Update – April 16, 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:  

“When the heart grieves over what is has lost,

the spirit rejoices over what it has left.”

Sufi Epigram

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

Weekly Chirp: I am sure you have all heard about the explosions which occurred yesterday at the finish line of the Boston Marathon.  It was numbing to watch the newscasts.  We don’t associate running races with violence – they just don’t go together…until now.  Running Boston is a goal for so many runners.  You need to be able to run a marathon in a qualifying time to get in. The race often fills up and leaves many qualifying runners left out.  The city of Boston opens it’s arms to the world every year to runners and their families – smiles are everywhere.  Yesterday’s tragedy will leave a permanent feeling of sadness and loss over a race that so many embrace.  Will runners yearn to run in this pinnacle race the way they used to?  I really hope so.

My husband ran his first Boston Marathon last year and we waited for him at the finish, about a block down from where the terror struck yesterday.   It brings home the thought about how random the violence was and how being in the wrong place at the wrong time can be life changing.  That being said, the opposite is also true, and we need to stay positive and live each of our days to the fullest.  Thankfully, the one runner I knew doing the marathon (Allyson) finished 20 minutes before the attack and is OK.  Say a prayer for the victims and when you lace up for your next run, dedicate your first km to those who didn’t survive.

Looking for Electronics Donations: A note from Ellen, one of our Chicks! Hey ladies! My son’s grad class is holding a fundraiser this Saturday. They are collecting people’s unused/unwanted electronics to be responsibly recycled by Niagara e-waste. If you have “anything with a plug” you want to get rid of, bring it to Saturday morning’s Nik’s Chicks run. Alternatively, you can drop off at Pine Grove Public School (4th line, south of Speers) Saturday April 20 from 8:00-4:00. Thanks! For more information about items accepted for recycling, go to www.niagaraewaste.com  

8 out of 10 Women Wear the Wrong Bra Size: Do you wear two sports bras? Does your sports bra chafe or irritate you? Is your sports bra more than a year old?  If  you answered yes to any of these questions, you may need help finding the right bra.  The Running Company (corner of Lakeshoe and Navy) is hosting a “Moving Comfort Fitfest”.  Head to the RC this Saturday, April 20 from 9-noon.  Select items are 30% off!  Here is an article to help you choose the right bra: Tips for Buying a Sports Bra

Outdoor Cycling:  The weather hasn’t been co-operating for us yet, but I would like to organize the bike rides for anyone newer to triathlon or duathlon.  You will need a 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 ride, 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 = 10km) and then head back to the start.  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 and only to ride on Mondays (unless as a group you want to continue the third run per week and arrange to meet earlier to ride).  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).  Please discuss the plan amongst yourselves on Thursday evening (I won’t be there) and let me know if anyone is interested in cycling at 7:30 Saturday morning for a short ride and following that up with a run at 8am with the rest of the group. (Joanne, Susan J, Jennifer WR, Christina, Janet, Tania, Susan H).  If it’s a go, I will send out a brief note to the group. Happy cycling!!

Nik’s Chicks Jackets:  Greg, from the Running Company, called to say the jackets have arrived.  I plan to pick some up for sizing, but here are 2 problems: the XL didn’t arrive and there are only 1S, 1M and 6L in stock!  Greg is in conversations with Sugoi to see if he can get any more.  (Please note that the pink jacket is slightly different from the pic I posted previously – see below).  He is also checking on sizing available for the purple version (see below).  Let’s keep our fingers crossed! We will do the “try-ons” Saturday morning and Monday evening.  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.  I would like to get them to you as quickly as possible!

Versa 2013Versa 2013 Purple

RPE: Rate of Perceived Exertion (RPE) can be used to help you determine how hard you are working. During your running intervals, you should be between a 7 and 8.5.  Use the walk breaks for recovery.  Your breathing should regulate and you should feel ready to go into the next interval. Here is a copy of the scale I used to use with my personal training clients.  Where are you during your running intervals?

RPE pg1

RPE pg2

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!

Tips from Runner’s World 2013 Daily Calendar: 1) Walk breaks erase almost all fatigue of a run if you take them from the beginning.  Uses the run-walk-run strategy before you are tired, and you can stay strong to the end.  Walk breaks help reduce breakdown of muscles, so they recover faster.  2) Want a tension releasing run? Hit the trails.  One study found that exercising in nature improved self esteem and mood.  Off road obstacles will also force you to slow down and pay attention to your surroundings.  3)  That new running watch you want?  Buy it – after timing 10 more speed sessions with your old one!!  4)  Don’t ice before you run.  Numbing a body part before running can block signals to your body that would tell you to back off.  This may cause you to alter your gait, increasing injury risk. 

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

Tuesday – April 16 9:00pm

Tri girls –  Swim lesson 7 (Swimming Glen Abbey pool 9pm) 18 min

Wednesday – April 17, LA Fitness 9:00am

Half Ironman – Bike outdoors 1.5 hr easy spin, swim 30 min

Thursday –   April 18, 8:00pm (I won’t be here, Leafs game!)

Learn to Run 5km – jog 20 continuous minutes – turning after 10

Learn to run 10km – 4km with 30 sec sprints x 10

Tri girls –  Run (25 continuous minutes), Swim lesson 6 (Swimming Glen Abbey pool 9pm) 17 min

Half marathon – 8km with 90 sec sprints x 3

30km girls going onto marathon – 10km

Half Ironman – Run 50 minutes

Friday –  April 19 – LA Fitness –  9:00 Spinning and Weights

LA Fitness 9:00am  Half Ironman – Bike 1.5hr with hills (may go outdoors, depends on weather)

Saturday – April 20  8:00am 

Learn to Run 5km – jog 5/walk 3min/jog 8 (turn after 4)/walk 3 min/jog 5 min

Learn to run 10km – 9km

Half Ironman – Run 1 hr 30 min with hills, swim 50 low intensity

Tri Girls: Bike 40 minutes, Run (28 continuous min)

Half marathon – 21km

Toronto or Mississauga marathon – 20km

Monday – April 22 LA Fitness – 9:00 Cycling, 10:45 Swim

Half Ironman – Bike 1.5 hr , swim 50 min

Running 8pm:

Learn to Run 5km – jog 10/walk 3(turn after 1.5)/jog 10

Learn to Run 10km – 5km

Tri Girls: Run Bike 35 min

Half marathon – 10km

Toronto Marathon – 10km

Tuesday – April 23

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

Tri girls –  Swim lesson 7 (Swimming Glen Abbey pool 9pm) 18 min

Have a wonderful week! Niki

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