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:

We find time for the things that are important to us. Period.

Scott Douglas, Scott’s Original Miscellany, Running Times – March 2011

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

Weekly Chirp:  Over the past couple of weeks I have been fielding lots of questions from soon to be runners and triathletes alike.  What do I wear? How far will we go? Do I wear a swimsuit during a triathlon – how can I bike and run in it? What if I can’t keep running and need to walk?  From previous experience, I know that there is a certain amount of anxiety/fear of the unknown that comes along with the beginning of something new.  You are stepping outside of your comfort zone into a new “arena”.  Having said that – keep the beginning of your running/triathlon in perspective! Think about the last time you moved houses, changed  jobs, had your first child…these are pretty big beginnings that you have managed to get through just fine.  Reassure yourself that walk/jogging and getting into the pool should be a piece of cake in comparison!  Now…I don’t think that your anxious feelings are not justified…it’s OK to feel nervous – many of the ladies you will meet tonight are feeling the exact same way.  Just channel that nervousness into excitement and get motivated to embark on your new journey.

For the record – wear whatever will keep you comfortable, you will cover approx. 3.8km on your first night, for a triathlon you can wear a sport bra, undies, bike shorts and top under your wet suit, and if you really need to walk – then do it (there is no rule that says you have to run all 5km by the end of the program).  Please feel free to email me your questions and I can answer them in my update – chances are you are not the only new Chick who is wondering!!

FREE – New Learn to Run 5km, 10km, Ottawa 1/2, Triathlon will start TONIGHT!  It’s not too late to join in. Since Saturday morning’s run was cancelled due to poor weather we officially begin tonight. We leave from my house 1438 Redwing Crt.  Here’s how to get here: I am north of Upper Middle off of Third Line.  Turn East off of Third Line onto Westoak Trails Blvd. Take your 2nd left onto Blackbird Crt. I am 5th house on the right on the corner #1438.  In the past, parking in the cul-de-sacs has been an issue for neighbors so I ask that you please park on Westoak Trails or Nightingale. Look for a sign in my front window!  I  have 6-8 ladies for the 5km run pgm and around 10-12 ladies considering the try-a-tri!  Please feel free to mention the programs to your friends – remind them that the programs are FREE!  You will need to give me a signed waiver (I have some here) and fill out my Contact Info sheet prior to running – these will be on my front step.

What to Wear for Running: After fielding some good questions about gear, I thought I could direct you to the Cold Weather Running handout from the Helpful Information drop down menu. Here are some tips 1) Dress in layers avoiding cotton (it holds sweat and keeps you chilled) this includes your socks – base layer of long under wear top and bottom, running tights or yoga pants, light polar fleece or yoga jacket, shell jacket, hat, mitts or gloves, sunglasses 2) Regular running shoes are best (Let them know at the Running Company – not the Running Room – that you are with Nik’s Chicks to receive a 10% discount off your purchases)

Swim Training: The training will take place on Tuesday and Thursday evenings after the runs, around 9:15pm at Glen Abbey Rec pool – STARTING TONIGHT.  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.

Weekly Swimming Tip: I will share a Total Immersion tip each week so you can gradually improve your technique on step at a time and focus your swim workouts.

Hide your head – Look down at the bottom of the pool and not ahead of you.  Feel the water flowing over the back of your head much of the time. By dropping your head, your feet com closer to the surface getting you into a more streamlined position. Lead with the top of your head and not your forehead. Roll your body on the axis that goes though the top of your head down to your toes to breath.

Learning Open Water Swimming Technique:  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 (three so far). 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!  This DVD may seem more necessary after you have been in the pool a few times!

Swim Training Checklist: Here is a list of items you will need/want to begin your swim training tonight.!  You have a few hours to gather them!

Add in a lock for your locker…Swimsuit, goggles, swim cap, flip flops, water bottle, towel, mesh bag for shampoo/conditioner/body wash to take on deck with you and save trip back to locker, print off 12 lesson plans and put Lesson 1 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!

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).

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

Tips from Runner’s World Daily Calendar: 1) Use a foam roller before your pre- and post-run stretches.  It helps to loosen the tension or adhesions (bunched up fibers) that limit a muscle’s ability to elongate.  Rolling will make your stretch session more effective 2) Are your shoes to tight in the toe box (front)? Remove your insert, stand on it and take a close look: If any portion of your foot is hanging over the insert, your shoes are too small.

Road ID: Consider getting one of these for your ankle or wrist.  When you are out running or later out biking, it’s reassuring you know that your family can be quickly reached in the event of injury or accident. Only 20.00 for a little peace of mind! They are also great to have on your kids when you travel in case they get lost.  Road ID

Swap and Shop: Some of us make running gear purchases that don’t work out for us.  I have started a page for chicks who want to sell new or lightly used items.  You can find this page under Helpful Information.

Cathy – Size M Nik’s Chicks shirt $30.00 – cathy.fitzgerald@cogeco.ca

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

Tuesday – March 6 8:15pm run and 9:00 Swim at Glen Abbey Pool New Programs start today! (Happy 12th Birthday Brogan!)

Learn to Run 5km and Try-a-tri  – 5 min walking warm up, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10), 5 min walking cool down  Swimming – 14 minutes (Lesson 1)

Learn to Run 10km – 4km (To Upper Middle and back to start)

Holding on 5km – 5km The 5km Big Block route

Holding on 10km – 5km The 5km Big Block route

Ottawa 1/2 – 8km (Brogan and I will head out at 7:30pm to get 6km in before we meet up with 8:15 group) 8km Westoak Trails route

Mississauga/Toronto 1/2 – 8km 8km Westoak Trails route

ATB – 10km 10km Westoak Trails route

Wednesday – March 7th 12:10 and 1:30

YMCA Spinning and YogaFit

Thursday –  March 8th1 8:15pm run and 9:00 Swim at Glen Abbey Pool

Learn to Run 5km and Try-a-tri  – 5 min walking warm up, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10), 5 min walking cool down   Swimming 22 minutes (Lesson 1)

Holding on 5km – 5km with with 5 min tempo The 5km Big Block route

Learn to Run 10km – 6km km with 5 min tempo 6km Westoak Trails

Holding on 10km – 5km with 5 min tempo The 5km Big Block route

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

ATB – 9km 9km Westoak Trails route

Friday – March 9 9:30 and 10:30

YMCA Weight Training and swimming (lesson 8)

Saturday – March 10 8:00am (I will be away for hockey tournament)

Learn to Run 5km and Try-a-tri  – 5 min walking warm up, alternate 90 sec jogging and 2 min walking for 20 minutes (turn after 10), 5 min walking cool down

Holding on 5 – 5km The 5km Big Block route

Holding on 10km – 10km 10km Westoak Trails route

Learn to Run10km – 6km 6km Westoak Trails

Ottawa 1/2 – 10km 12km Westoak Trails route

Mississauga/Toronto 1/2 – 10km 10km Westoak Trails route

ATB – 25 km

Monday – March 12 9:30 and 10:30

YMCA Weight Training and swimming (lesson 8)

Have a wonderful week! Niki