Update – March 5, 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:  

If you just give yourself a chance and get out the door, your mind and body will surprise you most of the time.

 Jenny Barringer Simpson, middle distance runner and steeplechaser

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

Weekly Chirp: With March arriving, I like to think that the worst of the winter is behind me!  Race weekend is just around the corner, new programs are beginning…to me these are signs of Spring!  I can happily overlook the sub-zero temps and focus on the glorious sunshine.  What will the change in seasons bring for you?  Is it “time”?  Time to stop hibernating?  Time to begin moving? Time to challenge yourself to something completely new? Time to get back into it after a winter hiatus?  Time to get started on resolutions you made?  Time to get selfish and carve out time for you?  Time to set a good example for your kids by exercising regularly?  Time to set a goal/sign up for a race and go after it?  What will your Spring bring this year?!

Found a runner:  Thanks Kathryn for stepping in to do Susan’s leg of the ATB 15km relay!  I will pick up your race kit for you!

March Break: There will not be a weekly update sent next week.  All workouts are posted below for the next 2 weeks.  Have a great March Break!!

New training programs: Alright ladies – NEW Learn to run 5km (no experience necessary) and Learn to run 10km (from 5km base) programs will begin on Monday, March 18th at 8pm.  Both of these 8 week programs will have you prepared to run the Mississauga races on May 4th.  Remember that these programs are FREE!!  I will be there to get you started, but will not necessarily be running with you at every session.  The group is for like-minded women to have a place & time to meet and have a program to follow.  We will meet 8pm at the corner of Redwing and Blackbird Courts.  You will need to fill out a waiver and contact info form prior to running with us so arrive a little early for your first run. Nicole McLaughlin Waiver and Release #2.  The programs you will be following are Learn to Run 5km Training Program and 10 Km program from 5km base.  Here is a little poster you can print to post at your work  or send to a friend! Learn to Run Poster  The more the merrier!!

10km chicks and Brogan

Last year’s Mississauga 10km girls and their biggest fan – Brogan!

Triathlon Training:  There has been some banter about who will do triathlons in June and July.   March is here and it’s time to get into the water! Starting your swimming 2 x week now will have you ready for either a Try-a-tri or Sprint Tri in June.  Any Chicks that are not already attending a gym to swim will meet at Glen Abbey Pool on Tuesday and Thursday evenings for 9:00-9:15pm.  Town of Oakville Aquatic swim schedule can be found here  Public Swimming in the event these times don’t work for you.  The Tri program you will be following is Sprint Triathlon June 2013 (16 week pgm)  which began March 2nd.  Swim training programs can be found here Swimming Lesson Plans 1-12 (1100m – 1600m).  The purpose of the programs are to build recovery periods into the sets so you don’t get too fatigued and messy!  You will not work on continuous swimming until May!  If you are “in”, send me a note so I can add your name to list of triathletes.  Please note that biking won’t begin until April, but if you can get into some spinning classes before that, your legs will thank you! Tri weekly workouts have been added into group weekly workouts below. Happy Tri training!!

Try a tri girls

Try-a-tri Girls – Milton Tri 2013

Sprint Tri Girls – Guelph Lake 2013

Around the Bay race kit pick up: I will be heading to Hamilton to pick up our race kits on March22nd. If you would like me to pick up yours as well, please email me with your bib#.  Anyone want to join me for the expo/pick up?

Tour de Halton:  A friend of mine, Christine Hardy, is on the organizing committee for the 2013 Tour de Halton.  This year’s date has been confirmed for June 15th.  There are three distances: 25km, 50km and 100km rides.  This is not a race – it is more a community ride to raise funds for the new Oakville Hospital.  The link to register or for more info is here: Tour de Halton.  I know a few Chicks have already shown some interest.  25km would take approx. 1.5 hrs at a leisurely pace.  Perhaps this could be an event for our families as well!

