Update – October 13, 2011

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

My goal has always been to introduce other people to running.

They might accomplish something they never thought they could.

Grete Waitz, Norwegian marathon runner

and former world record holder

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – Oct. 11 8:15pm

Learn to Run 5km –5 min warm up walk, jog 8/walk 5 (turn at 2.5)/jog 8, 5 min. cool down walk

Learn to Run 10km – 5km

Holding on 10km – 5km

Hamilton ½ Marathon – 10km tempo

Hamilton ½ Marathon post-tri – 10km tempo

Thursday –   Oct. 13 8:15pm

Learn to Run 5km – 5 min warm up walk, jog 20 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 – 7km with hill x 4

Hamilton ½ Marathon post-tri – 7km hill x 4

Saturday – Sept Oct 15 8:00am

Learn to Run 5km – 5 min warm up walk, jog 5/walk 3 jog 8(turn at 4) /walk 3/jog 5, 5 min. cool down walk

Learn to Run 10km – 9km

Holding on 10km – 10km

Hamilton ½ Marathon – 22km

Hamilton ½ Marathon post tri – 21km

Jackets I have just found out that my first choice for jackets is NOT available! Boo hoo!  It’s back to the drawing board to find another option.  Will keep you posted.

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