Update – June 12, 2015 – Summer Tops/June 25th Chicks’ Evening

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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: 

The drive to improve comes from within.

Dave Gilboa

Is it raining? That doesn’t matter. Am I tired? That doesn’t matter.  Then willpower will be no problem. 

Emil Zatopek

You feel good while you’re running and you will feel even better when you’re finished.

Fred Lebow

Running is healing.  Running brings people together.  Running inspires.  Running is community.

Cory Scheer

Hello ladies, here is the latest news from the “nest”!  I often get comments like “I can’t believe you don’t charge anything for your programs” or “It’s a nice thing you are doing with your group” when I tell people about Nik’s Chicks.  There are many reasons why the group was formed but last night’s work out brought to the surface one of the main ones – I like to be that catalyst for getting women out of their comfort zones and challenging themselves in a new way.  Last night I sprung the idea of doing repeats on the group.  My dangling carrot (because I knew there would be some objections) was that they would actually be covering a shorter distance than usual… and it worked:)  Seven of us jogged over to Abbey Park HS track where we sprinted 400m followed by a 200m walk, repeating it 5 times.  After the first repeat there was lots of feedback like “That was harder that I thought it would be!”.  The troop hung in there for 4 more repeats and we all finished with huge smiles.  We jogged back to my place feeling like we came, we saw and we conquered!  The session reminded me how empowering it is for us to simply do something more difficult than the things we typically do in the run of a day.  None of the ladies was particularly “gung ho” prior to the workout, but all of them felt great afterwards. My advice for this week: Don’t shy away from taking risks.  You learn a lot about yourself when faced with new and daunting situations!

New Programs: I started new Learn to Run 5km and 10km programs on Saturday June 6th. It’s not too late to join us!  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.  I have heard from a couple of ladies that the Oakville 1/2 is on their radar.

Tank Tops: We have finalized the design for the sleeveless tops and are ordering next week. 

Tri Top FrontTri Top Back

 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 few days – til Sunday June 14. Please try to make one of these times so I can get the order in by June 15th.  If you can’t 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 – currently sitting on 10. (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 including sizing chart.

Similar technical tops usually retail for 90.00-110.00.  Even at 70.00, it’s a good price point.  Consider it an investment piece!!  I will send out online ordering instructions early next week.

Mark June 25th on your Calendar!: I will host a very informal gathering for the Chicks on my back deck after the 8pm run.  It’s just time to sit with a cold drink or glass of wine and chat about race plans – no pressure!  Feel free to bring a swim suit to sit in the hot tub or jump in the pool to cool off.  We all keep talking about triathlons, duathlons and running races but with summer holidays coming, we need to figure who will be around and when!  If you can’t run with us at 8pm, just drop in around 9pm!  Try to check out the Upcoming Races page prior to the gathering so you have an idea of potential races for yourself:)

Good Luck:  Best wishes to the Ladies doing the Nike Women’s 15km on Toronto Island this weekend.  I’m looking for a post-race report to see if you recommend it to do next year!

Motivational Video: This one gets you thinking, for sure!

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

photo 1

Hat

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.

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)  Not every run is going to be great. There will be days when it feels like your legs are filled with cement.  Here’s one trick for when you can’t seem to shake the tension in the first few minutes into a run: Pick a road sign and increase your speed until you reach it.  2) To run faster, add speedwork and longer runs into your weekly routine.  The speedwork helps build your aerobic fitness.  Longer runs improve your ability to deal with the stress of a hard workout.  Take a day off after speedwork and long runs so that your body can recover. )  While it might be nice to get out during the day for a lunch run, during the summer it’s best to avoid running between 10 and 4.  Instead opt for an early morning or evening run, when the sun’s rays aren’t as strong.  4)  Sometimes, run without all the gadgets.  Running based on feel rather than time allows for variations in weather, wind and terrain.  The body doesn’t know pace, it only knows intensity and duration.  Tuning into that is really important.  5)  Wear moisture wicking cap and clothing in light colours to reflect the sun.

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

Tuesday – June 9  8:00pm

Holding on 5km – 5km

Holding on 10 km – 5km

Mudderella – 5km

Thursday – June 11 8:00pm    

Learn to Run 5km  – walk 5 min, alternate 90 sec jogging and 2 min walking for 20 minutes (turn after 10), cool down walk 5 min

Learn to Run 10km -5 x 400 m repeats at track

Holding on 5km – 5 x 400 m repeats at track

Holding on 10 km -5 x 400 m repeats at track

Mudderella – 5km with 5 min tempo

Kelso Open Water Swimming – Leave Niki’s 6:15pm

Saturday – June 13 8:00am  

Learn to Run 5km (Week 3) – walk 5 min,  90 sec jogging/90 sec walking/3 min jogging/3 min walking turn and repeat, cool down walk 5 min

Learn to Run 10km  – 6km

Holding on 5km – 5km

Holding on 10 km – 10km

Mudderella – 7km

Kelso Open Water Swimming – Leave Niki’s 9am

Tuesday – June 2    8:00pm

Learn to Run 5km – walk 5 min,  90 sec jogging/90 sec walking/3 min jogging/3 min walking turn and repeat, 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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