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:

You are truly your own hero in running. It is up to you to have the responsibility and self-discipline to get the job done.

Adam Goucher

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

Weekly Chirp:  How can we overcome barriers to exercising?  We often have the best intentions, maybe even signing up for a race.  Sometimes we start the programs, eager and looking forward to each run.  But then, as the sessions become a wee bit more challenging/longer/harder…we begin to dread the workouts.  We think of a million reasons why we don’t want to do it…and eventually we stop – throw in the towel – and feel guilty about quitting!  Have you ever experienced this process?   Here is an article which states some of the common reasons we “fail” and what you can do to trouble shoot.  Overcoming Barriers to Exercise Success doesn’t always happen on the first try.  It can take up to seven attempts before a new habit “sticks”.  So, if you gave it a go, and it didn’t work out…try again and be prepared to head off your own objections!!  After all, isn’t it important to take care of the only body you’ve got?

New Learn to Run 5km Program:  Do you know of any ladies who would like to Learn to run 5km? I am starting another Learn to Run program this Sunday at 9am. This program will prep for Santa Shuffle (December 1) and/or Resolution Run (Dec. 31).  If you know of anyone who may be interested, please have them contact me at mclaughlins@cogeco.ca before October 6th. Feel free to post this flyer in your work place or email it to your girlfriends! Learn to Run Poster  I realize that it’s Thanksgiving Weekend…but I would like to give the ladies 8 weeks to complete the program.

Looking for Something Meaningful to do?:One of my husband’s colleagues put out a request on behalf of his wife who was being treated for cancer.  She was in need of a bone marrow transplant and he was directing staff to go to the Canadian Blood Services website to sign up for One Match.  The woman, sadly, passed away before a match was found.  I just took 15 minutes to go to the site One Match, read some info, take a short T or F quiz and then fill in a personal information form.  I will receive a kit to swab the inside of my cheek and send sample back to CBS.  There is no guarantee that I will be called on to donate, but my name will go into a database of potential donors.  Please consider signing up for this very important service.  If the thought of donating bone marrow scares you, please consider making a blood donation instead.  Go to this link Blood Donation for more information and to find a donor clinic near you.  I will be donating next at Halton Municipal Building on Bronte Rd. on November 15 at 12:15 in case anyone wants to make a social outing of it!

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!!:)

Swim Training: I have recently made the switch from the YMCA to LA Fitness (Appleby and Dundas) for my winter training.  Jo and Suzanne are members there as well.  I plan on doing a couple of spin classes, yoga, weights and swimming there in preparation for next summer’s triathlons.  I haven’t settled on a weekly schedule yet – need to confer with the ladies.  When we have this set, I will pass along info in an update in case there are other Chicks who have similar goals. You will need to bring your own pull buoy! 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.

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.

How is your Water Intake?: Are you drinking enough of the right fluids? How do you know?  As adults, we should be drinking 6-8 cups (8oz.) of water a day.  (Some say this would include juices and milk/soy milk!)   Water is far more easily absorbed by the body.  You are well hydrated if your urine is pale yellow. You may be dehydrated if your fingers are swollen and you can’t get your rings off or you have a low grade headache.  If you are exercising or sweating more due to heat/humidity, your intake should be higher.  A well hydrated body performs better and recovers faster. Have a cup of water immediately after you wake up to get a jump start on hydration. Here is a Water Intake Log Water Intake Log to help you track it for a week. Look at intake patterns and see where you can improve.  If nightly trips to the washroom are a problem, stop drinking water by 7pm.  When you first start upping your intake, your trips to the washroom will be more frequent.  As your body starts to absorb it more readily, those trips should lessen. Bottoms up!

Tips from Runner’s World Daily Calendar: 1)  As you age, the natural cushioning of the foot starts to lose its resiliency, which means shoes with cushioning are especially important for older runners.  To address your sore feet, look for a shoe with good support but better cushioning. 2)  Stress can be distracting.  When stressed out, run on a flat, well lit surface, and try to pick a scenic route you find calming.  Run in a place that will help you be present in the moment.  Another option: hop on a treadmill and crank your iPod. 3)  Mix in some faster running to keep things interesting and enhance your fitness.  Try the “negative-split” run to start speed work.  Pick an out-and-back route.  Run for 20 minutes, then turn around and try to cut one or two minutes from that time coming back. 4)  Try this drill during a group run: After a warm up, run single file at an easy pace.  Every one or two minutes, the person in back picks up the pace and runs to the front (no sprinting). 5) Runners who consume caffeine before high intensity workouts may feel less muscle pain throughout the session.  Caffeine may help block receptors involved in the processing of painful stimuli.  Start with a single cup of joe or black tea 30 minutes to an hour before your run to make sure you can tolerate it.

This week’s workouts – (Meet 1438 Redwing Court)

Tuesday – Sept 18, 8:15pm ( I will not be there as I am coaching with my son’s team at 9pm)

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 – 5km 5km route

Learn to Run 1/2 Marathon – 10km

Thursday –   Sept 20, 8:15pm

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 – 5km with hill x 2 5km route

Learn to Run 1/2 Marathon – 8km with 60 second sprints x 5

Saturday – Sept. 22  8:00am  (I may not be there due to my daughter’s hockey practice)

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

Learn to Run 10km – 8km 8km route  (Remember, after 6km route, to turn left onto Postmaster, then right onto Kingsridge, right on Third Line and back to start)

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

Have a wonderful week! Niki