Update – July 20, 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:   

Summer. Hair gets lighter.  Skin gets darker. Water gets warmer.  Drinks get colder.  Music gets louder.  Nights get longer.  Life gets better.  

Anonymous

There is an expression among even the most advanced runners that getting your shoes on is the hardest part of any workout.

Kathrine Switzer

Hello ladies, here is the latest news from the “nest”!  So…the lazy days of summer have hit me hard and I didn’t get a weekly update sent out last week:)  There is something about staying up later, sleeping in and hanging by the pool which kept me off my computer!!  Sorry, if this threw you off your program.  Given the number of ladies off on vacations, etc. I don’t think the update was missed!

I am making up for it by covering the next 3 weeks of workouts in this update!  I will be taking some holidays, but in my absence the workouts will still go as planned.  This doesn’t let you off the hook ladies.  Even if you can just maintain your current level til the end of summer it is so much better than falling off the wagon.  Get out there and do what you can!

Have you ever thought about doing a Half Marathon?:  For those of you hitting 10km or sitting on 10km, the12 week Half Marathon program begins on Saturday, August 9th with an 11km run.  Remember that you will be doing intervals – running for 10 minutes and walking for 1 min.  I would rather run 11 with breaks than 9 without!!  There are many Chicks who will do a November 1/2 marathon race so give it some thought….  Here is the program you will be using: Half Marathon Training Program 2014

Hydrating:  This is the time of year where it is so important to stay hydrated so you are prepared to run.  That’s right, you need fluids in your body before you head off into the heat.  Everyone thinks of hydrating during a hot run, but many forget about prepping.  Here is a link to a good article about the ins and outs of hydrating for running.  Read it!! http://www.runnersworld.com/drinks-hydration/sipping-points

Do You Know How to Fix a Flat on Your Bike?: Most new cyclists really enjoy their time on their bike.  They get to cover more kms than with running and they get to go faster!  One of the things that comes with cycling is the possibility of having a flat tire especially on a road or tri bike  For 7 years I happily cycled without an incident, and then 2 years ago I had 6 flats in a month!  (Turned out there was a burr inside my rim that kept puncturing my tube:)  Luckily I was somewhat prepared with instructions, spare tubes, CO2 cartridges, and tire levers to complete the jobs.  Consider getting the following items so you are prepared for anything!

bike tube

Spare Tube

CO2 Cartridge

CO2 Cartridges (2) and a regulator

Tire Levers

Tire levers

MultiToolMulti Tool (for raising/lowering seat height and other bike adjustments)

Saddle Bag

Saddle Bag to Hold Everything

Patch Kit, Instructions, Moist Wipes, Money and Extra Gels are also good to carry with you!  Don’t underestimate the power of a cell phone to call a husband when all else fails!!  Here is a copy of the How to Fix a Flat – Step by Step  instructions.  Print off a copy and put in a small Ziploc bag to keep dry. 

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!  

Hat
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 Thursdays 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/  I also head to lake on Saturday mornings 8:15.

Quotes from 2014 Runner’s World Daily Calendar:  1)  Recovering from and injury? Runners returning to action often carry extra weight, which puts more stress on the body.  To avoid injury caused by that stress, run no more than 20 consecutive minutes for several weeks.  2)  Are you drinking enough water?  To check, go to the bathroom.  If your urine looks dark, like iced tea, you are definitely not drinking enough.  Pale yellow is ideal. 3)  Taper your training in the weeks leading up to a long endurance event, such as a marathon or half marathon.  About 3 weeks before, reduce the amount you run by about 20 percent.  Also, run slower on al training runs, except once a week when you run at your goal pace.   4)  It’s not uncommon to feel some anxiety about completing a new distance.  Counter negative thoughts with a positive mantra such as “I can do this” or “I am strong”.  Focus only on the time remaining until the next walk break. 5) After a run, don’t rush back into life.  Take a few minutes to walk, stretch, relax or meditate. 6) Buy sunscreen with an SPF of at least 30, and one that protects from the two most damaging forms of ultraviolet light, UVA and UVB rays.  Apply it 20 minutes before heading out so it has time to bind with the skin. (Put on before you get dressed! – Niki)

