Update – January 19, 2015 – Happy New Year!

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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 and distances.

Quotes of the Week:  

Don’t let fear decide your future.

Shalane Flanagan

When I started running, I was so embarrassed, I’d walk when the cars passed me.  I’d pretend I was looking at the flowers.

Joan Benoit Samuelson, first female winner Olympic marathon 1984

Listen to your body.  Do not be a blind and deaf tenant.

George Sheehan

Hello ladies, here is the latest news from the “nest”!  Well Happy New Year!  I realize the month is almost over…but there it is.  I hope that you have all had a wonderful holiday (I certainly did) and that you are finding some balance as you get back into the grind of real life:) For me, January is flying by and I am just now sitting down to put together an update.  Nik’s Chicks was temporarily put on the back burner as I tended to family matters and household tasks that had been put off forever!  What I am learning about my time management abilities is that I tend to want to put the enjoyable things ahead of the mundane things!  I am working on a list of my “Values to Live By”.  After I make the list I will prioritize all of the items so I have a “built in” way of deciding what tasks need to be done first and which ones can wait.   I find there are days full of tasks to be done right away and I never get to the things on the list that bring me joy.  I will keep you posted on my efforts to get the “List” done…just have to find the time to do it:)

Considering a Change for Monday Run Night: For many years the group was running on Tuesday/Thursday/Saturdays – until I (and a bunch of others) had a conflict on Tuesdays.  We switched the runs to Mondays to accommodate ourselves.  I had an inquiry as to whether the runs could be switched back to Tuesdays.  I am considering this…please send me your feedback and let me know if this works for you or not.

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

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!

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.  Athena is super busy and not able to help with the design.  Are any of you graphic artists or do you know one who might like to help?  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, 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.

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

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)  After a layoff, avoid comparing your results with those from before.  Instead say to yourself: “That’s the fastest I’ve run since I made my comeback.”  2) In general it takes about six to eight weeks for the body to adapt to training under the very best of circumstances.  then factor in your own particular set of circumstances like age, work, sleep, diet, family responsibilities and other stresses and it adds to that time frame.  Think slow and steady, much like the tortoise and the hare.  Be as consistent with your training as you can and it will pay off in the long run. 3) Fill the tub with hot water, then head out for a 5km run on frigid day.  The sooner you get back, the hotter your bath is!  4)  Back off at the first sign of injury.  Three to five days off is better than missing a month or two.  Take regular rest days.

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

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

Monday – January 19  8:00pm

Holding on 5km – 5km

Holding on10km – 5km

Thursday – January 22 8:00pm    

Holding on 5km – 5km 

Holding on10km – 5km 

Saturday – January 24 8:00am 

Holding on 5km – 5km

Holding on 10km –  7-10km

Monday – January 26  8:00pm

Holding on 5km – 5km

Holding on10km – 5km

Have a wonderful holiday season! Niki

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