Update – July 31, 2016 – New 5km and 10km Programs Just Started/Triathlon?/What to Eat for Running/Pokemon

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Nik’s Chicks is a FREE ladies only running/triathlon group. It is only a time and place to meet & a program to follow.  I cannot join you on every run/workout.  If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning.  Any information or products represented on this site are for educational purposes only and are not a substitute for any advice given to you by a medical, nutritional or fitness professional. Please sign my waiver (in “About”) and fill out my contact info sheet when you arrive for your first run.  Please park on West Oak Trails Blvd, Nightingale or at Bloomfield Park to avoid congestion, locking beeps and car doors closing around my neighbours’ houses – especially on Saturday mornings! We run Tuesday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times and distances.

Type your email address in the blank to the right and click follow to automatically receive my updates! You can also check out the Nik’s Chicks Facebook page at https://www.facebook.com/groups/132984713404930/

Quotes of the Week: 

A fun sock can turn your whole run around.  When I get a new pair, I’m more motivated to get out the door.

Andrea Barber

 

It’s very hard in the beginning to understand that the whole idea is not to beat other runners.  Eventually you learn that the competition is against the little voice inside you that wants to quit.

George Sheehan

 

If you want to become a runner then get onto a trail, into the woods, or on a sidewalk or street and run.  Fo 50 yards if that’s all you can handle.  Tomorrow you can go further.

Scott Jurek

 

News from the “Nest”: Technology is wonderful…when it works!I have bee having difficulties with my desktop where it wouldn’t open any web pages. (The reason why my update didn’t go out on Thursday!)  Turns out my router was the issue – only 2 weeks later do I figure it out.  These time consuming problems can be frustrating, but they are always educational.  I now now I need to get rid of my troublesome router and all will be good.

This update has 3 weeks of workouts as I will be away.  I urge you to communicate through Facebook to let each other know who will be out to run so no one is left to go alone if possible.  It sounds like many of you will also be taking some vacation time. I will be back on the 18th.  Follow the schedules as best you can!

New Learn to Run Programs: Where do you stand with your running?  If you are new to Nik’s Chicks, an 8 week Learn to Run 5km Program began on Saturday July 30 at 8am.  No experience necessary – here is your program Learn to Run 5km Training Program (T,Th,S) If you have made it to 5km or have been holding on a 5km base, then you are ready to begin the 8 week Learn to Run 10km Program which will also began on Saturday July 30th at 8am. Here is your program 10 Km program from 5km base (T,Th,S)  Both of these groups will be training for the Oakville 5 and 10km races on September 25th. Register at http://www.oakvillehalfmarathon.com.  If you have made it to 10km or have been holding at 10-15km for your long runs, then you are ready to begin the 12 week Learn to do a Half Marathon Program which will began this Saturday July 23. You will be training for the Scotiabank or PEI Half Marathon – both on October 16th. Here is your Program Half Marathon Training Program.  You can register for the races at http://www.torontowaterfrontmarathon.com/en/index.htm and http://www.peimarathon.ca/  I suggest printing off a copy of your program and stick it on your fridge or bathroom mirror – any highly visible spot.  Cross off the runs when you complete them.  Find out who else is doing the same program and exchange cell numbers or email addresses so you can nudge each other to get out there.  Running is more fun/social when you are not doing it alone:)   I am looking forward to seeing who will be training for what…I will take names this week so I can add them to the Training Groups page!!  Remember that all programs are FREE – throw out the idea to your friends and co-workers:)  It’s not too late to jump in!

Late Summer Triathlon Anyone?:  With the closing of Kelso swimming it seems our triathlon contingent has thinned.  Is anyone interested in a late summer triathlon?  There was some talk about Wagasa Beach and Lakeside.  Send out your thoughts on the Nik’s Chicks Facebook Page https://www.facebook.com/groups/132984713404930/  so we can try to gather a few of us to go together.  I am interested in Lakeside. http://www.multisportcanada.com/lakeside/

Pre Run and Post Run Eats: Have you ever wondered what you should eat before you run and how long before?  When you are hungry after a run, do you know what’s best for your body’s recovery?  Trial and error is sometimes the way you figure out what works for you.  Personally, I have a gel 15 min before I go out the door as I value my sleep over getting up early enough to eat and have my food digest:) Here is a link to a helpful article!! http://greatist.com/fitness/50-awesome-pre-and-post-workout-snacks

Need Motivation?:  Check out this link on how to get the best run while catching Pokemon:) http://vitals.lifehacker.com/how-to-hatch-pokemon-eggs-and-have-a-great-run-at-the-s-1784272881  Might be good way to spend some time with your kids!!

