Update – August 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:

Success isn’t how far you got, but the distance you traveled from where you started.

Steve Prefontaine

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

Weekly Chirp: It’s hard to believe the last long weekend of summer is here and school is starting on Tuesday!  I feel like 8 weeks have flown by.  My “things to do this summer” list is only partly done – a few items were overlooked. I seemed to spend a good chunk of my time training (thank goodness for older kids and iPods!) but I feel that I have missed out on doing “stuff”.  Next summer I will make my list again and really try to check off more activities.  Now, as we move into back to school and sports mode, a different sort of busy-ness begins.  Making lunches, homework, driving to activities etc. will take up more time than I think they should and I will be back to juggling!  It’s a good thing I get out with my Chicks for some regular venting or I would drive myself crazy!!  Here’s to Fall and a whole new time table!!  (Remember to check out the workout schedule below to see what time the group will be running!)

New 5km and 10km Programs begin soon: New Learn to Run 5km (no experience necessary) and 10km programs (5km base needed) begin on Tuesday September 11th. Meet at 1438 Redwing Crt. Please fill out a waiver and contact info sheet upon your arrival.  Remember that programs are FREE!  Programs can be downloaded here Learn to Run 5km Training Program      10 Km program from 5km base  Tell your lady friends about us so we get lots of new runners  and former Chicks) out

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! We will be running 12km Saturday. 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.

Half Ironman only 10 days away: Most of you know that Michelle and I have prepped for 20 weeks to get to this point and we both thank you for your time training with us and all of your support.  Getting us to this point was a group effort!  Mark September 9th on your calendars.  We start just after 8am and hope to finish in under 8 hours.  Our progress can be tracked at www.ironman.com.   Next summer we will switch gears to concentrate on the shorter distances, sprint and Olympic, and welcome more ladies to join us!

Winter swimming: Some of you are considering triathlons for next summer.  If so, you should consider swimming once or twice a week to work on technique and endurance. Myself and a few others will be back at the Y swimming 2 mornings a week (day/time to be determined).  Tuesday and Thursday nights following the running workout is also an option for Glen Abbey Rec Center.  There are many other pools in Oakville offering lap swimming – check out the Recreation Guide under aquatics or click here http://www.mydigitalpublication.com/publication/?i=119927  for the swim schedule.  Also, National Sports is having a sale on one piece swim suits!  Don’t forget to pick up a swim cap and goggles as well.

Looking for some inspiration to “get out there”?  Check out this article http://www.trijuice.com/2012/08/at_30th_anniversary_of_ironman_canada_sister_madonna_buder_becomes_oldest_woman_to_finish_an_ironman_race.htm

Are you planning to run indoors this winter?: Check out this website for what NOT to do! Good for some chuckles!  http://devour.com/video/treadmill-fails/

Nik’s Chicks Sleeveless Tops: Even though school is starting next week, cooler temps won’t hit for a while. Consider getting yourself a Nik’s Chicks tank top. 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!!

Tips from Runner’s World Daily Calendar: 1) Shaving seconds off your runs may be as simple as spending more time in bed.  Sleep guarantees that your muscles will recover.  To help nod off, shut off all technology one hour before bed or soak in a warm bath 15 minutes before turning in. 2) Eat at least three meals a day – every day.  Our bodies are hardwired to conserve calories when faced with a food shortage.  When you skip meals, your body immediately slows your resting metabolic rate.  And when you skip meals on a regular basis, your RMR may remain permanently low.  3)  When downing gels during an event, chase them with water, not a sports drink.  Too much sugar in your stomach can cause cramps or gastrointestinal distress.  4)  When you’ll be going for a long run or event, don’t eat anything new.  You know your body best, so in the days leading up to the long distance stick to foods you’ve eaten before and that you know your stomach can easily digest. 5) Resist the urge to go all-out in an effort to blow off steam.  You’re more likely to be tired when stressed, and when you start your run already fatigued, your form will suffer.  You’ll have trouble maintaining good posture, and you might struggle with your leg turnover or footstrike.

This week’s workouts (Meet 1438 Redwing Court)

Thursday – Aug 30  6:15 meet to carpool to Kelso. 8:15pm run

Learn to Run 5km – new pgm starts Sept 11

Holding on 5km – 5km with 2 x hills

Learn to Run 10km – new pgm starts Sept 11

Holding on 10km – 5km with 6km with 2 x hills

New Learn to Run 1/2 Marathon – 6km with 2 x hills

1/2 Ironman – Open water swim 30:00, Running 50 minutes 4 x 800m repeats at 10km pace

Friday – Aug 31

1/2 Ironman –  Bike 90 minutes with hills 2 x 5min at 40km pace

Saturday – Sept. 1 6:00am, 7:15am, 8:00am  Wear your purple tops!!

Learn to Run 5km  – New programs begin Tuesday September 11

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

Holding on 10km – 10km (7:15am)

New Learn to Run 1/2 Marathon – (7:15am) 12km

1/2 Ironman – (6:00am) run 1 hr 10 min easy, 8:15 swim 40 min low intensity

Monday – Sept 3

1/2 Ironman – Biking 1 hour

Have a wonderful week! Niki

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