Update – June 4 , 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, Nightingale or at Bloomfield Park to avoid congestion, 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.

Quote of the Week:   

don'tgiveup

Hello ladies, here is the latest news from the “nest”!  The month of May always brings a return to the lake and open water swimming for Canadian triathletes.  There was a part of me 13 years ago that dreaded this!  I was a “flounderer” whose swim technique was more flailing than stroking.  I swam with my body on a 45 degree angle (creating a ton of drag) because I hated putting my face in the water.  My heart rate went sky high due to anxiety combined with inefficiency.  This made regular bilateral breathing impossible.  I always exited the water totally spent thinking – thank goodness THAT it over!  I did this for 5 years, completing 20 sprint triathlons.  It was only 4 years ago that I decided to really work on the swim portion of my tri – my bike and run portions were fine (not fast, but fine).  Michelle and I watched DVDs, read books and coached each other to some pretty good form.  Surprisingly, and despite my irrational fear of fish and weeds, the swim portion has become my favorite leg of the tri.  I find my groove (not too fast of a start) and begin my left arm “RE” and right arm “LAX” mantra in my head.  I don’t sweat the small stuff (sun in my eyes, water in my goggles,  other swimmers crowding me in). I have learned to embrace and even enjoy the swim.  Ellen told me that the weeds are just “An underwater garden” and they are not trying to pull me under and I tell myself “There are no fish in this lake – the fishermen are just hanging out!”  The tri swim can be conquered by anyone and given how dreadful of a swimmer I was, I really do believe this!!  Don’t let your fears rule you.  Take the steps forward to overcome them instead and think how wonderful it would feel.  Start with baby steps and then take the leap, what is there to lose?!

Stories from the Road – Chicks Style: I joined the Nik’s Chicks Learn to Run group in March 2010, very hesitant, unsure and a somewhat reluctant runner.  “I’ll just give it a try – I don’t have to stay if I can’t keep up because I am not athletic” I told myself.  Four years later I have run many races and just completed my first marathon!  If you would have told me that in 2010 I would have said there is absolutely no way!  But thanks to Nik’s Chicks I have achieved this and it feels great.  Aside from the physical benefits, I have become a more confident person, a positive role model for my children and I have met wonderful friends.  Joining Nik’s Chicks is one of the best decisions I have ever made.  I am grateful to Nik’s Chicks for the positive impact the group has had on my life. – Suzanne S (has completed a marathon, ATB 30km, half marathons, 10km and 5km races)

Suzanne

Chicks in Races: Congrats to Lorraine and Karin for completing Milton Sprint Tri on the weekend.  Heard you had a great day!

Oooh….Flip Flops: I love flip flops but they don’t like me!  I need a proper footbed in a small size and think most orthopaedic sandals look…orthopaedic!  I found these babies by Sole at MEC last week and I think they are a winner!  Only 75.00.  Anti-odor too!

Sole sandals

Foot Roller: If you get sore feet from running or from a day in heels, then this would be a great product for you! It’s fantastic for releasing tension in the foot with only a minute a day!  Available for only 17.00 at http://www.runningfree.com/products/Fitter-First-Foot-Roller-p28413/?pstart=1

Fitter-First-Foot-Roller-N28413_XL
Parking:  Just a reminder to all ladies to please park on Westoak Trails Bld, Nightingale or at Bloomfield Park so the minimal parking that is avail around my house can be used by my neighbours’ visitors.  Consider carpooling or biking over to begin your run as well!  Bikes can be left inside my pool gate or garage.  For cyclists who will be riding early on Saturdays, please help in keeping our noise levels down so we don’t wake anyone up at that crazy hour!!  I (and my neighbours) appreciate your help.
Have you ever thought about doing a Half Marathon?:  These races take training/planning.  You choose a race date and work backwards from that date to determine a start date.  So, for an early November Half (there are a couple to choose from), training from a 5km base begins on June 14th! You will do the 8 week Learn to Run 10km program and then follow it up with the 12 week Learn to Run a Half Marathon program which will begin on August 9th.  If you are currently in the Learn to Run 10km program – perfect!  After you hit 10km, you will just hold there on Saturday runs until August.  There are many Chicks who will do this November race so give it some thought….
Running Hats: The grey Nike DryFit Nik’s Chicks hats are in!! I will have them available at each running workout – only 25.00! Cash only please. There are only 50 of them so act quickly!  
Nik’s Chicks Shirts:  It’s the time of year when we begin to get really warm during our runs!  Looking for that perfect running shirt?  Look no further!!  I have Nik’s Chicks purple tank tops (and a few t-shirts) for sale – only 20.00!! They are super light and reflective.  Excellent quality tops from Mountain Equipment Co-op!  See me after the running sessions to buy one.  Cash only please.
photo 1 Lilac shirt back If you are a tiny “Chick”, I do have 2 small triathlon Nik’s Chicks tops for sale as well.  You wear this under your wetsuit with shorts for triathlon races.  It has handy pockets for fuel on the rear. Originally priced at 52.00, now selling for 25.00!! photo 1-1 photo 2-2

Kelso Open Water Swimming:  I am heading to the lake on Thursday at 6:15pm and happy to take others with me. We will be back in time to run at 8pm.  Wear tank top and shorts under your wet suit! On Saturday I will be leaving from my house at 8:15am in case you want to carpool with me.  I have a Halton park pass. I will be heading out for biking 60 min at 6:45am. 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/

Biking:  I have decided there are two levels of cyclists in our group! The mountain bike/hybrid cyclists will stay with the residential Oakville route where there are dedicated bike lanes.  Feel free to change the route as you get bored or need more mileage.  Those with road or triathlon bikes will head to the country roads north of Dundas where we can get some good speed and hill training in. (Either via Sixth Line or Valley Ridge).  Make sure you invest in a side mirror so so are aware of oncoming traffic. SpyMirror If you are interested in graduating from your current bike to a new one, be sure to stop into Cyclepath on Speers Rd.  Let them know you are with Nik’s Chicks so they give you some deals!  Avoid going on a Saturday – crazy busy in there.  Try to hit the store upon opening at 10am on a weekday if at all possible.

