Update – September 18, 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:

To finish will leave you feeling like a champion and positively change your life.

Jeff Galloway, U.S. Olympian and author

(After last weekend’s race – I totally agree with Jeff!)

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

Weekly Chirp: I guess today’s cool, rainy day is a sign that Fall is on it’s way. It should be the time of year that those runners who hate the heat…lace up and hit the roads again.  Having run through 4 winters now, I can truly say that Fall/Winter/Spring running is a lot more comfortable.  Remember that there is no such thing as bad weather, just bad gear! There are Cold Weather Running Tips in the Helpful Information section of the drop down menu.  Prepare ahead of time by thinking of what layers you will need. (Long underwear top and bottom made out of wicking material, running tights that are tight at ankle to keep wind out, wicking socks with a higher ankle to cover skin, mid-weight long sleeve top, jacket to repel wind and rain, wicking gloves/mitts, wicking toque, balaclava for really windy days, sunglasses, running shoes)  You don’t have to spend a huge amount to deck yourselves out.  When you come across a great deal, let me know so I can share it in my update.  I plan on putting together a list of potential gear for new and experienced runners.  Until then, prepare to be wet for tonight’s run!!:)

New 5km and 10km Programs began: New Learn to Run 5km (no experience necessary) and 10km programs (5km base needed) started September 11th. It’s not too late to join in.  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.

Registration for Angus Glen races: Race day is November 4th.  There will be a number of us traveling to Markham to “race”.  You can click here to register for 5km, 10km or half marathon distances. Angus Glen Races

Parking for Running Sessions: Now that the numbers of participants is growing again, I am suggesting that you park your cars on West Oak Trails Blvd or Nightingale to avoid the locking beeps and car doors closing around my neighbors’ houses!  There is also a parking lot at Bloomfield Park.  Also, we were “shushed” by one of my neighbors last Saturday morning before our run.  If we could all keep our voices a little lower, it will help me keep the peace around here!!:)

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.  You will need a one piece suit, goggles, swim cap, flip flops, water bottle and a program to follow.  You can find a graduated training program under the drop down menu above.

Do you find swimming boring? Maybe you just need a couple of gadgets to help you!  I have both of these and love them.

Finis Swimp3 – This mp3 player is specifically made for swimming, it’s sound on land not that good!  It uses bone conduction technology for fantastic sound.  This newer version has enough memory to save 500 songs (or audiobooks).  Info avail here.  Swimp3 You can buy locally at Team Aquatics in Burlington. ( I saved $ by buying a new one (1Gb model) off ebay 2 years ago!)

Garmin 910XT – This is no ordinary “running” watch! It can be paired with a wrap around chest sensor to measure heart rate. It can be linked with a sensor on your bike to monitor cadence as well as speed and distance.  It has multisport mode for du/triathlon races.  The thing that makes it a great gadget for swimming is its ability to measure distance, speed, etc. while swimming in open water AND it can measure stroke count and lap count when in a pool.  No more counting in your head!  More info here: Garmin 910XT  You can purchase locally from Greg at the Running Company.  Tell him you are with Nik’s Chicks for a discount!

Nik’s Chicks Sleeveless Tops: Still for sale at 20.00 each.  Check in with me on running nights/morning to try on on or purchase.

Tips from Runner’s World Daily Calendar: 1) Watch alcohol and caffeine consumption.  Alcohol and caffeine are not as nearly as dehydrating as once thought.  If you normally avoid alcohol and caffeine, then don’t drink them the night before or the day of a long event. 2) Sometimes run without a watch.  Wearing a watch can create a pressure to perform on every run, which infringes on your freedom and enjoyment.  You don’t have to run a set number of miles.  One in a while, simply head out the door and run whichever way your impulses suggest. 3) Try Fartlek runs, which are randomly alternated fast bursts of running with slower jogs.  After warming up, set your sights on a big boulder or towering tree up ahead and increase your pace until you reach it, then run easy for a while before picking another landmark. 4) Take ibuprofen and other NSAIDS infrequently, such as only after a run, to reduce inflammation and then only for a few days.  If you have chronic pain, don’t mask it with drugs; address the underlying issues instead. 5) Are you drinking enough water?  To check, go to the bathroom.  If your pee looks dark like iced tea, you’re definitely not drinking enough.  Pale yellow is ideal.

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – Sept 18, 8:15pm

Learn to Run 5km  – 5 min walk to warm up, alternate 90 sec jogging/2 min walking for 20 min (turn around at 10 min), 5 min walking cool down

Learn to Run 10km – 5km 5km route

Learn to Run 1/2 Marathon – 10km

Thursday –   Sept 20, 8:15pm

Learn to Run 5km – 5 min walk to warm up, alternate 90 sec jogging/2 min walking for 20 min (turn around at 10 min), 5 min walking cool down

Learn to Run 10km – 4km with one hill (to Upper Middle, turn left, run to bridge and return)

Learn to Run 1/2 Marathon – 7km with 45 second sprints x 5

Saturday – Sept. 22  8:00am  Wear your purple tops if it’s not too cold!!

Learn to Run 5km  – 5 min walk, jog 90sec/walk90 sec/jog 3 min/walk 3 min turn and repeat, walk 5 min

Learn to Run 10km – 6km 6km route

Learn to Run 1/2 Marathon –  17km (Please note the modified program for Angus Glen will be 17, 19, 15, 21, 15, 5 for the upcoming Saturdays)

Have a wonderful week! Niki

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