Update – April 3, 2014

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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:   

If it scares you, it might be a good thing to try.

Seth Godin

Running is like celebrating your soul.  There’s so much it can teach us in life.

Molly Barker

Hello ladies, here is the latest news from the “nest”!  I received a link from a family friend/cousin through marriage which was very similar to one I received from a fellow Chick.  The link described how we tend to feel more important when we are “busy”, but in reality we are stretching ourselves too thin.  Read this article, Let’s Stop the Glorification of Busy , and see where you can make improvements and find more balance in your life.  Consider running with Nik’s Chicks as checking off #3 on the list!

Motivational Videos:

http://www.youtube.com/watch?v=1sElYG7LmUU

http://www.youtube.com/watch?v=65ugopJ5S4A  (Be prepared for tears at the end!)

Around the Bay Runners:  Big congrats to the Chicks who ran the Around the Bay 30km race on Sunday.  The weather was great and I look forward to hearing your races stories!!

Fundraising for the SportingLife 10km:  Members of Nik’s Chicks and their kids have registered and are training for this 10km race on “Lauren’s Tumour Ninjas”.  We are supporting Lauren (the daughter of a co-worker of Jan, one of our Chicks) – here is her story:

Lauren the “Tumour Ninja” was diagnosed with Ewing Sarcoma in April, 2013.

Camp Ooch was, and continues to be, right beside her through 14 cycles of chemo, spine surgery and rehab.

Camp Ooch accommodated the bumps in the road or change in course that this journey took Lauren on – whether it was the best “crap” party ever, in-hospital entertainment while having chemo administered, providing crafts/fun while awaiting clinic appointments/tests – which take a long time sometimes, or going to day camp in between chemo cycles and not needing antiemetics (meds to tolerate chemo) as she was having too much fun to feel lousy.

Camp Ooch allowed Lauren to be a 6 yr old girl, not a 6 yr old girl “with cancer”.

We want to give back and help Camp Ooch support other children and their families who are walking or running in Lauren’s shoes figuratively speaking. If these kids can take on cancer, the least we can do is run 10K.

“AYE YAH” cancer!
Thank you for your support!
Lauren the “Tumour Ninja”

Lauren thank you

Nik’s Chicks have a fundraising goal of 500.00, and we are at 145.00! It would be great to surpass it!  Please go to http://www.ooch.org/generalchallengeindividual2014?tab=0&frsid=14631 to donate to our group.  If every member of the group donated 5.00 it would be a huge winfall! Thank you in advance for your support!!

Shoe Drive:  The Mississauga Marathon has a sneaker drive going on that we contribute to.  Do you have old running shoes that look good but just don’t cushion anymore?  Consider donating them!  I will be collecting used shoes starting Saturday, March 29th and ending May 1.  I will do the drop off on May 2nd when I pick up race kits at the Port Credit Arena.  Please include kids and men’s shoes as well.  Last year Nik’s Chicks donated 45 pairs of running shoes to New Circles – a  charity whose primary service is their clothing program which provides new and gently used clothing for men, women and children in the Flemingdon Park, Thorncliffe Park and Victoria Village communities of Toronto.  Let’s beat that number this year! I will place blue collection bins outside my house before each run.  (If I forget, remind me pls!) Start digging!  So far I have received 14 pairs.

How much liquid do I need to take in?:  This note is for runners who are exceeding 10km.  To determine how much liquid to take in during a run or race, you need to know your sweat rate, and that can vary between 1-4 quarts per hour.  Weigh yourself nude before a timed training run, and then again after.  One pound of weight equals 1 pint of water loss.  Calculate you sweat rate and use this to determine your fluid needs during a run or race. For example, if you lose 2 pounds during an hour run, that’s 2 pints or 32 ounces.  Thus you need 8 ounces of water or sports beverage every 15 minutes.  (Performance note: As little as 2 percent dehydration will have a negative effect on race performance.

Mississauga 5km:  OK girls, I have just registered for the 5km run that the newbies are training for!  I look forward to carpooling, running and celebrating with you!  The link to register is http://www.mississaugamarathon.com/registration.shtml  Put down your money and commit to getting out of your comfort zone.  It’s a casual race and there is NO pressure to run the whole thing.  Just do your best and you will have a PR (personal record) by day’s end.  Please forward your suggestions for a place to celebrate post race – around 9pm.  A restaurant with a group meeting room would be ideal.  I was thinking of The Works….

