Update – April 23, 2015 – Outlet Store/Open Water Swimming/Motivation


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:  

Running is a towrope pulling through my life, and at a time when stress squeezes me, I hold on tight.

Jen A. Miller

The difference in winning and losing is most often not quitting.

Walt Disney

When we run, we are already exposed, often nearly naked in our shorts and T-shirts, huffing and puffing, purified by the effort.  Briefly removed from the defenses and secrets we maintain in so much of our lives, we feel less need to hide our private thoughts, loves, fears and stresses. We share.

Amby Burfoot

Hello ladies, here is the latest news from the “nest”!  It’s cold!!  The taste of warmer temps last week was a tease:) But just because it’s chilly isn’t an excuse to stay inside.  Throw on an extra layer and get out there.  As Lisa said on Monday – “I wasn’t excited about running in the cold but when I though of the freezing cold that I ran in this winter – this is nothing!”  It’s all relative.  Don’t forget that when the heat of August hits – this cool weather will be greatly missed!

The new ladies have been coming out sporadically.  I know that life can get in the way of our best intentions.  Don’t let a missed session throw you off.  Even if you need to modify the program a bit – pop you shoes on and come back out!  Some activity is always better than nothing!

Jackets:  The design has been finalized and Louis Garneau is setting up the online payment system. (Still waiting!) I will send out information ASAP so you can pay them directly.  I have decided to add on a small fee per unit (1.00) to cover the shipping charges. There will be a deadline and it will be very important that you be mindful of it so we get our order as quickly as we can.  The ETA of the jackets might be longer that originally expected – seems lots of other folks are ordering now too! 

Running Room Outlet Store:  I mentioned this shop to a few ladies and thought I would send out the details.  You can get huge discounts on shoes and apparel.  There are NO returns or exchanges – everything is Final Sale. The address is 130 North Queen St., Toronto, (west of The East Mall, north of The Queensway), 416-237-0303. It’s handy to Sherway Gardens. If you need to find some key pieces of running gear and don’t want to break the bank it’s a good place to start.

You Can Do It!: How many of you have talked yourself OUT of doing something?  “I am not a runner”, “I can’t run 5km/10km/do a half marathon”, or “Triathlon…are you crazy?”  I was chatting with some new ladies about how we can be confident strong women in the workplace, but when we contemplate something that takes us out of our comfort zone – we balk!  Out come the excuses!  Sometimes our bodies are very capable even when our brains say otherwise.  Watch this short video to nudge you out of your rut.  This 10 year old girl faces her fear head on – she does her first ski jump. Her joyous reaction is spontaneous and genuine.  Wouldn’t you want to feel this type of exhilaration?  Maybe not a ski jump – but why not crossing the finish line of a race? Baby steps:)     https://youtu.be/ebtGRvP3ILg

Sports Bra History: It’s true, the first sports bra was made from two jock straps.  Read this story to find out more about this vital piece of running gear! http://www.bbc.com/sport/0/athletics/3238291

Shoppers DrugMart Run for Women: I have created the team Nik’s Chicks.  Use the password chicksrule to join this team – you save 5.00 off the regular registration fee. Here is the link http://www.runforwomen.ca/?s=15475

Mercedes Races: Good luck to all of the Chick taking park in the Oakville Mercedes runs this weekend. My fingers are crossed for good weather:)

Stretching:  Stretching is a must post run to help return muscles to their original lengths after contracting repeatedly during your run.  Here is a handout covering some basic lower body stretches. Lower Body Stretches  Remember to find a point of comfortable tension, hold for 30-60 seconds or until you feel the muscle “let go”.  Stretching should not hurt.

