Update – February 18, 2016 – New Learn to Run 5km/Running Room Outlet Store/Choose a 1/2 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: 

A course never quite looks the same way twice.  The combinations of weather, season, light, feelings, and thoughts that you find there are ever-changing.

Joe Henderson

 

Running helps me stay on an even keel and in an optimistic frame of mind.

Bill Clinton

 

Find the good.  It’s all around you.  find it, showcase it, and you’ll start believing in it.

Jesse Owens


News from the “Nest”:  Looking forward to racing!  It’s been tough for me to be in a holding pattern – running just for the sake of running. This concept has worn thin after only a few runs. I need a specific purpose and nailing down a race is the answer:) Today, I went out to run early because I won’t be out tonight.  The 5km I did (…I know, a little short) was tough. Sure it was cold, but running by myself and for no real reason other than making sure I got out made the run feel so difficult and slow!!  I missed my Chicks.  Once we confirm a 1/2, I will print off my schedule and miraculously my focus will return. I will start to drink more water, eat better and get great sleep. As a result, I feel so much better.  Anyone else wanting a goal to shoot for? Mercedes 10km training pgm begins next Saturday and Run for Women 5km training pgm begins March 26. Come join us!!

Need Motivation to Run?:  I like this short video. This first time half marathoner is an average lady who tries something new!  This could be one of you….

Group Pic:  I have forgot to post this last week. We had a “fun” night running the hills with our headlamps on! Well….it was at least not as painful when you can commiserate/laugh with others!  Great job ladies:IMG_5313New Learn to Run 5km Program:  I doubt there are too many takers right now, but I will start this program after March Break.  You will be training for the Shoppers DrugMart Run for Women at Bronte Provincial Park on May 28.   The official start date will be March 26.  Here is your training program Learn to Run 5km Training Program (T,Th,S)  Remember that the programs are FREE!  Spread the word to your friends and co-workers so we will get a large turnout.

Looking for Some Deals on Shoes and Gear?: Check out the Running Room Outlet Store in Mississauga. http://www.runningroom.com/hm/inside.php?id=3601  Check out the link for address and a map.  It’s a bit tucked away.  You can always call ahead to ask about shoe brand/style/size.

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, Cassandra, Nicole, Stephanie, Joanne, Liisa 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. The Prolight is 94.00 and the WindDry is 115.00. We need a minimum of 6 for a repeat order.  If the six ladies listed below can confirm their interest, I can set up the order right away.  I will contact Louis Garneau and open up the online payment page.  There is a sizing chart there as well.

Jackets

WindDry: Shelley               ProLight: Maria, Joanne W, Cassandra, Nicole, Stephanie, Anca

Choosing a Half Marathon?:   I have narrowed down the half marathon options to these four races based on the number of weeks leading up to race day:

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://towomensruns.com/events/half-marathon-5k/  Downtown Toronto Women’s Only race

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

Here are the two programs which begin with 12-13 this weekend. Happy Half Marathon 2016 Training Program   and Toronto Women’s Only Half Marathon 2016 Training Program.  Please take a peek and consider the length of the program and what might work for you.  We can consider doing overnights for both.  My girlfriend has offered her chalet in Ellicotville the weekend of the 7th or we can overnight at a hotel in TO on the 28th to avoid the early morning travel and have a nice pre-race dinner on Saturday night.

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)  Go early.  Two-time Olympian Shayne Culpepper says that rather than putting off a run, she’ll head out even earlier than usual when she’s not in the mood to work out.  “If I have that extra cup of coffee or I wait an extra half hour, it becomes too tortuous,” she says. 2)  Running against traffic allows the runner to be in command and see what traffic is coming.  Keep your head up and stay alert. 3)  If you run in the morning, put your gear in the bathroom the night before – or even sleep in it.  If you run after work, change into your tights before you leave the office.  4) You want to be warm without sweating so much that you get a chill.  The rule of thumb is to dress as if it is 20 degrees warmer.  You should be slightly cool when you start.  Think layers of technical fabrics, to wick sweat, with zippers at the neck and underarm area to vent air as you heat up.

This week’s of workouts (Meet at 1438 Redwing Court):  Training for the Mercedes 10km will begin on Feb. 27th from a 5km base.

Tuesday – February 16   8:00pm

Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8-10km

Thursday – February 18  8:00pm I am not out tonight, Bayley has a hockey game. Just a regular run tonight.

Learn to Run 10km – 5-7 km

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 5-7km

Saturday – Feb 20 8:00am 

Learn to Run 10km – 9km

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon –  (Holding for now) 13km

Tuesday – February 23 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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