Update – September 3, 2013 – New Programs (and re-grouping!) begin Saturday, September 7th

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:   

“Taking charge of your body can help you take charge of your life.  And that power can help you go wherever you want to go, every single day.”

Cheryl Bridges Treworgy, US World Cross-Country team member

Hello ladies, here is the latest news from the “nest”!   It’s that time of year… kids have returned to school and mom’s start to get “their” time back.  With fall comes schedules again after the lazy days of summer.  I personally like knowing when things are going to happen and on which day!  It helps me to work around activities and homework to carve out my own time – to work out. Here are four things you can do to carve out your time and get consistent: 1) Our group runs Monday and Thursday evenings at 8pm and Saturday mornings at 8am.  Slot these times into your calendar allowing for 15 min on either side to socialize! Send the recurring appts. to your husbands so they are also in his calendar.  Make your kids aware that you are unavailable during these times but are avail before or after.  Lead by example and show your family that you are putting yourself first, taking care of your body and being active! 2) Use a training program.  When there is a plan in place, you not only know when you will work out/run but also you will know what you will be doing – no surprises.  Print off the program you will be using right now!!  5km = 5km run training program 2 and 10km = 10 Km program from 5km base.  Post this where you (and your family) will see it.  Highly organized ladies will want to put the details into their iPhone or BB:)  Each time you complete a run, cross it off on the chart. 3)  Sign up for a fun run.  When you have an end goal, you are more likely to stick with the plan.  4) Coerce a friend to join you in this new adventure.  When there are at least two of you working towards a common goal, you place accountability outside of yourself.  Being accountable to someone else is a powerful motivator.  Please make September 7th your date to return or start fresh – and put it in your calendar. I  am really looking forward to seeing all of the veterans and newbies alike!

Jackets: It’s that time again when we order new group running jackets!  It has been 2 yrs and I am ready for something fresh.  Greg from the Running Company (not the Running Room!) has found us a wonderful purple Versa jacket from Sugoi.  They retail for 130.00 and he is selling to our group at 85.00!!  I am in the process of getting some sponsorship to cover most, if not all of the screen printing costs.  I will have a S, M, L for you to try on the week of September 7-14th.  It will be up to you to go to the Running Company (114 Lakeshore Rd E – diagonal from Paradiso in Granary Building) call the RC (905) 815-1952 to buy your jacket.  Deadline for ALL orders is Tuesday, September 17th.  After all orders are in, Greg will place his order with Sugoi.  When they arrive, I will take them all to be printed.  If the sponsorship donations do not cover all of the printing expenses, there will be a nominal charge upon jacket pick up from me – to be determined.  Here are the features of the Versa:  Breathable, water resistant, wind resistant. Convertible coverage to a vest with easily removable magnet-attached sleeves, 360-degree 3M reflective visibility and smart detailing.  Reverse coil separating zip with guard. adjustable shockcord. Mesh ventilation for maximum airflow.  Two front zip pockets and one center pocket on back. Velcro closures at cuffs. Semi relaxed fit. Check out the video here:http://www.youtube.com/watch?v=BT234rJ8M_I   The style is different, but technology is the same!  Hope you like it!

Versa Jacket

 Running Tops: I still have many of the purple Nik’s Chicks sleeveless running tops in stock.  They have our logo on the front left chest, upper back and our sponsors are printed on the lower back.  The tops are lightweight and were purchased through Mountain Equipment Co-op. See me after your next group run to try one on.  Only 20.00 each!! MEC Poise Top - Royal Lilac

New Programs Beginning Saturday, September 7th:   Consider a November race date to keep you on track.  On November 2nd the Angus Glen 5km will take place, with the 10km and 1/2 marathon going November 3 (in Markham). Register at Angus Glen Many of Nik’s Chicks have done these races before and it’s a great event.  Training for the 10km from a 5km base begins on Saturday, September 7th.  Programs we will using are here 10 Km program from 5km base  Now, if you are interested in the Learn to Run 5km Program, the new one will launch September 7th as well,  at 8:00am  from the corner of Blackbird and Redwing Courts.  Your program is here: 5km run training program 2  You can be training for Angus Glen or any of the November races out there, including Hamilton Road to Hope Hamilton Marathon Weekend.  Remember that all programs are FREE!  We all meet at the same time and the various distance groups split off.  The group meets Saturday am at 8, Monday and Thursday evenings 8pm.  I will not be able to be out with every group, every workout. Email me if you require more info  mclaughlins@cogeco.ca  and spread the news to your girlfriends!!  Here is a poster you can print and post in your workplace. LearntoRunPoster  or forward this update to anyone who might be interested. 

Are you receiving the updates regularly? If not, take a moment to type in your email address in the blank on the right hand side of the http://www.nikschicks.com home page and click follow.

Looking For Donations: My osteopath, Dave Ellis, is collecting old race shirts or Dry Fit type shirts in all sizes.  When his Dad was in palliative care he found himself struggling to maintain a consistent body temperature in his cotton clothes.  Dave gave him some of his technical clothing to wear and his Dad was much more comfortable in his final days.  Dave is collecting the clothing for the Palliative Care patients of the Oakville Trafalgar Memorial Hospital.  You can drop off your donations at my place prior to every run.  I will bring them down to Dave’s clinic, Balance Point Health Centre on October 1st.  Thanks for your help!

Destination Race: Just wanted to throw this idea out there.  A few of us have been chatting about finding a race and making a girls only long weekend out of it.  There are so many to choose from.  I am thinking the race needs to be at least a year from now so saving funds can take place, appropriate timelines for training and we can give spouses and kids a huge heads up!  The race should have a marathon and half marathon (go big or go home).  I think it should be a tropical/vacation location that gives us time to relax post race – maybe a Friday – Tuesday long weekend.  We can chat about this over the next couple of months and come up with something really good!  I will post suggestions as they roll in.

Tips from Runner’s World 2013 Daily Calendar: 1)  Got some swelling from an injury? sip some iced green tea.  It contains compounds called EGCG that give it inflammatory properties. 2)   Calluses, areas of thickened skin, form from repetitive pressure.  Calluses are a sign that the feet are getting a lot of force on one spot. 3) An energy drink alternative is coconut water.  the liquid found in green coconuts has fewer calories and more electrolytes than sports drinks.  4)  To come back from an injury or extended time away from running, cut your mileage by a third for two weeks.  Then gradually add back over three weeks.  5) If your energy level is low, there is something amiss.  The key is honesty. Athletes can block out signs of fatigue to push through it, thinking it will make them stronger.  It won’t always work that way.  You may be training too much.  Time for a break.

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

Thursday – Sept 5 8:00pm

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon – 8km with 60 sec sprints x 5

Chicago Marathoners – on own schedule

Saturday – Sept 7th 8:00am – NEW PROGRAMS BEGIN AND JACKET FITTINGS TAKE PLACE AFTER THE RUN

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

New Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon – 15km

Chicago Marathoners – on own schedule

Monday – September 9th 8:00pm

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

New Learn to Run 10km – 4km

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8km

Chicago Marathoners – on own schedule

Have a wonderful week! Niki

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