Update – December 15 – Holiday Wishes/Holiday Motivation/Holiday Workouts

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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: 

Nothing is more gratifying to my heart than to know that my choice to become healthy and fall in love with running would affect all those looking on.

Michelle Hercules Walker

 

Play not only keeps us young but it also maintains our perspective about the relative seriousness of things.  Running is play, for even if we try hard to do well at it, it is a relief from everyday cares. 

Jim Fixx

 

Running is just a form of exercise until you love it.

Kristin Armstrong

 

The best way to spread Christmas cheer is singing loud for all to hear

Buddy the Elf 

News from the “Nest”: 

This will be my last update in 2015.  I find that this time of year has me reflecting on what has been brought into my life.  I am grateful for so much – including: 1) good health (despite my various kinks and minor issues), 2) a wonderful family (with three teenagers it’s not all rosy), 3) truly fantastic friends who let me vent when needed and allow me to support them when they need it, 4) a safe country to live in, 5) the ability to travel near and far to have new experiences and 6) music in all it’s forms (except for rap:).

Last but not least, I am grateful for all of you!  Nik’s Chicks continues to be a vehicle for me to share my knowledge and act as a catalyst to get women out the door and doing something for themselves. It’s a group of Veterans and Newbies who continue to inspire me to keep lacing up my own shoes and be the role model that I want to be. Thank you for sharing your many hours with me and others.  I hope that going forward into 2016, we all encourage more ladies to get out of their comfort zone and do something positive for themselves.

Best wishes from myself and my family for a happy and healthy new year.  Have a wonderful holiday season and I will see everyone out on the 2nd.  (The runs will still go forward in the regular time slots throughout the break, see below for details)

Seasons Greetings, Niki

Need Motivation to Run?:  So we all tend to overindulge during the holidays!  I get so frustrated with myself for that gain of 2-3 pounds over 2 weeks that occurs annually.  It’s sooooo hard to turn down the sweets and the extra big portions of turkey dinner. Here is some info that you might want to read….or not!!   Use this site to calculate your extra Christmas calories! http://walking.about.com/library/cal/blchristmascalories.htm 

Remember that jogging for 30 minutes burns about 250 calories.  Use this site to find out the calorie burn for other activities based on your weight  http://www.myfitnesspal.com/exercise/lookup 

Go into the holidays with a plan – decide ahead of a party/function what you will treat yourself to and how many drinks (empty calories) you will have.   Keep moving/exercising to offset your intake and start 2016 off on the right note:)  I will try my best if you will too.

Thank You for Food Bank Donations: Thank you to everyone who made Food Bank donations!  When combined with the ones from the neighbours and Bayley’s hockey team we collected 2 grocery cart fulls!  The gentleman at the Fare Share food bank sends his thanks!! Danielle, you rock:) Thanks for helping me with the gathering!

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Running Lights:  I have run out of the blue running lights but have just placed and order for 25 more!  When they arrive I will let you know. Only 7.00 each for more visibility!

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Do you have my “Easy Freestyle for Triathlon”DVD?:  I loaned this DVD to someone but I have no recollection of who!  If you have it, can you please pop it back to me so I can share with others? Many thanks!

YES I AM TALKING TO YOU!!! 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)  It’s important to run a slow to moderate pace for a warm up on every run.  If it’s really cold outside and you just woke up, take a little longer.  warm up until you are feeling loose.  Check in with yourself.  The warm up period is a great time to listen to your body because it will tell you, for example, if today is a good day for hills and tempo, or if today is a good day for just cruising. 2)  Holiday running suggestion:  Plan your runs in advance.  Look at your schedule for the week and write them in.  Having them in your planner makes it more likely to happen. Treadmill running may feel more taxing, but physiologically it is actually a bit easier than running outdoors.  ” Running on the treadmill, you don’t have to overcome the effects of wind resistance and you also have that assistance of a moving belt doing part of the work for you.” says Rick Morris. To more closely simulate road running, set your treadmill’s incline at one or two percent. 4)  Holiday running suggestion:  Shorten your runs.  Something is better than nothing!  Some running is better than no running at all, so rather than eliminate a run completely, cut it short.  Base your mileage on the time you have available.   5) Holiday running suggestion:  Go with the flow! Be flexible with your runs.  Try running at different times of the day so it can fit into your schedule.  6) When running in cold weather, add some electrolyte tablets/powder or better yet, choose a sports drink.  either of these options will help you stay hydrated – you do lose fluid even when it’s cold out – and the added salt and sugar lowers the freezing point of the beverage.

