Update – August 14, 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:   

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

Don’t be concerned with what you can’t do.  work on what you can do – then count your blessings.

Alan Robinson, 56 yr old partiallyz marathoner

Hello ladies, here is the latest news from the “nest”!  It’s good to be back from a lovely vacation and back into a workout routine.  I, like most people, missed a few workouts while on holidays and ate too much!!  It’s always a bit of a hump to get over when things start back up.  I am winded, my muscles are protesting and I need a nap!  But after only a week of dragging my butt, I feel like I am almost back in my groove…almost.  Try not to get too discouraged by the breaks we have from our workout routines.  It only takes a couple of weeks of slugging it out to have it feel “right” again.  I hope that my blurb here inspires many former Chicks to come back out for the new programs in September and that a few new ladies become part of Nik’s Chicks!!  See you on the roads!!

Have you ever thought about doing a Half Marathon?:  For those of you hitting 10km or sitting on 10km, the12 week Half Marathon program began 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  The Thursday night sprints will be track sessions until we lose our daylight.  We will continue w hill training as well.  Angus Glen and Hamilton are on November 2nd…but I am seriously considering Las Vegas Run the Strip at Night on the 16th of November! Any takers for a girls weekend?!

New Programs Beginning September 8:  The new Learn to Run 5km and 10km programs will begin September 8 in preparation for November races!  Please spread the news to girlfriends so we get a great turnout.  Remind them the programs are FREE and they are not required to make every session – they can do missed ones on their own.  The programs we will be using are here Learn to Run 5km Training Program (M,Th,S)  and       10 Km program from 5km base (M,Th,S)

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)  Single leg directional hops help improve ankle and knee stability for a stronger push off and landing.  To do this exercise, stand on your left leg, with the right knee raised to hip height, hop forward, landing softly.  Hop back to start, then hop diagonally to left and back to center, hop to right and return to start. Do 12 reps; switch legs.  2)  Remember that you almost always feel better after a run than before it. 3)  To deal with summer heat, pre-cool your body by sitting in an air conditioned space or even taking a cold shower before a long run. It will take your body longer to heat up on the path.  Add a walking break every 5-7 minutes.  4) To run up hill more effectively think: turnover, turnover, turnover. Don’t lunge, keep your stride short and quick.  Just like on a bike, use a lower gear and higher cadence. 

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

Monday – Aug 11  8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Olympic Tri girls – 25km ride/5km run – Begin at 6:30pm

Half Marathon – 8km

Tuesday – August 12

Olympic Tri Girls – Optional Weight Training

Thursday – August 14 8:00pm

Holding on 5km -5km with hill x 2

Holding on10km -5km with hill x 2

Open Water Swimmers: Leave for Kelso 6:15pm from my place.  1500m swim. Returning for 8pm run. 

Tri girls – (Meet to head to Kelso at 6:15pm) First – Swim open water 1500m Second -5km with hill x 2

Half Marathon – (please note that I will be tweaking the Thursday sprint workouts to get track work in)  5km with hill x 2

Friday – August 15

Olympic Tri Girls – Optional 35km ride (I am starting at 8:30, circling back for Jo at 9:30)

Saturday – August 16 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

Half Marathon – 13km

Sunday – August 17 8:00am

Tri Girls  – 50km bike ride

Monday – August 18  8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Tri girls – 25km ride/5km run – Begin at 6:30pm

Half Marathon – 8km

Tuesday – July 29

Olympic Tri Girls – Optional Weight Training

Have a wonderful week! Niki

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