Update – January 22, 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:

Without running, I would have missed the joy of rain. What could be considered an inconvenience or a bummer to the inexperienced is actually a gift. Without running, I would miss a lot of things—like seeing cities in a certain way, or knowing certain people all the way to the core. I’m glad we don’t experience life through glass, under cover, or from the sidelines. Good things take miles.

Kristin Armstrong, Getting My Feet Wet, Mile Markers blog, Runner’s World.com

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

Weekly Chirp: Let me just state the obvious – it’s mind numbingly cold out there!  We had been cruising along with warmer than usual temperatures and then THIS hit!!  I feel like I have a constant ice cream headache when I am outside.  That being said…I have still been running in it.  Cold weather running it all about wearing the right gear.  Check out Advice for Winter Running Gear  and  Cold Weather Running Safety for helpful tips on how to dress and stay comfortable – it can be done.  Thanks to Carol and Ellen for coming out last night – not sure I would have ventured out on my own.  That’s the beauty of a running group!

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.

New training programs:  I will launch new Learn to Run 5km and 10km programs just after March Break.  Spread the word to your friends and co-workers.  Programs can be found under Training Programs header above.  I will firm up the start date as it gets closer.

Triathlon Training:  There has been some banter about who will do triathlons in June and July.  If you are thinking about this, February is a good time to hit the pool at least once a week.  In March, you can add in a second swim to be comfortably ready for either a Try-a-tri or Sprint Tri.  If a group swim is of interest to you, email me your preferred days/times based on Town of Oakville Aquatic swim schedule  which can be found here  Public Swimming.  I can then try to co-ordinate a time that best fits everyone’s schedules.  In the past we met at Glen Abbey Pool 9:00pm on Tuesdays and Thursdays following our run. The Tri program you will be following is Sprint Triathlon June 2013 (16 week pgm)  which will begin March 2nd.  Swim training programs can be found here Swimming Lesson Plans 1-12 (1100m – 1600m).

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

ATB 15km Relay Runners:  We need to head out to the North Shore Road in Burlington to do some training on the hills!  I am proposing a Sunday morning run instead of the usual Saturday (Sat. am hockey practice conflict).  Meeting at my house 8am and carpooling to Burlington.  I have mapped out a 12km run (not a drop back week!) starting at Shadeland Ave., just past the golf course.  We can do 6km out to the top of the big hill and back. Please let me know if you want to jump in with Brogan and I.  It would be nice to do this run 2-3 times prior to race day.

Balaclava:  Here is a link to an inexpensive/versatile but great piece of gear for cold weather running. OCR Balaclava  It can be found at MEC for 19.50.

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) Avoid the tendency to pick up the pace as you focus on increasing your stride rate.  Eventually, you want to be able to go from an easy run pace while maintaining the same stride frequency.  2)  Bunions don’t have to hurt.  Make sure your sneakers are wide and deep enough at the toe box. Avoid seams that rub against the problem joint.  If you notice changes to your bunions or feel pain, consult a sports podiatrist.  Orthotics can correct over pronation and slow the development of bunions, which can require surgery in severe cases. 3) When your blood sugar drops, your motivation drops too.  An hour before a run, snack on crackers with peanut butter or an energy bar. 4) Make a race date. Signing up for a race brings meaning to every workout.  Prepare by increasing the length of your long run until you can comfortable cover the distance.  On one of your weekly workouts, run part of the course – especially the more challenging segments.

This week’s workouts (Meet 1438 Redwing Court)

WednesdayLA Fitness – Yoga 9:15

Thursday –   Jan. 24, 8:00pm

Holding on 5 km – 5km with hill x 2

15km ATB relay – 6km with hill x 3

Around the Bay 30km – 7km with hill x 3

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

Saturday – Jan. 26  8:00am

Holding on 5km – 5km

15km ATB relay – 12km – Switching to Sunday 8:00 – meet to carpool to Burlington

Around the Bay 30 km – 21km

Sunday – Jan. 27 8:00am

15km ATB relay – 12km on North Shore Blvd. Burlington

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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