Update – August 18, 2015 – Thanks for Donations, Tri Shirts Have Arrived, Races?

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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: 

I didn’t enjoy running at first. I thought it was boring.  Running in soccer was part of the game so it was okay, but not running for the sake of running.

Ray Steffen

Experienced runners learn to respect the changing needs of their bodies.  That’s the wisdom that comes with time, and – for good or bad – with age.

Fred Lebow

Running is a kind of truth serum.  It brutally strips away everything you put on and leaves you with only yourself.

Marc Parent

Hello ladies, here is the latest news from the “nest”!  I am back after almost three weeks of vacation. Three weeks of eating, drinking and visiting with family and friends. It’s difficult to stay on track with workouts but 5 runs and 4 swims later, I only gained a little weight!  This is an annual thing for me.  I start out with the best intentions and then it always slides:) I have accepted that this is part of my “circle of life”!  I will spend the next little while getting back on track.  Anyone else travel down this road? If so, we can get back on track together! 

Speaking of getting back on track, where has everyone been?  My spies tell me that attendance was poor in my absence!  It is summer….a time when vacations, kids and bbqs take priority.  Consider coming back and get a few runs in before the next round of 5km and 10km programs begin on September 13th.

Donation Request: Thanks to everyone who donated to the Chris Harper fund.  I have made an online donation of 240.00 on behalf of Nik’s Chicks. If you missed the chance to donate and still wish to,  go to http://www.gofundme.com/ChrisHarperFund Our thoughts go out to his family as they go through this difficult time.

ChrisHarper

Half Marathon?:  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).  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 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 to arrange a time. I would like to get their deliveries checked off my to do list!

Tri tops: The tops have arrived!  You can pick them up from me when you are out for your next run.

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

Angus Glen 10km and Half Marathon:  Mark November 8 on your calendar. The 10km program will begin from a 5km base on September 13th. Here is a link to your program.  10 Km program from 5km base (T,Th,S)  Register at https://www.events.runningroom.com/site/?raceId=11794

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)  Tracking your fitness doesn’t get cheaper, easier or more convenient than this method:  Take your heart rate for one minute first thing in the morning before you get out of bed.  Put two fingers on your pulse and time the number of beats per minute.  Write the number down in your training log.  as you get fitter, your resting heart rate will get lower.  That’s because your heart is getting stronger, so it doesn’t have to make as many beats to pump the blood that your body needs.  2)  Molasses is one sweetener you can feel good about.  Produced when cane sugar is converted into white sugar, molasses retains nutrients lost during refining; it’s high in iron, magnesium, and antioxidants that reduce DNA damage.  A study found that molasses has more of these protective compounds than maple styup, corn syrup, refined sugar and agave. )  Visualize warm-weather results.  Before you head out, remind yourself that each workout you do helps to acclimate you to the heat, which will help you handle race day much better.

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

Tuesday – August 18    8:00pm

Holding on 5km – 5-6km

Holding on 10 km – 5-6km

Half Marathon – Oakville/Scotiabank/Angus Glen 10km

Thursday – August 20 8:00pm    

Holding on 5km – 5km – 45 sec sprints x 5

Holding on 10 km – 6km – 45 sec sprints x 5

Half Marathon – 6km – 45sec sprints x 5

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

Saturday – August 22 8:00am  

Holding on 5km – 5km

Holding on 10 km – 10km

Half Marathon – Oakville = 19km, Scotiabank and Angus Glen = 15km

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

Tuesday – August 25    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

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