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:

Running has given me the courage to start, the determination to keep trying, and the childlike spirit to have fun along the way. Run often and run long, but never outrun your joy of running.

Julie Isphording, motivational speaker who ran the first ever women’s Olympic Marathon in 1984

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

Weekly Chirp: The topic of conversation among friends and strangers these days has to be the weather.  When the sun is shining, kids are playing with water guns outside and you are pulling out the summer clothes bins in mid March, there is definitely something strange going on!   For anyone new, weather can either be a huge motivator to get out running or if it’s bad… an equally huge deterrent! This winter was certainly a mild one – easy for runners to get around.  Our winter running group grew from last winter.  Now, it looks like we are enjoying an early Spring and that has helped increase the number of new chicks to our group again.  At last count, I have 22 new ladies on board for the Learn to Run/Try-a-tri programs.  This is pretty much double the turn out of last March!  Seems we are embracing the warmer temps and letting the weather be a motivator…for now.  Summer temps and humidity have a way of sending people indoors again.  Enjoy this beautiful weather while it lasts!!

Good luck to the Chicks running the 30km Around the Bay race in Hamilton on Sunday.  I hope to get down to see you, but it will depend on Bayley’s basketball provincial games.  Think of me cheering you on when you hit my favorite hilly section in the last 1/3 of the race!!

Jackets: Most of you have seen the raspberry Nik’s Chicks jackets when we’ve met to run or around town.  Greg, at the Running Company has offered to do a final jacket order for  anyone wanting to look fit and fabulous!  The jackets retail for 150.00 but Greg will get them for us at cost – only 96.05!.  There is an extra charge for screen printing (18-22.00 depending on the number of jackets to be printed).  After the jackets arrive at the Running Company, I will take them to be printed.  When you pick up your finished jacket from me, you can pay me the printing fee.  Greg has asked Brooks to hold 1 XL, 5L, 5M and 2 S jackets for us but only until Saturday at 5pm.  If you plan to buy a jacket, you must go to the Running Company at 114 Lakeshore Rd. to purchase in person or call in with a credit card number to pre-pay.  No orders will be taken after Saturday at closing.  Please keep in mind that come fall, Brooks will change their apparel line and this specific jacket will no longer be available! This is your last chance to get one!! Here is info about the jacket including the sizing chart (I bought a medium to ensure comfortable layering in colder weather):

Women’s Infiniti Jacket

The ultimate in weather protection, this top-notch jacket has all the features you need—360° retroreflectivity, back venting, thumbholes, and ergonomic design lines—in a 100% wind- and water-proof package.

Sizing note: if you are between sizes, or have long arms, you may be more comfortable in the next size up.
• Fit: Semi-fitted
• Water- and windproof fabric
• DWR (Durable Water Repellent) coating
• 360° of 3M™ Scotchlite™ retroreflectivity
• Side zip hand-warmer pockets
• Internal moisture-proof media pocket
• Cozy cuff with thumbhole loop

Brooks Women’s Apparel

Fit and Measurement Guide

Women’s Body Measurements (inches)
	XS (2-4)	S (6-8)	M (8-10)	L (12-14)	XL (16)
bust	30-32	32-34	34-36	37-39	40-42
waist	22-24	24-26	26-28	29-31	32-34
hip	34-36	36-38	38-40	41-43	44-45
inseam	29	29.5	30	30.5	31

Don’t miss out!  Consider this an early Mother’s Day present for yourself?!

Learning Open Water Swimming Technique:  WE ARE WATCHING THE “Easy Freestyle” VIDEO TONIGHT Tuesday, March 20th.  It will start at 8:15 – replacing the  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 (five 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 might want to bring along a notebook to jot down helpful information.  I will have refreshments on hand!  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

Winter Clothing Sales – Now is a great time to save on winter running gear.  Stores like the Running Company (winter running tights half price), Running Room and New Balance will be clearing out their winter stock to make room for Spring/Summer apparel.

FREE – New Learn to Run 5km, 10km, Ottawa 1/2, Triathlon have started but …  It’s not too late to join in. There are some ladies who plan on coming out tonight to start the Learn to Run 5km from the beginning. 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.  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 girls who are coming out are doing very well.  Swimming is very technical – you won’t master it in a couple of weeks.  Give it time…you have 2.5 months before you have to race!! The training takes 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

3) Lengthen your body – Extend a weightless arm, Be able to float your arm forward for a long time, reach for the wall before stroking, put your arm in the water as if you are sliding it into a sleeve, keep extending your arm until you feel your shoulder touch your jaw or ear

TI Perpetual motion Freestyle Part 3 – http://www.youtube.com/watch?v=X51-9Unn0jc

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 (look under the Training Programs drop down menu) 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)  Pollen counts are often higher between 5am and 10am, so you might find relief by running later in the day or hit the treadmill when pollen counts are very high. 2) You can train your body to run well at any time of the day by simply exercising regularly at that time.  When you consistently time your exercise, you train the cardiovascular system to deliver more oxygen to the working muscles at that time. 3) Ease into running on the roads/sidewalks if you spent most of your winter running on the treadmill.  Don’t give up the softer surfaces cold turkey! alternate every run on the road with a run on the treadmill until your body grows accustomed to the harder surface.

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

Wanted – used Garmin GPS watch. Contact Joanne at savoiej@hdsb.ca

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

Tuesday – March 20 8:15pm run and 9:00 Swim at Glen Abbey Pool (OR WATCHING VIDEO)

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  Swimming – 14 minutes (Lesson 2)

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

Learn to Run 10km – 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 21st 12:10 and 1:30

YMCA Spinning and YogaFit

Thursday –  March 22nd 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/90 sec walk/3 min jogging/3min walk (turn) x 2), 5 min walking cool down   Swimming 14 minutes (Lesson 2)

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

Learn to Run 10km – 5km with with 5 min tempo The 5km Big Block route

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

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

Mississauga/Toronto 1/2 – 6km with 90 sec sprints x 2 6km Westoak Trails

ATB – 5km easy

Friday – March 23 9:30 and 10:30

YMCA Weight Training and swimming (lesson 8)

Saturday – March 24 8:00am

Learn to Run 5km and Try-a-tri  – 5 min walking warm up, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog 5 min, 5 min walking cool down

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

Holding on 10km – 10km 10km Glen Abbey route

Learn to Run10km – 7km 7km Westoak Trails route

Ottawa 1/2 – 10km 10km Glen Abbey route

Mississauga/Toronto 1/2 – 17km

ATB – rest RACE TOMORROW!! GOOD LUCK LADIES!!

Monday – March 25 9:30 and 10:30

YMCA Weight Training and swimming (lesson 9)

Have a wonderful week! Niki