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:
I don’t have a runner’s body, but I have a runner’s heart – and that is all you need.
Army Sergeant Jennifer Morris, Runner’s World Challenger currently deployed to Bagram, Afghanistan
Hello ladies, here is the latest news from the “nest”!
Weekly Chirp: It seems that wherever I go or whoever I talk to, I eventually try to bring the conversation around to Nik’s Chicks! Part of this is sheer pride in what it is and how it has grown…the other part of me feels compelled to share the good vibes that permeate the group. I want new women to have a little bit of all the positive feelings I get from running with my Chicks! I have shared previously that I definitely don’t have a love of running itself! So setting that aside, I have given some thought to what I am getting out of Nik’s Chicks: 1) I get to help people set and reach for goals 2) I get to connect new friends/contacts 3) I don’t have to run on my own! 4) I get to do some coaching/training which I miss doing since I stopped working 5) I get to set a good example for my kids 6) I fulfill my deep rooted need to nurture 7) I learn much from my running partners 8) Venting – enough said! 9) I never have to go to a race on my own 10) Socializing while running, instead of a lot of dinners/lunches out, has kept my weight/body comp in check I’m sure if I thought about it longer I could come up with many more “positives”. With a new 5km program starting in a few weeks, think about what you are getting out of being a “Chick” and who you know that could use some good and healthy fun! Neighbor? Sister? Co-worker? Sports mom? Spread the word, sistas!!
FREE – New Learn to Run 5km Due to some more interest in the 5km program, I will begin another new program on Saturday, April 28th. Find the program under “Training Programs” from the drop down menu above and print it off! We leave from my house 1438 Redwing Crt. on Tueday and Thursday 8:15pm and Saturdays at 8am. 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. Please email me if you plan on joining so I will have an idea for numbers – firstname.lastname@example.org.
New Nik’s Chicks T-Shirts: There weren’t any takers on the jackets, perhaps the weather got too warm? So, I am in talks with Greg at The Running Company to find us the perfect running t-shirt. It will be a technical/wicking shirt, feminine cut/not boxy, and in a shade of purple/fuschia depending on the brand. Once I have nailed down to right one, I will get the info out to you ASAP so purchases can be made. It would be great to have the shirts ordered and printed prior to the Mississauga races on May 26 and 27th. When I post the info, the ordering time will be relatively short – one week – so the shirts will have time to be printed.
Katherine’s Dream 5km Race: Please circle the first weekend in June (actual date TBA) to volunteer for the first annual Katherine’s Dream 5km Run. Proceeds from the run go to the Newman Boys’ Trust Fund in Katherine’s memory. The race organizers will be looking for volunteers to be on the race route (16 Mile Creek, West side trails), man the water station, etc , and have asked if members of Nik’s Chicks would be willing to help out! The race will start and finish at Mother Theresa School in Westoak Trails. Please email me at email@example.com if you are interested in volunteering 2-3 hours for a good cause. I will compile a list of volunteers on the Training Groups page. We will be women helping other women!
New race listing: One of our Chicks has asked that I forward the following info – it will be posted under Upcoming Races! Starbucks Run for Women, Unionville, (5km and 10km) Register at http://www.events.runningroom.com/site/?raceId=7748
Triathlon Clinics: The Ontario Women’s Triathlon group will be hosting swim, bike, run, and triathlon clinics starting April 15 and going throughout the summer. Ellen and I did a few of these last summer and found them to be very helpful. The women’s only clinics are put on by experienced Ironman Triathletes! Don’t let this intimidate you – some ladies are in their 50’s/60’s and would remind you of your moms – maybe fitter:). Their photos are here: http://www.womenstriathlon.com/abt/commmembers.html. Really sweet ladies! You can register for the various clinics at http://www.womenstriathlon.com/Events.htm
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 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
5) Anchor your hands – Make your hands stand still as you begin each stroke. Move your body past your hand, rather than pushing back. Never move your hand back faster than your body is moving forward. Swim faster with your whole body not your arms and legs.
TI Perpetual Motion Freestyle Part 5 – http://www.youtube.com/watch?v=JRg34sKcadE&feature=results_video&playnext=1&list=PL6592E747DE86C91E
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
Tri 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) Shower immediately after running; pollen that settles on hair, clothes and eyelids can continue to trigger reactions. Runners with contacts might fare better wearing their glasses, which may serve as a shield. because rain removes pollen from the air, you might want to lace up after a storm. 2) Tap into music to run harder for longer. songs with 120-140 beats per minute are best for keeping your spirits up during a run. Keep the volume down, use only one head phone and stick to familiar routes that offer good visibility so you can see who and what is around you. 3) Deck yourself out in running gear. Looking good out there can really give you a mental boost, which is going to make the effort seem easier. Buy a great looking, color coordinated running outfit that you enjoy wearing.
This week’s workouts – (Meet 1438 Redwing Court)
Tuesday – April 3 8:15pm run and 9:00 Swim at Glen Abbey Pool (Brogan and I are heading out at 7:30pm to run 5km and will circle back for 5 more at 8:15pm)
Learn to Run 5km and Try-a-tri – 5 min walking warm up, jog 8 min/walk 5 min/jog 8 min (turn half way)/walk 5 min /jog 8 min, 5 min walking cool down Swimming – 16 minutes (Lesson 3)
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/Mississauga Full – 10km
Ottawa Full – 10km
Wednesday -April 4 12:10 and 1:30
YMCA Spinning and YogaFit
Thursday – April 5 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 20 continuous minutes – turn after 10, 5 min walking cool down Swimming 26 minutes (Lesson 3)
Holding on 5km – 4km with 30 sec sprints x 10
Learn to Run 10km – 4km with 30 sec sprints x 10
Holding on 10km – 4km with 30 sec sprints x 10
Ottawa 1/2 – 6km with 90 sec sprints x 2 6km Westoak Trails
Mississauga/Toronto 1/2 – 6km with hills x 3
Toronto/Mississauga Full – 10km
Ottawa Full – 10km
Friday – April 6 9:30 and 10:30
YMCA Weight Training and swimming (lesson 8)
Saturday – April 7 8:00am
Learn to Run 5km – 5 min walking warm up, jog 5 min/walk 3 min/jog 8 min (turn half way)/walk 3 min /jog 5 min, 5 min walking cool down
Try-a-tri – Bike – 30 min , Run – skip warm up, jog 5 min/walk 3 min/jog 8 min (turn half way)/walk 3 min /jog 5 min, 5 min walking cool down (biking will be dependent on the weather forecast – if it’s cold or wet, we will postpone) Leave bikes leaning against my front step. Expect rubbery legs for half of your run!!
Holding on 5 – 5km The 5km Big Block route
Holding on 10km – 10km 10km Glen Abbey route
Learn to Run10km – 9km 9km Westoak Trails Route
Ottawa 1/2 – 17km Ravine plus more
Mississauga/Toronto 1/2 – 18km
Toronto/Mississauga Full – 20 km
Ottawa Full – 20km
Monday – April 9 9:30 and 10:30
YMCA Weight Training and swimming (lesson 10)
Have a wonderful week! Niki
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