Update – March 17, 2014 – Happy St. Patrick’s Day!

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:   

Every journey begins with a single step.

Maya Angelou 

You are never too old to set another goal or to dream a new dream.

C.S. Lewis 

Hello ladies, here is the latest news from the “nest”!  Welcome back to all March Break travellers.  Hope you brought some sunshine and heat with you!  We have had great turnouts for the Learn to Run groups.  It is not too late to join in – week 3 begins on Saturday…it might be too late then (depending on your current fitness level).   Remember that these programs are FREE!  Bring along a friend so you can coerce each other to get out the door! 

We are training for the Mississauga Races on May 3.  The 5km is at 6:00pm and the 10km goes at 6:30pm.  After the races are all over, we will all meet for a dinner out to celebrate. Mark your calendars!!

Who has signed up for their half marathon?  Which races?

A Motivational Video:  This one is for all of you who didn’t get up for the Saturday am run:)

Have you printed your program yet?:  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!!  

Be Seen:  It is still dark on the evening runs.  If your clothing is not reflective, you should invest in some lights or reflective bands.  Here are a few to consider:

UFO light UFO light  from Mountain Equipment Co-Op 9.25 (can replace batteries)

SlapliteNite Ize SlapLit LED Wrap from MEC 10.00

MEC reflective strap

MEC Reflective Strap 3.75

Scotchlite MEC

Cactus Creek Scotchlite strap from MEC 3.50

Road ID:  I promote this like crazy!  Unless your running buddy knows you really well and can contact your family quickly, you need one of these for running and/or biking.  They are also great to have on your kids during vacations!  At only 20.00, it is a great investment.  I wear a shoe tag for running and have strapped the bracelet version onto my bike. There are many varieties, even IDs for dogs!  Check out the website: http://www.roadid.com/Common/Default.aspx

Road ID

Shoe tag Road ID

Swim Training: The training will take place on Tuesday and Thursday evenings around 9:00pm at Glen Abbey Rec pool.  This is an open lap swimming time and not just us so be prepared to have other bodies in the lanes.  Expect to be winded and needing lots of recovery in the beginning – you are starting something new! The emphasis will be on technique and NOT volume for the first few weeks.  There will be Slow, Medium and Fast lanes.  Choose the one that suits, you can always change if it doesn’t feel right.  Here is a site about etiquette in the pool that you should review prior to getting into the pool Pool Etiquette  It will answer many questions and let you know what to expect from other swimmers.

Learning Open Water Swimming Technique:  Swimming in open water with a wetsuit on is different than competitive pool swimming.  I learned the Total Immersion technique and it made all the difference for me – from floundering to gliding through the water! You can check out a 6 part series, “Total Immersion Perpetual Motion Freestyle” and the 8 part “How to Work Less, Swim Better in Triathlon” on YouTube. The Total Immersion technique does work.  It’s worth the time and effort to learn it.  The DVD I purchased from Total Immersion “Easy Freestyle” may seem more necessary after you have been in the pool a few times! You can buy it here Easy Freestyle.  TI has a new video out called “Total Immersion Self-Coached Workshop: Perpetual Motion Freestyle in 10 Lessons”. It sounds very similar.  You can buy it (and get more info) from the Total Immersion website Total Immersion

Swim Training Checklist: Here is a list of items you will need/want to begin your swim training.

Swimsuit, goggles, swim cap, flip flops, water bottle, towel, lock, mesh bag for shampoo/conditioner/body wash to take on deck with you and save trip back to locker, print off 12 lesson plans and put one in Ziploc or have laminated, buy swim pass if not a member at Glen Abbey Rec Center ($36.28 for 10 swim sessions).  I used to pack my PJs to wear home and hoped I never got pulled over by police! One Chick suggested I add bikini wax to the list things to do to prepare for swimming!!

Looking for a wetsuit for summer triathlons?:   Check out the Xterra website. http://www.xterrawetsuits.com/ The prices are better because you are buying online.  Sign up to receive their emails which can contain promo codes.  They sell used wetsuits and have some on clearance!

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 an updated 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

Sporting Life 10km:  Training from 5km base began March 8.  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

Tips from Runner’s World 2013 Daily Calendar: 1)  Feeling tired? Instead of taking the day off, throw some walk breaks into your run.  Use the breaks to refuel, stretch out sore muscles or get inspired by the scenery.  2)  To avoid injuries, stick with your current weekly for at least three weeks.  Then, if your training feels comfortable, you can increase your weekly mileage by 10 percent per week.  3)  Ask a friend (or kid!) to bike along side you when your running partner isn’t available. 4) Like cross training, “cross-eating” adds needed variety to your diet – and life.  Expand your nutritional repertoire by trying one new food each week.

This week’s workouts – (Meet at 1438 Redwing Court)

Monday – March 17 8:00pm

NEW Learn to Run 5km – Walk 5 min, Alternate 90 sec jogging and 2 min walking for 20 min, walk 5 minutes

NEW Learn To Run 10km – 5km

NEW Try-a-tri/Sprint tri – Walk 5 min, Alternate 90 sec jogging and 2 min walking for 20 min, walk 5 minutes

Holding on 10km – 5km

Half Marathon – 10km

Marathon – 10km

Tuesday – March 11 9:00pm

NEW Try-a-tri/Sprint tri – Swim 14 min Glen Abbey Pool Swim Lesson 2 Swimming Lesson Plans 1-12 (1100m – 1600m)

Thursday –March 13 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 with hill x 1

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 – 4km with 30 sec sprints x 5

Half Marathon – 7km with 45 sec sprints x 5

Marathon – 9km

NEW Try-a-tri/Sprint tri – Swim 25 min Glen Abbey Pool Swim Lesson 2 Swimming Lesson Plans 1-12 (1100m – 1600m)

Saturday – March 15 8:00am 

NEW Learn to Run 5km – walk 5 minutes, run 90/walk 90/run 3 min/run 3 min (turn) repeat, walk 5 minutes

NEW Learn To Run 10km – 6km

NEW Try-a-tri/Sprint tri – walk 5 minutes, run 90/walk 90/run 3 min/run 3 min (turn) repeat, walk 5 minutes

Holding on 10km – 5km

Half Marathon – 15km

Marathon – 37km

Monday – March 17 8:00pm

Learn to Run 5km – walk 5 minutes, run 90/walk 90/run 3 min/run 3 min (turn) repeat, walk 5 minutes

Learn To Run 10km – 4km

Try-a-tri/Sprint tri – walk 5 minutes, run 90/walk 90/run 3 min/run 3 min (turn) repeat, walk 5 minutes

Holding on 10km – 5km

Half Marathon – 10km

Marathon – 10km

Tuesday – March 18 9:00pm

Try-a-tri/Sprint tri – Swim 14 min Glen Abbey Pool Swim Lesson 2 Swimming Lesson Plans 1-12 (1100m – 1600m)

 Have a wonderful  week! Niki

 

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