Update – February 21, 2012

Nik’s Chicks is a FREE ladies only running/triathlon group. It 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:


If running is important to you, then your mind-set shifts from Can I find time for it? to When can I find time for it? You think in terms not of Will I run today? but When will I run today?

Scott Douglas, author of The Little Red Book of Running

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

Weekly Chirp I was out on my 10km run with my 11 year old son Brogan on Saturday and had one of those “moments”.   We were in Bronte Creek Campground, the ground was white with the new fallen snow and the only sounds were our feet crunching the snow and our breathing.  It was one of those times that running (for me) was amazing!!  I was so grateful for my health and the opportunity to move my body when so many cannot.  I was also grateful for having Brogan there.  I stopped, gave him a hug and asked him to imprint the moment into his memory.  Maybe someday he can tell his kids about the beautiful morning he and “grandma” went out for a nice run.  In Kristin Armstrong’s book “Mile Markers” she talks about being “present”…tuning into the now moments and not worry about the past or future.  I think that I was “present” on Saturday!

On a separate note… I went to donate blood today.  The whole process only took an hour and I noticed that the clinic wasn’t as busy as usual.  Thought I could use this blog to put the thought into the heads of my “Chicks”.  Have you considered donating?  Have you donated in the past and just got away from it?  Maybe it is time to give it a go.  One donation can really help. The next blood donor clinic at the Halton Regional Municipal building on Bronte Rd. is on May 1st.  I will be heading there at noon.  To book an appointment for this clinic you can call 1 888 2 DONATE(1 888 236-6283) or go to the website for more information Canadian Blood Services

FREE – New Learn to Run 5km, 10km, Ottawa 1/2, Triathlon and Swimming: I will begin these programs March 3 at 8am from my house 1438 Redwing Crt. – 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!  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!

Swim Training: The training will take place on Tuesday and Thursday evenings after the runs, around 9:15pm at Glen Abbey Rec pool.  This is an open lap swimming time and not just us so be prepared to have other bodies in the lanes.  I (or another swimming Chick) will go with you to get you started. Expect to be winded and needing lots of recovery in the beginning – you are starting something new! The emphasis will be on technique and NOT volume for the first few weeks.  There will be Slow, Medium and Fast lanes.  Choose the one that suits, you can always change if it doesn’t feel right.  Here is a site about etiquette in the pool that you should review prior to getting into the pool Pool Etiquette  It will answer many questions and let you know what to expect from other swimmers.

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.  Save up to 60% off selected apparel and shoes.

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) Running against traffic allows the runner to be in command and see what traffic is coming.  Keep your head up and stay alert.  2) Hydration – when out for a run longer than 5km, plan to drink a 1/2 to full cup of fluid every 5 km.  Rather than run with a sloshy stomach, sip 2-3 ounces every 10 minutes.  3) Noontime running provides a triple benefit: daylight, a break from the workday and a chance to avoid eating a heavy lunch.

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 21 8:15pm (I won’t be out – hockey play offs)

Holding on 5km – 5km

Holding on 10km – 5km

ATB – 10km

Mississauga/Toronto 1/2 – 8km

Wednesday – Feb. 22 12:10 and 1:30

YMCA Spinning and YogaFit

Thursday –  Feb. 23 8:15pm (I won’t be out – hockey play offs)

Holding on 5km – 5km with 5 min tempo

Holding on 10km – 5km with 5 min tempo

ATB – 9km

Mississauga/Toronto 1/2 – 6km with 5 min tempo run

Friday – Feb. 24 9:30 and 10:30

YMCA Weight Training and swimming (lesson 6) (I won’t be there – Bayley in hockey tournament)

Saturday – Feb. 25 8:00am (I won’t be running – I’m in hockey tournament!)

Holding on 5km – 5km

Holding on 10km – 10km

ATB – 28 km

Mississauga/Toronto 1/2 – 12km

Monday – Feb. 27 9:30 and 10:30

YMCA Weight Training and swimming (lesson 6)

Have a wonderful week! Niki

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