Update – June 3, 2015 – Post Race Report/New Programs/Summer Tops

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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: 

Running removes us briefly from the fragmentation and depersonalization of the digital world.

Amby Burfoot

Always remember, your focus determines your reality.

Qui-Gon Jinn

Do or do not. There is no try.

Yoda

Set aside time solely for running.  Running is more fun if you don’t have to rush through it.

Jim Fixx

Hello ladies, here is the latest news from the “nest”!  I love crossing a finish line!  It doesn’t matter what distance I have just finished or what kind of race…it just feels good.  There’s such a feeling of accomplishment and joy.  Now if I could bottle that feeling and open it up when I am having a rough day….  Have you ever done a race?  Has it been a while since you’ve done a race? Maybe it’s time to register for a race/fun run to have that exhilaration for yourself.  

Post Race Report: Here is the post race report from the weekend’s Run for Women.  We had 4 runners in the 5km and 4 in the 10km.  The day was unseasonable cold and wet, but it didn’t dampen our spirits.  We all drove together and there was a palpable energy in my van.  As we pulled into the muddy parking lot I was glad that 1) I didn’t wear my new sneakers and 2) I am not ever doing a mud run!  After we got our recycling bags on the Chicks made a beeline to the washrooms.

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 We found a tent to stand under while we waited for the races to begin. We snapped some pics and admired each other’s (plastic) bag fashion sense – with Janice sporting a v-neck and Danielle decorative detailed rouching and Joanne in her little (no…big) black dress!

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Our fans began to arrive and the 10kers removed their bags – Hulk style – and lined up for the start.

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They were off and running the 2 x 5m route at 10am. The 5kers line up for the 10:15 start.

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 The course was wet/mucky by times but we were able to navigate around most of the puddles.  Dana and I kept up a good pace and she poured it on for a strong finish. Grace and Patty were close behind. The 10 km girls finished in just over an hour!  

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We gathered ourselves together for a post race pic and then headed to the Sunset Grill for a big (and well deserved) brunch.

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 I am so proud of all of you.  You put the training in, sometimes in yucky weather, and got yourselves to the finish line!  Now what’s next?!

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  Remember that attendance to all three group runs is not necessary! Jump in with the group when you can and do the other sessions on your own.  You have to be flexible.  Life gets in the way of our best intentions:)

Are there any ladies who will be training for the Oakville Half Marathon on September 27th or the Scotiabank Half Marathon on October 18th?  If so, let me know! These training programs would begin on July 4th and July 25th respectively.

Tank Tops: We have finalized the design for the sleeveless tops. 

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 They are made of a highly breathable fabric which is great for summer running, not just triathlon.  The fit kit has arrived so you will have a chance to try on the samples. I will have try on sessions after each run for the next week – til Thursday June 11.  I will also do try ons before the Tuesday run for an hour. Please try to make one of these times so I can get the order in by June 12th.  If you can make one of these times but would like to try on the shirts, please contact me to arrange a time to drop in.  They don’t run as small as the jackets – I have chosen a medium! ! 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 specific info.

Strava and Cruise Control: If you use an iPhone, here are two apps that you may find helpful.  Strava can measure your run or biking route and give you details as to average pace and elevations.  There is a network you can join to share your workouts with friends.  Cruise Control has the ability to make playlists and play them at a speed which you can set…without making the artist sound like a chipmunk.  Pick a pace or beats per minute that works for you.

Looking for Some Motivation?:  For those of you wondering if you could do the Learn to Run 5km, or graduate to the Learn to Run 10km or attempt a half marathon…what’s stopping you?  Can’t be your age because this lady proved that you are never too old!  She began running at age 70 and just completed a marathon at age 92!!  Read on Here

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:)

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 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! 

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Kelso Open Water Swimming: Jo and I (along with honorary Chicks Tony and Martin), will be heading to Kelso on Thursday evenings and Saturday mornings.  If you are looking to carpool with us, please contact me the day before so we know ahead of time.

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!

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

Road ID:  I know, I know, I know!  I have left this note in here forever! 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)  Get some company.  If you’re used to going solo, try hooking up with a buddy or joining a group.  Choose partners carefully; picking the right training partner can be tougher than dating!  Having company can make the miles roll by faster; you can explore new routes and run at times and in places that you might not feel safe covering alone.  2) Need to drink more?  A 2 percent drop in weight from one day to the next indicates a body fluid fluctuation. Most likely, you didn’t hydrate enough during or after your last workout.  Dehydration negatively impacts both physical and mental performance, and could compromise the quality of your next workout.)  One way to effectively ice an injury: a bag of frozen peas.  In addition to being cheap and convenient, the bag conforms to body parts, making it more effective than some of those stiff, plastic ice packs.  4)  After hard runs grab a high-carb snack, then a meal with carbs and protein to rebuild muscle.  5) Sometimes it’s good to quit while the quitting is good.   End the workout feeling like you could run one more interval at the given pace.  This requires an  honest evaluation.  Most runners want to continue hammering away until the time slide occurs, but by then you’ve gone too far.

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

Tuesday – June 2  8:00pm

Holding on 5km – 5km Holding on 10 km – 5km Mudderella – 5km Thursday – June 4 8:00pm     Holding on 5km – 5km with hill x 1 Holding on 10 km – 5km with hill x 1 Mudderella – 5km with 1 x hill 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 – June 6 8:00am  New Programs begin today for early August race! Learn to Run 5km  – walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10), cool down walk 5 min Learn to Run 10km  – 5km Holding on 5km – 5km Holding on 10 km – 10km Mudderella – 6km Kelso Open Water Swimming – Leave Niki’s 9am Tuesday – June 2    8:00pm Learn to Run 5km -walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10), cool down walk 5 min Learn to Run 10km  – 5km Holding on 5km – 5km Holding on 10 km – 5km Mudderella – 5km Have a wonderful week! Niki

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One thought on “Update – June 3, 2015 – Post Race Report/New Programs/Summer Tops

  1. Hi Niki

    I am considering doing the half marathon in Oakville. Let me know if there are any other takers.

    Annabel

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