Update – August 19, 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:   

Run grateful. Every mile is a gift.

Anonymous

You know you are a runner when your Saturday mornings are earlier than your weekdays.

Anonymous

Hello ladies, here is the latest news from the “nest”!  It’s that time of year when we head out for those evening runs and by the time we get home it’s dark! (Don’t forget to invest in some reflective gear to wear – lights or bands.)  It’s also the time of year where the ladies begin to return to the group after holidays and falling off the running wagon!  New programs begin on the 8th of September.  Time for a fresh start!  There are many 5km and 10km races Late October/early November.  Kids will be back in school, routines start up and you KNOW you will need some time away from the family to keep your sanity!! Spread the word to your friends and colleagues and mark the 8th on your calendar.  Let’s see how many veterans and newbies we can gather.  Time for us women to carve out a little “me” time again!!

What to Wear?:  For the past 12 years I have asked my husband to help me decide on what to wear for my running workouts.  Inevitably, he has been wrong on many occasions and I have frozen my butt off! Seems he has a different internal furnace than I have!  He now refuses to answer this question and I have found the Runner’s World website tool “What to Wear”.  You feed in various info and Presto! It gives you clothing advice.  What to Wear  Now, if it would only help me with my fashion sense!!

Need a New Sports Bra?  Moving Comfort has the slogan that your sports bra should never celebrate a birthday! Seriously?! I have some that could probably be considered antiques by now!!  I keep saying I need to do a shopping trip for this purpose, but keep putting off the painful experience of stripping down and re-dressing!!  I was at Forever 21 doing some back to school shopping with my daughter and came across their sports bras for 10-15.00!  Some are very cute (not that anyone sees mine) and some offered full support.  Might be a good way to get a few without breaking the bank.  Nike and Under Armour can cost 60-70.00.  For info on what to look for in a bra, check out Buying a Sports Bra.

Need New Running Shoes?:  So… you have been running in the same shoes for a while.  How do you know when they need replacing? Sometimes your body can tell you.  (More achy and fatigued) There might be wear patterns on the sole.  The mid-sole (cushioning) has become compressed and is no longer bouncing back so there are wrinkles in it.  What if they still look OK?  Then consider your mileage.  Manufacturers and retailers say you should replace your shoes ever 400-600 miles (550-650kms).  This would be dependant on how heavy you are and if you have unusual mechanics/wear patterns.  For more info, check out this handout before to head out shopping! How to Buy the Right Running Shoe  Never buy a shoe for looks…but make sure you don’t hate them!!  Speaking from personal experience – wearing the wrong color…say black…may make a person fell like their shoes are heavier and slower!  Just saying…

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)  Please feel free to post this flyer where you think some ladies might see it! Learn to Run Poster September 2014

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)  Wear a pair of compression socks and you may run better.  The stockings may stimulate an increased flow of blood and oxygen to the muscles, which helps them work more efficiently, and can significantly improve running performance.  2) Embrace your inner early bird.  You core body temperature is lower in the morning, so it takes longer to overheat from exercise performed in warm conditions. Plus, levels of cortisol (a hormone that breaks down fat for fuel) are higher at daybreak. 3)  Chronic aches and pains (Achilles tendonitis and plantar fasciitis) benefit from heat before exercise because it increases blood flow and muscle elasticity.  A run is less jarring to sore spots when they are warm.  Use a heating pad for 10 minutes before you head out.  4) Less intense core and stability exercises (planks and bridges) are fine the day before hard running workouts and before or after and easy run.  Avoid all strength training right after a hard workout so you don’t interfere with recovery. 5) In hot weather, the key for long runs is to keep your core temperature at level orange (not red).  You can easily do so by slowing your pace, sprinkling in walking minutes and fuelling on the move.

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

Monday – Aug 18  8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Olympic Tri girls – 25km ride/5km run – Begin at 6:30pm (If doing half marathon run 8km)

Half Marathon – 8km

Tuesday – August 19

Olympic Tri Girls – Optional Weight Training

Thursday – August 21 8:00pm (I will not be out)

Holding on 5km -5km with 400 m repeats x 5

Holding on10km -5km with 400 m repeats x 5

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  400 m repeats x 5

Half Marathon – (please note that I will be tweaking the Thursday sprint workouts to get track work in)  5km with 400 m repeats x 5  (Consider taking headlamps!!)

Friday – August 22 (I will not be out)

Olympic Tri Girls – Optional 40km ride

Saturday – August 23 8:00am (I will not be out)

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

Olympic Tri girls – Meet 6:30am for a 13km run (will meet up with group at 8am), Leaving for Kelso at 8:15 for 2400m swim. (If training for half marathon you will do 15km)

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon – 15km (Some ladies meeting at 6:30am to get the run in earlier)

Sunday – August 24 8:00am

Tri Girls  – 55km bike ride

Monday – August 25  8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Tri girls – 25km ride/5km run – Begin at 6:30pm (If training for half marathon you will run 8km)

Half Marathon – 8km

Tuesday – August 26

Olympic Tri Girls – Optional Weight Training

Have a wonderful week! Niki

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