Update – January 27, 2015

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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 Tuesday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times and distances.

Quotes of the Week:  

Don’t feel guilty about driving somewhere nice to run.  If people can drive to a park to eat hot dogs, you can drive there to run.

Bill Rodgers

Your toughness is made up of equal parts persistence and experience.  You don’t so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head.

Joe Henderson

Hello ladies, here is the latest news from the “nest”!  So is anyone else feeling a little sluggish or is it just me?  With kids (or me) being sick, having activities and poor weather I fell out of my routine and I seem to be struggling with getting back on track.  I have started tracking my workouts on a calendar in my closet so when I peel off the sweaty gear I jot my session right away.  It’s helping but I am still needing the proverbial kick in the pants!  I will be out tonight for sure and hope that there will be others to pull me along:)

Changing Monday Run Night: The votes are in and Tuesdays have won.  The group will now run on Tuesdays and Thursdays at 8pm and Saturdays 8am.  I hope this helps get more Chicks out!  See you on Tuesday:)

Motivational Video: I like this one because all of the women in it are “regular”!  Click here  This Girl Can

January Goal Setting:  The start of a new year is always a good time to look ahead to races/distances that you may want to do so you have enough time to implement the right program.  Here are some timelines to consider.  These are generous and give you a little breathing room incase you get sick/injured or go on a vacation!:

Learn to Run 5k – 8 weeks, Learn to Run 10km – 8 weeks from 5km base, Learn to Run 1/2 Marathon – 12 weeks from 10km base, Learn to Run a Marathon – 26 weeks from 10 km base

Mercedes 10km:  We have had a few ladies inquire about this one.  The 10km program for this April 26th race would begin on February 28th from a 5km base.  Christine G and her husband are already signed up.  The t-shirts are always stellar and you can win a Mercedes car for a year:)  For more info or to register click here Mercedes 10km Oakville

NEW Programs:  I have had a few ladies ask about the Learn to Run Programs and when they will be starting.  With the current colder temps and dark nights, we rarely have ladies who WANT to start programs at this time of year! That being said, new 5km and 10km programs generally begin right after March Break which prep you for May 5 km and 10km races. If you are wanting to do longer distances in May, the time to get your 10km base is now!  Check out the heading “Training Groups/Upcoming Races” to see what’s coming up and who has signed up for races.

Jan and her daughter Erica will be doing the Sporting Life 10km on May 10th again to raise funds on Team Lauren’s Tumor Ninjas.  When their fundraising pages are up I will post the link.  If you would like to run in this race, click here Sporting Life 10km

Swimming: Just an FYI for anyone who is interested – Jo and I are swimming at QEP pool on Friday mornings at 10:00am.  Remember to pack your goggles, cap, towel, flip flops, shampoo, conditioner, and everything else you need to make a clean getaway!

Dishwasher:  OK…this is completely unrelated to running but I need some help!  I am looking to buy a new dishwasher and have been reading Consumer Reports and user reviews.  These two groups seem to contradict one another and I am getting confused.  If you have purchased a dishwasher in the past year that you really like (or don’t like) can you please send me along the make and model.  It just might help me with my decision making!!  Thanks!

Jackets:  The ball is rolling and I am arranging to get a sample kit from Louis Garneau with two styles and various sizes for you to try on.  Once I have them, I will host a “try on” evening complete with refreshments (wine) and snacks. We can also chat about goals/races for the year at that time.  I will be using one of their graphic artists to come up with a design and will get a consensus from the group before I sign off on the final design. It will be eye catching but not too flashy!!

 Instead of heat press or screen printing Louis Garneau uses sublimation – where the design is woven into the fabric.  Price point is 99 -130.00 depending on quantities. Minimum order is 12.  

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, Christine A

Here are links to the ones I am thinking of (Don’t look at the patterns!):

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.

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

Quotes from 2014 Runner’s World Daily Calendar:  1)  In winter, get plenty of vitamins A,C,E and selenium.  They’re all antioxidants that help heal skin from the inside out. 2) Hard training taxes your immune system, leaving you susceptible to colds and worse. Reinforce your defenses with probiotics – live “good” bacteria available in dietary supplement and foods such as yogurt, cultured milk products, miso and tempeh that maintain a healthy balance of microorganisms in the digestive system. 3) Quit running in circles.  Andy Steinfield, who coaches marathon runners in Maryland says group “point to point” runs are a fun way to mix things up.  his runners head out for 12 to 20 miles, then refuel at a restaurant before hopping on a subway to ride back to the starting point. 4)  To run down technical hills, don’t over stride.  Let your foot touch down under you instead of in front of you.  Keep the tempo up and the stride short.

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

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

Tuesday – January 27  8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Thursday – January 29 8:00pm    

Holding on 5km – 5km 

Holding on10km – 5km 

Saturday – January 31 8:00am 

Holding on 5km – 5km

Holding on 10km –  7-10km

Tuesday – February 3  8:00pm

Holding on 5km – 5km

Holding on10km – 5km

Learn to Run 10km begins Feb 28th from 5km base.

Have a wonderful holiday season! Niki