Update – May 29, 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:

That’s the thing about running: your greatest runs are rarely measured by racing success. They are moments in time when running allows you to see how wonderful your life is.

Kara Goucher

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

Weekly Chirp:It was Brogan’s race weekend in Ottawa.  We arrived late in Ottawa, had supper with friends and then settled in with another family of friends for the night.  Brogan got to bed well after 10 but thankfully slept in the next morning.  We headed into the city around noon and got stuck (and hungry) in traffic. Managed to keep hydrating and then after we arrived at Expo ran to find washrooms!  We picked up our shirts (ugly!) and race kits and wandered the Expo a bit before our friends managed to make it into the city too. Note to Self: Bringing kids to Expo is not conducive to good shopping!  Had late lunch around 3 and then carb loaded with Beaver Tails!!  Peter and I head back to Expo only to hear that is was closing in 5 minutes!  Bummer!  We relaxed for the rest of the day and had a late pasta dinner around 7.  Wasn’t too sure how Brogan’s ice cream was going to feel the next day.  He crashed around 8:30.  I prepped for race and was in bed by 10 – only to have a fitful sleep as usual pre-race!  I woke before my alarm, cleaned up and then woke Brogan around 6:30.  Got him dressed and fed – he was pretty quiet.  Not sure if it was the time of day or nerves.  We got to the starting area, used porta-potty, checked our bags and returned to the porta-potty!  We found Christine and Patrick in the Green Corral and took some pics.  The excitement in the air was evident as we waited for our wave to start.  The gun went off and we slowly began to run.  Out first few kms were well below pace (7:10 pace) – I was wishing we would have started a little further ahead in the corral!  By 5km we were consistently around 6:10pace.  At 10km marker we were 1:04 – I know now that Brogan can go faster.  The back half had crowds getting bigger and louder.  I have discovered that it is difficult to run with a lump in your throat from getting emotional.  There were many “Look! There’s a kid running” and “Go buddy, beat your Mom” types of comments.  Brogan and Patrick were the only kids we saw running.  We ran some hills on the Quebec part of the route – no sweat for Brogan!  After crossing back into Ottawa we saw Christine’s husband and daughter.  This, and the bigger crowds,  caused the boys to start running faster – 5:20ish!!  We hollered at them to slow down as we were only at 18km.  At 19 they picked it up again.  At 20km we saw Peter, Riley and Bayley.  They were surprised to see us so soon! Even though they were eating ice creams, they jumped into the race and ran with us for 100m or so.  By this point, the boys were still running fast. With 750m to go we told the boys we’d meet them at the finish – and make sure to smile!!  Christine and I finished  15 seconds behind them.  Guess it pays to practice your finishing kick!!  While walking through the finishing chute Brogan said loudly “I guess I can check that off my list”…I didn’t know he had one.  It was truly amazing to see my son accomplish something that many adults don’t even do! I am so blessed to have been able to take this journey with him.  Thank you to all of the Chicks for their support (allowing him to tag along with us on runs), for your Facebook comments, etc.  The positive vibes you send him are priceless.  Both of us are sharing tired bodies and sore legs now!  He says he would like to do another 1/2 in November – maybe you can think about embarking on your own personal 1/2 marathon journey.  Brogan will be recovering this week and won’t be running.  He will however, pop outside for a chat with you pre-run to accept accolades;)

Transition Training: In a triathlon there are 2 transitions: swim to bike (T1) and bike to run (T2).  Tonight at 7pm, anyone interested in practicing these transitions, can meet on my front lawn for a run through.  Bring all of the items you will be using on race day. You can find a checklist here Triathlon Gear Checklist I will help you set up your transition area, you will get wet in my pool (no wetsuits as the chlorine is not good for them), exit, dry off, get socks and shoes on, put on helmet and sunglasses and go biking East on Westoak Trails, turn left onto Sky Valley Cres. circle around and return to my house, then you will park your bike, remove helmet, (switch shoes if you had bike shoes) and begin your run again heading East on Westoak turning around at 4th line and returning to my house.  Hopefully you will get a better idea of how to do these transitions efficiently and stress free!!  Weather looks clear.

Runners Needed:  Please circle June 3, that’s this Sunday,  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 races (5km and 10km) start at 10:00am at Mother Theresa School.  Be sure to give a holler to the “Chicks” you see volunteering along the route!

