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:

What distinguishes those of us at the starting line from those of us on the couch is that we learn through running to take what the day gives us, what our body will allow us, and what our will can tolerate.

John Bingham, running writer and speaker

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

Weekly Chirp:Happy Belated Mother’s Day to everyone!  Hope your day was filled with breakfasts in bed, flowers, gifts and lots of R &R! As a group for women, we need to remind ourselves to “get selfish”, put our well being at the top of our list of priorities and carve out time for our workouts.  Striking a balance between me time and the rest of our responsibilities can be challenging…as I am finding out first hand.  I embarked on my 1/2 Ironman dreams a few weeks ago with the support of my husband and kids and figured, since I was getting most of my workouts in during school hours, it wouldn’t change my schedule/life much.  Well the truth is, the 6 days a week of training is affecting the amount of time I have to fit in the rest of the “stuff” that needs to get done (not to mention my sleep).  Throw in homework (yuck), kids wanting to be in the recently opened pool with me as lifeguard, spring clean up, planning for work on the property….I am getting a little concerned that there isn’t enough hours in a day! (I admire Moms who work outside the home and deal with work/family balance issues all of the time!!!) I think the key to simplifying things is prioritizing my tasks, getting help from the kids for household chores, and co-ordinating schedules with my husband to decide who does what.  Our family is like a team with everyone pitching in – with a little grumbling – to get things done.  I am only in week 3, so I will keep you posted on how my balancing act is turning out! Cross your fingers:)

Big Thanks to Adele, Michelle and the other Chicks involved in my Oakville Spirit Award nomination.  Your thoughtfulness is overwhelming!! I am looking forward to a “Chicks Night Out” on the 13th!

Our condolences go out to our fellow runner,Tania Grecco, on the recent passing of her Dad.  Our thoughts and prayers are with you as you are healing from your loss.

Biking: There will be some tri ladies biking tonight at 8:15.  Ride will only be 45 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).  Check out the Tri Training schedule for Saturday ride details.

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 ASAP 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: Open water swims begin this Saturday, but our group doesn’t plan on beginning lake swims until Thursday, May 31.  We will meet at my house at 6:15 and carpool to Kelso.  I will bring my van (and likely a child or three) and welcome some Chicks to travel with me.  I will be buying a park pass – you can do this online at http://www.hrca.on.ca/ShowCategory.cfm?subCatID=1007.  I have estimated that I will be attending 17-19 swims over the course of the summer and plan on buying the full swim package for 90.00.  There is also a 10 pack available for 60.00. Things to do prior to your first swim: Register with OAT (see below) and print copy of OAT# to take to lake, register with KOWSG at https://www.onlineregistrations.ca/kelsoows/ print your confirmation and take to the lake on the 31st, invest in good goggles and a light colored swim cap for higher visibility.  Don’t forget your wetsuit! Email me prior to the 31st if you plan on carpooling to the lake – I will list names under training groups header.  We usually try to get back to my house in time to run at 8:15.

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

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. We wear these shirts under our wetsuits on race day.  They fit snug (no chaffing) and have pockets on the back to hold gels/lip balm!

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.

Swim Training in Your Back Yard: Do you have a pool and tried to swim laps only to feel like you are turning more than you are swimming?  Here is an inexpensive alternative.  I bought a Swim Tether 3 years ago and it does the trick when I can’t make it to a 25m pool or the lake.  I use a pool buoy to float my legs up (no kicking) as the tether tends to allow them to sink. You can buy the tether here http://www.swim-in-place.com/aquacise_coiled_swim_tethers.html – go with the Competitor Model for 44.95.

Running Room Magazine:  Are you looking for motivation or information?  You can subscribe to the Running Room bi-monthly magazine for FREE by joining their rewards program.  Sign up online here https://www.runningroom.com/hm/inside.php?id=2377

Yoga for Runners: For those of you interested in a yoga DVD tailored to the needs of runners, check out this website: http://www.yogaforrunners.com/christine-felstead.html  There is a beginner and an intermediate level.  Very good for working out the kinks, especially in your IT band!

New Learn to Run 5km and 10km, Half Marathon:  Are you thinking about moving up to the 10km distance? Trying a half marathon? Do you know somebody who wants to Learn to Run?  If so, email me in the next few weeks so I can look at setting launch dates. Anyone thinking about a Half Marathon in the fall should consider Nov. 4 at Angus Glen.  There will be a group of us going there.  Training from a 10km base would begin around August 11. The 10km program will launch around June 9th.  Angus Glen (Markham) also has 5km and 10km races.

Tips from Runner’s World Daily Calendar: 1) Back off at the first sign of injury.  Three to five days off is better than missing a month or two.  Take regular rest days.  2) If the temperature is in the 70s or 80s, you must drink more.  Increase your fluid intake by sipping water or if exercising more than an hour, sports drinks.  The carbs in sports drinks help restock spent energy stores. 3) Stretch your soleus – a muscle deep in the calf – like this: Stand with palms on wall, one leg forward, one leg back.  Lower body down by bending knees. Lean into the wall until you can feel it in the calf of your back leg. Hold gentle tension for 30-60 seconds or until you feel the muscle fibers release. Switch legs. 4) Be careful running near others who are listening to music on MP3s.  People wearing headphones may not be as aware of there surroundings, including other runners.  When passing, be sure to yell “On your left” loud enough. (Nik’s tip: run with only one ear bud in).

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

Tuesday – May 15 8:15pm run and 9:00 Swim at Glen Abbey Pool (Brogan and I are heading out at 7:45pm to run 3km and will circle back for 5 more at 8:15pm)

NEW 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 – 8:15 biking for 45 minutes, run for 1km (to find legs), swimming 24 minutes

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

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

Ottawa 1/2 – 8km

1/2 Ironman –  Run 35:00

Wednesday – May 16

1/2 Ironman – Swimming 45 minutes (this week only)

YMCA – YogaFit 1:30

Thursday – May 17 8:15pm run and 9:00 Swim at Glen Abbey Pool

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  –  Jog 38 continuous minutes   Swimming 30 minutes

Holding on 5km – 5km with  90 sec sprints x 3

Holding on 10km – 6km with  90 sec sprints x 3

Ottawa 1/2 – 6km with  90 sec sprints x 3

1/2 Ironman – Biking 120:00 with hills (Thursday ride this week only)

Friday – May 18 9:30 and 10:30

1/2 Ironman –  Swim 45:00 (Friday swim this week only)

Saturday – May 19 8:00am

Learn to Run 5km   – 5 min walking warm up, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min – turn after 90 sec- jog 3 min/walk 90 sec/jog 5 min, 5 min walking cool down

Try-a-tri/Sprint Tri – Bike 1 hr 10 min, Run 40:00 (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 – 5km taper

1/2 Ironman – Run 60:00 with hills

Monday – May 21

1/2 Ironman – Biking 1 hour 15 minutes

Have a wonderful week! Niki