Proper Running Form:  Her is a short article on using good form.  Proper form can help you avoid a lot of injuries:) Proper Running Form

Kelso Open Water Swimming:  Over the past 5 years, a bunch of us headed to Kelso on Thursday evenings and Saturday mornings to swim with this group.  We like it because the lake is small, you can swim to the wall (200m) and back if going around the perimeter seems daunting, there is a check in/out with the staff and there are life guards patrolling the lake keeping an eye on us.  If you are interested in signing up, check out Kelso Open Water Swim Club  The rates are 90.00 for full summer and 70.00 for a 10 pack. Online registration is now open.  You will still need to pay park fees as well.  For insurance purposes, you have to be a member of Triathlon Ontario – go here for more info Triathlon Ontario  This insurance will also get you a discount on all Ontario Triathlon registrations. The swims will start May 16th, weather permitting.  I will add swim group to the training groups page.

Remember: 1) Get Triathlon Ontario membership 2) Register for Kelso Open Water Swimming and print off a waiver to take with you. 3) Consider a Halton Parks Pass (I have one so you can carpool with me to the lake if that works for you!)

Wetsuits:  If you plan on open water swimming, a wetsuit will be needed.  We have ordered through Xterra and like their suits and their prices! Check out Xterra Sign up to receive emails, including fantastic discounts.  Vortex suits reg 400.00 but are often 60% off!  They offer a 30 day return policy so you have a chance to swim in it!  Use code RACEDAY15 – good until April 27th.

Upcoming Races:  I have been compiling summer races and will be updating the Upcoming Races/Training Groups page.  I am always looking for new ones to post, so if you know of one that isn’t there send me the race details so I can add it in.

Road ID:  If you haven’t gotten one of these yet (and I know I pester some of you), spend 20.00 on some peace of mind NOW!  If you were unconscious during a run, would EMS personnel know your details?  Unlikely!!  Order a bracelet or shoe tag at Road ID

Road ID

Tips From Runner’s World Daily Calendar 2015: 1) It’s true that running eats up more calories than nearly every other activity: the average woman burns 105 calories per mile, which means a 3 miler gets you 315 calorie deficit.  Get a better estimate of your calorie burn with an online calculator like the one at runnersworld.com/calories-burned-calculator or with a GPS watch that allows you to input your height, weight and other stats.  2) Sometimes you need the thrill of moving your legs as fast as they will go.  To get the wind blowing through your hair, try six to eight 200m repeats at your mile race pace. 3) If the thought of running your full workout is too much to bear, just suit up and run around the block.  Chances are, once you are outside, you’ll start to feel better and put i at least a few miles.

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

Tuesday – April 21  8:00pm

Learn to Walk 5km – 32 minutes

Learn to Walk 10km – 5km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 90 sec jog, 90 sec walk, 3 min jog, 3 min walk turn and repeat, cool down walk 5 min, stretching

Learn to Run 10km (RFW) – 5km

Learn to Run 10km (Mercedes) – 5km

Thursday – April 23 8:00pm    

Learn to Walk 5km – 34 minutes

Learn to Walk 10km – 5km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 90 sec jog, 90 sec walk, 3 min jog, 3 min walk turn and repeat, cool down walk 5 min, stretching

Learn to Run 10km (RFW) – 5 km with 5 min tempo run (not a sprint but get uncomfortable!)

Learn to Run 10km (Mercedes) – easy 5km or rest

Saturday – April 25 8:00am

Learn to Walk 5km – 36 minutes

Learn to Walk 10km – 7km

Learn to Run 5km (RFW) – warm up 5 min walk, jog 3 min, 90 sec walk, 5 min jog, 2.5 min walk(turn after 1.5 min), jog 3 min, walk 90 sec, jog 5 min min, cool down walk 5 min, stretching

Learn to Run 10km (RFW) – 7km

Learn to Run 10km (Mercedes) – RACE DAY – Good Luck!

Tuesday – April 28   8:00pm

Learn to Walk 5km – 30 minutes

Learn to Walk 10km – 6km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 3 min, 90 sec walk, 5 min jog, 2.5 min walk(turn after 1.5 min), jog 3 min, walk 90 sec, jog 5 min min , cool down walk 5 min, stretching

Learn to Run 10km (RFW) – 5km

Learn to Run 10km (Mercedes) – Easy 5km or rest

Have a wonderful week! Niki


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