Update – February 11, 2016 – Prep For The Cold/Want to Try Hockey?/5km Program Starts in March

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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: 

winter-running pic

Anything worth doing is going to be difficult.

 

Fauja Singh, 100 years old, after finishing the 2011 Toronto Marathon in 8 hours 25 minutes

 

Cold quoteNews from the “Nest”:  Brrrrrr…it’s cold out there. When the temps feel like -15 or lower it will require additional layers.  Add an extra long sleeve shirt on top, wind pants over 2 layers on bottom, neck/face warmer is a must, consider 2 hats.  Interestingly, I still only wear one pair of wool socks!  I may throw a hand warmer inside a mitten and switch half way through the run. Don’t forget extra moisturizer on your face and protect your lips as well. I will be out running tonight and hope there might be a few brave souls joining me. Looking ahead to Saturday…I will make the call on Friday night.  The forecast is calling for “feeling like -22″…but it will be sunny which makes a big difference.  If it looks too cold, I will bump the 8am run to Sunday. I think it’s empowering to conquer the elements.  People will think you are CRAZY to run in the cold…but it feels fun to defy logic and just get out there!!

Need Motivation to Run?:  (He is now 104 years old:)

New Learn to Run 5km Program:  I doubt there are too many takers right now, but I will start this program after March Break.   Keep an eye out for the official start date in future updates.  Here is your training program Learn to Run 5km Training Program (T,Th,S)

Any Wannabe Hockey Players Out There?:  I am missing playing hockey but don’t want to commit to playing with a team.  Are any of you interested in doing a development class?  Not sure what to day/time/cost would be but I think if there were 6-8 ladies interested, we could set something up.  A little fun and fitness!!  Email me if this might be up your alley.

Mercedes 10km: Sounds like more of you are aiming for this race!  If you are currently sitting on 5km, your Learn to Run 10km program to get you ready for this race officially begins on Saturday, February 27. Print off a copy of the program 10 Km program from 5km base (T,Th,S) and write Feb. 27 under week one and add other subsequent dates!   Remember to register at https://raceroster.com/events/2016/5500/mercedes-benz-oakville-10k.  You have to sign up on website and then register with team Nik’s Chicks with password running.  We will definitely be going out for a group brunch afterwards to celebrate.  So far we have myself, Anca, Christina registered.

Jackets:  I am considering another jacket order if there is enough interest.  Please send me a note if you are and I will add your name to the list.  Please mention if you would like the light weight ProLight or heavier weight WindDry.

Jackets

WindDry: Shelley               ProLight: Maria

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 have all arrived.  You can pick up your fully functioning light from me for only 7.00.  Cassandra, I still owe you 6.00!

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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.

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)  You can strengthen your ankles and improve your balance with this simple exercise:  Stand on one leg with your eyes closed for up to 30 seconds.  Switch legs and repeat.  Do this exercise twice a day for a few weeks. 2)  Goal: Fit into your too-small jeans.  Achieve it: The longer you’re on your feet, the more calories you’ll burn.  If you normally run continuously for 20 minutes, add several one minute running/one minute walking segments and gradually increase your time to 45-60 minutes.  Walk for 10 minutes to cool down.  On non running days, walk up to 60 minutes. 3)  If you haven’t eaten within 3 to 4 hours, have a small snack, such as a banana with a sports drink or an energy bar up to 30 minutes before your run.

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

Tuesday – February 9   8:00pm

Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8-10km

Thursday – February 11  8:00pm Too cold for a fancy workout tonight:)

Learn to Run 10km – 5-7 km

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 5-7km

Saturday – Feb 13 8:00am 

Learn to Run 10km – 8km

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon –  (Holding for now) 13km

Tuesday – February 16 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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