Update – September 16, 2015 – Lakeside Race Report/Helpful Info/New Programs Began Sunday

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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: 

Whether you jog or run is a question of semantics more than commitment or ability.

Marc Bloom

Running is a thing worth doing not because of the future rewards it bestows, but because of how it feeds our bodies and minds in the present.

Kevin Nelson

Running is a lot like life. Only 10 percent is exciting.  90 percent of it is slog and drudge.

Dave Bedford

News from the “Nest”: I love to race!  Not because I am on the podium or am fast:) I love to race because I thoroughly enjoy the time I spend with fellow racers, I like being part of an event, I love to hear the cheers of spectators telling me I am doing great and I LOVE crossing a finish line. That moment when you accomplish goal and your name is announced is really special.   Those emotions of pride, happiness, joy, relief are all bundled up into a very smiley moment that I wish I could bottle and save for a rough day!  It doesn’t really matter for me what type of race it is – running or triathlon.  If you haven’t ever signed up for a race, I highly recommend that you experience it at least once.  

The Lakeside Sprint Triathlon was a great one.  I woke to having a wakeful night and then sleeping through my alarm!! I managed to pick up Jo on time in a crazy rain and we were bound for Lakeside – wherever that was:) We did a little off roading in the middle of no where and then came upon the village south of Woodstock.  We met up with Lorraine who spent the night (luxury without her 5 kids) at a nearby B and B.  The weather here was sunny but chilly. We got our bibs, t-shirts and timing chips – then had to peel off some layers for body marking – brrrrr. Transition was a hub of activity and we all got set up. It was a mixed field and I racked my bike across from a guy wearing Team Canada clothing – no pressure (he left with a medal)!! The pre-race briefing was standard and we each set up our own transition areas. I took my time getting into my wetsuit and it paid off – no weird sensations or chafing points. We entered the 22 degree lake with the other athletes and I ran into Shelley – another Oakville Chick – who was doing the Swim/Bike option.  My swim was a PB despite my starting in the middle of things (I usually start on the outside), bike was a little gusty but the route was fine, run was on a dirt/gravel road with 4 aid stations in 5km! Jo passed me with 200m to go and Lorraine (cheese strings for fuel and a “I take my time” – 5min T1) wasn’t too far behind me. Post race snacks were good, but none of us won any door prizes:(  I would definitely do this race again.  Drive home was uneventful except for finding ourselves on the 401 in Milton when we thought we were on the 403 – post race fatigue?!

I forgot my phone in my car so no plethora of race pics to share! Thanks to Jo for this one:

Lakeside

Thanks girls for wonderful day!

Heels on Wheels:  Cyclepath on Speers Rd. is hosting a ladies night on October 3. Please note the part about WINE! I would have loved to go but won’t be in town.  You don’t have to be a cyclist to attend.  You do need to RSVP By calling or dropping into the store.  Thanks Ingrid for the info.

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Why Exercise?:  Are you looking for good reasons to convince yourself to exercise?  If so, check out this infographic: 16 Ways Exercise Can Make You Happier.  Thanks Anna-Maria!

Winter Running:  I know it’s way too early to even think about this, but it’s never too early to make some investments in good gear along the way so you are not dropping a bunch of cash all at once:) Here is an article with some very helpful info: Advice for Winter Running Gear

Buying a Sport Bra:  It doesn’t seem like instructions are warranted for this, but you’ll be surprised by at least a couple of things in this handout. Buying a Sports Bra  My personal favorites are Moving Comfort’s “Vero and Fiona”.  You can check out more styles at Moving Comfort Bras.  You can order online or buy at FootTools in Burlington and The Running Room.  If you are not too fussy, check out Winners and National Sports sale rack for good deals.

Unrelated Tidbits For Moms of Teens:

1) I have just gotten my eldest, Riley (17) into see David Lawson, Educational and Career Planner in Burlington.  Riley really liked David and has been completing personality/career tests which will be analysed.  Riley meets again with him next week to find out the results and discuss university school and program options. David prefers to see teens in early Grade 12 or late Grade 11.  Book really early as he has a 4-6 month wait list.  His services are not cheap (150.00/hr for 4-4.5 hrs), but it’s a better option than years of college or university in a program that is the wrong fit at 12,000+ a year!  I will definitely do this with my other two kids down the road.  For more information check out Lawson Career Solutions.  There are some good articles to read about how teens are “choosing in the dark”!  David also works with folks who want or need to make a career change.

