Update – May 22, 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:

Stepping outside the comfort zone is the price I pay to find out how good I can be. If I planned on backing off every time running got difficult I would hang up my shoes and take up knitting.

Desiree Davila

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

Weekly Chirp: Wow! What a stellar long weekend, couldn’t ask for better weather!! Speaking of weather…who found their run to a little more challenging than usual?! Did you know that both heat and humidity can impact your performance? The 5km Brogan and I did felt like a lot longer.  Hydrating well is going to become an important factor in your pre-run/race preparations. Here are a few thoughts to help you beat the heat. 1) Exercise earlier in the day (or later at night) when the temps are cooler. 2) Drink a cup of water immediately after waking up to get a jump on hydration. 3) You should be intaking 6-8oz every half hour, more when it’s hotter – can you carry enough fluid with you? 4) Water is fine for 5-10km, for longer distances or  consider an electrolyte replacement drink 5) Hydrate well the day before, limiting caffeine and alcohol:( 6) Drink lots of fluids post run to avoid the dehydration headache 7) When temps get really hot, freeze your fuel bottles the night before 8) If you have a salty residue on your skin post run, consider substituting water with Gatorade or an equal 9) Wear light colored, wicking fabrics and hat 10) Don’t forget sunscreen and sunglasses.

Running in the summer can be challenging for some…maybe if you think about it from the perspective that a 5 km run has a calorie burn equal to 2 glasses of wine, 2 beers and 1 mixed drink it might help!!

There will be isolated showers tonight but no storms in the forecast – see you soon!

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 early Saturday ride details.

Runners Needed:  Please circle June 3 on your calendar to run in 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.  To register check out the website at www.stridesforfriends.ca.  They have so many sponsors that there is NO RACE FEE!  You are welcome to collect pledges make a donation.  The race starts at 10:00am.  Be sure to give a holler to the “Chicks” you see volunteering along the route!

Half Marathon Dreams?:  Do you want to do a half Marathon this fall?  There will be a large contingent of Chicks running in the Angus Glen Half Marathon on November 4 in Markham.  This is a rural race with terrific post race buffet and entertainment inside the Golf Club!  You need a 10km base by August 11.  That means that a Learn to Run 10km program will begin on June 18th!  Start planning now to get out of your comfort zone…I have a few of you in mind as I write this!!  Register here Angus Glen Half Marathon. By the way, for those of you determined to dig in your heels…there is a 5km and 10km run too!

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. (There is a swim on sunday the 27th for those of you eager to get ing the water!)  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:  Do you have the perfect top for your first triathlon?! If not – consider a custom made Nik’s Chicks tri shirt!! 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 – 90.00). 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. These swims will stop for the summer on Tuesday, May 29 so we can begin lake swims on the 31st.

ROAD ID: I can’t stress enough the need to carry some kind of ID with you when you run and bike – and swim for that matter!  Do you know your running companions so well that they know your husband’s/contact’s phone number off the top of her head? Would she know your health history? If not, consider an inexpensive (20.00) Road ID that you can wear in any weather.  They are great for when you travel as well. Check them out here: ROAD ID

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)  Avoid increasing intensity and distance simultaneously.  To improve, gradually increase mileage or time by only 10% a week.  The increase should be applied to more than one run.

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – May 22 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)

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 – 8:15 biking for 50 minutes, run for 1km (to find legs), swimming 26 minutes

Holding on 5km – 5km(Third Line to pipeline)

Holding on 10km – 5km(Third Line to Pipeline)

Ottawa 1/2 – 5km (Third Line to Pipeline)

1/2 Ironman –  Run 35:00

Wednesday – May 23

1/2 Ironman – Biking 1 hr (noon)

YMCA – YogaFit 1:30

Thursday – May 24  8:15pm run and 9:00 Swim at Glen Abbey Pool

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  –  Jog 42 continuous minutes   Swimming 35 minutes

Holding on 5km – 5km

Holding on 10km – 6km

Ottawa 1/2 – 5km

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

Friday – May 25 9:30 and 10:30

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

Saturday – May 26 8:00am ( I am away, but groups will meet as usual)

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

Try-a-tri/Sprint Tri – (meet at 6:45am) Bike 1 hr , Run 18:00 at 8:00am (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 – Rest – race tomorrow!

1/2 Ironman – Run 60:00 with hills

Monday – May 28

1/2 Ironman – Biking 1 hour 15 minutes

Have a wonderful week! Niki


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