Update – February 3, 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:  

At first, I liked running because it got me into a routine and gave me a chance to think.  Eventually, I realized this is my therapy, my time to make sense out of life.

Alan Peterson

Most people can’t handle adversity.  Simply by not quitting, you’ll succeed.

Stephanie Rothstein Bruce

Running is the greatest metaphor for life because you get out of it what you put into it.

Oprah Winfrey

To get to the finish line you’ll have to try lots of different paths.

Amby Burfoot

Hello ladies, here is the latest news from the “nest”!   A snowstorm gives us time to hibernate and get a little lazy.  We can sleep a little longer, linger in our PJs and then consider the shovelling:)  A snow day  is a little surprise holiday and the routines get shelved.  I enjoyed the physicality of shovelling and helping others clear out almost as much as curling up with a good book.  Chicken soup and a bath rounded out the day.  Hope you found a little down time and are ready to roll again tonight. Dress warm, wind gusts to 41kph tonight:)

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:)

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.

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:  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) If you want to run with faster runners now and then, rest the day before as a “mini taper”.  Then treat the workout almost like a race.  Warn up before they arrive, then go for it. 2) Co-ordinate with your spouse or partner, especially on weekends. Don’t wait til Sunday to announce that you plan to run all morning. 

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

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

Tuesday – February 3  8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Thursday – February 5 8:00pm    

Holding on 5km – 5km 

Holding on10km – 5km 

Saturday – February 7 8:00am 

Holding on 5km – 5km

Holding on 10km –  7-10km

Tuesday – February 10  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

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