Update – April 28, 2014 – LAST WEEK TO BRING YOUR USED SHOES!

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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 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:   

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

The marathon is not really about the marathon, it’s about the shared struggle. And it’s not only the marathon, but the training.

Bill Buffum

Hello ladies, here is the latest news from the “nest”!  I was recently reading lately that as athletes we need an easy (8-12 week goal), a hard (3-12 month goal) and a crazy goal!  The crazy goal is something you may or may not ever do, but it would be really cool if you did.  Did you know that the majority of marathoners or Ironman triathletes never set out to actually do these distances!  They begin their training to do short races or just to become more active.  For many of us, it is impossible to even think about running a half marathon when you are just hitting 28 continuous minutes of jogging! I truly get it.  We like to get comfortable, do our training and if we progress to the right distance – we sign up last minute to do a race.  We play it safe so if something comes up, we won’t feel like a failure for not making it.

Well…it’s time to change our way of thinking.  Training takes time and planning.  Most of wouldn’t be able to go out and run a half marathon this weekend, but if we put in 12 weeks of training we could get there!!  Lots of people couldn’t run 5 continuous kilometers right now but after 8 weeks of training they could.  I am encouraging you all to look ahead and choose 1) an easy/doable goal (5km/10km/sprint tri) 2) a hard goal (10km/half/olympic tri) and 3) a crazy goal (Ironman/Boston Marathon/Death Valley Ultra Marathon).  Try to have a vision of where you could be if you started training today – and focus less on the where you are right now.  Your body in 3,6,12 months will be very different and capable of doing so much more!!

Failing does not make you a failure.  Think of failing only as data that we can use in the future to help us when we try again!  We will all have good races/runs where we feel like we could run forever and we all have yucky races/runs where our stomachs are off, we get muscle cramps or our legs feel like lead!  Take what you can learn from these experiences and go forward.  Keep looking and moving forward.

Stories from the Road – Chicks Style: “Nik’s Chicks is not only about getting Oakville women running.  It’s really about providing a fun, welcoming group environment whereby women become empowered and strong through physical activity.  I have accomplished goals far and above what I imagined possible when I joined Nik’s Chicks over four years ago.  Additionally, I have forged strong, new friendships with other Oakville residents through my association with the group.  I can say with certainty that my physical, social and emotional well being have all improved due to my interaction with Nik’s Chicks.  I am also certain I speak for many other group members when I say this.” Ellen – (has completed Sprint and Olympic triathlons, some half marathons and Around the Bay 30km)

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Ellen on left, with Carol at Wasaga Beach Triathlon 2011

Good Luck!:  My positive vibes go out to all Chicks this weekend!  We have runners represented in 5ks, half marathons and full marathons!! You have all worked very hard to get to where you are.  Embrace the experience on race day and know that, despite the actual finishing time, you are stronger and healthier (physically and mentally) because of your dedication to your training.  Go out there and have fun ladies! Finish with a smile! 

Mississauga Marathon Race Kit Pick ups:  I plan on heading to the Expo on Friday just after lunch.  Is anyone interested in coming with me?  At this time I will be dropping off shoes and picking up my race kit – I am happy to pick up for anyone else.  Please send me an email and I will add you to my list.  Upon my return, I will label the bags and (weather permitting) leave them on my front step for you to pick up on your own time. mclaughlins@cogeco.ca

Mississauga Marathon Post 5km race celebration:  I had suggested an evening out to celebrate our race completion.  Are you guys still interested and did we want to go to The Works or another restaurant?  Let’s discuss tonight and Thursday so I can make a reservation.  Currently I have Sandy, Veronica, Ellen, Jill K, Anne Marie, Pamela, Susan and myself running.  Who have I missed?! It’s not too late to register for the race.  Online registration closes Wednesday, 5:00pm. Register here and join the fun!

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 22 pairs. Bring on Monday or Thursday. Or, just pop them onto my front step if you are in the neighbourhood.  I won’t limit shoes to just runners – bring any shoes in decent condition!!

So you can’t run Mississauga 5km….: A number of you have said that due to conflicts, you are unable to sign up for the Mississauga 5km this weekend.  Here is your Plan B: the Oakville Transplant 5km.  It’s close by, starts at 10am (think sleep in!), and you can be home by 11:30.  Easy peasy!!  Register here before May 9th.  You can consider this your first workout in the Learn to Run 10 program which begins that day:)

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 190.00! 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) Listening to your feet crunch gravel for an hour can erase a day’s worth of stress.  2) Wear a pedometer on your run.  distance sounds more impressive in steps.  Some tricked out sport watches also record steps. 3)  Push yourself by riding a bike for 60-90 minutes and then running 20-40 minutes.  This workout provides the benefits that come with running in a fatigued state, bt with much less pounding.  4) It’s Spring!  Why are you even reading this? You should be motivated just by the fact that you’re not forced to run on the treadmill.  

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

Monday –April 28 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 – your first loop!)

Learn To Run 10km – 5km

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

Holding on 10km – 5km

Half Marathon – 5km easy

Marathon – 5km easy

Tuesday – April 29 9:00pm

NEW Try-a-tri/Sprint tri – Swim 20 min Glen Abbey Pool Swim Lesson 8 Swimming Lesson Plans 1-12 (1100m – 1600m)

Thursday – May 1 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 – your first loop!)

Learn To Run 10km – 5km 

Try-a-tri/Sprint tri – First – 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!)  Second – Swim 30 min Glen Abbey Pool 9:00pm Swim Lesson 8 Swimming Lesson Plans 1-12 (1100m – 1600m)Holding on 10km – 5km with 8 min tempo run

Half Marathon – Rest or easy 5km

Marathon – Rest or easy 5km

Saturday – May 3 8:00am

Learn to Run 5km – Race Day! or 5km continuous jog

Learn To Run 10km – Race Day! or 10km run

Try-a-tri/Sprint tri – First -30 minute bike (or spin class) Second – 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 – 10km

Half Marathon – Rest tomorrow is Race Day!

Marathon – Rest tomorrow is Race Day!

Monday – May 5 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 – Rest or easy 5km

Try-a-tri/Sprint tri – 30 min bike (or spin class)

Holding on 10km – 5km

Half Marathon – Rest (Swimming is good active recovery)

Marathon – Rest (Swimming is good active recovery)

Tuesday – May 6 9:00pm

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

 Have a wonderful  week! Niki

 

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