First Strides® - North Myrtle Beach Workshop

Fall: 8/31/22 - 11/16/22 Little River, SC 29566 US Directions
Week 12 Email

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

Graduates:  Congratulations to the 5 striders who earned their graduation shirt our final night!  That’s a total of 66 graduates!  Well done, Striders!
    PANTHER:   Carol Shaw   
    LYNX:           Ellen Lindgren                    
    GAZELLE:    Kris Fuller 
    FOX:             Lisa Toscano 
    CHEETAH:   Wendy Perlstein   

100% Attendance:  7 Striders and 5 Mentors earned the coveted "I’m Perfect!" reward pin.  
    CHEETAH:  Cindy Kemp, Pam Powell, Kathy Smith, Anna Sullivan  
    GAZELLE:   Judy Beckwith
    LYNX:          Jean Henderson            
    PANTHER:  Nancy Marx
    MENTORS: Madalyn Austin (P), Julie Bell (C), Brenda Schwartz (G), DJ Vogel (G), Jane Serues

5K RACE RESULTS:  We had 77 finishers in our 5K (3.1 mile) goal event.  Tammy Hayes was our 1st finisher in a time of 30:47 (9:55/mile pace). Everyone finished under 21 min/mile pace.  Thank you for heeding our warnings about the heat.  You did GREAT!!!  

Results are attached (a 2-page PDF that you can print). They are also available on our website and Facebook.  Or check your results with the QR code below.

 

VOLUNTEERS:  Thanks to the volunteers who helped us on the course and scoring:  Grand Strand Running Club members (Terry Terragna, Rich Gilardi, Roscoe Griffin, Jim Owens, Doug Smith, Jeannine Sailor and Jim Troxell (Timer); mentor spouses (Greg Barnes, Jimmy Chandley and Bill Serues); Keith Ebel (Mentor Lanette's brother) and First Strides/BRUNSCO leader (JoJo Terragna).

HOMEWORK:  You are on your own but you know what you need to do.  Read the “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.
·         Minimum 3 workouts/week to maintain your fitness level.  Adding alternate easy days (30-minute stride) will allow you to continue improve. 
          Mix up your days:  Go longer. Walk/run hills. Do speedwork. Enter a race. 
·         No matter what age or shape you begin at, you can look forward to 8 years of improvement (avoiding injury).

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.  Tell us your success stories!  Reply to this email or use our Facebook page.  It will motivate us all.


UPCOMING EVENTS:

MAKING STRIDES:  If you'd like to continue to get together weekly and do some "fun" workouts, let's meet Wednesdays, 5:30-6:30pm at the Amphitheater, beginning in June. This is informal. It's a great way to keep up the good work with nice gals.  If the turnout is weak, we may not continue through the whole summer so check our Facebook for any change.

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 at Gator Hole Plaza (Walmart/Home Depot) in the TGI Friday’s restaurant parking lot (far side).  Come a few minutes early. Invite some of your animal group striders to join you. Several of us go out to dinner afterwards and you’re welcome to join us. *NOTE: See GSRC Social time conflict next Tuesday, May 24th.

GRAND STRAND RUNNING CLUB MAY SOCIAL - 6:30 pm Tuesday, May 24th*. You are all GSRC members now so let's get together socially.  Agenda: Presentation of high school scholarships, volunteer opportunities/needs, celebrate Spring First Strides graduates, pizza & soda.  All are welcome!  It's free. 
Kingston Plantation - Anchorage Room @ Fitness 78, 108 High Circle, MB. 

FREEDOM 5K - Coastal Race Productions. July 2nd in Shallotte, NC. Information and registration here: https://coastalraceproductions.com

FIRST STRIDES NMB FALL WORKSHOP – Our Fall 2022 First Strides NMB workshop is scheduled to begin at 5:30 pm Wednesday, August 31st for 12 weeks through Wednesday, November 16th. Registration is now open. Check our First Strides NMB website, https://www.firststridesnmb.com/,for more information. You are welcome to join us again and please share the opportunity with family, friends or willing strangers!


Congratulations again everyone on completing the 12-week First Strides NMB Workshop and our 5K event!  We would love your feedback. 

Jane and your mentors

P.S. We are so grateful for our Presenting Sponsors - City of North Myrtle Beach and Grand Strand Running Club, as well as our Supporting Sponsors -  Fleet Feet Myrtle Beach, McLeod Health and One Body Fitness!

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