Nik’s Chicks is only a time and place to meet & a program to follow.  I cannot join you on every run/workout.  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 my contact info sheet when you arrive for your first run.

Quote of the Week:

All you need is love. But a little chocolate now and then doesn't hurt.

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

Weekly Chirp: Happy Valentine’s Day! It’s funny how this “holiday” used to get me out to stores looking for just the right card, the right gift and some chocolate to show my husband how much I love him. Now, we smile as we ask each other “You didn’t get me anything…right?”.  Much to my surprise, I awoke to a bouquet of roses and a sweet card from him! Sometimes it’s the little things that give us the greatest pleasures.  This thought can also apply to running/fitness.  It isn’t unusual to fall into the routine/rut of running the same old 5km on the same old route at the same old pace your usual 3 times a week.  Add something interesting to your workout…new music, new route, run with a different “Chick”…do something  to bring a little pleasure to your workout!  After all, if it’s not fun, how long do you think you will stick with it?

Now…I will be off to the Hallmark/Carlton card store to find the perfect card and get a stash of chocolate to show my husband I haven’t forgotten about him on this romantic day!! 😉

FREE – New Learn to Run 5km, 10km, Ottawa 1/2, Triathlon and Swimming: I will  begin these programs March 3 – mark the date on your calendar.  I already have 6-8 ladies waiting for the 5km run pgm and around 10-12 ladies considering the try-a-tri! 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. I have posted a new Try-a-tri/Sprint Tri program that incorporates the Learn to Run 5km program in the “Training Programs” menu. Please feel free to mention the programs to your friends – remind them that the programs are FREE!  For those of you planning on either Toronto Goodlife or Mississauga 1/2 marathon races, your training from 10km base will begin on February 18.

Learning Open Water Swimming Technique:  The response for the DVD viewing was less than I expected, so I will postpone the get together. I am looking at Tuesday, March 20th to have the “Easy Freestyle” DVD viewing night.  It will start at 8:15 – replacing the Tuesday day night run and swim – and will last around 1.5 hours.  Please RSVP me at mclaughlins@cogeco.ca so I will have an idea of number of Chicks. Watching the video will help to explain the “Total Immersion Tips” that I have posted in the Helpful Information section of this site.  You can also check out a 6 part series, “Total Immersion Perpetual Motion Freestyle” and the 8 part “How to Work Less, Swim Better in Triathlon” on YouTube. The Total Immersion technique does work – I reduced my swim times during my triathlons and no longer exit the swim portion utterly exhausted! It’s worth the time and effort to learn it!

Running Company is having a sale!  Pop down to the Running Company at 114 Lakeshore (not the Running Room!) during their Valentine’s Sale.  The sale runs until Feb 25th.  I just got a running skirt for 30.00! Save up to 60% off selected apparel and shoes.

Goodlife or Mississauga 1/2 Marathons: Just a reminder that you need a 10km base by Feb. 18, this Saturday, to begin the 1/2 marathon program for these races.

Shirts:  You can take one home to try one on 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 and Cathy have  mediums, 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.

YMCA: There is a contingent of us who meet at the Y to workout and you are welcome to join us. M and F 9:30 weight training and 10:30 swimming and W-12:10 spinning and 1:30 yoga

Tip: I received a Runner’s World Daily Calendar for Christmas.  I will pop in some useful tips here when they arise: 1) Coordinating your inhales and exhales with your footfalls develops diaphragmatic strength.  Start with a 2-2 pattern – breathe in while stepping left right; breathe out while stepping left, right. Advance to 3-3, and then 4-4 pattern. 2) To avoid leaning too far forward, take a deep breath, which naturally encourages your torso and upper back to straighten and promotes an upright posture.  Keep that upright position by imagining you are a puppet on a string suspended from above.

Swim Training Checklist: Here is a list of items you will need/want to begin your swim training in March.  You have 4 weeks to gather them! Biking will likely begin in April when the weather is more agreeable.  You can always pick up a spinning (indoor cycling) class to “find” your legs though!

Swimsuit, goggles, swim cap, flip flops, water bottle, towel, mesh bag for shampoo/conditioner/body wash to take on deck with you, print off 12 lesson plans and put in Ziploc or have laminated, buy swim pass if not a member at Glen Abbey Rec Center ($36.28 for 10 swim sessions).  One Chick suggested I add bikini wax to the list things to do to prepare for swimming!! Good idea!

Wetsuits: If you are not ready to invest a couple of hundred dollars in a new wetsuit Xterra Wetsuits, consider getting a “shorty” suit.  In the past, Costco sold Body Glove wetsuits for $40-50.00. Canadian Tire sold Fluid suit for 50-60.00 and Speedo suits for 100.00+.  The major difference in the suits, aside from the shorter legs and arms, is in the materials. Xterra (and other tri wetsuits) have a rubberized material on the outside of the neoprene to help you slide through the water.  The cheaper shorty suits are just neoprene and will absorb water, creating a little more drag.  Both will give you warmth and flotation.

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

Tuesday – Feb 14 8:15pm

Holding on 5km – 5km

Holding on 10km – 5km

ATB – 10km

Wednesday – Feb. 15 12:10 and 1:30

YMCA Spinning and YogaFit

Thursday –  Feb. 16 8:15pm

Holding on 5km – 5km with 60 se sprints x 3

Holding on 10km – 5km with 60 sec sprints x 3

ATB – 9km with 90 sec sprints x 5

Friday – Feb. 17 9:30 and 10:30

YMCA Weight Training and swimming (lesson 5)

Saturday – Feb. 18 8:00am

Holding on 5km – 5km

Holding on 10km – 10km

ATB – 18 km

Mississauga 1/2 – 10km

Monday – Feb. 13 9:30 and 10:30

YMCA Weight Training and swimming (lesson 5)

Have a wonderful week! Niki