Update – November 20, 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:  

Running should be a lifelong activity.  Approach it patiently and intelligently, and it will reward you for a long, long time.

Michael Sargent

Sweat cleanses from the inside.  It comes from places a shower will never reach.

George Sheehan

Hello ladies, here is the latest news from the “nest”! Hey girls!  It’s cold outside!!  I know that many of you consider winter running to be a bit crazy.  I used to think the same thing about 6 years ago.  Now I know that if I am wearing the right gear, it’s really not too bad. Especially, if I have someone to commiserate with!!  Check out the Helpful Information drop down menu and read Advice for Winter Running Gear and Cold Weather Running Tips so you are prepared to get out there.  Most ladies will agree that they prefer winter running to running in the heat of the summer.  There is something very empowering about battling the elements 3 x week and coming home good and frosty.

Jackets:  After talking with lots of you, there is some interest in group jackets.  I have made a couple of inquiries with Sugoi and Louis Garneau about a custom order. Instead of heat press or screen printing they use sublimation – where the design is woven into the fabric.  Price point is 99 -130.00 depending on quantities. Minimum order is 12.  I am checking in with my graphic artist girl, Athena, to see if she has any time to help out on this.  Are any of you graphic artists?  If so, let me know!!  

Turn around time is 4 weeks-6 weeks.  I will use Cyclepath as a contact and we may be able to get a discount.  Can you please let me know if you are tentatively interested in a new jacket.  You don’t have to confirm until you see the proof and try a sample on.  Might be time for the ladies with the original jackets to invest in a new one?!  It won’t be too flashy, but recognizable!

Interested ladies: Niki, Karin, Karin’s sister, Erica, Debbie, Anabelle

Here are links to the ones I am thinking of:

Sugoi Windblock Jacket 99.00 No front pockets, 3 on the back.  No reflective piping. Good price. Unisex.

Windblock Jacket Sugoi

Louis Garneau Prolight – 102-134.00 No front pockets, 3 pockets on back, reflective on back, women’s fit .

LG Prolight LG Superlight 122- 133.00  No front pockets, 3 on back, reflective on front and back, unisex.

LG superlight

There is a possibility with Louis Garneau to do one design and have 2 different jackets based on fit.

Give it some thought and let me know if you might be “in”.  I can work on getting samples and artwork done.

Around The Bay Road Race:  Looks like the flurry of emails last week didn’t pan out!  Expense was the big reason for most to pass on ATB.  We can look ahead to Angus Glen 10 miler in April.

CPR/First Aid Course:  I had to change the date of my course to January 7th. I am registered to do a Emergency First Aid with CPR C + AED course on Wednesday, November 7 8:30-5 through St. John Ambulance. Course # 1-341925105 in case you want to join me.  Course will take place at 468 Morden Rd Oakville, ON L6K 3W4.  Cost is 109.99.

A Women’s Tri Magazine: Thanks to Tony who wanted to pass along this info to the ladies: Triathlon For Women Magazine

NEW Massage Therapist:  Dave Ellis, owner/Osteopath at Balance Point Health Centre is happy to announce the arrival of Amy.  Her hours are Tuesdays 9-5 and Wednesdays 11-7 so far.  She is still practicing in TO as well.  Sam has tried her out and gives her a thumbs up!  You can call to book an appointment at (289) 291-0254.

Need Running Shoes?:  I have a pair of Ascics TriNoosa 9 shoes size 6 that I need to sell.  They only have 4 runs in them, just didn’t work out.  Looking for a good home for them!  Specs are here: TriNoosa.  Asking 100.00.  Cute, aren’t they!  Send me a note if you are interested –  mclaughlins1438@gmail.com.

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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

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. 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!)

Quotes from 2014 Runner’s World Daily Calendar:  1)  You can train your body to run well at any time of the day simply by exercising at that time.  When you consistently time your exercise, you train your cardiovascular system to deliver more oxygen to the working muscles at that time. 2)  Write your workout schedules i 3-week blocks.  Keep your ultimate, months away goals in mind, but these blocks of goals will give you a feeling of success as you train. 3) Go soft.  To avoid shinsplints, get off the pavement for a few days and run on a cross country course or unpaved bike paths. 4) Eat drink and be merry after a big race.  Eat a small snack within the first 30-60 minutes postrace.  Save the big meal for later in the day when your appetite returns and you can enjoy that meal. 5) Do a holiday fun run.  There are lots of 5-k jingle bell runs to choose from this time of year.  And even if you haven’t been running regularly, there is still plenty of time to prepare for crossing the line comfortably.

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

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

Monday – November 17 8:00pm

Holding on 5km – 5km

Holding on10km – 5km 

Thursday – November 20 8:00pm    (I am definitely running tonight, hope there are some others!  Dress warm and put moisturizer on your face:)

Holding on 5km – 5km 

Holding on10km – 5km 

Saturday – November 22 8:00am (I am in Kitchener and won’t be out to run)

Holding on 5km – 5km

Holding on 10km – 10km

Monday – November 24  8:00pm

Holding on 5km – 5km

Holding on10km – 5km

Thursday – November 27 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Have a wonderful week! Niki

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