Update – September 11, 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:   

Laziness is nothing more than the habit of resting before you get tired.

Jules Renard

Don’t worry about your time or distance, just go.  And, you can always run a little further.  You won’t die if you run to the next mailbox.

Brad Wilkinson

Hello ladies, here is the latest news from the “nest”! It was great to have 9 ladies out to begin the Learn to Run 5km program on Monday night!  Some new faces and some returnees!  Welcome to all. You have done the hardest part – just showing up!  Now that you made it through the fist session OK and got the unknowns out of the way, the rest will be more fun.  Remember to invite a friend or two along.  It’s not too late for anyone to join.  Grab those running shoes and come on out.

Remember this morning?

32 Chicks May 17:14

It was a fantastic turn out of 36 ladies on a chilly morning in late May.  Are you in this picture but haven’t been out running all summer?  If so, consider this your kick in the pants to get back out there with us!  We miss you.

There are some ladies who have there sights set on the Angus Glen 10km race on November 2.  A great race with amazing swag bag and post race buffet.  Definitely one to consider.  If you are sitting on 5km right now, this is the race for you!

Never Say Can’t:  If you thought that you can’t do something, you’ve got to watch this video.  This word simply doesn’t exit for this girl. Never Say Can’t  No excuses!!

Wasaga Beach Triathlon Race Report:  Well, we woke up relaxed and ready to race. After an easy breakfast we picked up Karin and head to the race to pop our bikes into transition.  Upon our arrival, one look at the dark clouds and high surf (5-7ft swells) had us worried!  Our original plan was to have a drive around the bike course.  This was interrupted by Jo’s tire which decided to pop as we were doing a last minute pump up!

Wasaga2014JoWe got it fixed pretty quick, put our gear into transition, were body marked and got our bib numbers.  We decided not to give up our parking spot and didn’t drive the bike route – checked out the map instead.  Karin got her clothing situation sorted away and Tony & Martin provided comic relief!  Wasaga2014TransitionAbout an hour before the race start they cancelled the 1.5km swim and changed the race to a duathlon – 10km run/40km bike/5km run.  Something the 5 of us had never done!  The race announcers said they didn’t want to put their lifeguards in jeopardy to which Martin exclaimed “What about us?!”.

Wasaga2014Prerace

The two 5km loops were flat, sheltered from the wind and we all ran pretty well.  The bike was a different matter.  With winds at 25km gusting to 45, the ride was a challenge!  The second run was only 5km, but felt longer.  My legs were wishing I had swum instead of running to start off the race!  All in all it was a great race day.  Wasaga is a well organized race with a friendly feel.  I hope to do this one again someday!  Congrats to Jo, Karin, Martin and Tony (honorary Chicks)!!

Wasaga2014Postrace

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.

If you are currently sitting on 10-11km – you can jump in now to do this!!

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.  A third option is the Niagara 1/2 marathon on October 26th.  Modified program is here Niagara ½ Marathon – October 26 2014.  This is the one I am doing!! There are 5 of us committed to it now.

New Programs Began September 8:  The new Learn to Run 5km and 10km programs began Monday, September 8 in preparation for November races!  Please continue to spread the news to girlfriends so we get great turnouts.  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)

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) As a rule of thumb, put in one easy day between hard workouts (more if you are feeling fatigued) and take at least on full day off a week.  During training, reduce your mileage by 15-20% every 3-4th week.  2) One cup of fennel provides 30% of your daily value for vitamin C.  In a recent study, runners who boosted their intake of this anti oxidant had less lung tissue damage after running in an ozone-polluted air chamber.  3)  Tell people in your life you’re running.  When people you see often – coworkers, your hairdresser, mother in law – know that you’ve committed to a race, they’ll ask you about it and keep you accountable.  4)  Evening runs mean lower temps and less pollen, but don’t head out too late or you could disrupt your sleep.  Your brain will be stimulated and your heart rate and body temperature will be elevated for two hours after your run. 5) You don’t have to be a Zen professional to reap the many benefits of meditation, and the starting line is the perfect place to perform a mini-meditation.  One minute of quality Zen time at the start can lower heart rates and improve the connection and awareness of your body (your inner GPS system).

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

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

Monday – September 8  8:00pm

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

Holding on 10km – 5km

Half Marathon – 10km

Thursday – September 11 8:00pm    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 – 4km with 30 sec sprints x 5

Holding on10km – 4km with 30 sec sprints x 5

Half Marathon – 6km with 45 sec sprints x 5

Saturday – September 13 8:00am (Some 1/2 marathon girls are heading out at 6am!)

Learn to Run 5km – walk 5 min to warm up, alternate 90 sec jogging/2 min walking for 20 minutes (turn after 10), 5 min cool down walk, stretching

Holding on 10km – 10km

Half Marathon – Hamilton 1/2 =15km, Niagara 1/2 = 13km or 17km depending on the program!

Monday – September 8  8:00pm

Learn to Run 5km -walk 5 min to warm up, alternate 90 sec jogging/2 min walking for 20 minutes (turn after 10), 5 min cool down walk, stretching

Learn to Run 10km – 5km

Half Marathon – 10km

Have a wonderful week! Niki

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