Update – April 12, 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:  

The journey isn’t always perfect, but always worth taking.

Kara Goucher

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

Weekly Chirp: Sorry about the delay in getting the update out to you.  It has been one of those weeks where there doesn’t seem to be enough hours in the day to accomplish everything on my list.  What I do find, when things get crazy, is that I deal with it all so much better when I get all of my workouts in.  They are the one thing I try not to let slide…they are my sanity!  Working out, whether it’s running, biking, or swimming, clears my head and I can tackle “life” head on.  So, speaking from experience…put your workouts closer to the top of your list.  Your body and mind will thank you!

The weather – it sucks!!  I have never run through such an icky “Spring”.  Cold, rain, snow, lightning, wind, freezing rain….we have had it all in the past 4 weeks!  Looking on the bright side: If you can run in those foul conditions – you can run in anything.  It is empowering to come back from one of those runs and tell your husband that it was crazy, but you did it.  I always feel stronger and grateful for the opportunity to push my self out side of my comfort zone.  That being said…I still complain about the weather with everyone else:)

Nik’s Chicks Jackets:  Here is the latest.  Greg, from the Running Company, has ordered some Sugoi Versa jackets for us and they are due to arrive soon.  I will pick up some for sizing.  Once you know what size you want, you will need to go to the Running Company to pay for your jacket.  (I will set a deadline so we won’t wait forever!)  The jackets will all remain there and I will take them all at once to get screen printed, and cover this charge.  Once they are all printed, you will be able to pick them up from me once you have paid me the printing charge.

Versa Jacket

I Know How to Tie My Shoes…or Do I?:  Did you know that there are many different ways to tie running shoes, depending on what your problem may be?  Check out this link to see if you should be lacing up differently. http://www.runnersworld.com/running-tips/custom-tie-your-running-shoes?page=single   There are 5 short videos to watch!

Setting Goals:  We all know that compliance increases if we have a concrete goal in mind.  What is your goal? Have you signed up and put your money down yet? What is holding you back?  Check out the Upcoming Races header and make your choice!!

Newbie Advice:  This is a short article with some good advice for those who are new to running!  http://www.runnersworld.com/beginners/11-tips-newbie-runners

Tips from Runner’s World 2013 Daily Calendar: 1)  Running uphill takes more effort, which means it burns more calories. Scope out routes with three or four noticeable hills, and run them once a week.  Or try hills on a treadmill: after every 5 min of flat running , do a two minute hill at three-percent incline.  As you increase your fitness, increase the incline or the duration of the hill. 2) Go ahead and run through a spring storm. With rain hitting you sideways and the wind whipping your face, you’ll feel alive. Just make sure you have a dry pair of shoes for your next run. 3) When your usual running partner isn’t available, ask a friend (or child) to bike alongside.  4) Double up your workouts to increase your calorie burn.  Start the next part of your routine, such as your core exercises or strength training, immediately after you are done running.  No stopping for a 15 minute chat with a friend and letting your heart rate return to normal.  5) Sometimes run without all the gadgets.  Running based on feel rather than time allows for variations in weather, wind and terrain.  The body doesn’t know pace, it only knows intensity and duration.  Tuning into that is really important.  6) Most runners breathe in a 2/2 rhythmic ratio.  They take 2 steps as they inhale and two more as they exhale.  While running very slowly, they often breathe in a 3/3 ratio.  While running very fast, they might breathe 2/1 or 1/1 but 2/2 is much more common.  

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

Tuesday – April 9 9:00pm

Tri girls –  Swim lesson 6 (Swimming Glen Abbey pool 9pm) 16 min

Wednesday – April 10, LA Fitness 9:00am

Half Ironman – Bike 2 hr  with hills 2 x 10min at race pace and 15 min brick, swim 30 min

Thursday –   April 11, 8:00pm

Learn to Run 5km – jog 3 min/walk 90 sec/ jog 5 min/walk 2.5 min – turn/jog 3/walk 90/jog 5

Learn to run 10km – 5km with hill x 2

Tri girls –  Run (run 10/walk3(turn after 1.5)/run 10), Swim lesson 6 (Swimming Glen Abbey pool 9pm) 29 min

Half marathon – 8km with 90 sec sprints x 3

30km girls going onto marathon – 10km

Half Ironman – Run 45 minutes

Friday –  April 12 – LA Fitness –  9:00 Spinning and Weights

LA Fitness 9:00am  Half Ironman – Bike 3 hr with hills

Saturday – April 13  8:00am 

Learn to Run 5km – jog 5/walk 3min/jog 5 (turn)/walk 3 min/jog 5 min

Learn to run 10km – 8km

Half Ironman – Run 1 hr 45 min with hills, swim 50 low intensity

Tri Girls: Bike 35 minutes, Run (run 25 continuous min)

Half marathon – 19km

Toronto or Mississauga marathon – 40km

Monday – April 15 LA Fitness – 9:00 Cycling, 10:45 Swim

Half Ironman – Bike 1 hr , swim 50 min

Running 8pm:

Learn to Run 5km – jog 8/walk 5(turn)/jog 8/walk 5 min

Learn to Run 10km – 5km

Tri Girls: Run Bike 30 min

Half marathon – 10km

Toronto Marathon – 10km

Tuesday – April 16

Half Ironman – Run 60 minutes

Tri girls –  Swim lesson 6 (Swimming Glen Abbey pool 9pm) 18 min

Have a wonderful week! Niki


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