First Strides® - North Myrtle Beach Fall Workshop

Fall: September 1 - November 17, 2021 Little River, SC 29566 US Directions
Week 12 Email

Dear First Striders,

What a fabulous evening we had for our final night and 5K goal event!  You all did a wonderful job and we're so proud of you!

Graduation Honors:  Congratulations to the 8 striders who earned their graduation shirt our final night!  That means a grand total of 51 graduates!  Well done, Striders!

     LYNX:         Cherie Barrett, Mary Ann Lowe and Claire Williams    

     FOX:           Monica Galea, Corie Meese, Sally-Ann Thornton and Isla Yarnell

     GAZELLE:  Elma Strong

100% Attendance:  8 Striders & 4 Mentors earned the coveted reward pin aptly stating I’m Perfect!  

     CHEETAH:     Roxann Marshall 

     LYNX:             Terry Haman, Elaine Harrington and Mary Huffman

     FOX:               Joan Easter

     PANTHER:      Katie Doria and Eleanor Pusey

     GAZELLE:       DJ Vogel

     MENTORS:     Christine Ellis, Diana Rainey, Brenda Schwartz and Jane Serues


5K RACE RESULTS:  We had 46 finishers in our 5K (3.1 mile) goal event.  Loretta Terranelli was our 1st finisher in a time of 34:45 (11:12 pace = 11 minutes and 12 seconds per mile "pace").  The "median" (middle) pace was a 14:58 pace (46:28 5K).  Everyone finished under a 20-minute per mile pace ... THAT'S GREAT!!!  We will add our animal groups to the results and post them on our website and Facebook very soon. In the meantime, take a peak on Coastal Timing’s website here...
https://www.coastaltiming.com/wp-content/uploads/First-Strides-NMB-Spring-2021-Final-Results.xlsx

HOMEWORK:  You are on your own but you know what you need to do.  Read the attached “Getting Better” handout for ideas on how to continue.  And here are a few tips:

·         It is easier to “stay” in shape than to “get” in shape.  Don’t lose the benefits you have gained over the past 12 weeks.

·         3 workouts a week will maintain your fitness level.  Adding a 4th, 5th and/or 6th day of an easy 30-minute stride will allow you to continue to progress (improve).  Always alternate 3 workout days with your easy 30-minute rest days.

·         No matter what age or shape you begin at, you can look forward to 8 years of improvement (avoiding injury).

NOTE:  Remember that the summer heat will make your workouts more difficult.  Heat is a "stress" just like speed is a stress or hills are a stress.  Don't get discouraged if you don't see progress during the hotter months.  Simply doing your minutes or distance at a very comfortable pace in the early morning or evening may feel like you are striding up a slight incline.  But you will see the benefits in the fall as the temperatures go down.  Find shady routes or cool breezes to help you enjoy your efforts. 

CHECK YOUR NUMBERS:  Do you remember the McLeod Health handout that encouraged you to record your health stats/numbers?  Find it here: https://www.firststridesnmb.com/Race/FirstStrides/Page-36   Now is the time to check those numbers again: blood pressure, resting heart rate, weight, BMI, sizes, waist measurement, stress levels, better sleep are easy to check on your own...others require blood work from your doctor which may not be convenient at this time.  We'd love to hear how you've improved ... you could share them on our private Facebook page (link below) and/or reply to this email with any testimonials.


UPCOMING EVENTS:

TUESDAY NIGHT NMB GROUP RUN/WALK @ 6:30 pm.  This weekly Tuesday night workout is open to all walkers and runners.  We have different loops of approximately 3, 4 or 5 miles.  Meet in the Gator Hole Plaza (Walmart/Home Depot) in the parking lot across from TGI Friday’s restaurant.  Come a few minutes early. Invite some of your animal group striders to join you. Several of us go out to dinner afterwards, if you'd like.

FREEDOM 5K JULY 3rd: Don't forget to sign up for Coastal Race Productions' Freedom 5K Race on July 3rd!  Register here>> and use the discount code "STRIDERS15”

FIRST STRIDES NMB FALL WORKSHOP – Our Fall 2021 First Strides NMB workshop is scheduled to begin at 5:30 pm Wednesday, September 1st for 12 weeks through November 17th. Registration will open in mid-July. Check our First Strides NMB website, https://www.firststridesnmb.com/, for more information. You are welcome to join us again and we hope you will share the opportunity with family and friends.

MAKING STRIDES: There may be mid-week get togethers at the Sports Park for those that want to do some "fun" workouts during the summer.  We will keep you informed by email or private Facebook if that materializes.


Congratulations again everyone on completing the 12 week First Strides NMB Workshop and our 5K event!  

Jane and your mentors

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