Update – July 23, 2015 – Donations/Recipes/3 Weeks Worth of Workouts

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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 last mile was a cross between savoring the moment and just being really grateful that I was almost done.

Shalane Flanagan

I ran to clear out the anger and replace it with joy.

Liz Ferro

Running is real and relatively simple – but it ain’t easy.

Mark Will-Weber

Hello ladies, here is the latest news from the “nest”! I am coming off three weeks with out kids (bragging just a little) and am now getting used to having them around again!  I did miss them, but not the extra laundry/dishes/trails of stuff they created:)  This will be my last update for a couple of weeks as I will be away on vacation with the kids – Peter will join us later. I will continue to train while I am away and expect you will all continue to meet at my place for the scheduled runs! Sometimes, when the word gets out that I’m away, the attendance drops a bit…but not this year – right?! Danielle, Janice and Lisa will keep you honest in my absence – no pressure! I have put all workouts in until the 13th! No excuses!! 

Recipes: So, I wouldn’t call myself much of a cook, but I came across these two recipes and have made them a few times now.  Perfect for a spinach salad with strawberries and crumbled cheese!  If you have one you would like to share, send it to me and I can post it!

Sugar Pecans   Strawberry Vinaigrette

Donation Request:  I imagine most of you have heard about the recent death of cyclist/dad of 5/husband//teacher Chris Harper.  He was struck by a drunk driver and killed while cycling on July 3. I didn’t know Chris personally. As a cyclist and a member of a group of active Oakville residents, I thought that it would be a good idea to donate to the account set up to assist his family.  I will accept your donations, big or small, and then make a large donation on behalf of Nik’s Chicks on July 24th. Or, you can make a donation directly at http://www.gofundme.com/ChrisHarperFund Our thoughts go out to his family as they go through this difficult time.

ChrisHarper

Half Marathon?:  So I am committing to the Angus Glen 1/2 Marathon on November 8th! I think Annabel and Daisy might join me – hopefully there will be more  There are a few ladies thinking about the Oakville half on September 27. (Adele, Aisha) It feels a little too soon for me so I was thinking of Scotiabank (my husband is running it) on October 18 or Angus Glen on November 8 to give myself lots of time to train.  I have put together three training programs which are all synced for Tuesday and Thursday workouts.  Only Saturday long runs are different. You can download them here Oakville Half 2015 , Scotiabank Half 2015 , Angus Glen Half 2015  Please join me for the training so we can have some fun commiserating:)

Triathlon:  I have also committed to doing the Lakeside Sprint Triathlon September 12th. Any takers?!  http://www.multisportcanada.com/lakeside/

Jackets: If you haven’t picked up your jacket yet, please contact me (After Aug 12) to arrange a time. I would like to get their deliveries checked off my to do list!

Tri tops: The tops are expected to arrive on August 12. I ordered a few extras in case anyone falls in love with them and didn’t get a chance to order one:)

Tri Top Front

Upcoming Races: After the Chicks met on the 25th, we tentatively decided to look ahead to some races to do as a group.  We agreed on the September 26 Toronto Pearson Runway Run 5km, Toronto.  Register at https://www.events.runningroom.com/site/?raceId=12224  So far  Niki, Danielle, Janice, Lisa, Grace, Patty have tentatively decided to run it.  Flat course with no hills!  The second race is November 8 Angus Glen Race   Register at https://www.events.runningroom.com/site/?raceId=11794 We are looking at the 10km – with Lisa, Janice, Danielle, Joanne all considering it…so far!  Please send me your name if you intend to join us so I can add your name to the list.  Remember there is a half marathon there as well.

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! 

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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.

Have you Ordered Your Road ID?:  Spend the 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)  Strengthen those quads.  The quadriceps muscles are essential for lifting your legs off the ground, and for protecting your knees against pounding.   Don’t overlook the quads when you do your strength training.  Here’s a simple isotonic exercise you can do seated at your desk: Put one ankle over the other and then lift and straighten the lower leg 10 times.  do several sets with both legs.  You should feel the burn above your knee.  2) Walk breaks erase almost all the fatigue of a run if you take them from the first minute or two.  Use the walk-run strategy before you are tired, and you can stay strong til the end.  Walk breaks help reduce breakdown of muscles, so the recover faster. ) For an excellent recovery meal, grab a spoon – and your cereal bowl.  Turns out the breakfast of champions can help speed recovery after a tough workout.  Researchers found that this pantry staple replenishes energy stores equally as well as sports drinks.  Milk also provides quality protein, which is ideal for muscle recovery post run.  

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

Thursday – July 23 8:00pm    

Learn to Run 5km  – walk 5 min, jog 30 continuous min (turn after 15), 5 min walk Final Night – Congrats!!  You get to join in with the main group now:)

Learn to Run 10km – 5km with Hill repeat x 2

Holding on 5km -5km with Hill repeat x 2

Holding on 10 km -5km with Hill repeat x 2

Half Marathon -5km with Hill repeat x 2

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

Saturday – July 25 8:00am  

Learn to Run 10km  – 10km

Holding on 5km – 5km

Holding on 10 km – 10km

Half Marathon – Oakville = 11km, Scotiabank and Angus Glen = 9km

Kelso Open Water Swimming – Leave Niki’s 8:15am 

Tuesday – July 28    8:00pm

Learn to Run 10km  – 5-6km

Holding on 5km – 5-6km

Holding on 10 km – 5-6km

Half Marathon – Oakville/Scotiabank/Angus Glen 8km

Thursday – July 30 8:00pm    

Learn to Run 10km -5km with 30 sec sprints x 5

Holding on 5km -5km with 30 sec sprints x 5

Holding on 10 km -5km with 30 sec sprints x 5

Half Marathon – 5km with 30 sec sprints x 5

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

Saturday – Aug 1 8:00am  

Holding on 5km – 5km

Holding on 10 km – 10km

Half Marathon – Oakville = 13km, Scotiabank and Angus Glen = 11km

Kelso Open Water Swimming – Leave Niki’s 8:15am 

Tuesday – Aug 4    8:00pm

Learn to Run 10km  – 5-6km

Holding on 5km – 5-6km

Holding on 10 km – 5-6km

Half Marathon -Oakville/Scotiabank/Angus Glen 8km

Thursday – Aug 6 8:00pm    

Learn to Run 10km -6km at Track 400m repeats x 7

Holding on 5km -6km at Track 400m repeats x 7

Holding on 10 km -6km at Track 400m repeats x 7

Half Marathon – 6km at Track 400m repeats x 7

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

Saturday – Aug 8 8:00am  

Holding on 5km – 5km

Holding on 10 km – 10km

Half Marathon – Oakville = 11km, Scotiabank and Angus Glen = 9km

Kelso Open Water Swimming – Leave Niki’s 8:15am 

Tuesday – Aug 11    8:00pm

Holding on 5km – 5-6km

Holding on 10 km – 5-6km

Half Marathon -Oakville/Scotiabank/Angus Glen 8km

Thursday – Aug 13 8:00pm    

Holding on 5km -6km with Hill repeats x 3

Holding on 10 km -6km with Hill repeats x 3

Half Marathon – 6km with Hill repeats x 3

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

Have a wonderful week! Niki