Update – January 15, 2013

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. Any information or products represented on this site are for educational purposes only and are not a substitute for any advice given to you by a medical, nutritional or fitness professional. 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 section for specific times.

Quote of the Week:

Running can open so many doors; improved health, new social groups, a sense of accomplishment, the list goes on. What I have found is that the key to success is consistency. Just get out there and run, and in no time you will be doing things that you never thought possible.

Douglas d’Adabie, Runner’s World Challenger

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

Weekly Chirp: Last week I wrote about setting goals – goals are integral to creating change.  But, we must also “check-in” on our goals to see how we are progressing.  At the beginning of every new year my husband and I discuss and make a top 10-12 list of things we (as a family) wish to accomplish in the next year.  Included on this list are personal fitness goals, objectives for improvements to our household, goals for raising our kids, travel/entertainment ideas, etc.  We review these on our summer vacation (6mth check-in) and then again as the next new year starts!  We each have a copy of the list on our Blackberrys and we set an appt. together in July for the check-in.  All of this was his idea, of course…but it’s working!!  It feels so satisfying to “check off” the goals we met and it gives a chance to re-evaluate the goals we missed. (Do we keep them on the list and adjust the plan to meet them, or are they no longer a priority?) 

This process of checking in can help you with your fitness/running goals.  Create a goal, establish a plan of action to get you there, make recurring appts. with yourself in your smart phone to “check-in” every month and evaluate where you are in your plan.  It is all very simple, yet so many of us struggle with it!

On the McLaughlin’s list this year: Having our family try a new food every week.  Sounds easy, but to someone who really dislikes trying new foods (me!) it’s going to be a challenge!!  Last week = kumquats (yuck), this week pomegranates. We were inspired by the “Crunch a Colour” game developed by mom Jennifer Tyler Lee who I saw on Canada AM.  We aren’t playing the game, my 14 yr old balked at it, but we are doing the new food thing.  Here is a link to the game in case it’s a fit for your family. Crunch a ColourCrunchacolor

Happy goal setting and reviewing!!

Do you have lady friends who want to run in a group setting?: 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.  There have been a few inquiries about slower 5k runners – if you fall into this category and wish to run, please let me know so I can connect you with like minded runners.  We have a couple of ladies who are doing 5 minutes of jogging and 1 minute of walking – building up to 5km.

Around the Bay:  The Relays have been full for a while but there is still room in the 30km…though not much!  If you are training for this race and haven’t signed up, do it TODAY. It’s over 90% sold out and reg. closed last year on January 20th! Around the Bay 30km registration  

If you are doing the 15km relay, I have posted the training program we will be using under Training Programs or click here Training Program for ATB 15km Relay 2013

Target Heart Rate:  Do you know what your heart rate should be at when training?  Here is a link to the Karvonen Formula to help you figure it out.  This formula takes into consideration your age and basal/resting heart rate (take it first thing when you wake up, before you roll out of bed).  Karvonen Formula  This is more accurate than the 220-age formula.

Running Company:  I was at the Running Company for new shoes last week and I noticed a Raspberry Brooks jacket, size small, on the half price rack (reg 140.00).  If this is your size, it’s a steal! Jacket

Shoe Shopping:  I have fussy feet and shop at the Running Company for my shoes.  My husband, who has easy feet buys the same shoe whenever he can find it on sale.  Two of his sources are http://razorsports.ca/  and the Running Room Outlet Store Map. His third source is in PEI at a little corner grocery store that also liquidates Asics merchandise – Hashem’s Variety Map  It is a destination store for East Coast runners!!

ROAD ID: If you are not wearing one when you are out running…what are you waiting for?!  Read these testimonials and you will be ordering one immediately!! http://www.roadid.com/Testimonial/TestimonialList.aspx  Use this coupon code to get 1$ of your order – good until January 30th! ThanksNicole19880271

Tips from Runner’s World 2013 Daily Calendar: 1)  To increase your stride rate, pump your arms faster and your legs will naturally follow.  Focus on gliding – rather than bouncing – over the ground.  Take quick, light steps.  this will lead to a quicker stride rate and reduce the impact that can cause injuries. 2) When you begin running, you quickly discover the weakest part of your body. That part begins to hurt.  It may be your legs, arms or stomach muscles – causing a side ache.  Your body is telling you to slow down.  Pay attention, gradually strengthen your stomach muscles and the side aches should eventually go away.  3) A light massage post-race can feel good, but to really boost recovery, opt for an ice bath instead.  Once race-induced muscle soreness has subsided (2-6 days), a deep tissue massage can help release tension. 4) If you are participating in a longer event, skip the interval training, speed workouts and hilly courses three weeks beforehand.  This will allow your muscles to relax and rebuild and thus provide better results on your big day. 5) For unjury prone runners, make easy days even easier.  Mimic running on these days, through aqua jogging or running specific strength training.

This week’s workouts (Meet 1438 Redwing Court)

WednesdayLA Fitness – Yoga 9:15

Thursday –   Jan. 17, 8:00pm

Holding on 5 km – 5km with with 90 sec sprints x 2

15km ATB relay – 6km with 90 sec sprints x 2

Around the Bay 30km – 7km with with 90 sec sprints x 2

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

Saturday – Jan. 19  8:00am

Holding on 5km – 5km

15km ATB relay – 11km (I will be running Saturday at 12:15 with Brogan between basketball games in case anyone wants to go out later!)

Around the Bay 30 km – 15km

MondayJan. 21 LA Fitness – 9:00 Cycling, 10:15 Weights, 10:45 Swim

Running 8pm:

Holding on 5km – 5km

15km ATB relay – 5km

Around the Bay 30 km – 10km

Have a wonderful couple of week! Niki

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