Update – September 25, 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:

It’s not so much that I began to run, but that I continued.

Hal Higdon, American runner and writer

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

Weekly Chirp: As I sit here today, trying to come up with something profound to write about…I am at a loss for words!  No great stories to relay, no amazing feats to report – it’s been a quiet week.  Perhaps that is what I should take note of.  This is the calm before the storm! Hockey (3 kids) basketball, music, tutoring, golf lessons all ramp up next week.  I think that I will, instead of getting deep, take a deep breath, enjoy the silence and bottle it up somehow to be released at a later date when the chaos has returned. 

New 5km Program?:  Do you know of any ladies who would like to Learn to run 5km? I am considering starting another Learn to Run program…but I need bodies! I am looking at the beginning of October for a start date – prepping for Santa Shuffle and/or Resolution Run.  If you know of anyone who may be interested, please have them contact me at mclaughlins@cogeco.ca.

Congrats!: Congratulations to Sam who placed 3rd in her age group in Sunday’s Oakville 10km race. More congrats go to Cynthia who was 4th female overall in the 1/2 marathon.

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

Around the Bay 2013:  Registration for the 10km three person relay and 15km 2 person relay is NOT closed! Pair up with a friend(s) and register for the March 24th race here: http://www.events.runningroom.com/site/?raceId=8020     When you have your pairing for the 15km distance, please let me know and I will add them to the Training Groups page.  Brogan and I will both need partners of similar running ability as we would like to run the back half together – let me know if you are interested.

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.

A Helpful Read:  I told a few of you about I book I recently read (not running related) called Organizing the Disorganized Child.  You can order it through Chapters.  It has some really easy strategies to implement with your kids – some are working with mine already!!  Wish I read this years ago:)

Tips from Runner’s World Daily Calendar: 1) Your hard weekly workout – long run, interval session – produces inflammation.  Soaking in cold, icy water helps get rid of it and speed recovery.  Ice baths penetrate deeper into the muscle tissue and treat a larger area than ice packs. 2) When running on trails, avoid obstacles by keeping eyes about three feet in front of you.  3) Snack on dried fruits. They contain just as many vitamins and minerals as their fresh counterparts. 4) After a race or tough workout, do one or two days of easy running – as in you could sing or chat easily.  No huffing!  run with a slower friend or listen to some really slow music. 5) Laboring up a steep hill?  Imagine a tow rope is attached to the center of your chest, pulling you steadily to the top.

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – Sept 18, 8:15pm ( I may not be there as I am coaching with my son’s team at 7pm)

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 – 5km 5km route

Learn to Run 1/2 Marathon – 10km

Thursday –   Sept 20, 8:15pm

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 – 5km with a 5 minute tempo run (slightly faster pace) 5km route

Learn to Run 1/2 Marathon – 7km with hill repeats x 3

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

Learn to Run 5km  – Walk 5 min, jog 3/walk 90 sec/jog 5/walk 2.5 minutes (turn 1/2 way)/jog 3/walk 90 sec/jog 5, walk for 5 min cool down

Learn to Run 10km – 7km 7km route  (Remember, after 6km route, to turn left onto Postmaster, then right onto Still Meadow, right on Third Line and back to start)

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

Have a wonderful week! Niki

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