Update – September 18, 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:   

Everything changed the day I understood that if I was to become a runner, I would have to run with the body I had.

John Bingham

A runner is real when she takes the first step.

Clarissa Pinkola Estes

Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.

Sarah Condor

Hello ladies, here is the latest news from the “nest”! It’s been a mixed bag of tricks with the weather lately!  We, being the hardy types, run in anything!  The only time I will cancel a workout is for lightning, very icy streets or extreme cold.  Plan on getting out there despite the weather!  They say that there is no such thing as bad weather, just bad gear!!  Invest in a few good pieces.

Use the Runner’s World What to Wear tool to help you decide. What to Wear  Bookmark this page!!

Consider shopping at Winners for deals or Runner’s Mark in Port Credit (10%) or FootTools in Burlington (12%) for discounts.  Technical long underwear by Joe Fresh will be avail at Superstore soon!  There is nothing like getting to wear a new outfit to get you out the door.  (Maybe the promise of a post run glass of wine – Lorraine!!)

New Programs Began September 8:  The new Learn to Run 5km and 10km programs began Monday, September 8 in preparation for November races!  We have had a great turnout!!  Please continue to spread the news to girlfriends so we get more ladies running. Tonight is the last session in week 2.   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)

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 12-13km – you can jump in now to do this!!

If you want to Do Niagara with the group, register here  Niagara 1/2  The program is here Niagara ½ Marathon – October 26 2014.  This is the one I am doing!! There are 7 of us committed to it now.  I am driving down and have room for 6 more, I have Debbie with me so far.

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

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 25 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) Maintain good form on hills.  As you ascend, shorten your stride and keep your feet low to the ground.  Try to keep your head, chest and hips perpendicular to an imaginary horizontal line.  On descents, take quick, short, light steps and keep your centre of gravity over your legs.  2) If an event such as a marathon or charity run is in an unfamiliar city, make yourself familiar with the course beforehand.  run it, drive it, or at the very least, look at a map to know what to expect.  Make note of major landmarks and hilly sections. 3)  Create an incentive list.  Keep this list handy and pick from it every once in a while.  Some people always have incentives they’re aiming for.  When you reach a certain mileage, weight or performance goal, reward yourself.  Treat yourself to a night out, a manicure or a weekend getaway. 

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

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

Thursday – September 18 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 – 4km with 1 x hill

Holding on10km – 4km with 1 x hill

Half Marathon – 7km with hill x 2

Saturday – September 20 8:00am (Some 1/2 marathon girls are heading out at 7am!)

Learn to Run 5km – walk 5 min to warm up, jog 90/walk 90/jog 3 min/walk 3 min turn and repeat,  5 min cool down walk, stretching

Learn to Run 10km – 6km

Holding on 10km – 10km

Half Marathon – Niagara 1/2 = 15km or 19km depending on the program!

Monday – September 22  8:00pm

Learn to Run 5km -walk 5 min to warm up, jog 90/walk 90/jog 3 min/walk 3 min turn and repeat,  5 min cool down walk, stretching

Learn to Run 10km – 5km

Holding on 10km – 5km

Half Marathon – 10km

Thursday – September 25 8:00pm

Learn to Run 5km – walk 5 min to warm up, jog 90/walk 90/jog 3 min/walk 3 min turn and repeat,  5 min cool down walk, stretching

Learn to Run 10km – 5km with 5 min tempo run

Holding on 5km – 5km with 5 min tempo run

Half Marathon – 7km with 45 sec sprints x 5

 

Have a wonderful week! Niki

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