Update – January 7, 2016 – Happy New Year/New 10km Program/Running Lights Arrived

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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.

Type your email address in the blank to the right and click follow to automatically receive my updates!

Quotes of the Week: 

When work is infused with joy, it changes everything about the attitude behind the effort.  The resistance is removed.  Things flow rather than push.

Kristin Armstrong

 

Anything worth doing is going to be difficult.

Fauja Singh

 

Stadiums are for spectators.  We runners have nature, and that is much better.

Juha Vaatainen

 

The miracle isn’t that I finished.  The miracle is that I had the courage to start.

John Bingham

News from the “Nest”: Happy New Year! January always brings thoughts of fresh starts regardless of whether I officially make a resolution or not:) How about you?  Do you feel the need to re-evaluate the past year and tweak things going forward. If you could do anything differently what would you change? On the running front,  I would sign up for more races so I can enjoy the fruits of my labours! My 1/2 marathon in November with Danielle, Lisa and Christine was a running highlight.  Maybe I will find some new ones to try – no mud runs though:)  Any takers?! On a personal front, I am planning on trying new foods. I know it sounds lame, but I really like eating foods that I already know that I like. I am not adventuresome (read picky) and I really limit my options for eating out and seem to be passing my resistance onto my daughter.  I know it will be a struggle but here it goes…we cooked thai food last night – a first in the McLaughlin household:)

I won’t be out running tonight due to my daughter’s hockey game.

Reminder – order your Road ID bracelet or shoe tag ASAP so you have some ID on you every time you run! Only 20.00 for some peace of mind.

 

Need Motivation to Run?:  Are you looking for some nudges in the right direction?  Here are some great “one liners” – running quotes followed by advice and explanations. Check out http://www.runnersworld.com/advice/winning-one-liners?cid=NL_QOTD_-_01072016_WinningOneLiners&smartcode=YN_0006323701_0001537597

New Program: The last round of programs have ended – congrats to the Learn to Run 5km girls who had started from scratch in November.  The next Learn to Run 10km program will begin on Saturday, January 16th.  We will hold off on a new Learn to Run 5km until March (unless there are some interested (and hardy) ladies out there). Here is your new program to get you from 5km to 10km: 10 Km program from 5km base (T,Th,S)

I am modifying the Get Lucky Half Marathon program since a few weren’t able to get consistent runs in over the holidays. Instead of getting to 23km in training we will get to 21.  The program preps for March 12 race day or any close thereafter. Modified Get Lucky Chicago 2016  We will follow this one, not the original:)

Running Lights: My recent light order has arrived!  Only 7.00 each for more visibility!   Bring cash to the runs and I can give one to you.

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Swimming:  There are a few of us meeting at QE Pool Friday mornings 10:00 – 10:45 to do laps.  Feel free to join us if you are interested. Don’t forget your cap, goggles, flip flops, water bottle, towel, shower items, lock.

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 2016: 1)  Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture.  For optimum performance your shoulders should be low and loose not high and tight. 2)  When running in a winter wonderland, look for snow that has been packed down – it will provide better traction.  Fresh powder can cover up ice patches.  If the roads and sidewalks are sheets of ice, stay in. )  If you enjoy other cross training activities, winter is the time to plug them into your schedule, even if that means running one less day a week.  That could be snowshoeing, spinning or cross country skiing – making the most of the winter season is an effective way to boost fitness, utilize a variety of muscles and keep the program fresh.

This week’s of workouts (Meet at 1438 Redwing Court): NEW 10km Program begins on January 16th

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

Half Marathon – 10km

Thursday – January 7 8:00pm

Holding on 5km – 5km with hill x 2

Holding on 10km – 5km with hill x 2

Learn to Run 5km – 30 continuous minutes or around the “big block”. (L on Westoak/R on Upper Middle/R on Third Line/R on Sandpiper/ L on Nightingale)

Half Marathon – 6km with hill x 3-4

Saturday – January 9 8:00am

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon –  (Modified Get Lucky 1/2) 13km

Tuesday – January 5   8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8km

Have a wonderful week! Niki

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