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 is as much about settling into a lifelong groove as it is about constantly changing course.
Evelyn Spence, Hello, New York. Goodbye., Runner’s World, May 2012
Hello ladies, here is the latest news from the “nest”!
Weekly Chirp: With my husband running the Boston Marathon next Monday, I have been reading about and talking about this historic race. It’s a unique race in that not just anybody can run it – you have to meet a qualifying time. My husband has ran about a dozen marathons and but only set his sights on Boston 4 years ago. He has missed his qualifying time (3:19:59) 5 times – the latest effort by 51 seconds!! There was a period of “grieving” after him being oh so close. The Boston Athletic Association announced that in 2012, the qualifying time would be dropping by 5 minutes. It doesn’t seem like a lot – but after 42.2km, it feels like a lot!! Peter knew he needed to hit his time in 2011 or wait 3 yrs and get the 5 min back when he turned 45! Last May, he ran the Mississauga Full in windy and rainy conditions. He ran the final 9km into the wind – and managed beat the qualifying time by only 6 seconds. He was shocked when he found out! Looked like he was on his way to Boston. Spring ahead to Fall, 2011 – the lottery! Just because to achieve the right time doesn’t mean you are automatically in. You have to register into a lottery because so many people want to run the race. Unfortunately, he and his 3 running buddies were all rejected! Another low point. He had been wanting to do Boston for a really long time – it’s on his bucket list! He ended up using a contact at Gatorade (a major sponsor) and wrangled one of their “invitational” spots. His buddies, sadly, won’t be running with him. We are off to Bean town with multitudes of other running families to experience the race up close and personal. Peter says he doesn’t have a goal time…just running for fun! (Yeah…42km for fun – who does that?!) I am so proud of him for putting himself out there again after “failing” many times – he has taught our children (and myself) first hand to persevere in the face of adversity. I will share his Boston story in two weeks – after we get back from holidays. (No update next week – just follow training schedules!)
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 – email@example.com.
Biking: The weather still isn’t co-operating wind and temperature wise. I will postpone the start of the biking for 2 weeks. Watch for start date in the updates.
New Nik’s Chicks T-Shirts: 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.
Strides with Friends 5km Race: Please circle June 3 on your calendar to volunteer for the first annual Strides with Friends 5km Run. Proceeds from the run go to the Newman Boys’ Trust Fund in their mom, 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 firstname.lastname@example.org 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
6) Skate and Rotate – Feel yourself slide effortlessly past a few lane markers before stroking. Breathe by rolling to where the air is. Drive the high hand down on every stroke. “Look” at each wall with your belly button in each stroke.
TI Perpetual Motion Freestyle Part 6 – http://www.youtube.com/watch?v=46GghWnOKYA
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
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) Stick with sports drinks (for runs longer than an hour) that contain 13-19g of carbohydrate per 8 ounces. Drinks with higher carb concentrations can hamper fluid absorption and give you that sloshing feeling in your stomach. Drinks with lower carb concentrations won’t refuel your muscles fast enough. 2) Make sure you have some really enjoyable training runs, remembering to smell the roses along the way. That way you don’t become caught up in the “training is everything” syndrome. 3) If you are prone to sleeplessness, avoid running 3-4 hr before bedtime. For people with insomnia, exercising too close to bedtime can interfere with sleep. 4) When running into the wind, lean forward slightly, consume more fluids as if it were a hot day, and put on a jacket or gloves if temps are cool. Running into the wind requires extra energy: a 10 mile per hour headwind increases energy consumption by 5-7%. 5) Chronic aches and pains (Achilles tendonitis, plantar faciitis) benefit from heat before exercise because it increases blood flow and muscle elasticity. A run is less jarring to sore spots when they are warm. Use a heating pad for 10 minutes before you head out.
This week’s workouts – (Meet 1438 Redwing Court)
Tuesday – April 10 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 10 min/walk 3 min (turn half way)/jog 10 min (turn half way)/walk 5 min /jog 8 min, 5 min walking cool down Swimming – 18 minutes (Lesson 4)
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 5km plus 5km
Mississauga/Toronto 1/2 – 10km
Toronto/Mississauga Full – 10km
Ottawa Full – 10km
Wednesday – April 11 12:10 and 1:30
YMCA Spinning and YogaFit
Thursday – April 12 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 25 continuous minutes – turn after 13, 5 min walking cool down Swimming 29 minutes (Lesson 4)
Holding on 5km – 5km with hill repeat x 3
Learn to Run 10km – 5km with hill repeat x 3
Holding on 10km – 5km with hill repeat x 3
Ottawa 1/2 – 6km with 90 sec sprints x 3 6km Westoak Trails
Mississauga/Toronto 1/2 – 8km with 90 sec sprints x 3
Toronto/Mississauga Full – 10km
Ottawa Full – 10km
Friday – April 13 9:30 and 10:30
YMCA Weight Training and swimming (lesson 8)
Saturday – April 14 8:00am
Learn to Run 5km – 5 min walking warm up, jog 25 (turn half way), 5 min walking cool down
Try-a-tri – Bike – waiting on weather!
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 – 12km Ravine plus more
Mississauga/Toronto 1/2 – 20km
Toronto/Mississauga Full – 40 km
Ottawa Full – 37km
Monday – April 16 9:30 and 10:30
YMCA Weight Training and swimming (lesson 10)
Have a wonderful week! Niki