Update – June 6, 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:

Running along our journey doesn’t only teach us how to keep moving forward through what life throws at us, it also makes us into the best version of ourselves.

Ashley Erickson, freelance fitness writer/editor

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

Weekly Chirp: This weekend I had the opportunity to volunteer in a race for the first time.  My 3 kids did as well.  It was a great experience to be on the “other side” and I have a greater appreciation for what goes on behind the scenes in preparing for race day.  It takes a lot of volunteers and organization to pull it off.  My kids began the morning with some grumbling about why they had to go with me.  I am happy to report that they all enjoyed the experience and were glad they took part – even saying they would do it again next year!  I had one of those brief “I must be doing something right as a parent” moments before going back into task master mode trying to get them ready for the next activity of the day!  I highly recommend that you volunteer for a run someday,  we runners love the cheering, hand clapping and “You’re almost there” encouragement.  From my recent experience, giving it is just as fun!!

Big Thank You:  Many thanks to the Chicks and their families who volunteered for or ran in the first annual Strides with Friends 5km Run.  Proceeds from the run will go to the Newman Boys’ Trust Fund in their mom, Katherine’s, memory. The rain held off and there were over 400 people either taking part as runners/walkers/volunteers!  A pat on the back for the race organizers for a job well done.

Here is a brief note from Barb, race organizer:

Hello everyone I just left the bank after depositing a total of $26,870.01!! We still have $ coming in from another 5 or 10 people who have contacted me and a couple of cheques that need correcting, totaling $800.

I am emotional writing this as I am so proud of everyone and the love that sustains all. I can’t thank everyone for believing in me and this idea. WE DID IT!

Much love and respect.   Barb

Tri Chicks: Whoo hoo!  Congrats to the Try-a-tri girls (Louise, Chantal and Cynthia) and Sprinter Jo, for braving cooler temps and waves and completing their respective races. What’s next on the Tri calendar?!

Half Marathon Pics:  I forgot to include a couple of pics from last weekend’s race!

Rebecca Run for Spinal Muscular Atrophy: On July 7th many girls in our group will be heading to Newmarket to take part in the 10th annual Rebecca Run.  This is a 5km run around Fairy Lake to raise funds for SMA.  This run is special because one of our Chicks, Cheryl, lost a son Max to this disease when he was only 6 weeks old.  Her touching story can be found here Max’s Story. Take a moment to read it and watch the beautiful video.  If you decide to do the run, you can register at  http://www.events.runningroom.com/site/?raceId=7405  Sign up with team “Miles for Max,” team registration closes June 7th (in order for you to receive a team technical t-shirt.  I will be attending with my husband and 2 of my kids!

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 19th!  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 as soon as possible because there are ONLY 750 race spots available and it will sell out. By the way, for those of you determined to dig in your heels…there is a 5km and 10km run too!  Brogan and I will both be running the half.  Email me when you sign up so I can add your name to my race list.

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 2 smalls, 3 mediums, 1 large and 1 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

New Learn to Run 5km and 10km, Half Marathon: New 5km and 10km programs will begin June 19th.  Email me to sign up: mclaughlins@cogeco.ca.  (5km -, 10km – Laura, Fofi, Angela)

Tips from Runner’s World Daily Calendar: 1)  Schedule your blood donation in conjunction with your training.  Oxygen carrying red blood cells can take 6 weeks to reach full count.  after donating, wait 24 hours before working out, 3 days before speed work or a long run and 7 weeks before racing. 2) Watch your reflection in mirrored surfaces to improve running efficiency.  The feedback may boost your sense of stability, which may translate into better form. 3) If the rubber on the side or bottom of your shoes is worn, it’s time for a new pair.  Also look for Permanent wrinkled in the foam mid sole.  The onset of more than usual aches can also signal that a new pair is in order.  If you need shoes before a race, get them a month prior to work out their rigidity.  4) Buy sunscreeen with and SPF of at least 30 and protects against UVA and UVB rays.  For it to bind with your skin, you need to put it on 20 minutes before heading out.

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – June 5 8:15pm run and 9:00 Swim at Glen Abbey Pool

Learn to Run 5km  – 5 min walking warm up, jog 10 min/walk 3 min/jog 10 min, 5 min walking cool down

Try-a-tri/Sprint tri – Bike, Swim

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

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

1/2 Ironman –  Run 30:00, Swim 45:00 (optional)

Wednesday – June 7

1/2 Ironman – Biking 1 hr 45 minutes

Thursday – June 8  6:15 meet to carpool to Kelso to swim. 8:15pm run 

Learn to Run 5km – 5 min walking warm up, jog 25 continuous minutes, 5 min walking cool down

Try-a-tri/Sprint Tri  –  Jog 50 continuous minutes,  Swimming 40 minutes

Holding on 5km – 5km (1 hill)

Holding on 10km – 6km (1 hill)

1/2 Ironman – Open water swim 45:00, Running 40:00 (1 hill)

Friday – June 9 9:30 and 10:30

1/2 Ironman –  Bike 2 hrs with hills

Saturday – June 2 8:00am

Learn to Run 5km   – 5 min walking warm up, jog 25 continuous minutes, 5 min walking cool down

Try-a-tri/Sprint Tri – (meet at 6:45am) Bike 60 minutes, Run 29:00 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 – 6:45am 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 and 15 minutes

Have a wonderful week! Niki


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