Update -March 9, 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:  

Motivation is what gets you started.  Habit is what keeps you going.

Jim Ryun

I run because it’s so symbolic of life.  You have to drive yourself to overcome obstacles.  You might feel that you can’t.  But then you find your inner strength and realize you’re capable of so much more than you thought.

Arthur Blank, cofounder of Home Depot

When I run, my mind and body fuse together, creating an energy source that empowers me.

Gail W. Kislevitz

I like hills because you can see the top.  I know that sounds glib, but you know that the hill is not going to keep appearing; it’s there and once you get to the top, it’s behind you, and you feel as though you have conquered something.

Rob DeCastella

Hello ladies, here is the latest news from the “nest”!   Spring is in the air – I can just feel it!!  Isn’t it amazing how one day of warmer temps and sunshine can alter our mood? I feel more energetic and productive after only two days of them.  

Have you kind of/sort of taken a “break” from fitness through the winter?  Heaven knows that running outside in the crazy cold/snow/dark hasn’t been much fun.  (There has been a lot of whining among even the hardiest of runners).  Now is the time of year to contemplate getting back out there. You have a few weeks to gather your gear and prepare yourself (and your family) for 3 x week of training. Print off the Learn to Run program of your choice and put the sessions (starting April 4th) into your calendar NOW. Recruit a friend to join or return with you.  Last spring we had 30+ ladies out for some of the sessions. It was a blast!

Shake off the dust bunnies and become a Chick!

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On a totally unrelated note – A neighbour of ours stopped by my place this evening and asked me to send out a request for info.  He son was bitten by a dog today in the Bloomfield Dr. area.  There were two dogs following him, a tan and a black boxer. If you happen to know of these dogs and their owner, please have them contact Chris at (905) 827-1766.  She wants to know if the dog has had a recent rabies shot. Thanks for your help!

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Jackets:  The Fit Kit has arrived and I am scheduling a “try on” session for this Thursday, March 9 starting at 7:30pm and going til around 9pm.  Its a good chance to see and feel the jackets to see which weight you prefer and which style (women’s which is more fitted or unisex which is more straight). For anyone running at 8pm, come early or bring a change of clothes and change at my place after your run.  I will have some refreshments here (wine and munchies) to lure a few of you out of hibernation!  Plan to linger for a bit and chat about the summer race schedules too:) I would like to get a good idea of the number of jackets per style (need at least 6) and total number.  You don’t have to commit to buying one until after you have seen the design.  I would like each of you to have a first and second choice in case the style quotas don’t hit 6.

The graphic artists at Louis Garneau are hard at work on our design and I will share it with you once I get my hands on it!

The turn around time will be around 4 weeks and with sponsorships from Balance Point Health Centre, WellLife Centre and Cyclepath we hope to get the price point under 100.00.  Fingers crossed!

Nike Women’s Only 15km: This inaugural 15km race takes place on June 14th in Toronto.  There is a lottery entry beginning today, March 9 and ends March 29th. Here is the link to register!! Register for Nike 15km  It’s on Toronto Island with two start times – you are assigned one! Entry fee is 120.00 and is payable only if you are selected. You need to be a Nike+ member to apply – go here to become a member Nike+  There is an option to run as a group so if selected, you will have same start times – go bottom of reg. page and click on FAQs for more info. Good luck!

NEW Programs:  I have decided to delay the start of new 5km and 10km program until April 4 – mark your calendars.  These ladies will be training for the Shoppers Drugmart Run for Women which is here in Oakville (instead of the usual Mississauga races)! The 8 week programs you will be using are here Learn to Run 5km Training Program (T,Th,S) and 10 Km program from 5km base . I also hope the slightly later start will give the weather time to warm up and entice more ladies out to run!  Info about the race can be found at Run for Women.  Feel free you advertise the FREE Learn to Run Programs to friends and co-worker with this flyer Learn to Run Poster April 2015.

Around the Bay:  Angela isn’t able to run in the 2 x 15km relay with Kathryn.  If anyone is interested in buying their bibs please email her at angelarobertson27@gmail.com

Cruise Control App:  Have you ever been listening to music when you run and feel like a song was just a little to slow or too fast?  Well, here’s an app for you!  Cruise Control allows you to import songs and then set a running pace or beats per minute target.  Your songs will be modified without them sounding like “The Chipmunks”! For more info check out their website Cruise Control

Audiobook Recommendations:  I have shared that I have been listening to audiobooks on my walks to pass the time.  I also play them in the car when I am out running errands.  I have recently finished and can recommend these “listens”: “My Best Race – 50 Runners and the Finish Line” by Chris Cooper, “Getting Organized in the Google Era” by Douglas Merrill and James A Martin, “How to Talk so Teens Will Listen & Listen So Teens Will Talk” by Adele Farber and Elaine Mazlish, “The Secret to Teen Power” by Paul Harrington.  You can download audiobooks through iTunes or they are cheaper through Audible!

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!

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

Tips From Runner’s World Daily Calendar 2015: 1) The beginning of the run is always the hardest. But once you’re out on the pavement, you’ll always be better for it.  So push your body to go through the motions of your running routine.  Grab a shower or quick cup of coffee, put on your gear, do some jumping jacks to get your hear rate up and step outside.  2) Speed work is a great calorie burner, because you can cover more distance in the same period of time.  3) Take care of your sneakers.  Don’t store shoes in unheated areas (like garage or car) in winter.  Doing so will cause the midsoles to deteriorate prematurely.  4) Stay in control.  Running at an even pace is a particularly good race strategy on a cold day.  While the heat generated by a quick start may keep you feeling warm, as you begin to fatigue and slow down (which is inevitable when you start a race too fast), you will generate less heat, which leads to a drop in body temperature.

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

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

Tuesday – March 10  8:00pm

Walking 5km – 5km

Holding on 5km – 5km

Holding on 10km – 5km

Learn to Run 10km (Mercedes) – 5km

Thursday – March 12 8:00pm    

7:30-9:00 Jacket Try On Night at Niki’s!

Walking 5km – 5km

Holding on 5km – 5km 

Holding on10km – 5km 

Learn to Run 10km (Mercedes) – 4 km with a hill

Saturday – March 14 8:00am 

Walking 5km – 5-6km

Holding on 5km – 5km

Holding on 10km –  7-10km

Learn to Run 10km (Mercedes) – 6km

Tuesday – March 17   8:00pm

Holding on 5km – 5km

Holding on10km – 5km

Learn to Run 10km (Mercedes) – 5km

Have a wonderful week! Niki

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