Magic Tape: I have been experiencing hot spots and subsequent blisters on the side of my feet since I bought my new shoes in the Spring.  I love my shoes – just not the blisters!! I was told about this tape in June and by gosh it really works! 3M Medipore is available at Shoppers HomeHealth on Speers Road.  It is soft, gentle, breathable, conformable tape that is easy to use and easy on the skin. Easy-tear perforated rolls with no paper liner. Hypoallergenic and latex free. I use it on my feet and on my sternum where my sports bra can sometimes chafe.  Good for men on their nipples too. It doesn’t sweat off!

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A Kitchen Tip:  We like guacamole but are always sad when it turns brown and is less appetizing.  Here is a tip to keep it fresh and green! http://www.thekitchn.com/the-best-way-to-keep-guacamole-green-tips-from-the-kitchn-193462

Have you Ordered Your Road ID?:  On your next run, look at who is running beside you.  Does she know your husband’s cell number?  Does she know what meds you are on? Does she know about any allergies?  The likely answer is no! Spend the 20.00 on some peace of mind!  If you fell unconscious during a run, would EMS personnel know your details?  Unlikely!!  Order a bracelet, shoe tag, or FitBit tag at Road ID.  Consider getting tags for your family as well – great for travelling in the event kids get lost and for husbands who definitely don’t take ID with them on a run. I have a shoe tag and a bracelet which I have wrapped around the frame of my bike.  GET ONE NOW!!

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Road ID

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Biking:  A group will be leaving from Glen Abbey Rec Centre 9:15 Friday mornings. 1.5-2 hr ride.  Sign onto the Nik’s Chicks and Friends Summer Cycling Group Facebook page to stay in the bike ride loop.  We will also be out on Sunday, start time is now 8am.

Nik’s Chicks Gear:  Talk to me about gear options:)

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Tri Top Front

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Tips From Runner’s World Daily Calendar 2016: 1)  Run trails to challenge your body and mind.  Run with a partner and a cell phone to stay safe. 2)  Nothing builds running strength better than hills.  Running inclines forces your muscles to work harder with each step; as you grow stronger, your stride becomes more efficient and your overall speed improves. 3)  Treat yourself.  Consider making an appointment for the day after your long run. 4)  Summer is the perfect time to race.  Nearly every weekend you’re bound to find a local 5K event.  Put one- or two or three- on your schedule this season, and you’ll gain far more than an impressive collection of finisher’s medals.  That’s because training for an event is a great way to stoke your motivation to run, hone your mental focus and improve your running for and fitness.

This weeks workouts (Meet at 1438 Redwing Court):  New 5km and 10km programs just started!

Tuesday – Aug 2 14 8:00pm

NEW Learn to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 minutes, cool down walk 5 min,  stretch

NEW Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Holding on 12-15 km – 8-10km

Half Marathon – 8km

Thursday – Aug 4 8:00pm

NEW Learn to Run 5km -Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 minutes, cool down walk 5 min,  stretch

NEW Learn to Run 10km – 5km with 30 sec sprints x 5

Holding on 5km – 5km with 30 sec sprints x 5

Holding on 10km – 6km with 30 sec sprints x 5

Half Marathon – 6km with 30 sec sprints x 5

Friday – Aug 5 9:15am

Bike Ride from Glen Abbey Rec Center 1.5-2hrs (Check Facebook page for communication!)

Saturday – Aug 6 8:00am

Learn to Run 5km – Warm up walk 5 min, alternate 90 sec jogging and 2 min walking for 20 minutes, cool down walk 5 min,  stretch

Learn to Run 10km – 6km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Half Marathon – 15km

Sunday – Aug 7 19 8:00am

Bike Ride – Meet front of Glen Abbey Rec Center

Road Bikes: 44km to Springridge via Tremaine to No 2 Side Road, Rt on Appleby and quick left again onto No 2 Side Road, Rt on Walkers Line and Rt on Derry Rd, Lft on Bell School Line – return regular route on Bell School Line.

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Mountain Bikes: 25km residential ride.Mountain Bikers will ride locally and a comfortable speed for about an hour and 15 min with this 25km route (L on Glen Abbey Gate, R Pilgrims Way, L Nottinghill, R Monastery, L Dorval onto WestOak, R Proudfoot, L Pine Glen onto High Valley, L Valleyridge, R Richview, R Colonel William, L Stalybridge, L Saltaire, R Colonel William, R Skipton Lane, R Liptay, R Liptay again, R Colonel William, R Stocksbridge, R Emily, R Emily again, R Stocksbridge again, R Wildfel, R Bingley, R Wildfel again, R Stocksbridge again, R Lawhill, L Saddleworth onto Ribble, L Lawhill again, R Stocksbridge onto Richview onto WestOak, R Postmaster, R Heritage Way, R King’s College, onto Abbeywood, L Pilgrim’s Way again, L Glen Abbey Gate!) Link: http://www.mapmyrun.com/routes/view/1081832930

Tuesday – Aug 9 8:00pm

Learn to Run 5km -Warm up walk 5 min, alternate 90 sec jogging and 2 min walking for 20 minutes, cool down walk 5 min,  stretch

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Half Marathon – 8km

Thursday – Aug 11 8:00pm

Learn to Run 5km -Warm up walk 5 min, alternate 90 sec jogging and 2 min walking for 20 minutes, cool down walk 5 min,  stretch

Learn to Run 10km – 5km w hill repeat x 2

Holding on 5km – 5km w hill repeat x 2

Holding on 10km – 6km w hill repeat x 2

Holding on 12-15km – 6km w hill repeat x 2

Friday – Aug 12 9:15am

Bike Ride from Glen Abbey Rec Center 1.5-2hrs (Check Facebook page for communication!)

