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! We run Monday and Thursday evenings and Saturday mornings. Check out Weekly Workout sections for specific times.
Quote of the Week:
Goals are the fuel in the furnace of achievement.
Brian Tracy, author
Hello ladies, here is the latest news from the “nest”!
Weekly Chirp: Wow! Christmas is only a month away and I really haven’t made much of a start on the shopping front. It seems there are so many “things” to be done and not enough time to do them. I am a huge fan of lists – just ask my husband!! My problem, is that I have a few of them…daily list on the counter, list for when I am running errands and a big “to do” in my Blackberry. While they all work in their individual ways, I still end up in a scramble this time of the year, in getting “things” done. I have decided then to try a new tactic – more of countdown with key/crucial dates in it to keep me on track. I figure that if I can be efficient with my time…I won’t have to skip gym work outs or running to make “it” all happen!! After all, my sanity is tightly linked to how much I exercise!! Free downloadable calendars can be viewed at http://office.microsoft.com/en-us/templates/results.aspx?qu=calendar&CTT=1
Adjustments to running workout times: Just a reminder than we will now be running Mondays and Thursdays at 8pm and Saturday 8am.
Wanna race shorter distances?: Consider the Santa Shuffle 5km (Oakville) http://www.events.runningroom.com/site/?raceId=8387, Santa 5km (Burlington) http://www.events.runningroom.com/site/?raceId=7618 or a Resolution Run http://www.events.runningroom.com/hm/index.php?sort=&step=&sub=1&y=2012&m=12&f_prov=ON&tab=1for some festive runs before the new year.
Around the Bay 2013: The relays are SOLD OUT! You can still sign up for the 30km race. Training for the 30km began November 24th from a 10km base.
Modified Learn to Run 10km: I am building back up to a 10km base from 5km. I will loosely follow the Learn to Run 10km program, but it will be a little bit of a faster progression. Anyone wanting to get from that 5km to 10km is welcome to join me. Check out the workouts for details.
One of a Kind Show: If you are planning to attend the show, Check out the PJ STAR booth. Oakville Mom, Micheline Wales, will be there. You can check out her unique product, hand made doll beds and accessories, here http://www.pjstar.ca/PJSTAR/Home.html . If you are interested in discounted tickets, to the show (6.00 instead of 13.00) you can contact her directly at email@example.com. The show runs until December 2. More info on the show at http://www.oneofakindshow.com/toronto/index.php
Reserve December 16th on your Calendar: Each year I organize a community carol sing/collection for the Fair Share Food Bank. We meet at my house at 6:30pm, sing carols for my neighbors and collect food or personal hygiene donations. After we finish, my wonderful husband has hot chocolate and cookies ready for us. As the date grows closer I will firm things up and put out an RSVP! For a week prior to the 16th, I will accept donations from Nik’s Chicks runners as well.
Wine and “squeeze”: It’s that time of year when I put pressure on you to decide what your goals will be for 2013! This is an informal night at my house (post run) to get together and hash out the race calendar. No getting all “dolled up” – only casual dress permitted. I will have refreshments on hand as well as some snacks. Please do not bring any hostess gifts! A donation for the Fair Share food bank would be lovely. Mark Monday, December 10 on your calendar, and come prepared to voice your race goals. (Check out the race schedule under the Training Groups/Upcoming Races heading.) We will be running 5km at 8pm. If you won’t be running, just pop by around 8:45pm. It won’t be a late night – we should be winding down by 10pm!! Please RSVP me at firstname.lastname@example.org to let me know you are coming.
Do you have friends who want to run in a group setting?: If they are ladies, please tell them about us and have them contact me for more details. Now that it’s dark at night, there is safety in numbers.
LA Fitness: A few of us will be working out at LA fitness (Appleby and Dundas) over the winter doing spin classes, yoga and swimming. I have added these workouts to the weekly schedule in case this is of interest to anyone. We will be prepping for next year’s triathlon season. If I happen to find out when there is a customer appreciation day at the club, I will send out a note. The membership rates are lower on these days! If you are interested in trying out the club, they do offer a 3 day pass. More info about the club can be found here LA Fitness
Christmas Gift Ideas: Here is gift suggestion #4 – new DeFeet wool socks for running. Did you know that wool is a naturally wicking fabric? These cute socks will cover your ankles and keep your feet warm and dry. Available at MEC for only 13.00!
Tips from Runner’s World 2012 Daily Calendar: 1) Prevent Runner’s knee by strengthening the quads to keep the kneecap aligned with this exercise: Stand facing downhill or on a decline board. Squat halfway down (45 degree angle) Do 3 sets of 10. Too easy, do single leg squats! 2) When running uphill, don’t hunch over. stay upright, lead with your chest, keep the steps short and quick. If it’s a short, steep hill, swinging your arms can help. 3) To get past plateaus, add hills, increase the time of your tempo run or try longer or faster repeats. However, if you are already training at a high level, a plateau may be a sign that you need rest. 4) To run down technical hills, don’t overstride. Let your foot touch down under you instead of in front of you. Keep the tempo up and the stride short. 5) Lift weights. If you are not doing some form of strength training, it’s time to start. It only takes 2 workouts a week to make a difference. For a fun workout at home, try using a stability ball.
This week’s workouts – (Meet 1438 Redwing Court)
Wednesday – LA Fitness – 9:40 yoga, 10:50 Swim
Thursday – Nov. 29, 8:00pm
Holding on 5 km – 5km with with hill x 2
Modified Learn to Run 10km – 6km with with hill x 2
Holding on 10km – 6km with with hill x 2
Around the Bay 30km – 6km with hill x 2
Friday – LA Fitness – 9:00 Spinning, 10:15 Weights,
Saturday – Dec. 1 8:00am
Holding on 5km – 5km
Modified Learn to Run 10km – 7km
Holding on 10km – 10km
Around the Bay 30 km – 12km
Monday – Dec. 3
LA Fitness – 9:00am Spinning, 10:15 Weights, 11:00 Swim
Holding on 5km – 5km
Modified Learn to Run 10km – 5km
Holding on 10km – 5km
Around the Bay 30 km – 7km
Have a wonderful week! Niki