Update – November 8, 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

When I run, my mind and body fuse together, creating an energy source that empowers me.

Gail W. Kislevitz

Chick News

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

Weekly Chirp:

Fulfillmenta feeling of happiness and satisfaction, especially because you are doing something important or using your abilities

I looked up this definition because after witnessing Chicks in their races this weekend, I was indeed feeling a sense of fulfillment.  I definitely felt “happy and satisfied” to have helped many ladies along a new journey.  I certainly feel like I am doing “something important”.  And, as a stay-at-home Mom, it’s really nice to be “using my abilities” as a personal trainer!  I see myself as a catalyst – I help to put thoughts into action.  But…it is always up to you to determine what that action may be.  This a good opportunity to say thanks to my Chicks for giving me an opportunity to feel utterly fulfilled!

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 intended to begin a New Learn to Run 5km Program on sunday – but I had no takers!  If you would like to begin this program tonight, we can.  If there still isn’t any interest – I will put off the program start until the new year. Please mention this to your girlfriends. There is no fee!  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.

New Learn to Run 10km: OK 5km girls…you thought you were off the hook after the weekend’s race!  Well, I challenge you to embark on a new journey and begin the Learn to Run 10km program tonight. The 10km program is in “Training Programs”.  Tues and Thurs runs stay between 4-5 km and the Saturday runs stretch out each week by 1km – only 6.5 minutes!!  Give it a go and get out of your comfort zone again.

Shirts: Have been ordered and have yet to arrive! 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: They are beautiful…if I do say so myself! I still have Leah and Katie’s, have I missed anyone else? I have a medium that is unaccounted for.  You can make arrangements with me for a pick up time.

Races: Congrats to all of the participants in the Hamilton Road to Hope Races!  The weather was perfect, as was the energy of our group.  There were lots of personal bests (PBs) and some close to PB times.  Best of all were the smiles!  Please check out the photos I have recently uploaded.

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.

Chilly Half Marathon in Burlington, is on March 4.  Training, from a 10km base, will begin December 10. Technical jackets are included for the first 4000 participants! Register at http://www.events.runningroom.com/site/?raceId=6690.

Around the Bay Relay is full! Bummer!!  I will be on the lookout for another mid-range race in the Spring.

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.

Helpful Info: I have added some pre-race checklists and a pace band link to the drop down menus.

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. 8 8:15pm

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

Holding on 5km – 5km

Learn to Run 10km – 5km

Holding on 10km – 5km

1/2 marathoners – rest or 5km easy

Thursday –   Nov. 10 8:15pm

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

Holding on 5km – 5km

Learn to Run 10km – 4km with one hill

Holding on 10km – 5km with one hill

Hamilton ½ Marathon – rest or 5km easy

Saturday – Nov. 12 8:00am

Learn to Run 5km – 5 min warm up walk, alternating 90 sec jogging and 2 minutes walking for 20 minutes (turn at 10 minutes), 5 min. cool down walk

Learn to Run 10km – 6km

Holding on 10km – 10km

Hamilton ½ Marathon – 10km easy (Will you ladies be holding on 10km? Do you have other race plans? Chilly Half – March 4 – training will begin from 10km base December 10th)

Have a wonderful week! Niki

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