Saturday – Aug 13 8:00am

Learn to Run 5km – Warm up walk 5 min, 90 sec jogging/90 sec walking/3 min jogging/3 min walking turn and repeat, cool down walk 5 min,  stretch

Learn to Run 10km – 6km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

NEW Half Marathon – 12km

Sunday – Aug 14 19 8:00am

Bike Ride – Meet front of Glen Abbey Rec Center

Road Bikes: 44km to Springridge via Tremaine to No 2 Side Road, Rt on Appleby and quick left again onto No 2 Side Road, Rt on Walkers Line and Rt on Derry Rd, Lft on Bell School Line – return regular route on Bell School Line.

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Mountain Bikes: 25km residential ride.Mountain Bikers will ride locally and a comfortable speed for about an hour and 15 min with this 25km route (L on Glen Abbey Gate, R Pilgrims Way, L Nottinghill, R Monastery, L Dorval onto WestOak, R Proudfoot, L Pine Glen onto High Valley, L Valleyridge, R Richview, R Colonel William, L Stalybridge, L Saltaire, R Colonel William, R Skipton Lane, R Liptay, R Liptay again, R Colonel William, R Stocksbridge, R Emily, R Emily again, R Stocksbridge again, R Wildfel, R Bingley, R Wildfel again, R Stocksbridge again, R Lawhill, L Saddleworth onto Ribble, L Lawhill again, R Stocksbridge onto Richview onto WestOak, R Postmaster, R Heritage Way, R King’s College, onto Abbeywood, L Pilgrim’s Way again, L Glen Abbey Gate!) Link: http://www.mapmyrun.com/routes/view/1081832930

Tuesday – Aug 16 8:00pm

Learn to Run 5km -Warm up walk 5 min, 90 sec jogging/90 sec walking/3 min jogging/3 min walking turn and repeat, cool down walk 5 min,  stretch

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Half Marathon – 10km

Thursday – Aug 18 8:00pm

Learn to Run 5km -Warm up walk 5 min, 90 sec jogging/90 sec walking/3 min jogging/3 min walking turn and repeat, cool down walk 5 min,  stretch

Learn to Run 10km – 5km with 45 second sprints x 5 

Holding on 5km – 5km with 45 second sprints x 5

Holding on 10km – 6km with 45 second sprints x 5

Half Marathon – 6km with 45 second sprints x 5

Friday – Aug 19 9:15am

Bike Ride from Glen Abbey Rec Center 1.5-2hrs (Check Facebook page for communication!)

Saturday – Aug 20 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min (turn) jog 3 min/walk 90 sec/jog 5 min, cool down walk 5 min,  stretch

Learn to Run 10km – 7km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Half Marathon – 17km

Sunday – Aug 12 19 8:00am

Bike Ride – Meet front of Glen Abbey Rec Center

Road Bikes: 44km to Springridge via Tremaine to No 2 Side Road, Rt on Appleby and quick left again onto No 2 Side Road, Rt on Walkers Line and Rt on Derry Rd, Lft on Bell School Line – return regular route on Bell School Line.

Screen Shot 2016-07-20 at 6.11.56 PM

Mountain Bikes: 25km residential ride.Mountain Bikers will ride locally and a comfortable speed for about an hour and 15 min with this 25km route (L on Glen Abbey Gate, R Pilgrims Way, L Nottinghill, R Monastery, L Dorval onto WestOak, R Proudfoot, L Pine Glen onto High Valley, L Valleyridge, R Richview, R Colonel William, L Stalybridge, L Saltaire, R Colonel William, R Skipton Lane, R Liptay, R Liptay again, R Colonel William, R Stocksbridge, R Emily, R Emily again, R Stocksbridge again, R Wildfel, R Bingley, R Wildfel again, R Stocksbridge again, R Lawhill, L Saddleworth onto Ribble, L Lawhill again, R Stocksbridge onto Richview onto WestOak, R Postmaster, R Heritage Way, R King’s College, onto Abbeywood, L Pilgrim’s Way again, L Glen Abbey Gate!) Link: http://www.mapmyrun.com/routes/view/1081832930

Have a wonderful week! Niki