2)I have mentioned this read to a few of my runners already. If you are looking for a good book to help you navigate the world of teenagers, this one is pretty good: 5 Love Languages of Teenagers  It follows up the author, Gary Chapman’s previous books “5 Love Languages” and “5 Love Languages of Children”, among others. It is available on audiobook for commuters and there are eBook and paper options as well.

NEW Programs Began on September 13th: I started new Learn to Run 5km and 10km Programs on last Sunday. There is still time to jump in!  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 Christine might be “in”. Daisy has officially joined 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) Ease aches and pains by sitting in a cold tub for 10-20 minutes after a hard run – this helps flush out waste products and reduce swelling and tissue breakdown.  You can also apply an ice pack to individual sore spots. 2)  Don’t worry about pace or miles covered when you’re just starting out.  The first step is to focus on building overall fitness – and to make exercise a habit.  The main health benefits )lower risk of cardiovascular disease, diabetes and hypertension) result from the time you consistently spend elevating your heart rate.  It doesn’t matter how many miles you cover while you are out. ) Compared with sedentary people, runners need more protein.  If you run an hour on most days, you heed about .6grams a protein per pound of weight, compared with .36 grams for couch potatoes.  That means a 150 lb runner requires 90grams a day.  But don’t try loading up at one or two meals; research shows spreading out your intake during the day is the best way to match your body’s needs. 4) Runners set themselves up for injury by wearing non supportive casual or dress shoes all day long.  As with running shoes, dress shoes should have a snug, supportive heel, a good feel through the arch area and no pinching or restriction in the forefoot.  Look for shoes that have form fitting, removable sock liners or consider buying an over the counter insert for added support. 5) Hydration before, during and after a run is important for all runners.  Your body weight, sweat rate and effort level along with temperature, humidity and elevation all affect how much you should drink.  Some runners get thirsty quickly; others can go hours without feeling the need to drink much.  If you drink when you are thirsty, you’ll stay adequately hydrated.  However studies show that it’s best to drink during runs of 90 minutes or longer.

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

(NEW 5km and 10km programs began on Sept 13th, but still time to jump in!)

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

Half Marathon – Oakville/Scotiabank/Angus Glen 10km

Thursday – September 17 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 – 4km with 30 second sprint repeats x 5 (You are welcome to join the half marathon ladies for 400m repeats instead. Just do the Bloomfield/Sandpiper/Nightingale loop to warm up and the do 5 court repeats, we will join you after we do a longer warm up).

Half Marathon – 7km with 400 m repeats x 8.  We will do a 2.6km out and back to warm up and the do the “courts” 8 times. 

Saturday – September 19 8:00am  

NEW Learn to Run 5km – Warm up walk 5 min, alternate 90 sec jogging and 2 min  walking for 20 minutes (turn after 10 min), 5 min cool down walk, stretch

NEW Learn to Run 10km – 6km

Half Marathon – Option 1: begin at  6:45am for 10km and we will circle back to meet up with 10km ladies to do 5km more  Option 2: Meet at 8am with other runners to do 15km.   Oakville = 5km taper, Scotiabank 15km, and Angus Glen 15km

Tuesday – September 21    8:00pm

NEW Learn to Run 5km – Warm up walk 5 min, alternate 90 sec jogging and 2 min walking for 20 minutes (turn after 10 min), 5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

Half Marathon – 10km (Oakville 1/2 runners do 5km)

Have a wonderful week! Niki

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One thought on “Update – September 16, 2015 – Lakeside Race Report/Helpful Info/New Programs Began Sunday

  1. Hi Nikki,

    You do know that Multisport posts pictures on their Facebook page for the event? Free to boot!

    Good to see you there! I know what you mean about racing.

    Dana

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