Update – June 19, 2012 – New 5km and 10km programs start tonight!

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:

I’ve had to learn through experiences not to be afraid to fail. You don’t know what the future holds for you. You can hope your dreams come true, but you have to be fearless. I don’t want to look back and think, What if?

Nastia Lukin, U.S. Olympic gymnast

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

Weekly Chirp:It was a big week for me!  On Wednesday night myself, my husband Peter and 20 Chicks attended the Oakville Community Spirit Awards dinner where I had the honor of being a nominee! (Thank you Adele).  I wasn’t chosen as the winner but I was awarded with a Nik’s Chicks Scrapbook (Thank you Athena) which was WAY BETTER than the actual ceramic box award!!! The book contains many stories and testimonials of how Nik’s Chicks has changed ladies’ lives. In some cases, I had no idea to what lengths I influenced you!  It was interesting to see the common theme of “I never saw myself doing these races/runs before”!  I am so proud to have played a small role in helping you reach new goals and changing your lives for the better.  You give me more credit than is due – for it is yourselves who have done all of the hard work.  I’m looking forward to more prodding, coercing and pushing of you all!  I see so much potential beneath the surface and encourage you to look hard for it.  We will all take risks together for it is so much more fun to muddle through new challenges with friends who can smile and laugh with us.  We’ll start tonight with the launch of the New Learn to Run 5 and 10km programs!

New Learn to Run 5km and 10km, Half Marathon: New 5km and 10km programs begin TONIGHT. You can download and print the programs here:  Learn to Run 5km Training Program and 10 Km program from 5km base .  Email me for more information or to sign up: mclaughlins@cogeco.ca.  (5km – Janice, Karen, 10km – Laura, Fofi, Angela, Celine)  Remember that all Nik’s Chicks programs are FREE!  If you are new to the group, please remember to fill out a waiver and contact info sheet – these will be on my front step.  We start from 1438 Redwing Crt. It’s going to be warm so hydrate well before, during and after your run.

Tri Weekend: It’s always a thrill for me to come across a finish line…and racing with friends doubles the fun.  Watching someone (Joanne) accomplish something new (first triathlon) is even better!  I don’t always get to see my Chicks achieve their goals, but when I do I get emotional.  Guelph Lake was hot but still a lot of fun – the grins say it all.  We all learned new things during the race that will help us in the next one!

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”,  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 begins tonight, 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!  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

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!

Nik’s Chicks Shirts:  The shirts have arrived and are at the printers!  Here is a pic of the top:

MEC Poise Top – Royal Lilac
The shirts have been ordered in various sizes.  We have 3 sponsors: balance point health centre, the running company and cyclepath!  Final pricing on the shirts is in the process of being calculated after printing costs are firmed up.  I will let you know how much they will be to purchase soon.

Tips from Runner’s World Daily Calendar: 1) Don’t forget all the important little spots when putting on sun screen.  Be sure to cover the tip of your nose, top of your ears and hands, part in your hair, and tops of feet when sitting poolside or at the beach  2) Don’t charge hills.  Instead maximize your efficiency over the long haul.  You gain more speed overall by putting effort into the flats.  When you’re on the hills, just relax – not walking though!  Don’t worry about those people going by yo.  You’ll get them back later! 3) As your face goes, so goes your body.  Squinting zaps energy.  If another runner’s facial expression is pinched and his eyes are narrow slits,  you will likely leave him behind!

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – June 19 8:15pm run and 9:00 Swim at Glen Abbey Pool

New Learn to Run 5km  – 5 min walking warm up, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10 min), 5 min walking cool down

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

New Learn to Run 10km – 5km (Third Line to Pipeline)

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

1/2 Ironman –  Run 40:00, Swim 50:00 (optional)

Wednesday – June 20

1/2 Ironman – Biking 2 hrs 45 minutes – long ride (2 x 10 min at race pace)  10 min easy brick

Thursday – June 21  6:15 meet to carpool to Kelso to swim. 8:15pm run 

Learn to Run 5km – 5 min walking warm up, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10 min), 5 min walking cool down

Holding on 5km – 5km with 30 sec sprints x 5

Learn to Run 10km – 4km with 30 sec sprints x 5

Holding on 10km – 6km with 30 sec sprints x 5

1/2 Ironman – Open water swim 45:00, Running 45:00 with 30 sec sprints x 5

Friday – June 22 9:30 and 10:30

1/2 Ironman –  Bike 2 hrs and 15 minutes with hills – medium length ride

Saturday – June 23 8:00am

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

Holding on 5 – 5km Third Line to Pipeline

Learn to Run 10km – 6km

Holding on 10km – 10km

1/2 Ironman – Run 85 minutes, Swim 45 minutes

Monday – June 25

1/2 Ironman – Biking 1 hour and 30 minutes

Have a wonderful week! Niki

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