Update – May 22, 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 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:   

Stepping outside the comfort zone is the price I pay to find out how good I can be. If I planned on backing off every time running got difficult I would hang up my shoes and take up knitting.

Desiree Davila

Hello ladies, here is the latest news from the “nest”! Just needed to get this note off to you pre running tonight!  Been a busy week around here!  I will stretch my writing abilities next week:)  Our attendance has been going up steadily – could it be the warm weather drawing people out of hibernation?! We had a count of 33 last Saturday – whoo hoo!

32 Chicks May 17:14

Congrats: To new Chick Erin who got married last weekend!  Hope your day was fantastic!!

Traumeel:  I have recommended this homeopathic anti inflammatory to a few ladies.  Comes in a topical gel or cream to rub onto sore areas.  There is also oral drops avail. too.  It was mentioned to me by a fellow hockey player and spoken highly of by my chiropractor and naturopath.

TraumeelOintmentA100g_15016

Hats: The hats are being printed next week and should be ready by Friday.  I will send a note out to you as soon as I have them to sell – only 25.00 for a grey Nike Dryfit Nik’s Chicks running hat!

New Programs Began on Saturday the 10th:  We began our new Learn to Run 5km and 10km programs – but it’s not too late to join and begin your very own running journey! The programs we are using are here .  Learn to Run 5km Training Program (M,Th,S)       10 Km program from 5km base (M,Th,S)    Print it off and track your progress.   Don’t forget to put the session times into your families’ calendars too so everyone will know you are unavailable!  We will be training for the Eaton Downtown Dash in Burlington on Thursday July 17th in the evening (or the Color Run on July 14th)  You can register for this race here http://www.events.runningroom.com/site/?raceId=10000#starttimes  Let me know when you sign up so I can add you to the “Upcoming Races” page.   Please feel free to mention to a friend and be sure to tell them it’s FREE! 

Welland Triathlon:  A bunch of a met in February to discuss the 2014 race calendar and decide what our goals were going to be.  Many of you wanted to do either a try a tri or sprint tri this summer.  Well, the race many of us have signed up for, Welland Sprint, is only 6 weeks away.  Now, you are probably thinking that you don’t have enough time to train for that! Hogwash!! You would be perfectly fine for the Try-a-tri and if you have been swimming a bit, the Sprint Tri.  Here is the 6 week program to use:  6 weeks to a Sprint Triathlon – Crash Course and here is the link to register for the race  http://www.multisportcanada.com/welland/ Don’t forget there is a duathlon as well for you non-swimmers!

Kelso Open Water Swimming:  The water at Kelso measures 8 degrees and so the open water swims are delayed until further notice.  Click here for more info and links to register. http://kelsoows.wix.com/swim#!information/c20r9 Don’t forget you need to also register for Triathlon Ontario membership. http://triathlonontario.com/members/registration/

Wetsuit Sale:  For those of you contemplating a tri or open water swimming this summer, you will need a wetsuit.  At least 7 of us have purchased ours (Vortex) through Xterra, an online company.  Due to the lack of a retail store, their prices are much lower (180.00 compared to 400.00 locally)  Use the code STAYXW70 for 70.00% off when ordering to save!

Vortex wetsuit

(Abs not includes!)

Swimming in your Backyard: Do you have a pool and never use it for actual swimming because the constant turning drives you crazy?  Consider buying a swim tether.

Swim Tether

Pullbuoy

This apparatus holds you in place while you use your arms to swim.  I use a pull buoy to float my legs up.  Check it out here http://www.swim-in-place.com/  Only 35.00US.  I also use a swimp3 to listen to music or audiobooks as I swim.

Swimp3

It helps to pass the time! You can buy at Team Aquatics in Burlington or I ordered it off ebay.  More info here http://www.finisinc.com/neptune

Road ID:  I promote this like crazy!  Unless your running buddy knows you really well and she 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   Order one now!

Road ID

Shoe tag Road ID

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

Monday – May 19 8:00pm

NEW Learn to Run 5km -walk 5 minutes, alternate jog 90 seconds/walk 2 min (turn after 10 minutes) for 20 minutes, walk 5 minutes, stretch

NEW Learn To Run 10km – 5km

Try-a-tri/Sprint tri (Start 7:15pm) – 45 min bike

Crash Course Sprint Tri (Start 7:15pm) – First – bike 45 min Second – run 15 min

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 5km

Tuesday – May 20 9:00pm

Try-a-tri/Sprint tri – Swim 20 min Glen Abbey Pool Swim Lesson 11 Swimming Lesson Plans 1-12 (1100m – 1600m)

Crash Course Sprint Tri – Optional  30 min swim (150m no rest, 16x25m w 20 sec rest, 5x50m w 30 sec rest)

Thursday – May 22 8:00pm

NEW Learn to Run 5km -walk 5 minutes, alternate jog 90 seconds/walk 2 min (turn after 10 minutes) for 20 minutes, walk 5 minutes, stretch

NEW Learn To Run 10km – 4km with 1 x hill

Holding on 5km – Easy 5km 

Holding on10km – 4km with 1 x hill

Try-a-tri/Sprint tri – First – 5 min walk, jog 38 continuous minutes , walk 5 minutes Second – Swim 40 min Glen Abbey Pool 9:00pm Swim Lesson 11 Swimming Lesson Plans 1-12 (1100m – 1600m)

Crash Course Sprint Tri – First – Run 42 min Second – Swim 40 min (200m swim x 2 w 1 min rest, 6 x 100m w 20 sec rest)

Half Marathon – 5km

Saturday – May 24 8:00am 

NEW Learn to Run 5km – walk 5 minutes, jog 90 seconds/walk 90/jog 3/walk 3 turn and repeat, walk 5 minutes, stretch

NEW Learn To Run 10km – 6km (Big block – we will start trails the next time I run with this group, 3km out and back)

Try-a-tri/Sprint tri (Start at 6:30am) First – 45 minute bike  Second –  jog 35 continuous minutes

Crash Course Sprint Tri (Start at 6:30am) – First – 70 min Bike   Second – Run at least 10 minutes as soon as you get off bike  (no open water swim today!)

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon – REST Race Day tomorrow! Good Luck!

Monday – May 26 8:00pm

NEW Learn to Run 5km -walk 5 minutes, jog 90 seconds/walk 90/jog 3/walk 3 turn and repeat, walk 5 minutes, stretch

NEW Learn To Run 10km – 5km

Try-a-tri/Sprint tri (Start 7:00pm) – 30 min bike (recovery week)

Crash Course Sprint Tri (Start 7:00pm)First – bike 45 min Second – run 15 min

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 5km

Tuesday – May 27 9:00pm

Try-a-tri/Sprint tri – Swim 25 min Glen Abbey Pool Swim Lesson 11 Swimming Lesson Plans 1-12 (1100m – 1600m)

Crash Course Sprint Tri – Optional  30 min swim (150m no rest, 16x25m w 20 sec rest, 5x50m w 30 sec rest)

Have a wonderful  week! Niki

 

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