Update – July 14, 2015 – Call for Donations/Half Marathon Pgms/Motivational Video

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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 has thrown me into adventures that I would otherwise have missed.

Benjamin Cheever, American writer

Doing something for yourself like running, and using it to test yourself, will only make you feel better about your career or your family role.

Joan Benoit Samuelson

Except for .001 percent of the running population, everyone’s in the exact same position: There will always be people slower than you, and people faster.

“Ask Miles”, Runner’s World

Hello ladies, here is the latest news from the “nest”! 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

Mudderella:  Congrats to the crazy girls who took part in the Mudderella on Saturday.  I heard it was a hot stick afternoon in the mud.  No race reports as of yet and only a before pic to post!mudderella

Half Marathon?:  Just throwing this out there.  There are a few ladies thinking about the Oakville half on September 27. (Adele, Annabel, 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 let me know if you have any interest so I can sign up and get the ball rolling – I NEED to have others training to make it fun and exciting:)  I also need to have something to train for to keep me honest.

Jackets: If you haven’t picked up your jacket yet, please contact me 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 Niki, 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.

Now if we could decide on some triathlons!!!  Maybe Guelph Lake 2 or Lakeside?

Motivational Videos:  “This Girl Can” – a great video for the everyday female athlete!

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)  Whether the skies are sunny or overcast, all runners should wear sunscreen.  It’s best to use one with at least 30SPF and that protects against ultraviolet light and  UVB rays, the sun’s most damaging forms.  Apply the sunscreen 20 minutes before heading out the door to ensure it’s absorbed into the skin.  If you are planning to run two hours or longer, bring a travel-size sunscreen to reapply.  2)  Hill repeats are workouts that include sprinting uphill fast, jogging downhill at an easy pace to recover, and then repeating the sequence.  They are thought to be an efficient way to build leg strength, speed and aerobic capacity. Hill repeats reduce your injury risk because the incline of a hill shortens the distance your feet have to fall, reducing the impact of each step. )  If you’re working out again within 12 hours – say you ran at night and you are planning to run again in the morning – try to be more diligent about rehydrating.  Sip liquids regularly until your urine is back to straw yellow and your weight returns to normal. 4)  Don’t expect every day to be better than the last.  Some days will be slower than others, and some days might even hurt a bit.  But as long as you’re on the road, it’s a good day.

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

Tuesday – July 14  8:00pm

Learn to Run 5 km – walk 5 min, jog 25 continuous minutes (turn after 12),  5 min walk

Learn to Run 10km – 5-6km

Holding on 5km – 5-6km

Holding on 10 km – 5-6km

Half Marathon – 6km

Thursday – July 16 8:00pm    

Learn to Run 5km  – walk 5 min, jog 28 contimuous min (turn after 14), 5 min walk

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

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

Holding on 10 km – 5km with 5 x 400m repeats at track

Half Marathon – 5km with 5 x 400m repeats at track

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

Saturday – July 18 8:00am  

Learn to Run 5km (Week 3) – walk 5 min,  28 min jogging (turn after 14), cool down walk 5 min

Learn to Run 10km  – 9km

Holding on 5km – 5km

Holding on 10 km – 10km

Half Marathon – Oakville = 10km, Scotiabank and Angus Glen = 7km

Kelso Open Water Swimming – Leave Niki’s 8:15am (I will be running at 7am in case anyone wants to join me for 7km)

Tuesday – July 121    8:00pm

Learn to Run 5km – walk 5 min, 30 min jogging (turn after 15), cool down walk 5 min

Learn to Run 10km  – 5-6km

Holding on 5km – 5-6km

Holding on 10 km – 5-6km

Half Marathon – 6km

Have a wonderful week! Niki

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