Update – September 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:   

If you need help getting motivated, turn to fellow runners.  Often they have been there and can help you move along. 

Hal Higdon

Surround yourself with other runners and you will run. It’s a simple concept.

Michal Kapral, Editor Canadian Running

Hello ladies, here is the latest news from the “nest”!  I hope everyone got their kids off to school this week without too many hurdles. It has been surprisingly easy around here in the mornings:)  Somehow, the return of the kids to school signifies a fresh start for me as well! Maybe it’s my getting back into a routine instead of the late nights, sleep ins and indulging that feels like a new beginning.  I don’t think that I am the only one who feels this way.  I have had many emails informing me that Chicks are coming back to the group to begin the Sept. 8 programs, and I have had new ladies inquire about starting with us.  We should have a good turnout on the 8th!

Embrace the schedule!  Remember to put your workout times into your calendar, inform your spouse and kids that you will be “busy”.  Set the expectation so you won’t be “missed”.  You are carving out precious “me” time and at the same time setting a great example for your kids.  See you soon!

Have you ever thought about doing a Half Marathon?:  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 sessions are hill work (Upper Middle) or multiple short sprints.  Angus Glen and Hamilton are on November 2nd.

Some ladies are interested in doing the Toronto Scotiabank 1/2 on Sunday, October 19.  I have re-tweaked the 1/2 program to suit any of you wanting to do this race.  Click here Scotiabank Half Marathon – October 19  There are two distance options for Saturday workouts.  One gets you to 21km which is great from a mental standpoint.  The other gets you to 19km, but you will be fine to complete the extra 2 on race day!  Register for the race here Toronto 1/2 Marathon

New Programs Beginning September 8:  The new Learn to Run 5km and 10km programs will begin Monday, 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

The word on the street is I have a bunch of veterans coming back out after a summer hiatus!  Can’t wait to see everyone again!!

Are you ever wondering what to wear for your next run?  This video might interest you.  The “Runsie” is avail through Lululemon. Maybe Martin and Tony might give it a go?! Runsie Runsie

Road ID:  Many of you have gotten these, but with new programs starting, it’s a good time to put the word out again! If you were to go unconscious during a run, would the runner next to you know how to contact your spouse? Would EMS personnel know any pertinent health info?  If not, spend 20.00 and get yourself a running ID.  This one comes as a shoe tag or bracelet.  Money well spent!!  Road ID

Road ID

Bronte Village Annual Coat Drive:  If anyone has gently uses snowsuits/jackets/coats (adult and kids) that you don’t need anymore, you can drop them off September 6th and 13th at Bronte Mall parking lot between 10-2  or anytime at the Bronte Fire Station.  Thanks Sam!

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 28 of them left so act quickly!  

Hat
Nik’s Chicks Shirts:  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

Quotes from 2014 Runner’s World Daily Calendar:  1) Eat three meals a day (plus 2 snacks) – every day.  Our bodies are hard wired to conserve calories when faced with a food shortage.  When you skip meals, your body immediately slows your resting metabolic rate.  And when you skip meals on a regular basis, your RMR may remain permanently low.  2) It’s a common mistake with a heartbreaking result.  The starting gun sounds and you take off – fast.  Inevitably, the swift start takes it’s toll and you slow down, missing your goal!  Ooops! a more effective way to nail a time is to run a negative split – that is, starting conservatively so that you run the second half of a race faster than the first.  3)  Shaving seconds off your runs may be as simple as spending more time in the sack.  Sleep guarantees that your muscles will recover.  To help nod off, shut off all technology one hour before bed or soak in a hot bath for 15 minutes before turning in.  4)  Chill out.  After finishing a big race, try soaking in a cold bath for 5-10 minutes and consider wearing compression tights.  Both can aid in decreasing inflammation in your legs and speed the rate of healing.  5) Buy shoes that are slightly wider and longer than your bigger foot, for both street and running.  also avoid pointed shoes.  You will save yourself needless foot pain.

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

WEAR REFLECTIVE GEAR AND/OR FLASHING LIGHTS FOR NIGHT TIME VISIBILITY

Monday – September 1  8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

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

Half Marathon – 10km

Tuesday – September 2

Olympic Tri Girls – Optional Weight Training

Thursday – September 4 8:00pm (I am away)

Holding on 5km – 5km with hill x 2

Holding on10km – 5km with hill x 2

Tri girls – 5km easy

Half Marathon – 7km with hill x 2 (to bridge twice and finish loop) 

Friday – September 5

Olympic Tri Girls – Rest

Saturday – September 6 8:00am (I am away)

Olympic Tri girls -Race Day – good luck!

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon – 13km (Nov 1/2) or 17km (Oct 1/2) depending on the program!

Monday – September 8  8:00pm NEW PROGRAMS BEGIN!  If you are new to the group, please fill out a waiver Nicole McLaughlin Waiver and Release #2 and fill out emergency contact sheet when you arrive.

Learn to Run 5km – walk 5 min to warm up, alternate 60 sec jogging/90 sec walking for 20 minutes (turn after 10), 5 min cool down walk, stretching

Learn to Run 10km – 5km

Tri girls – Rest or easy 5km

Half Marathon – 10km

Have a wonderful week! Niki

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