Update – October 23, 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.  Please park on West Oak Trails Blvd or Nightingale to avoid the locking beeps and car doors closing around my neighbors’ houses – especially on Saturday mornings!

Quote of the Week:

We all have bad days and bad workouts, when running gets ugly, when split times seem slow, when you wonder why you started. It will pass.

Hal Higdon, author and runner

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

Weekly Chirp: Well, the rain is teeming down and I am wondering who will be out tonight and who will stay in where it is nice and dry!  When bad weather moves in, many of us quickly shift into a negative mind set and look for reasons why we “shouldn’t” run.  How can we swing our mood around?  With positive self talk and some preparation!  What we do with our mind has a huge impact on how we can physically perform – an not just with running.  I challenge you today do do a few of the following things to get you mentally prepared for tonight’s soggy run.  1) Let your family know you still plan on heading out. 2) Plan your gear choice ahead of time: shorter run so wearing older shoes is OK, peaked cap to keep rain off face, gloves that are polar fleece and not cotton to keep hands warm even when wet, no cotton close to skin 3) Remind yourself that you will not melt 😉 4) Understand that not all race days are sunny and dry and this will be a good prep run 5) Wear lots of reflective clothing and lights – run on sidewalk away from cars 6) Have a hot bath already drawn and your flannels put aside to jump into after your run 7) Tell yourself that you will not be the only runner out in the rain AND it will look bad to the other girls if you bail on them!!   Do whatever it takes to overcome your own objections and maybe…just maybe…you might even enjoy the cool, refreshing rain!!

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  Last day for registration is October 30th. I will be heading down with my two boys in my van and have room for 3 more passengers.  Let me know if you want a ride.

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.aroundthebayroadrace.com/register.htm   When you have your pairing for the 15km distance, please let me know and I will add them to the Training Groups page.  Sam has teamed up with her sister and a friend (Nik’s Chicks 1) Carol has teamed up with Brogan (Nik’s Chicks 2) and I have teamed up with Susan (Nik’s Chicks 3), Jan and Adele are team 4 and Christina and Jennifer are Nik’s Chicks 5. Viki, Andrea and Karen are signed up as well.  Please feel free to find a partner and continue with Team name and number!

Long Underwear:  Just a quick note to let you know the Jo Fresh technical long underwear is in stock at the Superstore on Dundas – only 12.00 for tops or bottoms.  Stock up now for running, skiing, sitting in cold arenas, etc.

An Informative Video:  To all those busy ladies out there – take a couple of minutes to watch this light hearted but informative video about “just a little heart attack”!  Thanks to Larinda for forwarding it to me. http://www.surreywellness.com/chiropractic/go-for-red-women-premiere-short-film-just-a-little-heart-attack/

Looking for a Great Gym Towel?:  I have discovered “Pure Performance” microfibre towels from Bed, Bath and Beyond. They are light weight, bleach resistant, colorful and inexpensive.  Low lint and fast drying. When wet, they don’t weigh down your gym bag!  These would be great for kids or grown ups who are swimmers.  For prices and selection go here Towels

Tips from Runner’s World Daily Calendar: 1)  Use the highest (seven eyelet) and tightest lacing pattern to reduce pronation velocity (rolling in) and stress on the foot. 2) Less intense core and stability exercises (planks/bridges) are fine the day before hard running workouts and before or after an easy run.  Avoid all strength training right after a hard workout so you don’t interfere with recovery. 3)  For the additional traction and support during trail running, buy some specifically designed shoes.  You wouldn’t drive your Prius down a 4WD road, would you?  4) Your torso position is affected by the position of your head and shoulders.  With your head up looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. 5) Use a 10km or half marathon performance to identify a weakness to work on.  It’s going to be one of two things: fatigue or speed.  If you tire late in these races, work on stamina.  If your race pace just feels fast from the start, you need to work on speed.

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – Oct. 23, 8:15pm ( I should be there to run 5km. I am coaching with my son’s hockey team at 7pm)

Learn to Run 5km  – Walk 5 min, jog 25 continuous minutes, walk for 5 min cool down

Learn to Run 10km – 6km

Learn to Run 1/2 Marathon – 8km (tapering)

Thursday –   Oct. 25, 8:15pm

Learn to Run 5km – Walk 5 min,jog 28 continuous minutes (turn after 10) walk for 5 min cool down

Learn to Run 10km – 5km with 8 min tempo run

Learn to Run 1/2 Marathon – 5km with 8 min tempo run (tapering)

Saturday – Oct. 27  8:00am 

Learn to Run 5km  – Walk 5 min, jog 28 continuous minutes (turn after 10) walk for 5 min cool down

Learn to Run 10km – 10km (Remember, after 6km route, to turn left onto Postmaster, then right onto Pine Glen, right on Proudfoot and right on Westoak Trails back to start)

Learn to Run 1/2 Marathon –  5km (tapering)

Have a wonderful week! Niki

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