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 the part of my day that I own in that it is focused on my own health and happiness.
Pete Guild, financial advisor and Runner’s World Challenger of the Week
Hello ladies, here is the latest news from the “nest”!
Weekly Chirp: It’s good to be back in Oakville! Don’t get me wrong – I love to get away to a hot, humid, relaxing destination…but there’s always “stuff” to do when I get home! (Laundry, homework, appointments, groceries, etc.) Somehow the relaxation fades away in a matter of days. Oh well, I can start looking forward to the next vacation! In my absence, it sounds like my “Chicks” have flown the coop!! There are half a dozen new runners (down from 24 eight weeks ago) who are still attending the group runs. Some might be running on their own of course! Not sure where the try-a-tri girls have gone 🙂 Consider this note your invitation/kick in the butt to come back out!! Your race is only 5 weeks away, but you still have time to be trained! Open and print the try-a-tri pgm and get yourself back on track! Tonight’s workouts are posted at the bottom of this update.
For those of you wondering how my husband did in the Boston Marathon, he finished in 3:58 – under his goal time of 4 hrs. Most runners slowed down due to high temps (28 degrees C) and humidity. Over 4000 runners decided to wait until next year and over 2000 were treated for heat related illnesses! We’re just happy he finished upright and smiling!!
Congrats to the new 5km ladies who completed their first race, Ford’s Race to End Childhood Diabetes, on the weekend. Hope you found crossing the finish line to be an exhilarating experience that you want to repeat!! Now who’s movin on to the 10km program? 😉
And good luck to all the Chicks running the 10km in Mississauga on Saturday and the Goodlife Marathon on Sunday!
FREE – New Learn to Run 5km Due to some more interest in the 5km program, I will begin another new program TONIGHT May 1 at 8:15pm. 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 Saturday 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 Nicole McLaughlin Waiver and Release #2 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.
If you “fell off” the last program, come out tonight and you can jump in around Week 4 of the program!!
Biking: There will be some ladies starting the biking tonight. They are planning on meeting at my place for a 7:30pm ride, and following it up with a little running at 8:15pm to “find their legs” with the main group. Ride will only be 35 minutes in residential neighborhood. Don’t forget to bring your helmet!
New Nik’s Chicks T-Shirts: I still haven’t nailed down the perfect t-shirt! Will keep you posted when I have more info.
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 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 – so far I have only 6 – come on ladies!! We will be women helping other women! For more information about the run, or to register check out the website at www.stridesforfriends.ca.
Triathlon Clinics: The Ontario Women’s Triathlon group will be hosting swim, bike, run, and triathlon clinics 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!! 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. 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
7) Slippery Swimming – Pierce the water, slip through the smallest possible hole. Maintain a low profile, as if swimming under a very low ceiling.
Part 1 – How to “Work Less, Swim Better” in Triathlon – http://www.youtube.com/watch?v=s5kTKpKFbXk
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/ Still waiting on start date and cost.
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 can 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). If you have gotten a shirt from me to try and it works, please drop by a cheque for 52.00.
YMCA: There is a contingent of us who meet at the Y to workout and you are welcome to join us. Tuesday and Thursday swimming at 9:30am (until open water swims begin) and Wednesday 1:30 yoga.
Tips from Runner’s World Daily Calendar: 1) Plan and out and back route. At the turn around, note the time and increase your pace on the way back with the mission of beating your time by 30 seconds to 2 minutes, depending on the length of your run. 2) Running on grass and trails means navigation over uneven terrain – something your legs, feet, and ankles may not be accustomed to at this point in the season. Slow your pace considerably during your first few training runs, and take walk breaks when you encounter unstable ground. 3) Stress can slow you down and make you more sensitive to pain. Schedule tough workouts on days you know you’ll feel rested and upbeat. Or workout in the morning before you get bogged down with the day’s mental challenges. 4) For stronger feet, stand on stable ground, balance on one foot with your eyes open. Once you can do that for one minute, try it with your eyes closed. Master that then move to an unstable surface like a mini trampoline, foam block, wobble board or BOSU trainer.
This week’s workouts – (Meet 1438 Redwing Court)
Tuesday – May 1 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)
NEW Learn to Run 5km – 5 min walking warm up, alternate 60 seconds jogging and 90 second walking for 20 minutes (turn after 10 minutes), 5 min walking cool down I will be joining you on this run.
Try-a-tri/Sprint tri – 7:30 biking for 35 minutes, run for 1km (to find legs), swimming 22 minutes – Lesson 5 (start time will adjust as the days get longer)
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 – ran yesterday
Mississauga/Toronto 1/2 – 5km
Toronto Full – 5km
1/2 Ironman – Swimming 30 minutes
Wednesday – May 2
1/2 Ironman – Biking 90 min
YMCA – YogaFit 1:30
Thursday – May 3 8:15pm run and 9:00 Swim at Glen Abbey Pool
Learn to Run 5km – 5 min walking warm up, alternate 60 seconds jogging and 90 second walking for 20 minutes (turn after 10 minutes), 5 min walking cool down
Try-a-tri – Jog 30 continuous minutes Swimming 32 minutes (Lesson 5)
Holding on 5km – 5km with 90 sec sprints x 3
Learn to Run 10km – 5km easy
Holding on 10km – 5km with 90 sec sprints x 3
Ottawa 1/2 – 8km with 90 sec sprints x 3
Toronto Full – 5km easy or rest
1/2 Ironman – Swim 30:00, Run 30:00
Friday – May 4 9:30 and 10:30
1/2 Ironman – Biking 90:00 with hills
Saturday – May 5 8:00am
Learn to Run 5km – 5 min walking warm up, alternate 90 seconds jogging and 2 minutes walking for 20 minutes (turn after 10 minutes), 5 min walking cool down
Try-a-tri – Bike 50:00, Run 32:00
Holding on 5 – 5km The 5km Big Block route
Holding on 10km – 10km 10km Glen Abbey route
Learn to Run10km – Race Day!
Ottawa 1/2 – 22km Ravine plus more
Toronto/Mississauga Full – Race Day!
1/2 Ironman – Run 50:00 with hills
Monday – May 7
1/2 Ironman – Biking 60:00
Have a wonderful week! Niki