Update – May 27, 2015 – New Programs/Tri Tops/Motivational Videos

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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:  

It’s all those little battles with yourself that are the most satisfying to win.

Mirinda Carfrae

Running is a kind of truth serum.  It brutally strips away everything you put on and leaves you with only yourself.

Marc Parent

It’s important to remember that each foot strike carries you forward not backward.  And every time you put on your running shoes, you are different in some way than you were the day before.

John Bingham

Hello ladies, here is the latest news from the “nest”! I have just done battle with a 24 hr bug and come out the other side.  Not what I would advise for weight loss!  I am looking forward to getting back to eating normal food, while I take care of my husband who is now down and out with the same thing!

Race day is around the corner for many ladies – this Sunday’s Run for Women.  There is still time to sign up if you haven’t already.  The instructions are below.  We will be going out for brunch afterwards and I would like to know how many ladies will be attending so I can make a reservation at a breakfast joint! So far I have myself, Grace, Dana, Patti, Danielle, Janice and Lisa. Send me a note if you are “in” mclaughlins1438@gmail.com

New Programs: I will be starting new Learn to Run 5km and 10km programs on Saturday June 6th.  Please mention the FREE programs to your friends and co-workers.   We will be training for any races in the first weeks of August. Walkers are also welcome to join us:) Here are the programs we will be using:  Learn to Run 5km Training Program (T,Th,S)10 Km program from 5km base (T,Th,S)5km Walking Program10km Walking Program

Tri Tops: I have had a few ladies ask me about tank tops.  I am in the process of working with Louis Garneau to adapt the jacket design to a tri top that has a 1/4 zip in the front and 2 pockets on the back.  This is a highly breathable fabric which is great for summer running, not just triathlon.  I am ordering a fit kit so you will have a chance to try on the samples.  I assume they will run small like the jackets! Once I have a sketch I will share it with you. The price point will be dependent on the number of tops ordered. We will need a minimum order of 18 units. (18-24 = 70.00, 25-49 = 59.00) Here is a link to the Women’s Delphino Racer Top Louis Garneau Tri Top for more info.

Looking for Some Motivation?:  Here is a link to a video to watch (thanks Danielle). If ever we think we can’t do something, Team Hoytt proves that we can do anything we put out minds to!  Be prepared for some tears:)

http://www.youtube.com/watch?v=rF7Bv9Rjl0E       4:34

http://www.youtube.com/watch?v=ax4VIVs-qsE      10:00

FREE Triathlon Clinics: Triathlon Ontario is offering some FREE clinics at various races this summer.  Check out this link for more info about dates and locations. Tri Clinics

Jackets:  The jackets have been moved into production with an estimated shipping date of June 23 – hope they get here sooner – fingers crossed.  Thanks for your patience:)

Jacket Front

 If you want some official Nik’s Chicks merchandise in the meantime, check out the running tops (20.00) and hats (25.00) that I have “in stock”!  Perfect for summer! 

photo 1

Hat

Shoppers DrugMart Run for Women: Race day is this Sunday, May 31st. I have created the team Nik’s Chicks.   Here is the link  https://www.events.runningroom.com/site/?raceId=11269  Click on 5k/10km team. Click continue if you don’t have a Running Room account. Fill in the required fields and click continue. Choose your race, type in first name for your bib and other info and choose “team member”. Then choose Nik’s Chicks from drop down menu. Use the password wer42kit to join this team – you save 5.00 off the regular registration fee. This should work!! Check off the waiver and click continue for donation and payment info.  The race has moved from Abbey Park HS to Bronte Provincial park.  I am happy to take a van full of runners over with me:)  Remember there is a 5km and 10km. For little ones there is a 1km run!  More info about the race at http://www.runforwomen.ca/?s=15475

I plan on picking up the race kits on Friday.  If you would like me to pick up yours, please send me an email stating you give me permission to get yours. mclaughlins1438@gmail.com

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 (220m) 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.

Jo and I were there this past Saturday and the water temperature was 20 degrees, warmer than in previous years for the first swim of the season. Please let me know if you are interested in going as we carpool to the lake.  I will add swim group to the training groups page.

Remember: 1) Get Triathlon Ontario membership with code KOWS15 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!  There is a sale going on til tomorrow SALE!

vortex 4

Here is a helpful article about choosing a wetsuit. (Thanks, Jo) Choosing a wetsuit

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)  Do a quick stretch post run, focusing on calves, hamstrings and quads.  Don’t forget your hips which are such an underrated part for runners.  2) Hold your horses! Not holding back early in a race can ruin your PR (personal record) hopes.  Consider using a GPS watch so you’ll know your pace – and will be able to adjust it – before the one mile/km mark. 3)  Don’t let your inner quitter get the best of you.  Realize you have control over your thoughts, not the other way around.  Try creating a thought stoppage trigger, which is a phrase you whip out when your brain is getting in the way of your run.  It needs to be true, positive, forward thinking and a verb.  Something like “Saddle up” or “Get going”  4)  Huffing and puffing usually means that you started out too fast. A starting pace that’s even a few seconds too speedy can lead to major discomfort.  If you’re out of breath even after an easy run, slow down the first miles of your next run by one to two minutes per mile. There’s no such thing as taking it too slowly from the start.

This week’s workouts (Meet at 1438 Redwing Court): New programs begin June 6

Tuesday – May 26  8:00pm

Learn to Walk 5km – 60 min

Learn to Walk 10km – 5km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 30 continuous minutes, cool down walk

Learn to Run 10km (RFW) – 5km

Mudderella – warm up 5 min walk, jog 30 min, cool down walk 5 min

Thursday – May 28 8:00pm    

Learn to Walk 5km – 30 min

Learn to Walk 10km – 5km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 30 continuous minutes, cool down walk 5 min (I won’t be going this evening as I have to attend a function in TO)

Learn to Run 10km (RFW) – 5km 

Mudderella – warm up 5 min walk, jog 30 continuous minutes, cool down walk 5 min

Kelso Open Water Swimming – Leave Niki’s 6:15pm (I won’t be going this evening as I have to attend a function in TO)

Saturday – May 30 8:00am

Learn to Walk 5km – Rest – Race day tomorrow!

Learn to Walk 10km – Rest – Race day tomorrow!

Learn to Run 5km (RFW) – Rest – race day tomorrow! Or run 5km

Learn to Run 10km (RFW) – Rest – race day tomorrow! Or run 5km

Mudderella – warm up 5 min walk, jog 5km, cool down

Kelso Open Water Swimming – Leave Niki’s 9am

Sunday – May 31 RACE DAY

Tuesday – June 2    8:00pm

Learn to Run 5km (RFW) – easy 5km

Learn to Run 10km (RFW) – easy 5km 

Mudderella – warm up 5 min walk, jog 5km, cool down

Have a wonderful week! Niki

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2 thoughts on “Update – May 27, 2015 – New Programs/Tri Tops/Motivational Videos

  1. Hi

    Just wondered if you have any half marathon training programs starting next week?

    Thanks

    Tanya

    Sent from my iPhone

    >

  2. That’s a good question! I haven’t heard of any ladies who have wanted to start 1/2 training as of yet. There were some rumblings about October/November 1/2 marathons though. In the past we have had some ladies park and start running earlier, and then jump in with the group for 10 more km at 8am on Saturdays for their long run. I will throw a note out in my next update to see if there is interest. Cheers, Niki

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