Interested in buying a new bike?:  I was chatting with Jeff at Cyclepath on Speers Rd. this week.  The shop has some 2013 models to sell, but will give Nik’s Chicks members a great deal on a 2014 as well.  Be sure to tell them you are with the group.  It is a perfect time to buy, before the weather gets nice and the store gets super busy!!  Remember that Cyclepath sells gel, block, and liquid forms of fuel – a nice, close resource.

Wanna be a Chick on race day?:  You will be part of the group in your official Nik’s Chicks tank top.  I have lilac, reflective MEC tops screen printed with group and sponsor logos. Only 20.00 each!  Current stock levels: 4XS, 1SM, 15MD, 2L, 1XL.  Purchase one early to avoid disappointment. Or if you plan on doing some triathlons, a Nik’s Chicks tri top may be the choice for you!  Regular price was 52.00 , now on for 30.00.  Only 3 smalls and 1 large remaining.

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Lilac shirt back

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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.

Who is going this Thursday?  I am willing to go if other ladies are heading there post run!

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!!

Tips from Runner’s World 2014 Daily Calendar: 1)  Try this drill during a group run: After a warm-up, run single file at an easy pace.  Every one or two minutes, the person in the back of the group picks up the pace and runs to the front – no sprinting. 2)  Watch your reflection in mirrored surfaces to improve running efficiency.  The feedback may boost your sense of stability which may translate into better form. 3)  Create a blog where you post your daily mileage, then give out the web address to friends and family.  Do you really want Aunt Ellen to ask why you skipped your four miler on Wednesday? 4)  Don’t overdo it now that the weather is nicer.  Keep you springtime increases to 10 percent of your weekly mileage.  Every fourth week, cut your mileage by 50 percent to give your body a break.  After this reduced mileage week, pick up where you left off.

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

Monday – March 30 8:00pm

Learn to Run 5km – 5 min walk, jog 3/walk 90/jog 5/walk 2.5 min(turn)/jog 3/walk 90 sec/jog 5, walk 5 minutes

Learn To Run 10km – 5km

Try-a-tri/Sprint tri -5 min walk, jog 3/walk 90/jog 5/walk 2.5 min(turn)/jog 3/walk 90 sec/jog 5, walk 5 minutes

Holding on 10km – 5km

Half Marathon – 10km

Marathon – 10km

Tuesday – April 1 9:00pm

NEW Try-a-tri/Sprint tri – Swim 16 min Glen Abbey Pool Swim Lesson 4 Swimming Lesson Plans 1-12 (1100m – 1600m)

Thursday –April 3 8:00pm

Learn to Run 5km -5 min walk, jog 3/walk 90/jog 5/walk 2.5 min(turn)/jog 3/walk 90 sec/jog 5, walk 5 minutes

Learn To Run 10km – 5km with hill x 2

Try-a-tri/Sprint tri -5 min walk, jog 3/walk 90/jog 5/walk 2.5 min(turn)/jog 3/walk 90 sec/jog 5, walk 5 minutes

Holding on 10km – 5km with hill x 2

Half Marathon – 8km with 60 sec sprints x 5

Marathon – 10km

Try-a-tri/Sprint tri – Swim 25 min Glen Abbey Pool Swim Lesson 4 Swimming Lesson Plans 1-12 (1100m – 1600m)

Saturday – April 5 8:00am 

Learn to Run 5km – walk 5 minutes, jog 5 min/walk 3 min/jog 5 min (turn after half)/walk 3 jog 5 min, walk 5 minutes

Learn To Run 10km – 8km

Try-a-tri/Sprint tri -walk 5 minutes, jog 5 min/walk 3 min/jog 5 min (turn after half)/walk 3 jog 5 min, walk 5 minutes

Holding on 10km – 10km

Half Marathon – 15km

Marathon – 20km

Monday – April 7 8:00pm

Learn to Run 5km -walk 5 minutes, jog 5 min/walk 3 min/jog 5 min (turn after half)/walk 3 jog 5 min, walk 5 minutes

Learn To Run 10km – 5km

Try-a-tri/Sprint tri -walk 5 minutes, jog 5 min/walk 3 min/jog 5 min (turn after half)/walk 3 jog 5 min, walk 5 minutes

Holding on 10km – 5km

Half Marathon – 10km

Marathon – 10km

Tuesday – April 8 9:00pm

Try-a-tri/Sprint tri – Swim 18 min Glen Abbey Pool Swim Lesson 5 Swimming Lesson Plans 1-12 (1100m – 1600m)

 Have a wonderful  week! Niki

 

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