Good Luck!: Best wishes to the Nik’s Chicks Trinewbies (and veterans) who will do their first triathlon on Sunday in Milton. Remember to print off copies of the Triahlon checklists to help you prepare Triathlon Race Gear Checklist and Triathlon Race Preparation Checklist. Getting out of your comfort zone can be uncomfortable…but so worth it when you cross the finish line! I had intentions of being there to help and support you, but I will be volunteering in the Strides for Friends that morning.  Please email me post-race let me know how you made out!!  Don’t forget to smile at the finish line.

Can you help?:  A hockey friend of mine, Anne-Marie Hurley, fractured her leg during a hockey game and then subsequently experienced a stroke following her surgery.  Currently her sister is here from Greece to help keep the household (4 active kids and a dog) running while Anne Marie recovers. Here is a note from her husband, Andrew:

While Maureen has been able to move in and take over managing the house, this is obviously not a long term solution and while we enjoy and appreciate having her, she does have to return sometime to Greece. Over the next while we will start to look for a part-time ‘nanny/housekeeper’ solution to assist before and after Anne-Marie returns home to help with meals, shopping, driving etc. The kids have suggested we need to find  “Mrs. Doubtfire”. That said, if you have any suggestions or contacts in the Oakville area this regard, please don’t hesitate to forward them along.

Andrew’s email is Andrew.Doman@man.com in case you want more information or know somebody who can help.

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: We will meet at my house at 6:15 Thursday evenings and carpool to Kelso.  I will bring my van (and likely a child or three) and welcome some Chicks to travel with me.  You can buy a park pass 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.

There is also swimming on Saturday mornings at 8:30.  We hope to meet at my house around 8:15 to head to the lake!  It will be so refreshing after an early morning run!!

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

Two places that rent them on a weekly basis are Running Free in Milton and EnduroSport, Toronto.

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: We freeze our memberships for the summer, join us in the Fall for weight training and swimming.

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.

New Learn to Run 5km and 10km, Half Marathon: New 5km and 10km programs will begin June 18th.  Email me to sign up: mclaughlins@cogeco.ca.

Tips from Runner’s World Daily Calendar: 1)  Taper your training in the weeks leading up to a long endurance event such as a marathon.  about 3 weeks before, reduce the amount you run by 20%.  Also, run slower on all training runs, except once a week when you run at your goal pace. 2) Your body’s internal 24-hr clock that regulates temperature, metabolism and hormone levels – also has an effect on performance.  So, when traveling to an event, allow a day per time zone for the body to regulate itself. 3) If you want to run with faster runners now and then, rest the day before as a “mini taper”.  Then treat the workout almost like a race.  Warm up before they arrive, then go for it.  4) Your training runs train your body to run, but these runs are also a practice ground for fueling.  Experiment with your fuel on these runs so you don’t do/try anything new on race day.

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – May 29 8:15pm run and 9:00 Swim at Glen Abbey Pool

Learn to Run 5km  – 5 min walking warm up, jog 8 min/walk 5 min/jog 8 min, 5 min walking cool down

Try-a-tri/Sprint tri – 7:00pm meet for transition practice, swimming 14 minutes

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

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

1/2 Ironman –  Run 35:00, Swim 45:00 (optional)

Wednesday – May 30

1/2 Ironman – Biking 1 hr 45 minutes

YMCA – YogaFit 1:30

Thursday – May 31  6:15 meet to carpool to Kelso. 8:15pm run and 9:00 Swim at Glen Abbey Pool

Learn to Run 5km – 5 min walking warm up, jog 20 continuous minutes, 5 min walking cool down

Try-a-tri/Sprint Tri  –  Jog 45 continuous minutes if not racing, 25 if racing on Sunday   Swimming 40 minutes if not racing, 20 min if racing on Sunday

Holding on 5km – 5km

Holding on 10km – 6km

1/2 Ironman – Open water swim 45:00, Running 45:00

Friday – June 1 9:30 and 10:30

1/2 Ironman –  Bike 2.25 hrs with hills

Saturday – June 2 8:00am

Learn to Run 5km   – 5 min walking warm up, jog 5 min/walk 3 min/jog 8 min (turn after 4)/walk 3 min/ jog 5 min, 5 min walking cool down

Try-a-tri/Sprint Tri – (meet at 6:35am) Bike 1.25 hrs , Run 40:00 at 8:00am (Can leave bikes by my front step)

Holding on 5 – 5km Third Line to Pipeline

Holding on 10km – 10km

1/2 Ironman – 7:00am meet at my house run 70:00 with hills, 8:15 leave for swim 30:00 open water, low intensity

Monday – June 4

1/2 Ironman – Biking 1 hour

Have a wonderful week! Niki


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