Update – June 27, 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:   

Different people have different reasons for racing, but one is simply the incentive to get out and run, increase mileage and feel good.

Hal Higdon, author and runner

Hello ladies, here is the latest news from the “nest”!  Well it’s been a really busy week! School finishing, Bayley’s 12th birthday and working on the next trip to PEI!. I need a few more hours in the day!  There won’t be any updates for the next couple of weeks.  Will send one out upon my return.  Please keep showing up at the regular times and stick to your programs! I have my spies…

It’s been a hot week, hope you are hydrating well on your runs and throughout the day.  Here are some things to consider with the summer temps. When exercising in the heat, we need to lower our expectations and slow down.  Take more walk breaks and rests.  Working out early in the morning or late evening is best.  Consider freezing your water/Gatorade the night before. (Only fill 1/2 way and leave nozzles open to allow for expansion.). Wear light colored and breathable/wicking clothing. Don’t forget a hat or visor to shade your face.  Ensure your sunglasses provide adequate UVA/UVB protection. And of course, use a quality sunscreen that is sweat proof.

Summer is a great time of year to get out there, we just need to be smart about it!

Jo Rocks!:  Congrats to Joanne (and honorary Chicks, Martin and Tony) on completing the Welland Half Iron race on a really hot Sunday (1.9km swim, 90km bike, 21.1km run).  Michelle, Suzanne and I were impressed with her pre-race calmness and we were so proud of her impressively fresh looking finish…considering the heat and humidity.  Her final time was an amazing 6:17:41 placing 10th in her age group!!  Well done for your first time doing long course.

Looks more like a first day of school pic!

Looks more like a first day of school pic!

Modelling her wetsuit and cap - Summer 2013 fashions

Modelling her wetsuit and cap – Summer 2013 fashions

Last wave to her adoring fans!

Last wave to her adoring fans!

Right in the thick of things

Right in the thick of things

Swim down - bike and run to go

Swim down – bike and run to go

Bike down - run to go

Bike down – run to go

Heading out for the last leg of the race

Heading out for the last leg of the race

Whoo hoo!

Whoo hoo!

Jo with honorary Chicks - Tony and Martin

Jo with honorary Chicks – Tony and Martin

Job well done to the Learn to Run 5km girls who will finish their program on Thursday!  You guys have been through all types of weather in the past 8 weeks!  The learn to run 10km will begin at the July 28, so just “hold” on 5 km for your runs 3 x week and you will have a solid base buit up.  If you didn’t get to complete this program or wish to start it, mark July 28th on your calendar!!  We will do it all again then.

Happy Canada Day!  Have a safe long weekend!!  canadian-flag-hi

Setting New Goals:  What is your fitness goal?  What will keep you moving through the summer months when many of us indulge in cold summer drinks and BBQs? Consider a September race date to keep you on track.  On September 22 the Oakville 10km and half marathon will take place.  Training for the half begins from a 10km base on June 30th and training for the 10km from a 5km base begins on July 28th.  Programs we will using are here 10 Km program from 5km base.  A new Learn to Run 5km will also start on this date. 5km run training program 2

Are you still interested in doing a Triathlon?  There is the Women’s only Tri in Milton on September 1st – try a tri and sprint distances for triathlon and duathlon (run/bike/run).  More info can be found here: Women’s Only Triathlon

I am really interested in doing a Girl’s Only Nik’s Chicks Road Trip!  We can look at Wasaga Beach triathlon which has try a tri and olympic distance races on September 7 and sprint triathlon and duathlon races on September 8th.  We will need to plan this soon as the races will fill up.  Chat amongst yourselves to see if this might be an option.  It’s a fun race, not too hilly and nice swim.  We did this two summers ago.  Programs can be found here:  Try-a-tri and Sprint Triathlon September 2012  If you have your 5km running base, you will be good to go.  Swimming lesson plans can be found here: Swimming Lesson Plans 1-12 (1100m – 1600m)

NEW Half Marathon Training:  This program begins on Saturday and will prep you for the Oakville Half in September.  You will be doing 10s and 1s.  Sprint work will be done over on the Abbey Park track this summer.  Jog over for a warm up, drop your fuel belts off on the side.  Get the speed work in and then grab your belts and finish off the rest of your mileage.  Hill repeats will be done in a new spot!  Jog Westoak, left on Proudfoot, right on Dundas, cross over bridge, Right at Lion’s Valley Park Rd.  – this is your new hill!  Paved for easier footing. It is about a 3 km warm up run.  Other option is to cut through the ravine… Here is your program: Half Marathon Training Program

Open Water Swimming: There is a group that meets at Kelso 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.  Wetsuits are needed unless you are really tough – wear swimsuit or bra/undies/tri shorts/tanktop underneath!  Beginners can swim across lake to wall (250m) Kelso – trip to wall and back, rest and return to shore.  Repeat as necessary to get your distance.  A trip around the lake will measure approximately 1.5km.  Kelso Open Water Swim  Hope to see all budding triathletes there!   PS You can purchase a membership to Conservation Halton at Conservation Halton  so you don’t have to pay for the park each trip.  I have purchased one and am willing to bring along Chicks with me to carpool!  You will also need to print and sign this waiver: Waiver

Checklist: Triathlon Ontario membership card/number, pay for Kelso Open Water Swimming and print receipt, sign and bring waiver, Conservation Halton receipt, wetsuit, 2 caps, goggles, swim watch if you have one, 2 towels, flip flops, dry clothes.

Tips from Runner’s World 2013 Daily Calendar: 1)   You have less control over what and when you eat on travel days.  If you want to make smart nutrition choices while in transit, you can’t leave home empty handed.  Pack along food that can be your race fuel. 2) Set a price for attaining a certain weekly mileage goal.  When you hit it, pay up.  Keep your mileage money in a jar, and once it accumulates, buy yourself that new running jacket you’ve been looking at.   3) It’s important to run a slow to moderate pace for warm up – at least 10-15 minutes – on every run.  If it is really cold or hot, take a little longer.  warm up until you are feeling loose.  Check in with yourself.  The warm up period is a perfect time to listen to your body because it will tell you if today is a good day for hills and tempo, or if today is a day for just cruising. 4)  When it’s hot out (or if you have a leg injury), try logging your miles by running in the deep end of a pool while wearing a flotation belt.  Break it up by going had for 5 min and recovering for 1 min.  Work up to an hour.  5) Schedule a charity race.  Helping others with a good cause makes it much easier to get out the door.

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

Thursday –   June 27, 8:00pm

Learn to Run 5km – warm up walk for 5 minutes, jog 28 continuous minutes (turn halfway) cool down walk for 5 minutes

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

Holding on 10km -5km with 8 min tempo

Saturday – June 30 8:00am

Learn to Run 5km –   warm up walk for 5 minutes, jog 28 continuous minutes (turn halfway) cool down walk for 5 minutes

Learn to Run 10km – 10km 

Holding on 10km – 10km

New Learn to Run Half Marathon – 11km (jogging for 10min and walking for 1 min)

Monday – July 1 Happy Canada Day! (Holiday night so many ladies may not be running)

Running 8pm:

Learn to Run 5km –  warm up walk for 5 minutes, jog 30 continuous minutes (turn halfway) cool down walk for 5 minutes

Learn to Run 10km – 5km

Holding on 10km – 5km

New Learn to Run Half Marathon – 8km with 20 min tempo run

Have a wonderful week! Niki