Update – November 13, 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! We run Monday and Thursday evenings and Saturday mornings.  Check out Weekly Workout sections for specific times.

Quote of the Week:

I AM A RUNNER because I run. Not because I run fast. Not because I run far. I AM A RUNNER because I say I am. And no one can tell me I’m not.

John Bingham, author and runner

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

Weekly Chirp: I am happy to report that I have had a couple of pain free runs and spin classes!  I am hoping my knee is well rested and the quirks have been worked out.  My time away from running has been relatively short – 2 mths – but is has been enlightening.  I have decided that I have actually missed running (socializing and escaping my family) and it doesn’t take long for my body composition to shift in the wrong direction!!  Perhaps I needed a little time to reflect on how staying active can keep me physically fit and emotionally stable:)

Tuesday Runs Moved to Monday: It seems like many of us have conflicts on Tuesday nights this winter!  I have decided – starting next week – to move the Tuesday night workout to Mondays.  We can see how this works out over the upcoming months. Always check the Weekly Workout section for start times, as they may change depending on the group’s needs.  If you prefer an earlier or later start time, email group a few days ahead and I can change the start time if if works for everyone.  We seem to be a flexible bunch.  Please note that all start times will be 8pm or 8am unless otherwise posted!

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.

Who likes Yogurty’s? – Use this Groupon to save a few dollars on your next visit.  Could be a Stocking Stuffer…Yogurty’s Groupon

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.

Looking to invest in a wetsuit for next summer’s triathlon season? Xterra has announced a holiday bundle – Vortex full suit (400.00 value), transition backpack (70.00 value), wetsuit hanger (10.00 value)and race belt (9.00 value)  – all for the low price of 199.00!!  Use discount code HOLIDAY-VX at check out to get the deal.  For more info go here Xterra

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 #2 – Lip Pods.  If you are anything like me and hate dry lips on a run… stop looking through your pockets for your lip balm.  Just thread this pod onto your Garmin and you are ready to go!!  Only 2.75 at MEC!! Tips from Runner’s World Daily Calendar: 1)  As you tire on a run, don’t let your shoulders creep toward your ears.  If they do, shake them out to release the tension.  Also, your shoulders need to remain level and shouldn’t dip from side to side with each stride. 2) It’s easy to count strides.  Check your watch for a minute, counting one leg.  If the count is below 90, practice shortening your stride to get your count up.  Eventually your stride should feel more natural.  3) Coordinate with your spouse or partner, especially on weekends.  Don’t wait until Sunday to spring it on him that you plan to run all morning. 4)  Recovering from an injury?  Runners returning to action often carry extra body weight, which puts more stress on the body.  To avoid injury caused by that stress, run no more than 20 minutes per run for several weeks. 5) Can’t fit in a once a week massage? Self massage works well too.  Taking 30-40 seconds to knead your feet and calf muscles before heading out the door can really make a difference.  Try making this part of your warm-up.

This week’s workouts (Meet 1438 Redwing Court)

MondayLA Fitness – 9:00 Spinning, 10:15 Weights, 11:00 Swim

Tuesday – Nov. 13, 8:15pm ( I will be there to run 5km – might be a tad late. I am coaching with my son’s hockey team at 7pm)

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.)

WednesdayLA Fitness – 9:40 yoga, 10:50 Swim

Thursday –   Nov. 15, 8:15pm

Holding on 5 km – 5km with 60 sec sprints x 3

Holding on 10km – 5km with 60 sec sprints x 3

FridayLA Fitness – 9:00 Spinning, 10:15 Weights,

Saturday – Nov. 17  8:00am  (I will be running with Brogan around 11:30ish in case anyone wants to go later)

Holding on 5km – 5km

Holding on 10km – 10km

Monday – Nov. 19 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

LA Fitness – 9:00 Spinning, 10:15 Weights, 11:00 Swim

Have a wonderful week! Niki

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