Update – November 25, 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 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times.

Quotes of the Week:   

running quote2

————–

The advice I have for beginners is the same philosophy that I have for runners of all levels of experience and ability – consistency, a sane approach, moderation and making your running an enjoyable, rather than dreaded, part of your life.  

Bill Rodgers, four-time winner of the Boston Marathon

Hello ladies, here is the latest news from the “nest”!  I am beat as I write my chirp today.  A combination of hockey tournament weekend with my daughter….and no exercise!  It shouldn’t really come as a surprise to me that I have way more energy when I am working out regularly, getting my sleep and eating well! It’ll only take a few days to get my groove back.  Until then…watch out kids!

Thanks to everyone who dropped in last Thursday for the Stella and Dot Trunk Show.  Hope you enjoyed your evening and found something pretty to wear for the holidays!! If you missed the gathering or wish you would have placed an order with Kristin, it’s not too late.  Contact her at pgregg@cogeco.ca or http://www.stelladot.com/sites/kristinbrule. Place your order by December 10th!

Running Technique Cues: Some tips to better running form –

Running Cues

 

1. Fall forward from your ankles in order to enlist gravity.

2. Run softly by imagining a helium balloon attached to your head.

3. Look where you are going, not at your feet.

4. Swing your arms quickly from relaxed shoulders with your elbows bent at 90 degrees and your thumbs and index fingers touching lightly.

5. Imagine being reeled in on a big fishing line attached at your belly button.

6. Expand your lower abdomen like a balloon, then squeeze the air out.

7. Keep your knees slightly bent.

8. Land on the middle of your foot to reduce any braking that would occur from crash landing early on your heel.

9. Imagine running on hot coals with a quick cadence.

10. Think of your foot slipping backward on a banana peel.

11. Picture helium balloons lifting your heels.

12. Move your ankles in little circles as if they are wheels

-Dr. Dan Kuland, U.S. Air Force Chief of Health Promotion

Some Great Running Stories: Check out this link for nice video and maybe a little motivation to get out there!

 

Cold Weather Running:  It is said that there is no such thing as bad weather, just bad gear!  If you are newer to cold weather running, check out this document for tips on what to wear to stay warm and cozy.  Advice for Winter Running Gear  You need not spend a lot of money. Consider a few key pieces (jacket and pants) and then fill in with more economical choices.  MEC has good quality gear at lower prices and make sure to let them know at the Running Company that you are with Nik’s Chicks to get a discount.

Around the Bay Relays:  Registration for ATB is open and the 2 and 3 person relays are SOLD OUT!! The 30km distance is still open.  Send me a note when you reg and I will post it.  (Jennifer and Maria?)

Great Suggestions for Christmas Gifts….for Yourself!: Do you have family members who just don’t know what to buy you for Christmas? Here is a list of a few unique items.  I will try to add to it each update as I come across some good ideas!

Strassburg Sock For those of you battling Plantar Faciitis, this might be just the thing you need! More info at www.http://thesock.com/. Avail. locally at Running Company 35.00.

Strassburgsock

Pull buoy/kick board combo – There are a few out there, but these two are looking good. Avail. at Team Aquatics and MEC. 15-40.00

ASpullbuoy:kickboard Arenakickboard:pullbuoy

Road ID – I won’t stop promoting this on until every runner has one.  You can purchase online at http://www.roadid.com/Common/default.aspx

Road ID

Bike Mirror – For anyone planning on cycling next season, this is a safety must have!  There are many types but here are a couple that work well.  Road bike mirror inserts into handle bar and Zefal spy mirror can attach anywhere on handle bars. 15-20.00 at Cyclepath.

Road bike mirror SpyMirror

Lights for Visibility I love this versatile little UFO light by Filzer! Only 8.00 at MEC.

UFO light

Socks – I found some great ones by Balgea at Running Company. Lots of different styles in the 8-15.00 range.

BalegaSocks

Swimming Programs –  For anyone who has to train on their own.  Good programs, explanations of drills.  Be aware of the high volume (you can always trim it to suit).  Waterproof pages to take right onto the pool deck. Available though Chapters 20.00.

Swim Speed workouts

Best Underwear – Try the Lululemon Light as Air Underwear.  So comfy, wicking, and no panty lines!  At 18.00 a pair they are a splurge…but so worth it!   Avail. in many colors.

Lululemon Light as Air Hipster

Comfy Bra – This one by Isis has adjustable over the shoulder straps instead of a racer back and is just plain cute! MEC 40.00!

IsisBra

Drawstring re-threader –  Who knew this existed! A must buy for wives who have been asked to do this for their husbands! Avail. at http://www.re-stringit.com 15.00.

reStringItPackageLrg

Travel Roller – For anyone who has to travel or doesn’t have room to store a traditional foam roller.  Avail. at http://www.rei.com 28.00.

sticktravelerroller

Ponytail Hat – If you have run with a traditional hat, you know how the pressure of your hat/on your ponytail/on your head can give you an ache.  Try a hat with a dedicated ponytail hole like this Breakaway Beanie from Brooks – only 20.00 avail in a few colours at http://www.brooksrunning.com. Similar style at Lulu for 28.00.

PonytailHat

Hand Massager – These little helpers retail for 30.00 at www.gomoji.com.

HandMassager

Medal Hanger – Be proud of your accomplishments with this hanger! 48.00 at http://www.goneforarun.com

MedalHanger

 

Looking for a local Fun Run to do?:  Why not consider the Jingle Bell Run on December 1st? It’s a great family event with 1,2, and 5km distances. Click here Jingle Bell Walk and Run 2013 OAKVILLE Flyer for more info or register here Jingle Bell Run.

Tips from Runner’s World 2013 Daily Calendar: 1)   A clenched grip relays tension to the rest of your body – and that saps energy.  Hands should be lightly cupped rather than tightly fisted. Imagine rolling a piece of paper and holding it during a run to keep the hands relaxed.  2)   When your body is overwhelmed by training (or other stressors) it produces hormones like cortisol that can cause irritability or anxiety.  Stress also halts chemicals like dopamine, a neurotransmitter in the brain that has a big bummer effect on mood when depleted.  Crankiness probably means not enough recovery.  3)   Whenever you have a block of cheese, read how many servings come in a package and then score the cheese appropriately so you know what a single portion should look like.  4)  Check a weather website daily and factor your runs in accordingly.  If bad weather will arrive on workout day, move it up or back.  Proactive scheduling now will give you fewer excuses later.  5)  Snack smart.  Whenever you have foods like chips and cookies and crackers, read the serving size and then divide it up into individual portions.  Store them in airtight containers.

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

Monday – Nov. 25 8:00pm

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5km

Thursday – Nov 28 8:00pm

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

Holding on 5km – 5km with 5 min tempo run

Holding on 10km – 5km with 5 min tempo run

Saturday – November 30th 8:00am (start of week 3)

Learn to Run 10km – 6km

Holding on 5km – 5km

Holding on 10km – 10km

Monday –November 25th 8:00pm

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5km

Have a wonderful week! Niki

 

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