Update – January 13, 2014

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:   

Excuses, excuses…It’s not about “having” time, it’s about making time!

crossfithighheels.com

Hello ladies, here is the latest news from the “nest”!  Happy New Year!! I hope you all had a great holiday with family and friends  and had some down time to recharge your batteries.  January is traditionally the time of year when we take stock of where we currently sit and set goals for the months and year ahead.  This shouldn’t be any different for fitness goals.  Some goals require month of training and can’t be a last minute decision!  Other goals need less prep time and can be spontaneously pulled off!  What do you want to personally accomplish in 2014?  Running a 5km? 10km?  Doing your first triathlon?  Losing weight? Fitting into favorite jeans?!  Once you decide on a goal, to next need to make a plan of action.  Choose an appropriate training plan, schedule workout times into your calendar (and your family’s calendar), vocalize your intentions to others, acquire a workout buddy to increase adherence and accountability, purchase new gear so you are comfortable and ready.   Also, give some thoughts to the barriers that may have prevented you from achieving your goal before.  Anticipate that life will get in the way of your best intentions and plan on how you can be flexible.  Putting a little more time into the planning part can really help with your execution!

I am looking forward to seeing you all again…perhaps when the Spring Thaw begins.  Until then I will continue to hit the streets to run on those days that it isn’t too icy/cold/windy with the few Chicks who are also toughing it out!!

Tonight’s Run:  It will begin at 7:30pm instead of 8pm tonight only to allow for some cleaning up time before heading to goal setting session.

Goal Setting Session:  If you are interested in getting together as a group to figure out who is doing what race this year, we are meeting tonight at 8:30.  Jo is hosting and you can send me an email for details to her place.  No worries if you can’t make it.  I will be posting details under “Training Groups/Upcoming Races” header so you will be in the loop.  Do not be afraid to step out of your comfort zone and try something new.  It is extremely empowering to achieve any new goal whether fitness related or not!  Sometimes we think we are to old to begin something new.  Read this article about older female runners and you will likely change your mind!!

 http://www.womensrunninguk.co.uk/gettingbetterwithage.obyx

Some Great Running Stories: Ever think that you just “can’t” be a runner? Watch this short video and discover greatness.

http://www.youtube.com/watch?v=LsXRj89cWa0

Tips from Runner’s World 2013 Daily Calendar: 1)  Relieve soreness with tart cherry juice, which can reduce oxidative damage that can contribute to heart disease.  The juice’s protective qualities come from its high level of antioxidants.  While the juice lacks fiber of whole fruit, it’s an excellent source of carbohydrate, making it a good choice fro recovering after a run.  2) Listen to your iPod while you answer those last few emails or on the drive home turn off the news and put in your favorite CD.  You’ll be more likely to lace up as soon as you get home.  Out of all the things an athlete can do to get energized before a run, music really lights up the biggest part of the brain.   3)  Dark yellow urine can be an indicator of dehydration, barring the consumption of vitamins, supplements or certain foods the evening before.  The darker the color, the more you are struggling to retain fluids, because there’s not enough to go around.  You need water to operate and recover.  

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

Monday –January 13 7:30pm tonight only

Holding on 5km – 5km

Holding on 10km – 5km

Long run group – 10km

Thursday –Jan 16 8:00pm

Holding on 5km – 5km with hill x 2

Holding on 10km – 5km with hill x 2

Long run group – 10km

Saturday – Jan 18 8:00am

Holding on 5km – 5km

Holding on 10km – 10km

Long run group – 21km

Monday –Jan 20 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Long run group – 10km

 Have a wonderful couple of weeks! Niki

 

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