Update – October 27, 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:  

They say you can’t run away from your troubles. I say that you can.

John Bingham

With the proper motivation, that is, a good reason for wanting to do it, your mind can overcome any sort of adversity.

Franz Stampfl

Hello ladies, here is the latest news from the “nest”!  Well, it’s been a busy couple of weeks and I am sorry that I haven’t been on top of the updates.  Yesterday was a great race day – 10 runners including 6 Chicks and 4 guys!  It was cold, windy and the sun forgot to show up but the course was flat and fast…for some of us:)  Big congrats to Anabelle and Christine on their first 1/2 Marathons.  Is it too soon to ask what’s next?  Congrats also go out to Debbie, Jo and Maria.  Thanks to everyone who took part. Experiencing events with friends is so much fun!

Niagara Debbie and Christine

Niagara before

Niagara me before

Niagara afterNiagara after 2

Foot Pain?:  If you have sore calves, Achilles tendons or arches you may benefit from some foot therapy.  No need to go out, just consider one of the following:

1 Golf ball – Roll a golf ball under your arch and hold pressure on the trigger points.  Refrigerate the golf ball for cold therapy!

2 Frozen water bottle – roll this under your arch to help settle plantar faciitis

3 Foot roller – I have one of these and swear by it to keep my feet loose and happy.  You can order it online, I got mine through Amazon.

Foot Roller

4 Moji foot massager – I have ordered a sister product – the 360 mini massager – and will give a review on it in the future

Moji_360_Foot

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

CPR/First Aid Course:  I am registered to do a Emergency First Aid with CPR C + AED course on Wednesday, November 12 8:30-5 through St. John Ambulance with Athena. Course # is 1-270108724 in case you want to join us.  Course will take place
2-468 Morden Rd Oakville, ON L6K 3W4.  Cost is 109.99.

NEW Learn to Run 5km:  I don’t usually begin new Learn to Run Programs at this time of year, but I have a couple of hardy ladies looking to start!  If you or anyone you know wants to do this, I will need to start the 8 week program on this Saturday, November 1st!  Just in time for the New Year’s Eve/Day Resolution Runs. Here is the program we will be using Learn to Run 5km Training Program (M,Th,S)  Email me if you are interested so I can have an idea of numbers.  Use this guide for an idea of what to wear as it gets colder.  Our group does run all winter long:) Advice for Winter Running Gear

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 12.00 each – way cheaper than Under Armour or Nike Pro Fit!!  Shop early as the sizes get picked over.
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 10km on the same day. If you are “in” please send me an email so I can put you all in touch with each other for carpooling! mclaughlins1438@gmail.com  It will be a busy day in our household and so I won’t be able to do Angus Glen:(  Will have to replenish my face creams at Shoppers!

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)  Caffeine is not as nearly as dehydrating as once thought, and in fact, research shows it can help running performance.  But if you aren’t used to drinking it before a run, then it’s best to avoid it the night before and the day of an event. 2) Become a running mentor.  Once you get your neighbor, co-worker or significant other hooked on your favorite sport, they’ll be counting on your continued support and guidance – and company.  3)  Blaze a new path. If you do the same runs all of the time it can beat you down. 4) Black toenails can be a warning that you are running too many hills or your shoes are too small.  Keep your runs confined to flats.  The black part will grow out or fall off i a few months, but if you’re in pain, a doctor can relieve the swelling by making a small hole in the nail plate.

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

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

Monday – October 27 8:00pm

Learn to Run 5km – walk 5 min to warm up, jog 30 continuous minutes , 5 min cool down walk, stretching

Learn to Run 10km – 5km 

Holding on10km – 5km 

Half Marathon – rest

Thursday – October 30 8:00pm    

Learn to Run 5km – walk 5 min to warm up, jog 30 continuous minutes, 5 min cool down walk, stretching

Learn to Run 10km – 5km 

Holding on10km – 5km 

Half Marathon – easy 5km

Saturday – November 1 8:00am 

Learn to Run 5km – jog 5km continuously! 

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

Learn to Run 10km – Race tomorrow – good luck!

Holding on 10km – 10km

Monday – November 3  8:00pm

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

Holding on 5km – 5km

Holding on10km – 5km

Thursday – November 6 8:00pm

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

Holding on 5km –

Holding on 10km – 5km

Half Marathon – 5km easy

Have a wonderful week! Niki

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