Update – October 31, 2013 – Happy Halloween!

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:   

The reason we race isn’t so much to beat each other but to be with each other.

Christopher McDougall, “Born to Run”

Hello ladies, here is the latest news from the “nest”!  With it being Halloween tonight there is no group run tonight.  Enjoy the soggy evening with your wee ones!  On Saturday morning, I won’t be out – I will be resting up for the big 10km race on Sunday.  The group run will be going as planned and there will be a bin on my front step for your bra donations – don’t forget to include a loonie with each bra to cover shipping.

Jackets:  They have arrived!  I have them at my house and you can pick them up before the running workouts or email me at mclaughlins1438@gmail.com to arrange a pick up time.

Is there anyone who missed out on buying a jacket who is interested in buying a size small?  Jennifer is selling hers (the wrong colour was ordered) for 96.00 and would like to find a buyer ASAP.  Email her at timrandjenwr@gmail.com to make arrangements to get it from her.

If you really wanted a jacket and missed the boat…it’s not too late.  I am going to have 2 jackets printed next week.  If Greg at the Running Company is willing to order one in for you, I will have it printed for you.  Please contact him by Saturday and let me know your intentions.  I want to get the jackets to the printer by mid next week.  Email me at mclaughlins1438@gmail.com

Angus Glen: Good luck to all 5km, 10km and half marathon runners this weekend. If you are running on Sunday, you are welcome to jump in with me for a drive!

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

Last day for bra drive is Saturday morning.  Thanks for your help!

New Programs Begin November 9th:  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 mclaughlins1438@gmail.com if you are interested in the Learn to Run 5km so I have an idea for numbers – having at least 6 is ideal!  (I have 3 ladies confirmed so far) Here is a poster to email or post:

Learn to Run Poster 2013

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)   Eat first then shower.  Most gains from training usually occur after your run.  To get the most from your recovery, eat immediately after running.  Drink a shake, smoothie or meal replacement beverage within the first 15 minutes after a hard workout, race or long run.  Then a well balanced meal within the next 2 hours.  2)  Ditch the side stitch by slowing down. Or, maybe speeding up. Slowing down may work best, since one of the reasons for the side ache may be that you are pushing too hard. this side ache is a message from the body telling you to slow down. Any change in your rhythm may help relieve the problem.  3)  Devote one day a week to working on your stomach and back muscles, as well as the hamstrings and quads (front of your thighs). Uphill running can help, as can bounding and plyometrics. All these things, along with some good quality repetition running, will lead to better running economy.  4)  Once a running injury disappears, it can often come back, so it is a good idea to remain physical therapy and strength exercises that you employed to rid the injury in the first place. An overused muscle or tendon’s natural defence is to tighten, which causes inflammation and pain, so work to keep things nice and supple.  5)  When following another runner, look at his shoulders and not his feet. It will be easier to maintain position, as the point of reference will not move. Run behind the runner and just off his shoulder, to avoid any potential tangles of feet and legs.

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

Thursday – Oct 31 8:00pm CANCELLED

Saturday – November 2 8:00am

Learn to Run 5km – RACE DAY!!

Learn to Run 10km – Rest – RACE DAY TOMORROW!

Holding on 5km – 5km

Holding on 10km – 10km

Monday – Nov. 4 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Thursday – Nov 8:00pm

Holding on 5km –  5km

Holding on 10km –  5km3

Saturday – November 9th 8:00am NEW PROGRAMS START TODAY

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

New Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 10km

Monday –November 11th 8:00pm

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

New Learn to Run 10km – 4km

Holding on 5km – 5km

Holding on 10km – 5km

Have a wonderful week! Niki


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