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:
“The best way to spread Christmas Cheer,
is singing loud for all to hear”
Buddy the Elf, The Elf Movie, 2003
Hello ladies, here is the latest news from the “nest”!
Weekly Chirp: Tis the season…for later nights, earlier mornings, squeezing in shopping/wrapping/baking! How many of you are feeling a little burnt out or stressed out? Take a moment to breathe…I mean really breathe! Here’s how: Sit tall as if there is a string pulling the top of your head up to the ceiling, pull your shoulder blades back and down as if you are putting them in your back pocket, put one hand on your upper chest and the other on your belly. Now, breathe in your nose so your belly “poofs” out – don’t let your top hand rise. This means taking your breath deep into your lungs. Breathe slowly out your mouth. Repeat this process with purpose until it’s your belly that moves in and out. Use this technique frequently when you need to slow down and be present in the moment. As Christmas approaches, we should be calm so we can be aware of all of our blessings!!
Holiday Gathering: It’s that time of year when our schedules start to get extra busy with shopping, concerts and gatherings. I would like to substitute our December 15th Thursday night run with a Nik’s Chicks social. It will be an informal (no dressing up!) evening of drinks, munchies, year in review recollections and goal setting! Yes…goal setting! I would like for us, as a group and as individuals, think about and verbalize what 2012 will bring for us running/fitness wise. We all need something to shoot for. If your goals are made “public”, you have a higher likelihood of training for them and reaching them. And…a glass of wine may help! Mark it on your calendar and RSVP me at firstname.lastname@example.org by December 13th please. I have Michelle, Ellen, Susan, Tania, Carol, Karen and Janice bringing food. Thanks girls! Party starts around 8ish!
Caroling Anyone? When is the last time you went door-to-door singing holiday tunes? Here’s your chance! This Sunday at 6:30 pm, my family and some neighbors will be gathering at my house and then entertaining those homeowners on the courts. We will be collecting non-perishable food items for the Fair Share Food Bank so bring along a few items to help those in need! Please RSVP me at email@example.com so I can prepare post singing sweets. If you can’t make it, feel free to bring a food donation along to the runs or social!
Fudge: This is an unusual post entry! I had a few requests for my Brown Sugar Fudge recipe. Here is is ladies..enjoy with caution!! Brown Sugar Fudge
Website: Now that the website is here, there will not be any weekly emails. Please remind your friends to type in their email address 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.
Jackets: Are ready to be picked up from me. Printing charge is 20.00, due upon pickup.
Shirts: The shirts have arrived! You can try one on pre-run if you wish. Total cost will be 52.00 each, taxes in (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: 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. There is also a Frosty 5km for anyone wanting to run a shorter distance.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!!
Pre-Mapped Runs: I have added the link to Map My Run – Nik’s Chicks into the “Links” header. Check it out! http://classic.mapmyrun.com/community/groups/505786885967
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 – Dec. 13 8:15pm (I will not be out tonight due to 9pm hockey game)
Holding on 5km – 5km
Learn to Run 10km – 5km
Holding on 10km – 5km
Chilly 1/2 and ATB – 6km
Thursday – Dec. 15 8:15pm
Holding on 5km – 5km
Learn to Run 10km – 5km with 8 min tempo run (15 sec faster than usual pace)
Holding on 10km – 5km with 8 min tempo run (15 sec faster than usual pace)
Chilly 1/2 and ATB – 6km with hill x 2
Saturday – Dec 17 8:00am
Holding on 5km – 5km
Learn to Run 10km – 10km
Holding on 10km – 10km (bumping up b/c next week is Christmas Eve and some girls might not make it out in the morning!)
Chilly 1/2 and ATB – 10km (recovery week)
Have a wonderful week! Niki
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