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 –

Dream big, but allow yourself the opportunity to start small, and have your share of struggles in the beginning. The world’s great composers weren’t writing symphonies the day they first sat at a piano.

Kevin O’Rourke, Marathoner

Chick News –

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

Weekly Chirp:

It is my imagination, or did our numbers significantly drop off after Race Weekend?! Here is some info that might explain it:

“We have been taught that the attainment of the goal is the reward. Now the goal is attained and you are puzzled by your unanticipated unhappiness. The goal has turned out to be an illusion. The joy was in the dream and the process of moving towards your goal, in mobilizing your physical and mental potentials to their fullest. Once the goal was accomplished, the dream died. The joy ended. And now it’s time to regroup and start over again.

Some of the disappointment of the post-event letdown can be alleviated by knowing that it’s normal and to expect it. For months, your life has been organized around this singular goal. Now, suddenly it’s over and the disciplined, intensive efforts are no longer required.

This is the time to pause, reflect, and enjoy other aspects of life that may have been neglected during intensive training. Sleep late; spend more time with family and friends. Do things you wanted to do but sacrificed for your training. Plan ahead so that when the big event is over, you don’t face a vacuum of too much time.

After this pause and re-balancing, carefully select a new, realistic challenge, a new long-term goal. This may be in running, another sport, or something altogether different. You need a new dream to fill with passion and energy and get your juices flowing again.”

Jack Lesyk, Ph.D.   American Running Association

So…you know it’s time to set some new goals, choose a training program and get back on track!!

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 wait until the new year to begin another 5km program.  That’s not to say that you cannot join or come back to the group until then.  You are welcome to meet with the rest of the runners and follow the 5km program at your leisure.

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.

Jackets: Well, well, well!  Some of you were too late in calling in your order or (after seeing the jackets) wish you would have purchased one!  Today is your lucky day!! I have secured a dozen more jackets through Greg at the Running Company at the 96.05 sale price (regular price is 150.00!).  YOU ONLY HAVE UNTIL THURSDAY, NOV. 17th AT NOON TO EITHER CALL IN AND PAY FOR YOUR ORDER 905-815-1952 OR DROP INTO THE STORE TO TRY ON AND PRE-PAY FOR YOUR JACKET. The screen printing will not be included on this 2nd order of jackets.  There will be an additional cost, paid at a later date, of approximately 18.00-20.00 – depending on the number of units ordered.  This WILL be the final order!  In the Spring I will be looking into running hats or possibly skirts.  Jump to it and order ASAP ladies!!

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.

Races:

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  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.

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. 15 8:15pm

Holding on 5km – 5km

Learn to Run 10km – 5km

Holding on 10km – 5km

Chilly 1/2 and ATB – What are you girls up to?! 10km

Thursday –   Nov. 17 8:15pm

Holding on 5km – 5km

Learn to Run 10km – 4km with 5km tempo run (RPE8-8.5) Get uncomfortable!

Holding on 10km – 5km with 5km tempo run (RPE8-8.5) Get uncomfortable!

Chilly 1/2 and ATB – 10km

Saturday – Nov. 19 8:00am

Holding on 5km – 5km

Learn to Run 10km – 6km

Holding on 10km – 10km

Chilly 1/2 and ATB – 15km?

Have a wonderful week! Niki