Nik’s Chicks is only a time and place to meet & a program to follow.  I cannot join you on every run.  If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning. Please  sign my waiver (in “About”) and fill out the contact info sheet prior to your first run.

Quote of the week –

I’ve got more confidence. My figure is better. I’m more athletic and fit. My lungs are clear. My hair looks shiny. I’m proud of myself. Running has completely changed my life.

Sarah Ferguson, Duchess of York

Chick News –

Hello ladies, here is the latest news from the “nest”!

Weekly Chirp: I read something in Kristin Armstrong’s book “Mile Markers – The 26.2 Most Important Reasons Why Women Run” that resonated with me and I feel the need to share it with you. Her yoga instructor had said Do the same thing you have always done and get the same things you have always gotten. Kristin goes on to write:

Okay, ouch, ouch, ouch, ouch.  Those words were more uncomfortable to me than the pose I was stuck in. …How often do we all do this? …We parent the same way and expect more from our kids.  We put the same old energy into our marriage and expect it to be more fulfilling.  Or if we are single, we continue in our same old routine and wonder why we never meet anyone new.  We work the same hours doing the same things and thinking the same thoughts and wonder why we aren’t promoted. We go to the same places all the time and expect to be inspired.  We eat the same things and wonder why we weight the same and have the same lack of energy.  We read, watch, and listen to the same kinds of music and wonder why we don’t feel more creative.  We do the same activities all the time and wonder why we aren’t as fun.  We get mad or frustrated by the same stuff and the same people without ever concluding that perhaps we are the common denominator in that equation.  We do the same workout and run the same routes and wonder why we are stuck in the same fitness and morale plateau.  We live and love and give in the same way and wonder why we never grow….Maybe it’s time we change it up.

Hmmm…something to think about, eh ladies!!

Website: Now that the website is here, there will not be and weekly emails.  Please remind your friends to type in their emails on the right and click follow to get the latest Nik’s Chicks news.

New Learn to Run 5km: I will begin another round of the 8 week Learn to Run 5km program on Sunday (that week only!) November 6th at 8am for anyone looking to start.  Please mention this to your girlfriends.There is no fee!  Please remember to download, print and sign the waiver in the “About” menu and bring it to the first session.  The 5km program that you will be using is located in “Training Programs”.  You will be training for the 5km December 31st Resolution Run here in Oakville.  You can register for this race at http://www.events.runningroom.com/site/?raceId=6955.

Shirts: Have been ordered and should arrive within 4 weeks.  Total cost will be 52.00 each (similar styles sell for 70.00 – 80.00) I have 3 smalls, 2 mediums, 4 larges, and 3 x-larges in stock).  Sam has a medium, worn once, to sell for 30.00 in case you are interested. Check out the Wasaga Beach Triathlon photos for a peek at the shirts in action.

Jackets: Have been ordered!  With any luck we should have them back and screen printed by Thursday of next week.  Greg from the Running Company has been wonderful and he has offered to pay the balance on the screen printing….so the final tally is 95.05!  I will send out a post via this website when they are ready.  Can’t wait!!

Races: Hamilton Road to Hope race days are only 1.5 weeks away! Sign up for the 5km, 10km or 1/2 marathon at http://hamiltonmarathon.ca/register-now/ . We will carpool down at a group and I am happy to pick up your race kits on Friday the 4th. The next “group” race will be the Santa Shuffle 5km on December 4, 10:00am from the Oakville Running Room. It is a fun run, not chip timed event that supports the Salvation Army.  You can register for it here: http://www.events.runningroom.com/site/?raceId=5703.

If you are interested in running a 10km or 15km relay leg of the Around the Bay 30km race in Hamilton on March 25, consider registering soon as the relays sell out before Christmas! So far I tentatively have Joanne and myself, Jennifer WR and Brogan, Antonetta and Adele partnered off.  Who else is interested in doing 15km?

Long range plans for anyone doing 5km or 10km now, may include a half marathon on May 27 of next year – I am thinking road trip to Ottawa?!  You would need a 10km base by March 3 – plenty of time to train!!

This week’s workouts – (Meet 1438 Redwing Court)

Tuesday – Oct. 25 8:15pm

Learn to Run 5km –5 min warm up walk, jog 25 minutes, 5 min. cool down walk

Learn to Run 10km – 5km

Holding on 10km – 5km

Hamilton ½ Marathon – 8km tempo

Hamilton ½ Marathon post-tri – 8km tempo

Thursday –   Oct. 27 8:15pm

Learn to Run 5km – 5 min warm up walk, jog 28 continuous minutes, 5 min. cool down walk

Learn to Run 10km – 5km with  hill x 2

Holding on 10km – 5km with  hill x 2

Hamilton ½ Marathon – 5km

Hamilton ½ Marathon post-tri – 5km

Saturday – Sept Oct 29 8:00am

Learn to Run 5km – 5 min warm up walk, jog 28 minutes, 5 min. cool down walk

Learn to Run 10km – 5km (taper)

Holding on 10km – 5km (taper)

Hamilton ½ Marathon – 5km (taper)

Hamilton ½ Marathon post tri – 5km (taper)

Have a wonderful week! Niki