Update – July 20, 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:

Relish the bad training runs. Without them it’s difficult to recognize, much less appreciate, the good ones.

Pat Teske

 

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

Weekly Chirp: I have been negligent in getting regular emails off to everyone.  It’s a combination of being busy, summertime lazy and tired from training!  Here is the last one for 3 weeks or so as I will be away on vacation.  I was chatting while cycling (before the big dog chase) and saying how I was glad I had decided a while ago to sign up for the 1/2 Ironman because it gave me a sense of purpose this summer when it comes to working out.  I have found myself, on many previous summers, eating and drinking too much…and passing on running because it was too hot or I just didn’t feel like it.  This summer has been different.  Sometimes, I still don’t feel like it….but my training schedule dictates that I get out anyway.  My consistent training has also allowed me to eat and drink whatever I want!!!  Whoo hoo!  There are lots of Fall races to consider signing up for – why not choose one, print off a training program and keep yourself honest.  You will feel less guilty about the extra dessert or glass of wine!

Tri Kids?:  What better way to introduce yourself to the great sport of triathlon then to sign up your kid!  You can experience it vicariously through your son or daughter!!  The second generation of Chicks and their male counterparts has arrived.  With the Appleby Triathlon behind us, they are now looking ahead to Milton on September 15th.  A few of us have signed up our children for a day of racing and smiles.  Check out the website at http://www.trikidstriathlon.com/  for more information.

Nik’s Chicks Sleeveless Tops: Shirts are ready for pick up!!  They will cost 20.00 – all in…thanks to our Sponsors: Balance Point Health Center, The Running Company and Cyclepath!!  Remember that the sizing will be on a first come first served basis.  I will have them available for pick up on Thursday and Tuesday nights – Saturday mornings will be hit or miss!  You can also email me to arrange a pick up time – mclaughlins@cogeco.ca.  Cash or cheques accepted.  Be proud in purple!!

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. 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! Email me when you sign up so I can add your name to my race list.

Tips from Runner’s World Daily Calendar: 1)  During events, such as charity runs, it pays to start with others who will finish at your projected pace.  That way you won’t have to weave through lots of other slower runners.  2) Maintain a minimum, even if it’s 30 minutes two to three times a week, and run in the morning so you are sure to get it done.  Plan your “down time” for months you know it will be harder to run (winter weather, big projects, life changes)  3) Join a group.  You’ll run better in a team setting.  Even if you don’t keep the same pace as the group, the first few minutes of the workout with the group helps.   4) Pick an item you are likely to see frequently en route: the color red, a traffic light, stop sign, a dog.  When you see it pick up your pace for 10 – 60 seconds, then start spying again  5) Shoulders play an important role in keeping your upper body relaxed while you run, which is crucial to maintaining efficient posture.  For optimum performance, your shoulders should be low and loose, not high and tight.

This week’s workouts (Meet 1438 Redwing Court)

Saturday – July 21 6:30am, 7:00am, 8:00am run, 8:15am swim

Learn to Run 5km  – (8am) 5 min walking warm up, jog 5/walk 3/jog 8/walk3/jog 5,  5 min walking cool down (Week 6) Learn to Run 5km Training Program

Holding on 5km – 5km (8am) (Third Line to Pipeline)

Learn to Run 10km – 9km (8am) (Third Line to Pipeline) or come with group at 7am for 10km

Holding on 10km – 10km   (starting at 7:00am )

1/2 Ironman –  Run 90:00 (starting 6:30am), Swim 50:00

Monday – July 23

1/2 Ironman – Bike 3hrs 15 min

Tuesday – July 24 8:15pm run

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

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

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

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

1/2 Ironman –  Run 60:00 3 x 5min at race pace with 5 min between, Swim 55:00 (optional)

Wednesday – July 25

1/2 Ironman – Biking 2 hrs with 15 min easy brick

Thursday – July 26  6:15 meet to carpool to Kelso. 8:15pm run

Learn to Run 5km – 5 min walking warm up, jog 90sec/walk 90 sec/jog 3 min/walk 3 min turn around and repeat, 5 min walking cool down

Holding on 5km – 5km with hill x 2

Learn to Run 10km – 5km with hill x 2

Holding on 10km – 6km with hill x 2

1/2 Ironman – Open water swim 30:00, Running 50:00 include 2 x  hill

Friday – July 27 9:30 and 10:30

1/2 Ironman –  Bike 1.5hrs with hills

Saturday – July 28 8:00am

Learn to Run 5km  – 5 min walking warm up, jog 25 continuous minutes, 5 min walking cool down (Week 7)

Holding on 5 – 5km Third Line to Pipeline (8am)

Learn to Run 10 – 9km (7am)

Holding on 10km – 10km (7am)

1/2 Ironman – 5:45am run 2 hrs 15 min with hills, 8:15 swim

Sunday – July 29 Cobourg Sprint Triathlon

Monday – July 30

1/2 Ironman – Biking 1 hour

Have a wonderful week! Niki

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