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:

A year from now you will have wished you had started today.

Karen Lamb

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

Weekly Chirp:  I went out on Saturday to get my 5km run in.  It was almost lunch time, I was hungry, kids were rangy and I just had to go do it before I peeled off my sneakers and bailed.  It was gorgeous and sunny.  I had Christmas music on my iPod.  I was alone!  Yet…all of things things didn’t amount to the perfect run I was hoping for:(  My Garmin wouldn’t pick up, my body was tired (blood donation on Thursday and early hockey practice)  I was deconditioned from weeks of “recovery”,  and my shoes had lost their cushioning and gave me blisters.  It turned into the hardest 5.5km I have run in a really long time and I was sooo glad when it was over!!  I, however, learned a few things from my Saturday run. 1) Turn on my Garmin and put it outside 5 min before I leave 2) I need to have a snack before I go out to keep my stomach from growling 3) I can’t expect that I will retain my post 70.3 level of fitness if I am not working out at the same frequency/duration/intensity 4) It’s time to retire my shoes into the kick around category 5) I LOVE my running girls and need their chatter to distract me from my huffing and puffing!  There is a quote out there that says we need to experience bad runs so we can appreciate the good ones.  I can check the “bad” one off my list and look forward to all of my future good ones!!  Just hoping you gals are beside me for them!!

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 will begin this Saturday, 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.

Need swimming gear?: Check out the sale at Team Aquatics in Burlington. (Thanks Sam!)

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 mclaughlins@cogeco.ca 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.

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 #3 – Road ID.  If you bike or run, you NEED one of these.  On the website you can personalize your ID and choose from many styles.  When we run as a group we know each other….but do we know each other’s husband’s names and contact numbers.  Do we know of each other’s health history? Not likely!!  They are only 20.00 and can be ordered at http://www.roadid.com/c/RoadID#3

Tips from Runner’s World Daily Calendar: 1)  If you missed a personal record this year, you can still channel your fitness and competitive edge and aim for a PR in a shorter distance.  Your new time will also help you determine your training paces for next year. 2)  You can strengthen your ankles and improve balance with this simple exercise: Stand on one leg with your eyes closed for up to 30 seconds.  Switch legs and repeat.  Do this exercise twice a day for a few weeks. (Progress to a wobble board or BOSU, do it when brushing your teeth – Niki) 3)  Include some low-fat protein with every meal or snack to boost calorie burn.  Your digestive tract has to work harder to break down protein than it does to break down carbohydrate.  this doesn’t mean switch to a high protein diet, however, since runners need carbs for muscle fuel. 4) Run different paces.  Not only on different days, but also in the same workout.  slow down.  Speed up.  Moving faster sometimes forces you to concentrate on form and feel easier, even while your HR is climbing.  5) If it’s tough to get up and running, trick yourself into the physical engagement before your mind tricks you out of it.  Put on your running clothes.  Your mind will recognize which of your “uniforms” you’re wearing and will switch to that task.

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

Wednesday – LA Fitness – 9:40 yoga, 10:50 Swim

Thursday –   Nov. 22, 8:00pm

Holding on 5 km – 5km with 5 min tempo

Modified Learn to Run 10km – 5km with 5 min tempo

Holding on 10km – 5km with 5 min tempo

Friday – LA Fitness – 9:00 Spinning, 10:15 Weights,

Saturday – Nov. 24  8:00am

Holding on 5km – 5km

Modified Learn to Run 10km – 6km

Holding on 10km – 10km

Around the Bay 30 km – 11km

Monday – Nov. 19

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

8:00pm

Holding on 5km – 5km

Modified Learn to Run 10km – 5km

Holding on 10km – 5km

Around the Bay 30 km – 6km

Have a wonderful week! Niki