Update – August 9, 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:

If you set a goal for yourself and are able to achieve it, you have won your race. Your goal can be to come in first, to improve your performance, or just finish the race. It’s up to you.

Dave Scott, U.S. Triathlete

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

Weekly Chirp: I am back from vacation and doing the usual post vacay stuff – unpacking, laundry, watering plants, groceries, etc.  It’s great to get away but the before (packing and organizing) and after (see above) are not my favorite parts.  I think this applies to anything we enjoy in life.  Take running for instance.  We don’t love the “end of the day gearing up to run in the heat when I would just rather have a glass of wine” part or the “I am so sweaty and gross and now have to eat/shower/prep for tomorrow” part, but we do enjoy the “seeing each other, catching up and moving our bodies” part.  We also like the “I am offsetting my ice cream intake” part the “I ran a PB” part and the “excitement of race day” part.  It’s a good time to think about the parts that you enjoy and love about working out/running so you can be prepared to look beyond the “icky” stuff!  I challenge you to make a Top 10 list about why you want to run with Nik’s Chicks and stick it on your fridge.  It will come in handy on the next hot/rainy evening or hectic work day and nudge you in the right direction…to my house!!

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 is this 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.

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!!

Heat Bothering You?: Check out the Cool Point hand cooler Cool Point   This little gadget is designed to cool your hand and lead to a lowering of core temperature. Stays cold for 60 minutes.


Tips from Runner’s World Daily Calendar: 1) Take a cold shower.  Not after a run – before!  Especially in hot weather.  A lengthy bath or shower in cold water lowers body temperature and keeps it lower during a run.  This means your body’s cooling mechanisms won’t have to work as hard and the run will be easier.  2) If an event such as a marathon is in a unfamiliar city, make yourself familiar with the course beforehand.  Run it, drive it or at the very least look at a map to know what to expect.  Make note of major landmarks and hilly sections.3) Precisely when to grab an ice pack depends on the injury.  If the pain is chronic: foam roll, stretch and ice.  But for acute pain skip rolling and stretching  and ice right away.  Do a 15 min on/off cycle as much as possible during the 72 hours after an injury.  4)  To finish an event strong, don’t let yourself settle into the pace of slower runners.  Instead pick another runner ahead of you to chase down.  No need to catch up all at once.  Ease into a pass and then pick another target. 5) Don’t let your form betray your fatigue: Sometimes repeating the mantra “run tall” is all it takes to keep your chest up and your hips beneath you in the power running position.

This week’s workouts (Meet 1438 Redwing Court)

Thursday – Aug. 9  6:05 meet to carpool to Kelso. 8:15pm run

Learn to Run 5km – 5 min walking warm up, jog 28 continuous min, 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 40:00, Running 50:00 include 2 x  hill

Friday – Aug 10 – 8:00am

1/2 Ironman –  Bike 3.5hrs with hills (2 x 30 min at race pace with 10 min easy between)

Saturday – Aug. 11 5:30, 7:00, 8:00am

Learn to Run 5km  – 5 min walking warm up, jog 28 continuous minutes, 5 min walking cool down (Week 7)

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

Holding on 10km – 10km (7am)

New Learn to Run 1/2 Marathon – (7am) 11km

1/2 Ironman – (5:30am) run 2 hrs 30 min with hills, 8:15 swim 50 min

Monday – Aug 13

1/2 Ironman – Biking 1.5 hour

Have a wonderful week! Niki


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