Update – October 16, 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:

The human body is capable of amazing physical deeds. If we could just free ourselves from our perceived limitations and tap into our internal fire, the possibilities are endless.

Dean Karnazes

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

Weekly Chirp: Are you looking for some inspiration to keep running this winter?  Read this article!  Ed Whitlock  I am happy to report that he successfully completed last weekend’s Scotiabank Marathon in a time of 3:30:25!  That’s a 5:00/km pace!!  Ed is 81 years old!!  If Ed can get out there, so can you!!

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.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!

Winter Running: I have had some questions regarding gear for winter running.  Here is a guide to what you will need to be “comfortable” in the cold temps.  Advice for Winter Running Gear You can also find it under the Helpful Information heading in the drop down menu.  Remember, there is no such thing as bad weather – just bad gear!

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.

Anyone in need of a FREE running stroller?:  Sam has a friend who is giving one away.  sametluc@hotmail.com

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!!:)

Tips from Runner’s World Daily Calendar: 1)  Ideally, you want to purchase a new pair of running shoes before the lose their effectiveness, which is around 400-500 miles. 2) Blister management is pain management, so take care of it before the discomfort changes your gait or interferes with your performance.  If the area is a pressure point area, it is probably going to get worse.   3)  Pick one thing each year that you need to improve, and work on that.  It might be improving your diet, getting more sleep, increasing your mileage, actually doing speed/hill work…You can’t work on everything at once.  4) Run away from home.  Vacations and business trips are excellent opportunities for finding new and scenic running routes.  Call ahead to locate the best areas for running.

This week’s workouts (Meet 1438 Redwing Court)

Tuesday – Oct. 16, 8:15pm ( I will not be there as I am coaching with my son’s hockey team at 9pm)

Learn to Run 5km  – Walk 5 min, jog 10/walk 3 min (turn 1/2 way)/jog 10, walk for 5 min cool down

Learn to Run 10km – 5km 5km route

Learn to Run 1/2 Marathon – 10km

Thursday –   Oct 18, 8:15pm

Learn to Run 5km – Walk 5 min,jog 25 continuous minutes (turn after 10) walk for 5 min cool down

Learn to Run 10km – 5km with 3 x hills

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

Saturday – Oct. 20  8:00am 

Learn to Run 5km  – Walk 5 min, jog 25 continuous minutes (turn after 10) walk for 5 min cool down

Learn to Run 10km – 9km 9 km route  (Remember, after 6km route, to turn left onto Postmaster, then right onto Pine Glen, right on Third Line and back to start)

Learn to Run 1/2 Marathon –  15km – Organize your own group start time!

Have a wonderful week! Niki


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