Update – March 13, 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 you are a runner, it doesn’t matter how far or how fast. It doesn’t matter if today is your first day or if you’ve been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run.

John Bingham

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

Weekly Chirp: This week’s thought isn’t that profound…just me telling you that I am a newbie too!  I keep saying that we should all challenge ourselves and get “uncomfortable”. I have decided to embark on my own new journey – a half Ironman (1.9km swim, 90km bike, 21.1km run).  Looks long when I type it out like that! With Michelle along for the training, it will be fun yet still a big challenge for both of us – Jo is a maybe at this stage.  The race isn’t until September but between now and then there will be lots to learn and much training to be done.  I guess I am walking the walk so to speak.  It’s scary and exciting – just like your goals are for you!  Whoo hoo!

FREE – New Learn to Run 5km, 10km, Ottawa 1/2, Triathlon have started but …  It’s not too late to join in.Check this week’s workouts for run details (below). 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.  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.

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.

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.

1) 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.

TI Perpetual Motion Freestyle Part 1 – http://www.youtube.com/watch?v=97b6XIntfcc

2) Swim Downhill – Lean on your chest until your hips and legs feel light, rythmically press in one armpit then the other, feel completely supported by the water

TI Perpetual Motion Freestyle Part 2 – http://www.youtube.com/watch?v=l8YDoF-9juo

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!

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! Don’t forget a change of clothes!!

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) After a run, don’t rush back into life.  Take a few minutes to walk, stretch, relax or meditate. 2)Cross-train, lift weights or stretch once a week to increase strength and flexibility and correct muscular imbalances. 3) Eat too soon and you could be plagued  with gastrointestinal issues.  But if you ate hours ago you could run out of steam.   Time your meals so you maintain a steady blood-sugar level throughout.  Eat a combination of carbohydrates and protein about one to four hours before a run.

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.

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – March 13 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 90 sec jogging and2 min walking for 20 minutes (turn after 10), 5 min walking cool down  Swimming – 14 minutes (Lesson 2)

Learn to Run 10km – 5km The 5km Big Block route

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

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

Ottawa 1/2 – 8km  8km Westoak Trails route

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

ATB – 10km 10km Westoak Trails route

Wednesday – March 14th 12:10 and 1:30

YMCA Spinning and YogaFit

Thursday –  March 15th1 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 90 sec jogging and 2 minc walking for 20 minutes (turn after 10), 5 min walking cool down   Swimming 24 minutes (Lesson 2)

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

Learn to Run 10km – 4km km with 1 x hill (to bridge and back)

Holding on 10km – 5km with 1 x hill The 5km Big Block route

Ottawa 1/2 – 6km with hill x 2 6km Westoak Trails

Mississauga/Toronto 1/2 – 6km with hill x 2 6km Westoak Trails

ATB – 10km 10km Westoak Trails route

Friday – March 16 9:30 and 10:30 (I won’t be there – March Break)

YMCA Weight Training and swimming (lesson 8)

Saturday – March 17 8:00am

Learn to Run 5km and Try-a-tri  – 5 min walking warm up, alternate 90 sec jogging/90 sec walk/3 min jogging/3min walk (turn) x 2), 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 – 14km

Mississauga/Toronto 1/2 – 15km

ATB – 17 km

Monday – March 19 9:30 and 10:30

YMCA Weight Training and swimming (lesson 9)

Have a wonderful week! Niki

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