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: (This one is for the 9 Chicks who ran the 30km Around the Bay race on Sunday!! Big congrats ladies!!)

Winning is not about headlines and hardware [medals]. It’s only about attitude. A winner is a person who goes out today and every day and attempts to be the best runner and best person he can be. Winning is about struggle and effort and optimism, and never, ever, ever giving up.

Amby Burfoot, Editor-at-Large, Runner’s World

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

Weekly Chirp: Most of you know by now that I am training with my 12 year old son to run a half marathon in late May.  Imagine my shock and disappointment when I found out the race had sold out!  I am now shopping around for another one for us to run that won’t affect our training schedule too much.  This could all have been avoided had I registered for the race earlier.  Let this be a lesson to all of us to put our money down early and avoid the “muttering to self about what should have been done”! 

Ladies…say hello to the Mississauga 5km and 10km races http://www.mississaugamarathon.com/default.shtml and the Milton triathlons http://www.trisportcanada.com/milton.php!!!

FREE – New Learn to Run 5km, 10km, Ottawa 1/2, Triathlon have started but …  It’s not too late to join in. 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.  You don’t have to commit to a triathlon to join us in the pool!  Everyone is welcome.  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

4) Practice your switches – Make a hole with your fingertips and slip your whole arm cleanly through that hole.  Feel “archer timing” in your  stroke.  Clear the water by the slightest margin of recovery.  Have your hand out of the water for the shortest possible time on recovery.

TI Perpetual Motion Freestyle Part 4 – http://www.youtube.com/watch?v=LpwhzTCWh8Y

Open Water Swimming at Kelso: These usually run between the May long weekend through to the Labour Day weekend.  Thursdays at 6:15-8:00PM  and Sat AM 8:30-10:30.  there are lifeguards patrolling the lake in boats for safety.  You can check out the blog for more information as it becomes available: http://kelsoopenwaterswimming.blogspot.ca/

Wetsuits: The water temperatures in late May will be chilly and a wetsuit is helpful to keep you warm…and buoyant!  Xterra has a SPring sale on and you ca get a full Vortex suit (reg 400.00) for 170.00 with the code SWIFT.  Their website is http://www.xterrawetsuits.com/index.php/slp/swift/?utm_source=streamsend&utm_medium=email&utm_content=15909325&utm_campaign=Xterra%20Wetsuits%20April%20Promotion

Swim Training Checklist: Here is a list of items you will need/want to begin your swim training!

Swimsuit, goggles, swim cap, flip flops, lock, 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!!

OAT: If you plan on joining the Kelso Open Water Swim Group and/or plan on doing at least one triathlon this summer, you will need to register with OAT – Ontario Association of Triathletes to get a membership number. (If only doing a race, there is a one day membership fee you can opt for).  You can get your number online at http://www.triathlonontario.com/join-s13950

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, 2 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)  To avoid making pit stops during an event, drink about 8-16 ounces of fluid to remain hydrated – but stop drinking one hour before the start.

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.

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

Tuesday – March 27 8:15pm run and 9:00 Swim at Glen Abbey Pool

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  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 – 10km  10km Westoak Trails route

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

Toronto Full – 5km easy

Mississauga Full – 5km easy

Wednesday – March 28 12:10 and 1:30

YMCA Spinning and YogaFit

Thursday –  March 29 8:15pm run and 9:00 Swim at Glen Abbey Pool

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   Swimming 14 minutes (Lesson 2)

Holding on 5km – 5km with hill x 2 (to bridge twice and return on Westoak)

Learn to Run 10km – 5km with hill x 2 (to bridge twice and return on Westoak)

Holding on 10km – 5km with hill x 2 (to bridge twice and return on Westoak)

Ottawa 1/2 – 6km with hill x 2 (to bridge twice and return on Upper Middle)

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

Toronto Full – 10km

Mississauga Full – 10km

Friday – March 30 9:30 and 10:30

YMCA Weight Training and swimming (lesson 8)

Saturday – March 31 8:00am (Brogan and I will be running at 9:30am – Riley has Championship game at 8am)

Learn to Run 5km and Try-a-tri  – 5 min walking warm up, jog 5 min/walk 3 min/jog 5 min (turn half way)/walk 3 min /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 – 8km The 8km Westoak Trails Route

Ottawa 1/2 – 15km

Mississauga/Toronto 1/2 – 12km

Toronto Full – 34 km

Mississauga Full – 35km

Monday – April 2 9:30 and 10:30

YMCA Weight Training and swimming (lesson 9)

Have a wonderful week! Niki