Update – October 16, 2013 – Jackets are in! Bring your bras:)

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:   

Running the marathon gave me an inner strength that changed my life…just finishing can have a profound effect on your confidence and self-esteem.

 Henley Gibble

Hello ladies, here is the latest news from the “nest”!  Hey girls!  Looking for a reason to get out in the rain tonight….jackets are in! Come test out their water repellency. Remember that there is no such thing as bad weather – just bad gear!   Keep away from the cotton – including undies – and go for the synthetics which will wick moisture away from your body and still keep you warm when sweat or rain soaked.

Sorry….nothing profound this week!

Chicago Marathoners: Huge congrats go out to Sam, Adele and Jan on their marathons last Sunday.  Two PBs and a stupid knee problem made for a mixed bag of tricks.  Not every race goes according to plan! I am sure there a lots of good stories to share…looking forward to hearing them.

Jackets:  They have arrived!  I have them at my house and you can pick them up before the running workouts or email me at mclaughlins@cogeco.ca to arrange a pick up time.

Angus Glen: If you haven’t registered for Angus Glen races on Nov. 2 and 3rd…do it now!  You can register at Angus Glen.  I have registered for the 10km on Sunday the 3rd and will be driving down.  I have room for 7 passengers if anyone wants a ride!

Gather your used bras, camis, and shelf bra tank tops:  My girlfriend, Lidia, who owns the WellLife Centre is collecting gently used bras, camis and tank tops with shelf bras for Free the Girls.  Dig into your bureaus (and your daughter’s) and bring your donations when you meet at my house (along with one dollar) and I will be happy to take them to Lidia at the end of the month.  Here is more info on the bra drive and the Free The Girls charity:       Bra Drive

Thanks for your help!

New Programs:  I have had some inquiries (I won’t mention any names) about what will happen after the Learn to Run 5km program is finished.  The plan will be for these ladies to begin the Learn to Run 10km program which will start the Saturday after the Angus Glen 5km – November 9th.  It is another 8 week program.  There has been some interest in starting another Learn to Run 5km as well.  I must say that I am a little concerned about starting a beginner’s program in the colder weather and with Christmas coming on from an attendance point of view…but I am willing to be pleasantly surprised!!  Please spread the word about the two Learn to Run programs to your friends and co-workers.  Remember to mention that it is free!  Email me at mclaughlins@cogeco.ca if you are interested in the Learn to Run 5km so I have an idea for numbers – having at lease t 6 is ideal!  Here is a poster to email or post:

Learn to Run Poster 2013

Anyone Want a Kitten?!:  Jen, who runs with us, fosters cats and has 5 kittens who need homes.  If you are interested, please get in touch with her at jen_v@live.com

Around the Bay Relays:  Registration for ATB is open!  This is a great race in late March in Hamilton – it’s the oldest road race in North America.  The distances include 30km, 2x15km relay, 3x10km relay and 5km fun run.  We had a blast doing the relays last year, we had 8 teams and some amazing Chicks run the 30km.  I know it feels really early to even contemplate this, but the relays will sell out soon and the 30km will sell out before the new year.  Get your teams together and we will hopefully surpass 8 teams in 2014. Name you team “Nik’s Chicks 1, 2” etc.  Send me a note when you reg and I will post teams.

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 around the long weekend in May 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 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.

So far, for the date May 18th, I have found 1/2 marathons and marathons in the following cities:

Portland, Oregon;  Red Dear, Alta.;  Halifax, NS; Green Bay Wisconsin;  Victoria, Australia; Cleveland, Ohio;  Great Wall Marathon, China;   Santa Cruz, California;  Olympia, Washington;  Aurora, Colorado;  Penticton, BC;  Manchester, Vermont;  Copenhagen, Denmark;  Wildwood, NJ;  Gothenburg, Sweden;  (1/2 only) Brooklyn, NY;  Papillon, Nebraska;  Chester, UK;  Indianapolis, Indiana;  Apalachicola, Florida;  Rostock, Germany; Vacaville, California;  El Sobrante, California, Jacksonville, North Carolina

Tips from Runner’s World 2013 Daily Calendar: 1)  To get the sleep you need to recharge you r batteries, try opening your eyes.  If you tell yourself “I really need to fall asleep”, you’ll toss and turn.  If you try to stay awake, you’ll fall asleep.  Bore yourself to sleep by reading the phone book or watching the Home Shopping Network!  2)  Vitamin C helps maintain cartilage and joint flexibility.  Watermelon, kiwi and citrus fruits provide at least a third of your daily need per serving.  It also plays a role in protecting your skin.  UV rays, pollution and sweat negatively affect your skin and vitamin C counters those effects.  3) Your ideal week will include a longer run to build endurance, a hilly run to improve your strength and a scenic/social run that regularly injects some fun into your routine and keeps you coming back for more.  Include a speed workout only if your goal is to run faster. 4)  When working yourself back into shape following an injury, slow your pace by 20-30 seconds per km.  5)  Even if your running partner can’t head out with you call her anyway.  At least she will be able to give you a pep talk.  With any kind of fitness program, there’s a greater likelihood of success if you’re collaborating with someone.

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

Monday – Oct 13 8:00pm

New Learn to Run 5km –

New Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5km

Thursday – Oct. 16 8:00pm

New Learn to Run 5km –   5 min walk, jog 25 continuous min (turn after 12.5), 5 min walk

New Learn to Run 10km – 5km/Hill repeat x 3

Holding on 5km –  5km/Hill repeat x 3

Holding on 10km –  5km/Hill repeat x 3

Saturday – Oct 18th 8:00am 

New Learn to Run 5km – 5 min walk, jog 25 continuous min (turn after 12.5), 5 min walk

New Learn to Run 10km – 9km

Holding on 5km – 5km

Holding on 10km – 10km

Monday – Oct. 20th 8:00pm

New Learn to Run 5km – 5 min walk, jog 25 continuous min (turn after 12.5), 5 min walk

New Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5km

Have a wonderful week! Niki


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