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

Tuesday – December 15   8:00pm

Holding on 5km – 5km

Holding on 10km – 10km

Learn to Run 5km – Warm up walk for 5 min, jog 8/walk 5(turn) jog 8, walk 5 min and stretch

Learn to Run 10km – 5km

Half Marathon – 8km

Thursday – December 17 8:00pm    

Holding on 5km – 5km with hill x 2

Holding on 10km – 5km with hill x 2

Learn to Run 5km – Warm up walk for 5 min,jog 20 continuous minutes (turn after 10) cool down walk for 5 minutes, stretch

Learn to Run 10km – 5km with hill x 2

Half Marathon – 6km with hill x 3

Saturday – December 19 8:00am  

Holding on 5km – 5km

Holding on 10km – 10km

Learn to Run 5km – Warm up walk for 5 min, jog 5 min/walk 3/jog 8 (turn after 4)/walk 3 min/jog 5 min, cool down walk for 5 minutes, stretch

Learn to Run 10km – 9km

Half Marathon –  13km

Tuesday – December 22   8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Learn to Run 5km – Warm up walk for 5 minjog 10 min/walki 3 (turn)/ jog 10min, cool down walk for 5 minutes, stretch

Learn to Run 10km – 5km

Half Marathon – 10km

Thursday – December 24 8:00pm    No run on Christmas Eve – here are the workouts to do on your own earlier in the day:)

Holding on 5km – 5km with 45 second sprints x 4-6

Holding on 10km – 5km with 45 second sprints x 4-6

Learn to Run 5km – Warm up walk for 5 min, jog 25 continuous minutes (turn after 12.5) cool down walk for 5 minutes, stretch

 Learn to Run 10km – 5km with 45 second sprints x 4-6

 Half Marathon –  6km with 45 second sprints x 6

Saturday – December 26 8:00am  

Holding on 5km – 5km

Holding on 10km – 10km

Learn to Run 5km – Warm up walk for 5 min, jog 25 continuous minutes (turn after 12.5) cool down walk for 5 minutes, stretch

 Learn to Run 10km – 9km

 Half Marathon –  15km

Tuesday – December 29   8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Learn to Run 5km – Warm up walk for 5 min, jog 25 continuous minutes (turn after 12.5) cool down walk for 5 minutes, stretch

Learn to Run 10km – 6km

Half Marathon – 10km

Thursday – December 31 8:00pm    No run on New Year’s Eve – here are the workouts to do on your own earlier in the day:)

Holding on 5km – 4km with 5 x 400m repeats

Holding on 10km -6km with 7 x 400 m repeats

Learn to Run 5km -Warm up walk for 5 min, jog 28 continuous minutes (turn after 14) cool down walk for 5 minutes, stretchHolding on 5km – 5km

Learn to Run 10km – 6km with 7 x 400 m repeats

Half Marathon –  7km with 9 x 400m repeats

Saturday – January 2 8:00am  

Holding on 5km – 5km

Holding on 10km – 10km

Learn to Run 5km -Warm up walk for 5 min, jog 28 continuous minutes (turn after 14) cool down walk for 5 minutes, stretchLearn to Run 10km – 6km

Learn to Run 10km – 10km

Half Marathon –  11km

Tuesday – January 5   8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Learn to Run 5km -Warm up walk for 5 min, jog 30 continuous minutes (turn after 15) cool down walk for 5 minutes, stretch Learn to Run 10km – 5km

Learn to Run 10km – 10km

Half Marathon – 10km

Have a wonderful couple of weeks! Niki