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:

The reason we race isn’t so much to beat each other but to be with each other.

Christopher McDougall, “Born to Run”

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

Weekly Chirp: Happy Belated Halloween!  If you are like me, you might be snacking on mini chocolate bars here and there!  They seem so innocent, but the 50 calorie bars can add up pretty quick. I had a great visit with my parents, who were here for almost 2 weeks.  We were sad to see them go, but it’s good to get back into our regular routines!

Now that the races are pretty much finished for the year, it’s time to relax and run for the sake of running!.  There will be two running levels for the winter – holding on 5km and holding on 10km.  This gives our bodies a chance to rest/recover from all we put it through this summer. 

It’s also a great time to ponder races for next year – look through the Upcoming Races list on this website.  Big races require a lot of advance planning – schedule wise. Spring will bring triathlon training back and the start of marathon training for Fall races.  (Early March = Chilly Half, Late March = Around the Bay, May = Mississauga 5, 10, 1/2 and full races and start of marathon training from a 10km base, June = start of tri season, October – Fall marathons).  Some of our ladies are planning on running Around the Bay (full and 15km relay) in late March and some are even looking ahead to a road trip to Chicago for marathon in October!   Give it some thought and have your race plan ready by mid December – I will host another social night to “pin down” your choices!!

Congrats to Angus Glen runners: Jo, Adele, Janet, Jennifer (1st one) for their 1/2 marathon PBs and my 2 boys Riley (1st one) and Brogan. It was a brisk day but no rain!!

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 Eggnog Jog (Georgetown) http://www.eggnogjog.ca/ for 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 this will begin Saturday, November 24th from a 10km base.

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.

Christmas Gift Ideas: Each year I try to mention products in my updates leading up to the holidays that might make good Christmas gifts or gift suggestions for your spouses! Here’s my first one: This Niteize Slaplit  LED bracelet can be “slapped on” before leaving the house for extra visibility.  Available at MEC for 9.75.

Tips from Runner’s World Daily Calendar: 1)  Time of day doesn’t really matter when shopping for running shoes.  While it’s true that your feet will be slightly larger late in the day, running shoes are designed to accommodate foot swelling. 2) To make a run seem easier, run a crooked course.  The big advantage here is that you never have to stare at long straightaways that seem to go on forever. 3) Embrace your inner early bird.  Your core temperature is lower in the a.m., so it takes longer to overheat  from exercise in warm conditions.  Plus, the levels of cortisol (a hormone that helps to break down fat for fuel) are higher at daybreak. 4) After hard or long runs (2 hrs or more), eat carbs and protein within 30 minutes to restock energy stores and rebuild muscle.  After a short run, eating within an hour is fine. 5) Clip toenails to prevent runner’s toes or black toenails.  Shoes that are too tight can also cause the problem; try a half size larger or a higher toebox.  The discoloration can also be a warning that you’re running too many down hills, so keep your runs confined to flats until toes are normal again.

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

Tuesday – Nov. 6, 8:15pm ( I won’t be there to run 5km. I am coaching with my son’s hockey team at 9pm)

Holding on 5 km – 5km

Holding on 10km – 5km

ATB 30km – Training begins November 24 from 10km base (program avail.)

Chilly Half – Training begins December 8th from 10km base (program avail.)

Thursday –   Nov. 8, 8:15pm

Holding on 5 km – 5km with 2 hills

Holding on 10km – 5km with 2 hills

Saturday – Nov. 10  8:00am 

Holding on 5km – 5km

Holding on 10km – 10km

Have a wonderful week! Niki