Update – August 17, 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:

I believe in using races as motivators. It’s hard to keep to an exercise program if you don’t have a significant goal in sight.

Bob Greene, fitness instructor

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

Weekly Chirp:

Hi ladies, what beautiful weather we have today – except for that wind. I must admit I have found the last few days too cool – though exercising in it is comfortable!  So summer is winding down and in 3-4 weeks routines will begin to fall back into place.  What will your Fall activity routine entail? Will you jump in with the group on Tuesdays, Thursdays and Saturdays? Do your workouts before work/school?  Join up at gym? Sign up for some type of sports lessons? Why not give it some thought now so you can make some calls or put plans into action. Did you know that in order for women ages 40+ to maintain their current weight (given a slowing metabolism and appropriate nutritional intake), they need to exercise at a moderate intensity for 45-60 minutes 4x week? Most of us, if we are really honest with ourselves, fall short!  Make this your time to establish some great lifestyle habits.  Ask a friend to join you (send them this email!) And make exercising time social time.  Remember that Nik’s Chicks is FREE and not a hard core training group!

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

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 13km tomorrow. 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.

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!!

Tips from Runner’s World Daily Calendar: 1) When running, let your jaw hang loose, don’t bunch up your shoulders close to your ears and occasionally shake out your hands and arms to stay relaxed. 2) road running will make your shoes wear faster than trail running for sure, but the way you run is an even bigger factor. A 200 pound heavy heel striker who runs exclusively on trails will most likely wear out his shoes well before a 100 pound biomechanically efficient road runner. 3) Your body’s carb stores can fuel runs that are less than two hours (if you eat beforehand).  during longer sessions, you need to replenish carbs at a rate of 30 grams per hour.  Take your first gel 30-45 min into your run and every 30-45 minutes as needed.  4) To stay cool during a run, dump water over your head, it will help to drop your core temperature. Also, a recent study showed that runner who drank slushies ran about 10 min longer than those who drank cold drinks.

This week’s workouts (Meet 1438 Redwing Court)

Saturday – Aug. 18 6:00, 6:45, 8:00am

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

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

Holding on 10km – 10km (6:45am)

New Learn to Run 1/2 Marathon – (6:45am) 13km – sorry I thought it was 12km!

1/2 Ironman – (6:00am) run 2 hrs  with hills, 8:15 swim 50 min

Monday – Aug 20

1/2 Ironman – Biking 1 hour

Tuesday – Aug 21 8:15pm run

Learn to Run 5km  – new pgm starts Sept 11

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

Learn to Run 10km – New pgm begins Sept 11

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

New Learn to Run 1/2 Marathon – 8km

1/2 Ironman –  Run 60:00, Swim 60:00 (optional)

Wednesday – Aug 22

1/2 Ironman – Biking 2hrs – 5 min at race pace, 15 min brick easy

Thursday – Aug 23  6:15 meet to carpool to Kelso. 8:15pm run

Learn to Run 5km – new pgm starts Sept 11

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

Learn to Run 10km – new pgm starts Sept 11

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

New Learn to Run 1/2 Marathon – 6km with 30 sec sprints x 5

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

Friday – Aug 24 9:30 and 10:30

1/2 Ironman –  Bike 3.5hrs with hills (after 1 hr do 2 x 15 min at race pace, 10 min easy following each – 15 min brick

Saturday – Aug 25 6:30 and 8:00am

Learn to Run 5km  – new pgm starts Sept 11

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

Learn to Run 10 – New pgm starts Sept.11

Holding on 10km – (8am) 10km

New Learn to Run 1/2 Marathon – (6:30am)15km

1/2 Ironman – (6:30am) Run 1.5 hrs (3 x 5 min at race pace)  8:15 swim 40 low intensity

Monday – Aug 27

1/2 Ironman – Biking 1.25 hours

Have a wonderful week! Niki


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