Update – August 27, 2015 – Revised 1/2 Marathon Program/Tri Shirts Have Arrived

banner21.jpg

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: 

Looking forward to something is much more fun than looking back at something – and much more constructive.

Hortense Odlum

Run in places you love with people you like.  Enjoying your surroundings and training partners will strengthen your commitment to running and bring out the best in you.

Deena Kastor

There’s something about taking the road with another person that can open you up to deeper levels of authenticity and respect; standing at a finish line with someone, sweaty and exhausted and nauseous (and thrilled) can shift a relationship into something far more profound.

Melanie Springer Mock

It’s how I get a front row seat to the calming, enjoyable spectacle of experiencing endorphins as they do their magical tap-dance inside my brain.

Bill Katovsky

Hello ladies, here is the latest news from the “nest”!  It is feeling so good to be back on a training schedule and crossing off completed workouts.  I’m that kind of girl.  I like having structure to keep me honest and on track.  It prevents me from getting wishy washy about my distances – “I don’t have to run 10km, 5-6 will do just fine because I am not training for anything….”  Sound familiar?  If so, I highly recommend putting your money down on a race. That little bit of pressure can be a wonderful nudge in the right direction.  (New running gear falls in a close second place for me:)

Half Marathon and 10km Races?:  I have registered for the  Angus Glen 1/2 Marathon on November 8th! I think Lisa, Danielle, Jo, Annabel and Daisy might join me – hopefully there will be more. Here is a modified training program: Modified Angus Glen Half 2015  Please join me for the training so we can have some fun commiserating:)  Register at Angus Glen 1/2 

If a half is too long for you, consider doing the 10km which is on the same date. Here is your program 10 Km program from 5km base (T,Th,S)  which will begin on September 13th. There are a few maybes out there – Janice, Ellen, Carol…

Triathlon:  I have also registered for the Lakeside Sprint Triathlon September 12th. Any takers?!  http://www.multisportcanada.com/lakeside/   I can take two extra in my van including their bikes. Lorraine is also reg, and Jo and Jaz are maybes.

Jackets and Tri tops:  I only have 2 jackets remaining and half the tri tops have been picked up.  You can pick them up from me when you are out for your next run.  If you have seen the tops and wish you ordered one, you are in luck! I ordered a few extras.  Come see me to try one on. They are 70.00 each.

Tri Top Front

Pearson Runway Run:  This is an easy flat 5km race on September 26! Has anyone signed up yet?  I am good to take a van load of girls! Register at https://www.events.runningroom.com/site/?raceId=12224    If there are a bunch interested, I can register a Nik’s Chicks team which will save you 5.00 each.  Talk to me!  There is a cap of 5000 participants.

Looking for a good running app?  Try Cruise Control.  You can download a playlist and then set the pace you want to run at.  The app will speed up your music (without making it sound like the Chipmunks). cruise control

Looking for a good FB page?  Try Gibson’s Daily Running Quotes.  Lots of inspiration in the posts!  https://www.facebook.com/RunningQuotes

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)  Seasoned runners often view walking as a sign of failure: You walk only when you can no longer run.  But the truth is that periodic walking, in training and even in races, can help you run faster and better. Walking reduces the impact forces on the muscles, joints and tendons, and reduces breathing rate and heart rate. 2)  Remember you train to race.  You don’t race to train.  Going all out on a training run can ruin your training.  Save it for the race.  If the end of a workout feels like the end of a race, you’ve pushed too hard. )  Eat first, then shower.  Most gains from training actually occur after your run.  To get the most from your recovery, eat immediately after running.  Drink a shake, smoothie or meal replacement beverage within the first 15 minutes after a hard workout, race, or long run.  Then a well balanced meal within the next two hours.

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

(5km and 10km programs begin on Sept 13th)

Tuesday – August 25    8:00pm

Holding on 5km – 5-6km

Holding on 10 km – 5-6km

Half Marathon – Oakville/Scotiabank/Angus Glen 10km

Thursday – August 27 8:00pm    

Holding on 5km – 5km -w 400m repeats x 5

Holding on 10 km – 5km w400m repeats x 5

Half Marathon – 5km w400m repeats x 5

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

Saturday – August 29 8:00am  

Holding on 5km – 5km

Holding on 10 km – 10km

Half Marathon – Oakville = 15km, Scotiabank 11, and Angus Glen 9km

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

Tuesday – Sept 1    8:00pm

Holding on 5km – 5-6km

Holding on 10 km – 5-6km

Half Marathon – Oakville/Scotiabank/Angus Glen 10km

Have a wonderful week! Niki

Advertisements