Update – May 7, 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:   

Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.

Brian Tracy, self-help author and motivational speaker

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

Weekly Chirp: Winter leaves and we go straight into summer!  Love it! This is the perfect time of year to run, warm enough for t-shirts and shorts but not so hot that you sweat unattractively:)  The days are getting longer, the trails are drying out and the kids schedules (can) get a little lighter too.  With all of these reasons to get out running, how can you not?!  For a little more incentive, jump in with Nik’s Chicks so people expect you to show up!!!  Works for me every week.  Nothing like a little accountability to motivate you.

Congrats to Maria on running her first marathon in Toronto on Sunday!  Heard you were flying…at least for the majority of it:)  Well done girlfriend!!  Our friend Suzanne isn’t able to run in the Buffalo Marathon on May 26th due to an injury:(  If anyone wants to take her bib and run in her place, let me know and I will hook you up with her. Hope you are out running with us soon.

A very big good bye goes out to Viki who is moving all the way to Memphis at the end of the month.  We will certainly miss you!!  Hope we can gather some Chicks up for a road trip to Memphis in the future – perhaps for Memphis Marathon weekend in early December.  Travel safe, my friend!

Used Sneaker Drive:  A big thank you goes out to all of you who contributed to the Used Sneaker Drive.  I dropped off 45 pairs to New Circles – a  charity whose primary service is their clothing program which provides new and gently used clothing for men, women and children in the Flemingdon Park, Thorncliffe Park and Victoria Village communities of Toronto.  They were collecting at the Mississauga Marathon Expo.  We’ll shoot for more pairs next year!

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 this 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.  Open to new and former Chicks!

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 (7:00am) and on Mondays (7:00pm) 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, Erin O).  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.  For more info you can email KelsoOpenWaterSwimming@gmail.com.

Hydration:  With warmer temps comes a greater sense of thirst.  If you will be exercising for more than 30 minutes, you might consider getting a Fuel Belt to carry some water.  You should sip and ounce or two every 10-15 minutes.  Gulping more than this will give you a sloshy feeling in your stomach when you run.  Belts come with 2,4 and 6 loops for bottles.  2 loops are fine if you don’t plan on running anything longer than 10km.  If you have dreams of a half marathon or marathon, consider a belt with 4-6 loops.  You can buy belts at the Running Company.  Ask for Greg and let him know you are with Nik’s Chicks!

fuelbelt 2 4 fuelbelt 6 fuelbelt

Tips from Runner’s World 2013 Daily Calendar: 1)   This drill can help boost speed: Long intervals – Run 400 meters (think track work) at a 5km pace.  Jog or walk one minute.  Repeat 2-4 times for one set.  Rest 3 minutes.  Do two to four sets.   2) On very steep terrain, it is natural and unavoidable to use your quads and brake a little with each step.  Don’t worry about it (you’ll pay for it the next day however). 

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

Tuesday – May 7 9:00pm

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

Wednesday – May 8, LA Fitness 9:00am

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

Thursday –   May 9, 8:00pm (I won’t be there – in a parent/child basketball game!)

Learn to Run 5km – jog 30 continuous minutes Westoak, rt on Upper Middle, rt on 3rd Line, rt on Westoak – Doing the “Big”Block”

Learn to run 10km – 4km with 30 sec sprints x 5

Holding on 10km – 6-7km with 30 sec sprints x 5

Tri girls –  Run (34 continuous minutes), Swim lesson 9 (Swimming Glen Abbey pool 9pm) 35 min

Half Ironman – Run 50 minutes

Friday –  May 10 – LA Fitness –  9:00 Spinning and Weights

Half Ironman – Bike 3 hours 15 minutes – after 1 hour 3 x 15min at race pace with 10 min easy recovery in between, 15 min brick

Saturday – May 11  8:00am Cyclists meet at 7am

NEW Learn to Run 5km –  warm up walk for 5 minutes, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10), cool down walk for 5 minutes

NEW Learn to Run 10km – Jog 5km – Westoak, rt on Upper Middle, rt on 3rd Line, rt on Sandpiper (1st lights), lft on Nightingale 

Holding on 10km – 10km

Half Ironman – Run 2 hours 15 minutes with hills, swim 50 low intensity

Tri Girls: Bike 60 minutes, Run (36 continuous min) – ride at 7:00am

Monday – May 13 

Half Ironman – Bike 1 hr , swim 55 min

Running 8pm:

Learn to Run 5km – warm up walk for 5 minutes, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10), cool down walk for 5 minutes

Learn to Run 10km – 4km To Upper Middle lights and back

Holding on 10km – 6-7km

Tri Girls: Run Bike 45 min – ride at 7:15pm

Tuesday – May 14

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

Tri girls –  Swim lesson 10 (Swimming Glen Abbey pool 9pm) 24 min

Have a wonderful week! Niki


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