Quick Update – July 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.

Quotes of the Week:   

It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit. 

George Sheehan

Hello ladies, here is the latest news from the “nest”!  This is a quick note – been a crazy week with visitors!!  Full update next week.

Triathlon Girls:  I have put together an new Olympic Triathlon program that takes us through the summer and prepares us for Wasaga Beach Tri on September 6th. Will send out early next week.  We will do Long runs on Saturdays and Long rides on Sundays.  Those of you looking to do a Sprint Tri can follow this program as well and be “over trained” for the Wasaga Sprint on the 7th or Lakeside on September 13th.
 

Congrats: Congrats go out to the ladies who have finished the most recent Learn to Run 5km program.  You finished it and are ready to race!  (The Color Run July 13 or Eaton Downtown Dash July 17) Or you can move onto the Learn to Run 10km program now.

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 30 of them left so act quickly!  

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 began 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.

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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/

 

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

Saturday – July 5 8:00am

NEW Learn to Run 10km Program (leading to Nov. 1/2 marathon) – 7km

Learn to Run 5km – ready to race or 5km continuous jogging

Olympic Tri – Meet 7:30am for a 30 min run before running with group at 8am, (total 7km) Leaving for Kelso at 8:15 for 45 min swim.

Holding on 5km – 5km

Holding on 10km – 10km

Sunday – July 6 8:00am

Olympic Tri – Long ride 30km

Monday – July 7  8:00pm

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

Holding on 5km – 5km

Holding on 10km – 5km 

Tri girls – Easy 45 min ride/ 5km run – Begin at 7:00pm

Olympic Triathlon – 20km

Have a wonderful week! Niki

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