Update – May 8, 2012

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:

It’s an odd thing, when your body says no and your mind and your spirit say yes. It’s frightening and empowering and clarifying and beautiful all at once. It was the past year of my life, shortened into a span of 26.2 arduous miles. It was the culmination of experiences, the knowledge that my body can be pushed past its breaking point, just like my heart.

Kristin Armstrong, The Next Big Step, Runner’s World.com

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

Weekly Chirp: I feel like a mother hen!! Congratulations go out to all the ladies who ran this weekend in either the Toronto Goodlife or Mississauga races.  We had Chicks running 5km, 10km, half marathon and full marathon distances.  Many were first timers in their respective distances!! It is so rewarding to see ladies post race and hear all of the race stories.  I know that pushing yourself to enter a race, run faster and getting uncomfortable is not easy.  You all should be so proud of yourselves for setting a goal and going after it!!  It goes without saying that I am very proud of all of you:)

Biking: There will be some tri ladies biking tonight at 8:15.  Ride will only be 40 minutes in residential neighborhoods. If you plan on tagging on a 1-2km run for a “brick” workout, you are welcome to leave your bikes beside my front step. Expect “rubbery” legs! Don’t forget to bring your helmet! (And wear reflective gear).

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.

Volunteers Needed:  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 Kim Bentley at kim.bentley@cogeco.ca with your t-shirt size and cell number if you are interested in volunteering 2-3 hours for a good cause. We will be women helping other women! For more information about the run, or to register check out the website at www.stridesforfriends.ca.

Open Water Swimming at Kelso:  Here is the latest info from JJ Neely, co-ordinator of the swims. Saturday swims start May 19 (16 of these) and Thursday night swims start on May 31st (14 of these).

Greetings Open Water Swimmers!

Attached is the 2012 application form, with dates, cost and details.  It is a word document.

The swims are open to anyone who likes to swim, the only prerequisite is that all participants must have an Triathlon Ontario membership.

Swims are held Thursday evenings from 6:15-8:00 and Saturday mornings from  8:30-10:30.  

NEW for 2012 ON-LINE Registration available! To take advantage, click the link or copy and paste into your browser.  http://www.onlineregistrations.ca/kelsoows and follow the instructions.  Payment will also be available in-person at the Lake using cash or cheque (made payable to Kelso Open Water Swim Club). More information and updates on Facebook (Kelso Open Water Swimming – be sure to “like” us to get updates) and on the Kelso Open Water Swimming Blog


1. Bring your Triathlon Ontario membership Card for Verification at your first swim.

2. Bring your On-Line Registration CONFIRMATION PAGE to your first swim.

3. You will be required to sign a Triathlon Ontario Waiver and a Conservation Halton Waiver at your first swim

Full Member – Total 30 swims = $90                        OR                        10 Pack Member – Total 10 Swims = $60

See you at the lake.

JJ Neely, NCCP Certified Competition Coach (Triathlon)

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

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

8) Silent Swimming – Drill or swim as silently as possible.  when increasing your speed, try not to make more noise.

Part 2 – How to “Work Less, Swim Better” in Triathlon – http://www.youtube.com/watch?v=RzV2Le3awy4

You can check out the rest of these videos at the Youtube site!

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

For a less expensive option, Costco has “shortie” suits on sale for 50-60.00 or you can try for a “farmer john” suit at Mountain Equipment Co-op Kids Farmer John Wetsuit 55.00 or Ladies Jane Wetsuit 99.00

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) If you have to dry shoes overnight, crumple up newspaper and cram it tightly into your shoes.  Don’t put them in the dryer! 2) Treat acute injuries with ice. Fill paper or styrofoam cups with water and freeze. Peel back the cup to expose the ice. Use ice 3-4 times a day to rub in a circular motion over the injury for 10-20 minutes. The faster you slow down inflammation with the ice, the faster you will begin to heal. 3) New runner rule of thumb: Focus on going further before going faster. 4) Substitute fruits and vegetables in your recipes.  Take your favorite chili, stew or meatloaf recipe, cut back on the meat and add diced onions, peppers, carrots, leeks or corn.  Or take any bread, muffin or cake recipe and add cranberries, raisins, crushed pineapple, grated carrots, chopped dates or figs.

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – May 8 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 90 seconds jogging and 2 min walking for 20 minutes (turn after 10 minutes), 5 min walking cool down

Try-a-tri/Sprint tri – 8:15 biking for 40 minutes, run for 1km (to find legs), swimming 22 minutes

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

Holding on 10km – 5km The 5km Big Block route

Ottawa 1/2 – 10km

1/2 Ironman – Swimming 30 minutes, run 10km

Wednesday – May 9

1/2 Ironman – Biking 105 min

YMCA – YogaFit 1:30

Thursday – May 10 8:15pm run and 9:00 Swim at Glen Abbey Pool

Learn to Run 5km – 5 min walking warm up, alternate 90 seconds jogging and 2 min walking for 20 minutes (turn after 10 minutes), 5 min walking cool down

Try-a-tri/Sprint Tri  –  Jog 34 continuous minutes   Swimming 35 minutes

Holding on 5km – 5km with hill x 3

Holding on 10km – 5km with hill x 3

Ottawa 1/2 – 8km with  hill x 3

1/2 Ironman – Swim 30:00, Run 30:00

Friday – May 11 9:30 and 10:30

1/2 Ironman –  Biking 120:00 with hills

Saturday – May 12 8:00am

Learn to Run 5km   – 5 min walking warm up,jog 90 sec/walk 90 sec/jog 3 min/walk 3 min – turn and repeat, 5 min walking cool down

Try-a-tri/Sprint Tri – Bike 60:00, Run 36:00 (Can leave bikes by my front step)

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

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

Ottawa 1/2 – 15km Ravine plus more

1/2 Ironman – Run 60:00 with hills

Monday – May 4

1/2 Ironman – Biking 60:00

Have a wonderful week! Niki


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