Update – March 3, 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:   

I run because if I didn’t, I’d be sluggish and glum and spend too much time on the couch. I run to breathe the fresh air. I run to explore. I run to escape the ordinary. I run… to savor the trip along the way. Life becomes a little more vibrant, a little more intense. I like that. 

Dean Karnazes, “Ultramarathon Man: Confessions of an All-Night Runner”

Some amazing things are in faraway places, some are down the road, and sometimes the amazing thing is just the road itself. 

Marc Parent, The Newbie Chronicles 

When I run, my mind and body fuse together, creating an energy source that empowers me.  

Gail W. Kislevitz

There is no such thing as bad weather, just soft people!

Bill Bowerman, founder of Nike

Hello ladies, here is the latest news from the “nest”!  There isn’t anyone out there in Southern Ontario who isn’t tired of the cold weather!  It has been a long winter!  Despite the cold, we have managed to get outside running at least a couple of times a week.  Don’t be discouraged by the cold.  Embrace it!  It is empowering to have gotten out there in crappy weather.  Don’t forget to brag about it to make yourself feel good.  

The power of a group is tremendous – even the group leader needs a push out the door every now and then! Thanks Ellen and Carol for my recent kick in the pants!!

If you have been on the fence about whether you should come out on Saturday morning, 8am, the weather won’t be as big of a deterrent at -1 with sunshine!  Take a chance, suit up and embark of a new journey with a great bunch of ladies!!  Give it a try – what’s to lose?

Learn to Run 5km, 10km and Sprint Triathlon Programs begin this Saturday, March 8:  Based on my conversations and nudging emails, I have about 14 ladies interested in beginning in Saturday.  I have added names to the Training Groups page for the 5km,10km, and Sprint Tri programs.  If you need to make a change here, let me know.  Here are the programs we will be using: Learn to Run 5km Training Program (M,Th,S)  10 Km program from 5km base (M,Th,S)   Sprint Triathlon June 2014 (16 week pgm)  Print off a copy and post it or your fridge or bathroom mirror – somewhere where you will be reminded about what you will be doing, but more importantly – a reminder of what you have accomplished! Cross off every completed session with a big X!! Remember that these programs are FREE!  Bring along a friend so you can coerce each other to get out the door!  If you will be away for March Break, hop on a treadmill at your hotel or head outside for your workout.  Try not to put it off til you return as the group will be a whole week ahead of you!

The Running Company is Closing!:  It saddens me to pass along this news.  Our favorite running store in Oakville, The Running Company, is closing it’s doors.

It’s been a great run, however, like every race there is a finish line. You, the customers, have been like my running companions throughout this marathon. Without your support we could not have done it.

 Together we have had the opportunity to support local causes and events to which the community has benefited greatly. As a thank you for these last 17 years we have been in business we are hosting a final close-out sale. Great deals while supplies last.  All sales final. 

Again thank you for your patronage,   Greg McKinnon – owner

I did spot two Sugoi (passion fruit) “Nik’s Chicks” jackets there last Wednesday in size large, just in case you were interested in grabbing one.  Of course they are not logo’d up!

Versa Jacket

Runner’s Mark: This is a small running store in Port Credit – about a 15-20 min drive from Oakville.  I have spoken to the owner, Carl, about establishing a relationship with our group!  He is offering us a 10% discount and will give each of us a Runner’s Mark card to identify ourselves to the staff, Faye and Evan.  I will be forwarding him a list next week of Nik’s Chicks participants taken from the Waivers/Emergency Contact Forms you have filled out prior to running with the group.  The list goes back 5 years!  If you haven’t been running with us in a while, send me an email prior to shopping at Runner’s Mark to make sure your name is on this list. Runners’ Mark is located at 53 Lakeshore Rd. East, Mississaga, L5G1C9.  Phone Number is 289 813 4000.  From Oakville, take the Mississauga Rd. Exit and head south.  I will be sure to pass along any sales and promotions they tell me about.  The Runner’s Mark website is http://www.runnersmark.com/default.asp There are some good articles on their blog as well! http://runnersmark.blogspot.ca/ Happy shopping!

runners mark

New Race March Race: Are you looking for a 5km in the very near future?  Grab your “Green” and head to the Achilles Canada St. Patrick’s Day 5km on March 16.  Register here  Thanks for info, Veronica!

Sporting Life 10km:  Training from 5km base begins this Saturday, March 8, 8am.  Some of us moms have signed up our kids aged 10-14 to run with us.  The kids need to be able to jog 5km comfortably before joining you for the 10 km program.  Join the team “Lauren’s Tumor Ninjas”. Register here

Some Running Reads:  If you are looking for some books to motivate you, here are a few to check out:

Chicken Soup for the Soul: Runners

Running Like a Girl

Triathlon for the Every Woman

A Motivational Video:  Watch this and you will believe that you can do anything!

Tips from Runner’s World 2013 Daily Calendar: 1)  Yoga incorporates core work, strength and flexibility.  do hot vinyasa flow yoga once a week and you’ll notice a big difference. 2) The beginning of a run is always the hardest.  But once you’re out on the pavement, you’ll always be better for it.  So, push your body to go through the motions of your running routine.  Grab a quick shower or cup of coffee, put on your gear, do some jumping jacks to get your heart rate up and step outside. 3)  To maximize the benefits, ice five times a day with at least 45 minutes in between applications.  This keeps tissue temperature low to minimize inflammation.

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

Monday – March 3 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8km

Marathon – 10km

Thursday –March 6 8:00pm (Tell Brogan Happy Birthday!)

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 6km with 45 sec sprints x 5

Marathon – 9km

Saturday – March 8 8:00am New programs begin today!

NEW Learn to Run 5km – Walk 5 min, Alternate 60 sec jogging and 90 sec walking for 20 min, walk 5 minutes

NEW Learn To Run 10km – 5km  (Including the Sporting Life runners)

NEW Try-a-tri/Sprint tri – Walk 5 min, Alternate 60 sec jogging and 90 sec walking for 20 min, walk 5 minutes

Holding on 10km – 10km

Half Marathon – 17km (If you guys can circle back after 5km to pick me up, that would be great!)

Marathon – 32km

Monday – March 10 8:00pm

NEW Learn to Run 5km – Walk 5 min, Alternate 60 sec jogging and 90 sec walking for 20 min, walk 5 minutes

NEW Learn To Run 10km – 4km

NEW Try-a-tri/Sprint tri – Walk 5 min, Alternate 60 sec jogging and 90 sec walking for 20 min, walk 5 minutes

Holding on 10km – 5km

Half Marathon – 10km

Marathon – 16km

Tuesday – March 11 9:00pm

NEW Try-a-tri/Sprint tri – Swim 14 min Glen Abbey Pool Swim Lesson 1 Swimming Lesson Plans 1-12 (1100m – 1600m)

 Have a wonderful  week! Niki



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