Update – January 27, 2016 – Book Launch/Race Report/MB 10km/Find a Half Marathon

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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! You can also check out the Nik’s Chicks Facebook page at https://www.facebook.com/groups/132984713404930/

Quotes of the Week: 

If you want to become the best runner you can be, start now.  Don’t spend the rest of your life wondering if you can do it. 

Priscilla Welch

 

Vary your training, your running partners, and your environment.  Only your imagination limits the ways you can spice up your running routine.

Bob Glover

 

Some runners judge performance by whether they won or lost.  Others define success or failure by how fast they run, whether or not they matched their expectations.  Still others judge performance by how good they felt running.  Only you can judge your performance.  Avoid letting others sit in judgement of you.

Hal Higdon

News from the “Nest”: I need a race!! I need a purpose to my running.  I am finding it difficult (after only a week:) to be in a holding pattern. I like crossing off completed runs on my training program.  I love to see the progress towards Race Day. What is your motivation to run? Alone time outside of the house, appearance, personal bests?  Whatever you motivations are – tap into them! Use them to remind yourself why you will lace up and hit the road again.

I have found some half marathon options and shared them below.  I hope we can collectively choose one so I can “rejig” the program and start making “X”s again!!  ‘Cause you know I am definitely not doing a half alone:)

Need Motivation to Run?:  You can start running at any age – check out Betty Jean McHugh: http://runningmagazine.ca/betty-jean-mchugh-a-long-time-running/  (Thanks Shelley)

Promoting a Book: A good friend, Roslyn Fisher RNCP, has recently launched her book “Power of the TableScreen Shot 2016-01-27 at 2.42.12 PM

and here is a link to the video explaining where the motivation for the book came from

She is an Oakville resident and I have known her for a couple of years now.  I haven’t had a chance to read it yet, but the tips and info on her website http://www.highwaytohealth.ca/  are wonderful. Here is a link to the article about the book in The Oakville Beaver Beaver Article.  I hope you order a copy from her website, Amazon or iBooks!

Race Report: Shelly has been a friend of mine since our Halifax days.  Our husbands started working together 25 years ago!  We were pregnant with our boys at the same time and she was my partner in crime for our first venture into triathlons! I am so glad that she has jumped in with Nik’s Chicks and I am happy to share her race report with you:

Robbie Burns Race – January 24th

When I started running again last summer after quite a hiatus and had some success at a couple of 5k races, you said “now you are ready to come out and join the learn to run 10k program”. I hummed and hawed about this, not sure I could do it… But in your incredibly inspirational way, you convinced me and out I went.  From that point on I wanted to set a goal to keep me motivated.  So I chose the Robbie Burns 8k race in Burlington which was this past weekend!

Arriving in my Nik’s Chicks running jacket and my Mothers McPhee tartan (lots of kilts and colourful tartan scarves), I was ready to run.  As I went for my 3rd washroom run (😉), it was now 2 minutes before race time and the bagpipes were playing us to the start line.

Countdown and off we went….  Weather was great, road was flat (a big square in downtown Burlington) and pace was great.  Around 3.5km a lovely older gentleman ran up along side me and started chatting.  We (he did most of the talking) talked about his daughter – extremely proud, the races he and his wife do – mostly duathlons and lots of running – over 25 years. He talked the whole way to the finish line until I thanked him just prior to my final kick in.  Race time 48:26!  I had hoped for a 6:30 pace, not knowing what to expect, so was thrilled!

This was a fun race.  Loved the Scottish feel given my heritage and although there were some quick times out there, there were a wide range of ages, shapes and sizes so a race for all!!

Shelley

Congrats Shelley!!!

Mercedes Benz 10km:  There have been many Chicks who have participated in this race in years gone by and I know some of you are planning on running it this year. Mauro Campanelli has reached out to Nik’s Chicks in an effort to increase the number of participants so the sole charity, The Lighthouse Program for Grieving Children, will receive more funding. The race date is April 24th (8am) and you can register for the 10km or the 5km option at https://raceroster.com/events/2016/5500/mercedes-benz-oakville-10k.  The race organizers have a fundraising goal of 50,00.00.  Currently to registration fee is only 45.00 and they always have a great t-shirt:)  I have entered the race and created team Nik’s Chicks – password running. If you sign on, be sure to join the team!

