Update – September 10, 2015 – New Programs Begin Sunday/No Saturday Run This Weekend/Visibility/Apps

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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.

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Quotes of the Week: 

When you cross the finish line, no matter how slow or fast, it will change your life forever.

Dick Beardsley

Running is the greatest metaphor for life because you get out of it what you put into it.

Oprah Winfrey

News from the “Nest”: Don’t you just love this time of year when the routines begin again?  Fresh starts for bedtimes, wake up times, school starts and finishes…there is something about this structure which makes me more productive.  Having a very specific window forces me to get things done.  The same theory applies to my training.  After I sign up for a race, I have a specific schedule of training that I stick to in order to be ready to “race” – I use that term loosely:)  

Why not create your own fresh start by joining in with one of the Learn to Run programs which begin on Sunday 8:00am from 1438 Redwing Crt. Both the Learn to Run 5km and Learn to Run 10km programs (details below) are only 8 weeks long at 3 sessions per week.  So doable.  If have veterans returning, recent 5km runners bumping up and newbies hopping in for the first time.  Set your sights on a structured goal to get your very own feeling of accomplishment!

A quick good luck to the ladies racing in the Lakeside Sprint Triathlon this weekend.  I’m looking forward to a fun day with you!!

Are You Visible?:  It’s getting dark for those evening runs:(, so it’s time to break out or buy some gear that will make you highly visible to drivers. Here are some little things that are not expensive and work well: UFO light

MEC reflective strapScotchlite MECTurtle light MECMountain Equipment Co-op ($) and The Running Room ($$) have lots of options. With halloween coming up, check out the dollar store for really cheap offerings!  Try to purchase gear with reflective piping and wear lighter colours.

IPhone Apps:  I have mentioned these before but sharing again.  Cruise Control allows you to create a play list from your stored music and then play that playlist at the speed of your choosing – without the “chipmunk” effect!  Interval Timer allows you to set intervals (like 10 and 1) so you can build in a recovery walk.  Your music can still be played and the timer goes off too.  IPeriod is a really good one for those of you who have no idea bout the timing of your cycle. You can record days, flow, moods, symptoms, track ovulation, and more.  No more guessing when Aunt Flo will arrive – you can get a notification!cruise controlScreen Shot 2015-09-10 at 3.33.19 PM

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NEW Programs Begin on September 13th: I will be starting new Learn to Run 5km and 10km Programs on Sunday, September 13th at 8am.  (I have a triathlon race on Saturday and have moved the run to Sunday for this day only.) We will go forward with the regular Tuesday and Thursday 8pm and Saturday 8am sessions.  Remember that the programs are FREE and you are not required to attend all three sessions per week.  Just do the missed sessions on your own. Please pass the word onto your girlfriends and/or daughters.  I will get you to fill out a Waiver Nicole McLaughlin Waiver and Release before you begin with us and you can fill in an Emergency Contact form when you arrive for your first run.  Here are the programs you will be using: Learn to Run 5km Training Program (T,Th,S) and 10 Km program from 5km base (T,Th,S)  Hope we get a good turnout of returnees and newbies!

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…

Jackets and Tri Tops:  All of the jackets have been picked up and now we wait for cooler temps so we can wear them:)  If there is enough interest, I can put in a minimum order of 6 at 134 each, 12 at 113 each, or 25 at 102 each. Food for thought!! The tri tops still have a few to be 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

Oakville 5km: Some of the 5km ladies (Andrea, Ivanne) have recently signed up for the Nutrience 5km here in Oakville on September 23.  You can sign up for this race at Oakville 5m

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) Make the time. Establish a workout routine that blends well into the rhythm of your daily life. figure out what times of the day are most convenient to work out, and find a variety of safe, traffic free routes that you can take on a regular basis.  find the time of day when running is non-negotiable.  2) Want a tension releasing run? Hit the trails.  One study found that exercising in nature improved self esteem and mood.  Off-road obstacles will also force you to slow down and pay attention to your surroundings.  ) Chafing is the result of friction or skin on skin contact.  Running in the summer, which often entails sweat or rain soaked runs, can increase the amount of chaffing.  To avoid this, invest in an anti-chaffing stick or ointment.  also, be sure your running attire fits properly.  Ill fitting and loose clothing can lead to chafing.  4) The body parts most vulnerable to the sun’s rays ate the ears, lips, shoulders and top of the head.  These areas have a higher incidence of skin cancer.  To avoid extra damage and sunburn, apply sunscreen liberally to these areas.  Also, try wearing a cap or visor to block the sun.  Besides protecting your skin, the cap will keep your head cool on hot summer runs. 5) Finish happy.  Let’s face it: If it hurst, the chances of us repeating the activity again are slim to none.  When you stick with a plan that is based on your body an avoid pushing for a certain time or pace – you end up finishing happy.  And when you are happy, you want to do it again and again.  Running happiness leads to consistency and develops into habit.

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

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

Tuesday – September 8    8:00pm

Holding on 5km – 5-6km

Holding on 10 km – 5-6km

Half Marathon – Oakville/Scotiabank/Angus Glen 10km

Thursday – September 10 8:00pm    

Holding on 5km – 5-6km

Holding on 10 km – 5-7km

Half Marathon – (Supposed to be hill but giving you a flat regular run! – I am not out tonight) 7-9km 

Saturday – September 12 – NO WORKOUT (FOR THIS WEEK ONLY, BACK TO SATURDAYS NEXT WEEK)

Sunday – September 13

8:00am  NEW PROGRAMS BEGIN TODAY

NEW Learn to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10 min), 5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

Holding on 10 km – 10km

Half Marathon – Run will begin at  7am today only and we will circle back to meet up with Learn to Run 10km Runners!   Oakville = 15km, Scotiabank 19, and Angus Glen 11km

Tuesday – September 15    8:00pm

NEW Learn to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10 min), 5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

Holding on 10 km – 5-6km

Half Marathon – 10km

Have a wonderful week! Niki

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