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 –

Running has opened up so many adventures for me, not just in the trails I run or new routes, but also in the friendships I’ve made and the confidence it has given me.

Meleah Shank, runner and spinning instructor

Chick News –

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

Weekly Chirp: So…I imagine I am not the only one who has been into their kids’ Halloween treat bags!!  The temptation is killing me!  I decided to do some math to discourage myself and will pass on the calculations to you.  One mini chocolate bar has approximately 45-50 calories. Multiply that by 4 (or insert larger number here!). Let’s say that’s 200 extra calories a day.  In 17.5 days, if you have not changed any other diet/exercise habits, you will have gained 1 pound! It’s that easy!!  Little bits can add up quickly. So…be a conscious eater.  Think about what you are eating (not just treats) and why you are eating (hungry, bored, stressed, etc.)  Get into the habit so you can “make” room for little extras when they arise and be able to enjoy them without the guilt!

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 this 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: Are getting printed as I write! We should have them back  by Thursday.  Our sponsors – The Running Company and Balance Point Health Center have picked up the tab for printing so there will not be any extra costs for you to pay upon pick up.  I hope to have the jackets in time to hand out at Thursday night’s run. After that, you can make arrangements with me to arrange a pick up time.

Races: I will be picking up race kits on Friday for the Road to Hope races in Hamilton this weekend. Please email me at mclaughlins@cogeco.ca if you would like me to pick up yours for you! The 5km starts at 10am so plan to meet at my house at 8:45am to carpool to the race site. I will help the 5kers prep for their race, hold extra clothes and snap some pics! I, and others, will be running the 10km at 11am. Projected finish time is noonish. Is anyone interested in gathering for brunch post-race? Or we can wait until after the Santa Shuffle to gather. Please note that online reg. for races closes on Nov. 2 (Wednesday) at 6pm. You can sign up for the 5km, 10km or 1/2 marathon at http://hamiltonmarathon.ca/register-now/ .

The next “group” race will be the Santa Shuffle 5km on December 3, 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.  Entrance fee is only 25 (by Nov. 6) and 30.00 until Nov. 30 because it is not chip timed and no technical shirts! I would love to have a large group of “Chicks” come out for it – from 5kers to marathoners! Please book it into your calendars.

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!!

Shopping: A few of you have been discussing the possibility of a group trip to MEC and The Running Company to get some winter running gear.  I am looking tentatively at November 19th or 26th.  What time of day might work for you?  Let’s discuss at the workouts.

YMCA: There is a contingent of us who meet at the Y to workout and you are welcome to join us. M-9:30 weight training/T-9:30 swimming/W-1:30 yoga/F-9:30 weight training and 10:30 swimming

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

Tuesday – Nov. 1 8:15pm

Learn to Run 5km –5 min warm up walk, jog 30 minutes, 5 min. cool down walk

Learn to Run 10km – 5km

Holding on 10km – 5km

Hamilton ½ Marathon – 5km

Hamilton ½ Marathon post-tri – 5km

Thursday –   Nov. 3 8:15pm

Learn to Run 5km – 5 min warm up walk, jog 30 continuous minutes, 5 min. cool down walk

Learn to Run 10km – 5km

Holding on 10km – 5km

Hamilton ½ Marathon – 5km

Hamilton ½ Marathon post-tri – 5km

Saturday – Nov. 5 8:00am

Learn to Run 5km – RACE DAY

Learn to Run 10km – RACE DAY

Holding on 10km – RACE DAY

Hamilton ½ Marathon – REST FOR RACE TOMORROW

Hamilton ½ Marathon post tri – 5km (taper)

Sunday – Nov. 6  8:00am – this week only

New Learn to Run 5km – 5 min warm up walk, alternate 60 sec. jogging with 90 sec walking (turn at 10 min) for 20 minutes, 5 min cool down walk

Have a wonderful week! Niki