For past group races we have followed up with a group brunch.  I am happy to organize this so keep me posted so I can track the numbers.  Also, I am willing to drive and can take 7 others with me in my van – first come first served!

Choosing a Half Marathon?: The consensus is that the ladies want to push back the Half Marathon race to a late April/May date and allow some of the 10 km runners to catch up and maybe join us.  We will go into a holding pattern for the next few weeks (alternating 13 and 15kms) for the long runs.  Tuesdays will stay around 10km and Thursdays 6-8km. Ladies, do a little research to see what our race options are for that general time of the year.  It would be great to come up with a race that is unique and fun instead of just Mississauga and Toronto 1/2s.

I have found these races – any thoughts?

April 3 – http://www.theannarbormarathon.com/ About a 4 hr drive.

April 9 – http://martianraces.com/index.php/events/marathon-half-marathon  3.5 hr drive to Dearborn, MI

May 1 – http://www.couriraquebec.com/internationalhalfmarathon/  Girls weekend in Quebec City?

May 1 – http://mississaugamarathon.com/half-marathon/  In nearby Mississauga

May 1 – http://www.torontomarathon.com/  Toronto Half

May 7 – http://www.grandislandhalfmarathon.com/   Just across the border and close to outlet stores:) Only 300-400 runners so one of you might place in your age group!!

May 7 – http://happyhalfrun.com/  This one is in Ellicotville, NY.

May 29 – http://www.buffalomarathon.com/half-marathon/  Downtown Buffalo

Running Lights: The batteries for the lights arrived but I received 5 instead of 50 – so I am waiting on the rest of the batch:) 7.00 with batteries and 5.00 without for the time being!

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Facebook:  I set up a Nik’s Chicks Facebook page years ago before I started this blog.  The activity on it seems to have fizzled in recent years.  Thanks to Amy for suggesting we start using it again.  It could be a great vehicle for you Chicks to communicate with me and each other about alternative run times, registering for races, recipes, good sales on running gear, etc. You can find the page here https://www.facebook.com/groups/132984713404930/  and then send me a request to join the group.

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.

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)  For stronger feet,  stand on stable ground, balance on one foot with eyes open.  Once you can do that for one minute, try it with eyes closed.  Master that and then move to an unstable surface – mini trampoline, foam block, wobble board, BOSU trainer. 2)   If you start to slouch during a run, take a deep breath and feel yourself naturally straighten.  As you exhale simply maintain that upright position. 3)   Think fast.  Run for 20 minutes as slowly as you want, then turn around and run home faster. 4)  To get past plateaus, add hills, increase the time of your tempo run or try longer or faster repeats.

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

Tuesday – January 26   8:00pm

Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8-10km

Thursday – January 28 8:00pm We are going to try something a little different:) Meet at my place for an 8pm departure with a headlamp (I have a couple) or small flashlight! As long as the roads are clear, we are going to drive to the plaza at the top of Neyagawa on the West side where Cynthia’s restaurant is.  We will jog along Dundas and dip into Lions Gate Park for 4 hill repeats (or half hill repeats if you prefer). This hill is only 300m long. Then we will happily run back to our cars.  (I will take my van and I have room for 7 Chicks). It will be a challenging workout, but a shorter one. If the roads are snow covered, we will do the usual 5-6km from my place.

Learn to Run 10km – 5km with 4 x hills

Holding on 5km – 5km with 4 x hills

Holding on 10km – 5km with 4 x hills

Half Marathon – 5km with 4 x hills

Saturday – January 30 8:00am

Learn to Run 10km – 7km

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon –  (Holding for now) 13km

Tuesday – February 2  8:00pm

 Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8-10km

Have a wonderful week! Niki

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