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

Monday – July 21  8:00pm

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

Holding on 5km – 5km

Holding on 10km – 5km

Olympic Tri girls – 20km ride/5km run – Begin at 7:00pm

Tuesday – July 22

Olympic Tri Girls – Optional Weight Training

Thursday – July 24 8:00pm

Learn to Run 10km Program (leading to Nov. 1/2) – Going to Abbey Park HS track to do 6 x 400m repeats

Holding on 5km – Going to Abbey Park HS track to do 6 x 400m repeats

Holding on10km – Going to Abbey Park HS track to do 6 x 400m repeats

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

Tri girls – (Meet to head to Kelso at 6:15pm) First – Swim open water 1200m Second -Going to Abbey Park HS track to do 6 x 400m repeats (you will be running in the clothes you had on under your wetsuit!)

Friday – July 25

Olympic Tri Girls – Optional 35km ride

Saturday – July 26 8:00am

Learn to Run 10km Program (leading to Nov. 1/2) – 9km

Sprint Tri girls – Meet 7:00am for 20km bike ride, meet up with group at 8:00am for 5km+ run

Olympic Tri girls – Meet 6:45am for a 10km run (will meet up with group at 8am), Leaving for Kelso at 8:00 for 1800m swim.

Holding on 5km – 5km

Holding on 10km – 10km

Sunday – July 27 8:00am

Tri Girls  – 40km bike ride

Monday – July 28  8:00pm (I will be away til the 9th, all workouts proceed as usual!)

Learn to Run 10km Program (leading to Nov. 1/2) – 6km

Holding on 5km – 5km

Holding on 10km – 5km

Tri girls – 20km ride/5km run – Begin at 7:00pm

Tuesday – July 29

Olympic Tri Girls – Optional Weight Training

Thursday – July 31 8:00pm

Learn to Run 10km Program (leading to Nov. 1/2) – 5km run with 4 x hill repeats

Holding on 5km -5km run with 4 x hill repeats

Holding on10km -5km run with 4 x hill repeats

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

Tri girls – (Meet to head to Kelso at 6:15pm) First – Swim open water 1200m Second – 5km run with 4 x hill repeats (you will be running in the clothes you had on under your wetsuit!)

Friday – August 1

Olympic Tri Girls – Optional 35km ride

Saturday – August 2 8:00am

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

Sprint Tri girls – Meet 6:45 am for 25km bike ride, meet up with group at 8:00am for 5km+ run

Olympic Tri girls – Meet 7:15am for a 8km run (will meet up with group at 8am), Leaving for Kelso at 8:15 for 1500m swim.

Holding on 5km – 5km

Holding on 10km – 10km

Sunday – August 3 8:00am

Tri girls – 33km Bike ride

Monday – August 4  8:00pm

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

Holding on 5km – 5km

Holding on 10km – 5km

Tri girls – 15km ride/5km run – Begin at 7:10pm

Tuesday – August 5

Olympic Tri Girls – Optional Weight Training

Thursday – August 7 8:00pm

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

Holding on 5km – 5km

Holding on10km – 5km

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

Tri girls – (Meet to head to Kelso at 6:15pm) First – Swim open water 1200m Second – 5km

Friday – August 8

Olympic Tri Girls – Optional 30km ride

Saturday – August 9 8:00am

NEW Learn to Run Half Marathon Program (leading to Nov. 1/2) – 11km

Sprint Tri girls – Meet 6:45am for 25km bike ride, meet up with group at 8:00am for 5km+ run

Olympic Tri girls – Meet 6:45am for a 11km run (will meet up with group at 8am), Leaving for Kelso at 8:15 for 2100m swim.

Holding on 5km – 5km

Holding on 10km – 10km

Sunday – August 10 8:00am

Tri girls – 45km bike ride (I will be back for this one)

Monday – August 11  8:00pm

NEW Learn to Run Half Marathon Program (leading to Nov. 1/2) – 8km with 20 minute tempo run (slightly slower than 10km race pace but 10-20 sec faster than long slow run pace)

Holding on 5km – 5km

Holding on 10km – 5km

Tri girls – 25km ride/5km run – Begin at 6:35pm

Have a wonderful couple of weeks! Niki

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