who earned their Graduation shirt this week! There are now 43 of you who have reached that goal. 10 more are on deck to earn their shirt next week. And 8 have 100% attendance.
FOX: Carol Hodrick, Marleen McDonald and Nancy Slotter
GAZELLE/PANTHER: Madison Klemick
LYNX: Debbie Hardee. Cecilia Yochim's name was missed 2 weeks ago (Jane's error!). She has only missed 1 workshop!
CHEETAH: Karen Castellanos and Laura Clarke
WEEK 11 HOMEWORK: (May 12th - May 18th) - See SPECIAL NOTE below after TOPIC.
--- Interval Minutes - (1 Easy; 9 Hard) x 4 Repetitions
--- Before & After - 5 min warmup. 5 min cool down
--- How often? NEW!!! 5 days/week is suggested. The extra days are an option 30 minute "easy pace" workout. Keep 1 day between intervals.
TOPIC: Jane Serues gave an overview of what you should do with your future workouts after our last workshop and 5K next week. DON'T STOP! Read the attached flyer for details. Highlights:
--- Mix up your training days vs doing the same thing every workout
--- Don't add more than one new "stress" per workout or per week
--- Only add 10% of your weekly distance or minutes each week
--- Look for groups:
*** GSRC Tuesday night @ 6:30 pm at Gator Hole Plaza (TGI Friday's parking lot) (3,4 or 5 mile routes). Some mentors usually present;
*** www.fleetfeetmyrtlebeach.com Fleet Feet Myrtle Beach has many multi-week training programs for different levels/goals;
*** www.coastalraceproductions.com (Mentor Jojo's company) Many races have 5K and longer distances to choose from.
GRADUATION SHIRTS: For those "graduates" (13) not present this week, your shirts will be with your group's mentors. For those "graduating" (10) this week, your mentors will retrieve your shirts from the stage for you. You've earned them!!! For those not able to get their shirt, email me to arrange for pick up in the near future.
GOAL 5K WALK/RUN: (May 19th - Week 12): First Strides NMB 5K Stride Walk/Run is your introduction to entering a race event ... without the pressure. You will get a bib number to wear on your front. We will all stretch and start together. Then you cover the 5K (3.1 mile) distance at "your own pace". We will time the event, so look for the clock at the finish. We will post the results. There are no overall or age group awards, but you will get a finisher's pin/medal!
This 5K (3.1 miles) is our 12-week goal. It is meant to be a positive, learning experience and not intended to be a competitive event. Mentors will be striding with you to cheer you on or help you pace or blow whistles "if you want". You are trained to do the distance. Be conservative with your pace. We want you to "love" the race experience. It can be a great motivator to your continued improvement. Just have fun!
Jane's final advice for enjoying your 5K experience?
Walk/Run "negative splits"! What does that mean? That means your pace gets progressively faster each mile. So, start the race at a very comfortable pace until you hear the Mile 1 split time is called out. This is your pace in minutes per mile. Then, improve your posture and pick up your knees a bit Mile 2 and see if your pace isn't a few seconds faster than your 1st. Then, think of pushing off with your toes on your 3rd mile to see if you aren't able to improve your pace again. This is a good way to "NOT" start off too fast. It will help you get to feel your pace. We want you to finish strong!
The goal is to decrease your minutes per mile pace each mile and feel good coming into the finish. If you start struggling early, back off your pace and go more slowly.
See you Wednesday for our last workshop and First Strides 5K event!
Jane and your mentors
P.S. Don't forget to sign up for Coastal Race Productions' Freedom 5K Race on July 3rd! Register here>> and use the discount code "STRIDERS15”