Update – June 10 , 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:   

Meredith-Atwood-SwimBikeMom-Motivational-Monday5-1024x670

Hello ladies, here is the latest news from the “nest”!  It’s taper week!  My first triathlon of the season is on Saturday and I am finally getting a little excited for it.  I didn’t get to do any tris last summer due to an injury and it was September 2012 since I last tested myself in my 70.3 race in Muskoka.  As I ponder my lower levels of excitement going into this Sprint Tri, I figured out that my objectives have changed slightly.  When training for tris in the past  I was more serious about my training schedule and fixated on my meeting or exceeding my goal times.  This time around I am heading into race day just wanting to enjoy the experience without all of the self pressure.  I am definitely trained and ready to race, but the lack of intensity feels pretty good.  Just a day out with the girls!!  Maybe it’s age (definitely not maturity) that has me a little more mellow.  For now I will embrace this new pre-race state of Zen and go with the flow.  It just might keep my heart rate nice and low at the beginning of the race!  Swim/bike/run….here I come!

Stories from the Road – Chicks Style: I heard about Nik’s Chicks long before I joined the group.  Since arriving in Canada 6 years ago, I have taken up running.  Every once in a while I would meet someone who would say to me I should join Nik’s Chicks.  I was a little apprehensive about joining a running group as I didn’t really see myself as a runner and thought it might be a bit “hardcore”.  As chance would have it, I ran during the weekdays with a lady who ran with Nik’s Chicks on the weekends.  So it was only a matter of time before I tagged along.  I haven’t looked back since.  They are a fantastic group of ladies who make running an absolute pleasure.  As far as “hardcore” goes, the Nik’s Chicks’ philosophy on training is to make sure you are having fun, if not, change it up!  Nik’s Chicks has definitely had a great impact on my life! – Jo D. – (has completed Half Iron triathlon, marathons, ATB 30km,  half marathons, 10km and 5km races)

Bike down - run to go

Jo entering T2 at Welland 70.3 Triathlon 2013

Chicks in Races: Good luck to all of the girls doing the Welland races this weekend. (Sprint Tri, Sprint Du and Give-it-a-try distances).  This is going to be a good one!!  Will post pics in next week’s update to motivate the rest of you into taking the triathlon leap!! 😉

Lost Headphones?:  We came across a set of white Apple headphones on Westoak Trails on Monday evening’s run.  Did any of the lead ladies running 5km lose theirs?  Just let me know.

Lady Bits!: OK…I know that this is an off topic post for most of you, but if you have been getting out on your bike, this part of your anatomy might be talking to you lately!  If your “Hoo Haa/Hootchy Cootchy” has been going numb, getting chaffed or is generally unhappy then you need to open this link!  Meredith Atwood “Swim/Bike/Mom” has written about her experiences with “The Queen”. http://www.swimbikemom.com/2014/02/caring-queen-2.html There is valuable info here that is well worth reading, and it will make you laugh out loud!!  Chamois Butt’r is available ay Cyclepath.

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!  

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 this Saturday, 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 a November race so give it some thought….
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

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!  I have a Halton park pass. 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: You don’t have to sign up for a triathlon to join the biking groups!  Just come on out and have a fun ride.  Group 1 – Residential Riders (Mountain bikes and Hybrids – or anyone not comfortable with open roads and cars!)  Group 2 – Road Riders (Road and triathlon bikes – looking for speed and hills).  Check out the “This Week’s Workouts” section for biking start times and durations.  For now the Residential Riders are sticking to the same general route so no one gets lost and they make it back to begin the running on time!  The Road Riders will switch up the routes depending on …the mood and general consensus!  Wild and crazy girls that we are!!  Make sure your tires are pumped, helmet fits properly, sunglasses (even on a cloudy day to keep bugs out of eyes!) someone has a phone, flat kit, money, wear sunscreen, and tell someone when you expect to be back.  Please consider getting a Road ID!  https://www.roadid.com/Common/Default.aspx  We don’t plan on having accidents, but you need to be ready just in case. 

Quotes from Runner’s World Daily Calendar:  1)  Be careful running near others who are listening to music with headphones on.  They may not be aware of their surroundings, including other runners.  When passing people who are plugged in, be sure your “on your left” is loud enough so they hear!  2) Even for shorter events, you can take a cue from pro marathon runners.  Skip the first one or two water stops, which will be crowded, slowing you down and getting you out of rhythm. If you need water early in an event, carry along a water bottle.  3)  The pile of dishes in the sink can wait til the sun goes down.  Your tempo run can’t.  4)  Your moth is larger than your  nostrils, so it’s more effective at taking in oxygen.  also keeping your mouth open keeps your face more relaxed, which makes it easier to breathe deeply. 5) When running on trails, avoid obstacles by keeping your eyes about three feet ahead of you. Try not to look straight down.  6) Try a tri.  Logging a chunk of your weekly miles in the pool and on the bike for a triathlon can reinvigorate your mind, body and running.

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

Monday – June 9 8:00pm

Learn to Run 5km – 5 min walk, jog 8 min/walk 5/turn and jog 8 min, walk 5 min

Learn To Run 10km – 5km 

Try-a-tri/Sprint tri (Meet:700pm, Start 7:15pm) – bike 45 min/run 5km

Crash Course Sprint Tri (Meet 7:15, Start 7:15pm) – bike 45 min/run 5km

Holding on 5km – 5km

Holding on 10km – 5km

Tuesday – June 10 9:00pm

Try-a-tri/Sprint tri – Swim 20 min

Crash Course Sprint Tri – Optional  20 min swim

Thursday – June 12 8:00pm

Learn to Run 5km – walk 5 min, jog 20 continuous minutes (turn after 10), walk 5 minutes

Learn To Run 10km – 4km with 30 sec sprints x 10

Holding on 5km – 4km with 30 sec sprints x 10

Holding on10km – 4km with 30 sec sprints x 10

Open Water Swimmers: Leave for Kelso 6:15pm from my place.  30 minute swim. Returning for 8pm run. 

Try-a-tri/Sprint tri – (Meet to head to Kelso at 6:15pm) First – Swim open water 30 min Second – Jog 25 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 30 min  Second – Run 25 minutes (you will be running in the clothes you had on under your wetsuit!)

Saturday – June 14 8:00am (I won’t be out – race day!)

NEW Learn to Run 10km Program (leading to Nov. 1/2) – 5km

Learn to Run 5km – walk 5 minutes, jog 5 min/walk 3 min/jog 8 min (turn after 4)/ walk 3 min/jog 5 min, walk 5 minutes, stretch

Learn To Run 10km – 9km (Same route as last week, except turn right onto Pine Glen instead of Kingsridge.  Head back down Third Line)

Try-a-tri/Sprint tri – RACE DAY!

Crash Course Sprint Tri RACE DAY

Cyclists – Meet 6:45 for a 60-70 min ride before running

Holding on 5km – 5km

Holding on 10km – 10km

Monday – June 16 8:00pm

NEW Learn to Run 10km Program (leading to Nov. 1/2) – 5km

Learn to Run 5km -walk 5 minutes, jog 10 min/walk 3 min (turn after 1.5)/jog 10 min/walk 5 minutes, stretch

Learn To Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km 

Try-a-tri/Sprint tri (Start 7:15pm) – Easy 45 min ride/ 5km run

Olympic Triathlon – Working on a new program!

Have a wonderful week! Niki

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