Update – October 9, 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:  

Fear of trying causes paralysis.  Trying causes only trembling and sweating.

Mason Cooley

Success rests in having the courage and endurance and, above all, the will to become the person you are, however peculiar that may be.

George Sheehan

We’ve got a motto here – you’re tougher than you think you are, and you can do more than you think you can.

Ken Chlouber, founder of the Leadville Trail 100 Run

Hello ladies, here is the latest news from the “nest”!  First, let me say how impressed I am with the turn out on Saturday to support Susan and her upcoming journey with chemotherapy.  It gives me much pleasure to use this running group as a vehicle to help others. Saturday was a feel-good morning!  We have raised 986.00 in only 6 days! Whoo hoo! Most of these funds (665.00) will go to the Canadian Breast Cancer Foundation. I chatted with the girls who were out on Monday and they agreed that the remaining portion should go to Susan and her family to cover parking and other hospital/treatment related costs.  🙂

Niks Chicks for SusanSo tonight is the BIG night for the 5km girls – 20 continuous minutes!!  Let me remind you that your body is ready to do this, even if your mind isn’t!  Take your time, no rush.  After you finish, you will be surprised and elated…and you will be chatting with one another about which 5km race you want to do together.  I have listed some options below.

Road ID:  You HAVE to get yourself one of these!!!  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

Pace Bands:  For those of you who have run some races and have not gotten the PB you had hoped for, this little band may help. Pace Band  You can manipulate the numbers you input to get the goal time you want.  This pace band allows for walk breaks.  After you figure out the perfect pace band, print it off.  Put packing tape over the front and back and then cut it out.  On race day just staple it around your wrist and check it with each passed km marker to see if you are on pace.

An Easy Read:  Are you looking for some motivation to get healthy or stay healthy?  This book may be for you: Chicken Soup for the Soul: Shaping the New You.  Simple stories about folks who have struggled with exercise, nutrition and lifestyle.

ChickenSoup

What to Wear?:  Having a hard time deciding on how many layers? Use this tool to help sort it out. What to Wear

Technical Long Underwear: I have been told that the Joe Fresh technical long underwear is now available at Superstore on Dundas.  I believe they are 10.00 each – way cheaper than Under Armour or Nike Pro Fit!!  Shop early as the sizes get picked over.
Weekend Sessions:  Just confirming that there will be group runs for those ladies who are around this weekend and want to make room for turkey and the fixings!

Are You Parent of a Tween/Teen?: Then this seminar might be for you.  Social Media 101 Flyer  I went last year and it was very informative and helpful with keeping up with my kids!  Mark Oct. 15, 7pm at Westoak Public School in your calendar.

Make Yourself Visible: With the shorter days and darker evenings, it’s important to make sure you are highly visible to drivers.  Some ladies have picked up some inexpensive reflective bands and lights at Dollarama! You can pick up this little light by Filzer at MEC for only 9.25. It has a replaceable battery. 

UFO light

Or try this new shoe light for only 3.75!
Shoe Light

They also have a good selection of reflective bands.  When choosing new gear, opt for clothing that has some reflective trim on it as well.

Here are some other options from the folks at Road ID High Visibility Gear  Thanks Jo, for info.

5 Km Runners: Here are some race options for you ladies:

Nov. 1 – Hamilton Road to Hope 5km, Nov. 2 Angus Glen 5km in Markham, Nov. 9 Sketchers 20.00 Race series in Hamilton, Nov. 16 Hanukkah Hustle 5km in Hamilton, Nov. 30 Santa Hamilton 5km (wear a Santa suit), Dec. 6 Sanata Shuffle Oakville, Dec. 13 Burlington Santa Run (wear Santa suit), Dec. 31 Resolution Run Oakville (receive a Running Room jacket with entry!)

10 Km Race:  A couple of ladies will be doing Hamilton 10km on Nov. 2nd, and there are about 5-6 considering Angus Glen on the same day.  I am thinking of this one as well as a recovery run, but mostly for the amazing race kit full of skincare products!!

Half Marathoners:  Well it looks like there will be a good sized group of us doing Niagara on October 26 – only a month away!  I am driving down and have room for 6 more, I have Debbie with me so far.  Let me know if you want to jump in.  Jo and I will head down the Friday before to pick up race kits, let me know if you need us to pick up yours.

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 20 of them left so act quickly!  

Hat

Quotes from 2014 Runner’s World Daily Calendar:  1)  When you are out for over an hour, choose sports drinks over water since the carbs and electrolytes they contain help you stay energized and better hydrated during longer runs.  2) Try drafting.  While not as effective as in NASCAR or cycling, drafting while running does work.  Pacing a few feet behind another person can reduce wind resistance by up to 50%. 3) A week or two off from quality runs can be beneficial physically and mentally.  But extending a break longer than that can slow you down faster than a frigid north wind.  Tempo runs will keep you inoculated against the ravages of lactic acid.  A tempo run is at around your 10km pace (or at about 80-85% of your heart rate).  Most tempo runs consist of 10-15 min of easy running, then the tempo part, then 10-15 minutes to cool down. 4) Cross training prevents injury by correcting muscular imbalances.  And the variety prevents boredom and burnout.  Combine cross training with running to maximize running fitness with lower actual mileage.  You can substitute 25-30% of your weekly “mileage” with cross training.  

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

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

Thursday – October 9 8:00pm    

Learn to Run 5km – walk 5 min to warm up, 20 min continuous running (turn after 10), 5 min cool down walk, stretching

Learn to Run 10km – 4km with 30 sec sprints x 10

Holding on10km -4km with 30 sec sprints x 10

Half Marathon – 8km with hill x 4

Saturday – October 11 8:00am 

Learn to Run 5km – walk 5 min to warm up, jog 5/walk 3 min/jog 8(turn after 4)/walk 3 min/jog 5 min, cool down walk, stretching

Learn to Run 10km – 9km

Holding on 10km – 10km

Half Marathon – 15km – let the taper begin!  If the weather is nice I think we should hop in the ravine.

Monday – October 13  8:00pm

Learn to Run 5km – walk 5 min to warm up, jog 10/walk 3 min (turn after 2.5 min)/jog 10,  5 min cool down walk, stretching

Learn to Run 10km – 5km

Holding on 10km – 5km

Half Marathon – 10km

Thursday – October 16 8:00pm

Learn to Run 5km – walk 5 min to warm up, jog 25 continuous minutes (turn after 12.5), 5 min cool down walk, stretching

Learn to Run 10km – 5km with hill x 3

Holding on 5km -5km with hill x 3

Half Marathon – 5km

Have a wonderful week! Niki

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