Update – July 5, 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 is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?’
– Peter Maher, Canadian marathon runner

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

Weekly Chirp: Hey ladies!  The onset of summer has me relaxing and reading a good book – hence the delay in getting an update out to you all!  With the change in daily schedules, it is so easy to shrug off and evening run or not plan ahead to get a run in when we know we will be busy later.  Remember that a short easy run is way better than not running at all…and you will thank yourself come September that you didn’t stop all together!

 

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!!

Rebecca Run for Spinal Muscular Atrophy: On July 7th some 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 you have started the Learn to Run 10km program last week!  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.

Triathlon Aspirations?: Some of you have been listening to recent stories of Chicks who have been completing Try a Tris and Sprint Tris and are probably wondering if you could do one too.  The obvious answer is YES!! With a little bit of training (total 4-5hours a week) for 6-8 weeks, you could be comfortably prepared to do a try a tri or even a sprint!  Consider the Lakeside (near Stratford/Oxford) Triathlon on September 15 (sprint races) and 16th (try a tri and olympic races).  Swimming not your thing? There is a duathlon here too (run/bike/run).  It would be a lot of fun to have a group of girls race together!  If there is enough interest, I will put together a condensed training program which would begin mid-July. For more race info check out Lakeside Triathlon Give it some thought!  These races are a lot of fun!!

Tips from Runner’s World Daily Calendar: 1) Running in a poorly laced shoe can cause the foot to slip around and force the wearer to use more effort to push off, which hastens fatigue.  2)  Traveling to an event? Drink lots of water and be well rested before hopping on a plane.  Hydration and sleep may affect performance more than jet lag, unless you are traveling across five time zones. 3)  Do yourself – and all runners – a favor and fight the impulse to confront rude drivers.  Instead, smile! Lashing out isn’t likely to change the driver’s behavior and may, in fact, worsen it! The still-seething guy may drive extra close to the next runner he sees, just to make a point.  4)  Your mouth is larger than your nostrils, so it is more effective at taking in oxygen.  Keeping your mouth open keeps your face more relaxed, which makes it easier to breathe deeply.

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – July 3 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 (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, Swim 50:00 (optional)

Wednesday – July 4

1/2 Ironman – Biking 1.5 hrs

Thursday – July 5  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 5 min tempo run

Learn to Run 10km – 5km with 5 min tempo run

Holding on 10km – 6km with 5 min tempo run

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

Friday – July 6 9:30 and 10:30

1/2 Ironman –  Bike 1.5hrs with hills

Saturday – July 7 8:00am

Learn to Run 5km  – 5 min walking warm up, jog 3 min/walk 90 sec/jog 5 min/ walk 2.5 min/jog 3 min/walk 90 sec/jog 5 min, 5 min walking cool down

Holding on 5 – 5km Third Line to Pipeline

Learn to Run 10 – 7km

Holding on 10km – 10km (Amanda, Christina, Janet, Jennifer, Joanne may go earlier at 6:30)

1/2 Ironman – 6:30am 10km run then Rebecca Run 5km race

Sunday – July 8 

Kids Triathlon day at Appleby

Monday – July 9

1/2 Ironman – Biking 1.5 hours

Have a wonderful week! Niki

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