Hydration:  You will be sweating more now that the temps are rising.  Make sure you are hydrating throughout the day.  On a 5km run you will be OK to not carry fluids with you – unless you want to!  Anything over 5ish, you may want to be sipping.  Anything over 10km and it’s a must have!  Here is an excellent article with some hydration guidelines. Hydration  Remember to sip at regular intervals and no chugging to avoid swishing in your belly! And don’t forget to hydrate post run as well.  Consider investing in a fuel belt of sorts with small bottles distributed around your waist instead of one larger bottle on your back.  This prevents major bouncing!  Two bottles will get you through 10km training, 4 bottles for 1/2 marathon and 6-8 bottles for marathon training.  Consider your future ambitions before purchasing!! fuelbelt 2 4 fuelbelt 6 fuelbelt

Quotes from Runner’s World Daily Calendar:  1) To stay cool during a run, dump water over your head, which will help drop your core temperature.  Also a study showed that runners who drank ice slushies run about 10 minutes longer than when they have a hot drink.  2) Goal: Just finish. This is an ideal target for beginner runners, those who have been running sporadically, or those coming off a long layoff.  3) Black toenails or “runners toe” frequently plague distance runners.  A common culprit?  Not keeping your toenails closely clipped.  If the end of the toenail jams into the shoe, the base of the nail wiggles enough to cause bleeding just below the surface.  Shoes that are too tight can also cause the problem; try a half size bigger or a higher toe box.  4) Prevent plantar fasciitis by strengthening foot muscles.  Stand barefoot on one leg.  Imagine your foot is a tripod and place even pressure on big to, pinkie toe and heel.  Ground these three points as you “scrunch up” your arch.  Hold for 30 seconds; repeat 3 times.  5) Your body’s internal 24 hr clock that regulates temperature, metabolism and hormone levels also affect performance.  So, when travelling to an event, allow a day per timezone for your body to regulate itself.  

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

Monday – June 2 8:00pm

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

Learn To Run 10km – 5km (Might be popping into the trail tonight!)

Try-a-tri/Sprint tri (Meet:700pm, Start 7:15pm) – Mini triathlon! Swim 5 min in my pool, T1, Bike 30 min, T2, run 15 min (Pack your race bag; refer to the triathlon pre-race checklist!)

Crash Course Sprint Tri (Meet 7:15, Start 7:15pm) – Mini triathlon! Swim 5 min in my pool, T1, Bike 30 min, T2, run 15 min (Pack your race bag; refer to the triathlon pre-race checklist!)

Holding on 5km – 5km

Holding on 10km – 5km

Tuesday – June 3 9:00pm

Try-a-tri/Sprint tri – Swim 20 min Glen Abbey Pool (Closed for maintenance) Swim Lesson 12 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 – June 5 8:00pm

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

Learn To Run 10km – 5km with 2 x hill

Holding on 5km – 5km with 2 x hill

Holding on10km – 5km with 2 x hill

Try-a-tri/Sprint tri – (Meet to head to Kelso at 6:15pm) First – Swim open water 40 min Second – Jog 45 continuous minutes starting at 8pm (you will be running in the clothes you had on under your wetsuit!)

Crash Course Sprint Tri – (Meet to head to Kelso at 6:15pm) First – Swim open water 40 min  Second – Run 48 minutes (you will be running in the clothes you had on under your wetsuit!)

Open Water Swimmers: Leave for Kelso 6:15pm from my place.  40 minute swim. Returning for 8pm run. 

Saturday – June 7 8:00am 

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

Learn To Run 10km – 8km

Try-a-tri/Sprint tri (Start at 6:30am) First – 60 minute bike  Second –  jog 30 continuous minutes (If heading to lake, just run 10 min)

Crash Course Sprint Tri (Start at 6:30am) – First – 60 min Bike   Second – Run 10 minutes Third – Open water swim 40 minutes.

Holding on 5km – 5km

Holding on 10km – 10km

Monday – June 9 8:00pm

Learn to Run 5km -walk 5 minutes, jog 8 min/walk 5 min (turn after 2.5)/jog 8 min/walk 5 minutes, stretch

Learn To Run 10km – 5km (Might be popping into the trail tonight!)

Try-a-tri/Sprint tri (Meet:700pm, Start 7:15pm) – Mini triathlon! Swim 5 min in my pool, T1, Bike 30 min, T2, run 15 min (Pack your race bag; refer to the triathlon pre-race checklist!) Please email me if you are interested in doing this – otherwise we will just do a 40 minute bike ride followed by a 15 min run.

Crash Course Sprint Tri (Meet 7:15, Start 7:15pm)Mini triathlon! Swim 5 min in my pool, T1, Bike 30 min, T2, run 15 min (Pack your race bag; refer to the triathlon pre-race checklist!)  Please email me if you are interested in doing this – otherwise we will just do a 40 minute bike ride followed by a 15 min run.

Holding on 5km – 5km

Holding on 10km – 5km

Tuesday – June 10 9:00pm

Try-a-tri/Sprint tri – rest

Crash Course Sprint Tri – rest

Have a wonderful week! Niki

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