Tips from Runner’s World 2013 Daily Calendar: 1) Take it down a notch – and leave it there.  On your easy runs, resist the urge to speed up.  To keep you pace slow, engage your brain by listening to music, podcast or audio book.  2)  One way to ward off aches and pains: gentle stretching will loosen muscles while lengthening them, this allows them to relax and get back to full range of motion.  Hold gentle stretches (no pain) for 30-60 seconds at a time, post run.  3)  Don’t overstride.  Let your foot touch down under you instead of in front of you.  Keep the tempo up and the stride short. 4) It’s hard to stay motivated with shinslpints, so get off the pavement for a few days and run on unpaved trails. (Consider running on a treadmill or water jogging to get some relief – N) 

This week’s workouts (Meet at corner of Blackbird and Redwing Court)

Wednesday – March 6, LA Fitness 9:00am (Happy 13th Birthday Brogan!)

Half Ironman – Bike 1 hr 45 minutes, swim 45 min

Thursday –   March 7, 8:00pm

Holding on 5 km – 5km with hill x 3

15km ATB relay – 9km with hill x 5

Around the Bay 30km – 9km

NEW Tri girls –  Run (alternate 60 sec jogging and 90 sec walking for 20 minutes – turn back after 10 minutes), Swim lesson 1 (Swimming Glen Abbey pool 9pm)

Friday –  March 8 – LA Fitness –  9:00 Spinning and Weights

Half Ironman – Bike 2 hrs with hills

Saturday – March 9  8:00am 

Holding on 5km – 5km

15km ATB relay – 16km (Unless still building, then do 14 or 15km)  Brogan and I will do our run in Scarborough:)

Around the Bay 30 km – 15km

NEW Tri Girls: Run (alternate 90 sec jogging/2 min walking for 20 minutes – turn back after 10 minutes )

Monday – March 11 LA Fitness – 9:00 Cycling, 10:45 Swim

Half Ironman – Bike 1 hr 15 minutes, swim 45 min

Running 8pm:

Holding on 5km – 5km

15km ATB relay – 7km

Around the Bay 30 km – 10km

NEW Tri Girls: Run (alternate 90 sec jogging/2 min walking for 20 minutes – turn back after 10 minutes

Tuesday – March 12

NEW Tri girls: Swimming Glen Abbey pool 9pm – Swim lesson 2

Wednesday – March 13, LA Fitness 9:00am (Happy 13th Birthday Brogan!)

Half Ironman – Bike 1 hr 45 minutes, swim 30 min

Thursday –   March 14, 8:00pm

Holding on 5 km – 5km with hill x 3

15km ATB relay – 8km

Around the Bay 30km – 9km

Tri girls – Tri Girls: Run (alternate 90 sec jogging/2 min walking for 20 minutes – turn back after 10 minutes   Swimming Glen Abbey pool 9pm – Swim lesson 2

Friday –  March 15 – LA Fitness –  9:00 Spinning and Weights

Half Ironman – Bike 2 hrs with hills

Saturday – March 16  8:00am

Holding on 5km – 5km

15km ATB relay – 10km

Around the Bay 30 km – 10km

Tri Girls: Run (alternate 90 sec jogging/2 min walking for 20 minutes – turn back after 10 minutes

Monday – March 18 LA Fitness – 9:00 Cycling, 10:45 Swim NEW RUNNING PROGRAMS BEGIN TONIGHT – ARRIVE EARLY TO FILL OUT FORMS

Half Ironman – Bike 1 hr 15 minutes, swim 45 min

Running 8pm:

NEW Learn to Run 5km – alternate 60 sec jogging and 90 sec walking for 20 minutes – turn back after 10 minutes

NEW Learn to run 10km – 5km

15km ATB relay – 5km

Around the Bay 30 km – 10km

Tri Girls: Run (run 90/walk 90/run 3 min walk 3 min (turn around and repeat)

Tuesday – March 19

Tri girls: Swimming Glen Abbey pool 9pm – Swim Lesson 3

Have a wonderful March Break week! Niki

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