Update – April 30, 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:   

There are a million reasons why you can’t. Focus on the few reasons why you can.

Kara Goucher

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

Weekly Chirp: Sunshine and heat = good motivation to get outdoors and run!  As much as I preach consistency and sticking to a program to help you commit to your running, a change in weather is sometimes the extra push we need to get out there.  No more gloves or toques, capris and running skirts emerge and we start thinking about where the sunscreen might be:)  The rest of the week (including Thursday night) looks great and this means a big turnout for running group at 8pm.  Unfortunately, I won’t be there…I am in my daughter’s parent/player basketball game that will go until 8ish.  But, I will be sure to get my run done earlier in the day…I have a new running skirt that is dying to hit the roads!

For those of you wondering, my husband survived his 70km training run on Saturday!  Said he felt better than he thought he would… Not to say he wasn’t sore and stiff for days:)

Used Sneaker Drive:  LAST DAY TO DROP OFF IS THURSDAY MAY 2nd – As a small way of spreading the good vibe of running and thinking of the folks at the Boston Marathon I am collecting used running shoes and will be passing them along to people who can use them.  (Thanks Susan H for passing along the idea!)  Please bring out your old running shoes – you know the ones!  They have lost their cushioning for running but are still too “good” to throw away.  Tie the two shoes together and pop them into the bin on my front step until May 2.  Think of donating your kids’ and husbands’ old running shoes too. With almost 25 of us actively meeting on M, TH, S we should get at lest 50 pairs of shoes…if not more. CURRENTLY AT 15… Dig deep into those closets!!  (If you can’t make the group runs, feel free to drop them off to me during the week.)

New Programs Starting:  If you missed getting into the last Learn to Run 5km or if you are ready to step up to the Learn to Run 10km program, your new start date will be Saturday, May 11th! Meet on the corner of Redwing and Blackbird Courts at 8:00am.  The two programs we will be using are 5km run training program 2 and 10 Km program from 5km base.  Print off a copy and post it on your fridge.  Cross off each session you complete to see your progress.  Contact me if you have any questions mclaughlins@cogeco.ca.  If you are new to the group, you will need to complete a waiver before the first run. Nicole McLaughlin Waiver and Release #2 I will also get you to fill out an emergency contact form. Please spread the word to your friends and co-workers. Here is a little poster in case you wanted to post it LearntoRunPoster.

Outdoor Cycling:   You will need a bike (mountain bike is fine) in good working condition and a helmet.  Having a water bottle holder (cage) is helpful as you will be practicing hydrating on the go. Since it is still dark for the evening rides, wear reflective clothing and consider a headlight and tail light for better visibility. In past years we have met at my house, biked west on Westoak Trails Blvd., crossed Bronte and turned left onto Law Hill Gate, took first left onto Ribble Cres and made a loop back to Law Hill.  We did this loop multiple times (4 times) and then head back to the start (= 10km).  It should take just around half an hour, depending on your speed.  We do this route initially so we don’t lose any one and get a little hill in there!  As ladies get more comfortable on their bikes, new routes will be created.  If you are interested in joining this group, let me know so I have an idea of numbers.  The cyclists will meet before the run on Saturdays (7:15am) and on Mondays 7:15pm so you can run as well.  You are welcome to leave your bikes at my house while you are out running.  (Dress a little more warmly for cycling and the wind can cool you off pretty quick).   (Joanne, Susan J, Jennifer WR, Christina, Janet, Tania, Susan H, Ellen, Lidia B).  Happy cycling!!

Open Water Swimming:   You may have overheard some of us talking about open water swimming at Kelso.  There is a group that meets on Thursday evenings 6-8pm and Saturday mornings 8:30-10:30am.  They have essentially rented out the boating area and hired lifeguards to patrol the swimmers. It is 90.00 for unlimited swimming and 60.00 for a 10 pack.  You will also need Triathlon Ontario membership to swim – it’s your insurance. To register or for more info, go here Kelso Open Water Swimming.

Tips from Runner’s World 2013 Daily Calendar: 1)   You may need to eat more!  Many runners – particularly women – don’t consume enough calories to support their running habit.  If running seems difficult to you, you may not have enough fuel in your tank.  Certain low-carb diets promoted for weight loss are disastrous for endurance athletes.  A quick energy snack an hour or so before you run can also help. (Always eat or drink a little something (carbs) before a pre-morning run – N) 2) When the joint at the base of the big toe faces extra pressure, it can swell and form a bunion: a bony protrusion on the side of the foot that may be painful as the big toe moves out of alignment.  I extreme cases, the big toe overlaps the second and third toe. (Consider a toe spacer “Yoga Toes” to keep toes aligned – N)Yoga Toes

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

Tuesday – April 30 9:00pm

Tri girls –  Swim lesson 8 (Swimming Glen Abbey pool 9pm) 20 min

Wednesday – May 1, LA Fitness 9:00am

Half Ironman – Bike outdoors 2 hr easy spin with 15 min brick, swim 30 min

Thursday –   May 2, 8:00pm (I won’t be there – in a parent/child basketball game!)

Learn to Run 5km – jog 30 continuous minutes – turning after 15min

Learn to run 10km – 5km with  8 min tempo run

Tri girls –  Run (30 continuous minutes), Swim lesson 8 (Swimming Glen Abbey pool 9pm) 32 min

Half marathon – easy 5km

30km girls going onto marathon – rest or easy 5 km

Half Ironman – Run 50 minutes

Friday –  May 3 – LA Fitness –  9:00 Spinning and Weights

Half Ironman – Bike 2 hours – after 1 hour 2 x 15min at race pace with 10 min easy recovery in between

Saturday – May 4  8:00am 

Learn to Run 5km – RACE DAY or jog 30 continuous minutes . Run to Skyvalley and turn left.  Take trail to the left, exit on left at the bridge and return on Westoak Trails Blvd.  Same as last Saturday.

Learn to Run 10km – 10km or RACE DAY

Half Ironman – Run 1 hour 30 minutes with hills, swim 50 low intensity

Tri Girls: Bike 45-50 minutes, Run (32 continuous min) – ride at 7:15am

Half marathon – rest – RACE DAY tomorrow

Mississauga marathon – rest – RACE DAY tomorrow

Monday – May 6 LA Fitness – 9:00 Cycling, 10:45 Swim

Half Ironman – Bike 1.5 hr , swim 55 min

Running 8pm:

Learn to Run 5km – jog 25 continuous minutes – turning after 12.5min

Learn to Run 10km – 6km

Tri Girls: Run Bike 40 min – ride at 7:15pm

Half marathon – 8km

Toronto Marathon – 5-8km

Tuesday – May 7

Half Ironman – Run 60 minutes – 2 x 5 min at race pace with 5 min in between

Tri girls –  Swim lesson 9 (Swimming Glen Abbey pool 9pm) 22 min

Have a wonderful week! Niki

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