Update – April 23, 2014 (Bring your used shoes!)

banner21.jpg

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 neighbours’ 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 we wait for the moment when everything, absolutely everything, is ready, we shall never begin

Ivan Turgenev, Russian novelist and playwright

A year from now you will have wished you had started today.

Karen Lamb

Hello ladies, here is the latest news from the “nest”!  

I am happy to report that my husband successfully completed Boston in 3:34.  His goal time was around 3:20 and he experienced some surprising calf cramping in the last 10km – which he hadn’t ever had before.  He had to put he goal time aside, stop to do some stretching and decide that just finishing was OK!  I heard many runners say they had to re-evaluate their race goals 2-3 times through out the day according to what was going on with them.  It goes to show that even seasoned runners will have rough days and unexpected obstacles to contend with.  Not every race will be picture perfect!

Boston was a very special experience this year, more so than the last time Peter ran there in 2012.  I realized that someday I want to run it!  That someday is likely years away when the qualifying times get slower.  I need to be a part of the excitement as a participant and appease the jealousy I have of those who crossed the finish line on Monday.  The atmosphere and energy is like nothing I have seen at any other race.  Spectators were sometimes 10 people deep and the general noise level was deafening.  Peter couldn’t hear his music and turned off his iPod until her got to 25km!  He used the crowds for inspiration.  If any of you consider trying to qualify down the road…let me know.  I just might consider doing the required hard work and training to get there too.  I only need to shave 35 minutes off my marathon PB!!

So I recently began a home based dvd exercise program to get some strength training and core work squeezed into my day.  I am sore and tired – it’s so hard.  It brings me back to the realization that I “thought” I was in a pretty good state of fitness.  It’s also a good reminder for me to understand the perspective of the new runner.  We wake up dormant muscles and the day after a workout brings a greater fear of stairs!!  Keep in mind that your first run (or first run after a break from running) will always be your hardest session.  Every subsequent session gets easier.  

Stories from the Road – Chicks Style: “In 2010 I was diagnosed with breast cancer and given a very good prognosis from the very beginning.  I feared doing chemo the most, but I found that staying physcially active made me feel healthy and strong in the midst of a difficult time.  Running with Nik’s Chick is something I always looked forward to.  At the end of a run I felt great and had a sense of accomplishment.  I decided to do a 10km with Niki and a few other Chicks.  That race probably meant more to me than any other race I have ever done.  Not only was it fun to do with a great bunch of women, it truly made me feel normal in a “not so normal” year.”  – Christine A

DSCN1603 Ottawa Half Marathon – Brogan, myself, Christine and Patrick

A Good Running Read:  Triathlon for the Every Woman You can be a Triathlete. Yes. You. by Meredith Atwood  is an easy listen (I get audiobooks on Audible.com or iTunes) filled with honest revelations, humour and helpful information.  The author goes from being overweight, unhappy to taking the unexpected leap into the world of triathlon.  She reveals her deepest fears and the mistakes she made along the way.  Part anecdotal and part hand book, this is a great book for any woman wanting to make significant changes to her health through this amazingly fun sport.  She is still a size12/14 and generally slower than the rest in her age group, but she’s out there training and completing in races – including half Ironmans and half marathons!  She is not an expert and therefore has some sections by experts in the book.  She’s a regular gal just doing it!

Triathlon for the Every Woman

Want to buy some Bling?:  Kristin, one of our Chicks is hosting a trunk show for Stella and Dot jewellery on April 27th from 2-4:00pm. You can view the invitation here: http://www.stelladot.com/ts/a5by5?guest=3707880&origin=email&utm_source=trunkshow&utm_medium=referral&utm_campaign=email_invitation  Stella and Dot’s look is very trendy and pretty!

Last Week for the 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 18 pairs. Bring on Thursday, Monday or Thursday. (I am away Fri-Sun.) Or, just pop them onto my front step if you are in the neighbourhood.

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”.  Race day is May 11th.

Nik’s Chicks have a fundraising goal of 500.00, and we are at 185.00! 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 windfall! Thank you in advance for your support!!

Tips from Runner’s World 2014 Daily Calendar: 1)  Shoeless strength training develops the muscles of the toes, midfoot, heel and ankle – 26 muscles in all – that get a free ride in kicks.  Strengthening your feet and ankles enables the rest of your running parts (knees, hips and back) to function their best and reduce injury risk.  So after you run, slip off your shoes and socks and do a few simple exercises – calf raises, jumping jacks, balance on one foot. 2) Labouring up a steep hill?  Imagine that a tow rope is attached to the center of your chest, pulling you steadily to the top. 3)  Run through a spring storm.  With rain hitting you sideways and the wind whipping your face, you’ll feel alive.  Just make sure you have a dry pair of shoes for tomorrow! 4)  Start each run slowly.  Ease into your runs and pick up the pace only when you feel warmed up.  Some marathoners start runs by walking.

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

Monday –April 14 8:00pm

Learn to Run 5km -5 min walk, jog 25 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails – your first loop!)

Learn To Run 10km – 5km

Try-a-tri/Sprint tri – 35 minute bike (or spin class)

Holding on 10km – 5km

Half Marathon – 8km

Marathon – 10km

Tuesday – April 15 9:00pm

NEW Try-a-tri/Sprint tri – Swim 18 min Glen Abbey Pool Swim Lesson 7 Swimming Lesson Plans 1-12 (1100m – 1600m)

Thursday –April 17 8:00pm

Learn to Run 5km – 5 min walk, jog 28 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails – your first loop!)

Learn To Run 10km – 5km with hill x 3

Try-a-tri/Sprint tri – 5 min walk, jog 25 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails – your first loop!)

Holding on 10km – 5km with 8 min tempo run

Half Marathon – 5km

Marathon – 10km

Try-a-tri/Sprint tri – Swim 20 min Glen Abbey Pool 9:00pm Swim Lesson 6 Swimming Lesson Plans 1-12 (1100m – 1600m)

Saturday – April 19 8:00am (I am away and won’t be out)

Learn to Run 5km -5 min walk, jog 28 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails)

Learn To Run 10km – 10km

Try-a-tri/Sprint tri – 45 minute bike (or spin class) followed by 5 min walk, jog 28 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails)

Holding on 10km – 9km

Half Marathon – 5km (Tapering!)

Marathon – 10km (Tapering!)

Monday – April 21 8:00pm

Learn to Run 5km -5 min walk, jog 30 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails)

Learn To Run 10km – 5km

Try-a-tri/Sprint tri – 40 min bike (or spin class)

Holding on 10km – 5km

Half Marathon – 5km

Marathon – 5km easy

Tuesday – April 22 9:00pm

Try-a-tri/Sprint tri – Swim 20 min Glen Abbey Pool Swim Lesson 7 Swimming Lesson Plans 1-12 (1100m – 1600m)

 Have a wonderful  week! Niki

 

Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s