Update – March 3, 2016 – Order a Jacket by March 12th/Half Marathon in Toronto/Wanna Play Hockey?

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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: 

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News from the “Nest”: It’s good to be back in a program again. It is strangely fulfilling when I cross of the workouts on my schedule.  I get to see my progress as race day gets closer and it’s also nice to be training with friends towards a common goal.  I have officially registered for the Toronto Women’s Half Marathon on May 29.  Putting my money down makes it official! Bring it on.

Need Motivation to Run?:  Here are some tips for Newbie runners – some things to think about as you contemplate beginning the Learn to Run Program that begins on March 26th!   http://www.runnersworld.com/social-studies/11-tips-for-new-runners?cid=OB-_-RW-_-TB

Hockey Anyone?:  Have you ever wanted to play hockey?  I have put together a 5 week development session for ladies only.  They will take place on Wednesday evenings 8:30-9:30pm at Cutting Edge Hockey Development Centre at 1130 Speers Rd. The start date is either March 23rd – after March Break.  The fee will depend on the number of ladies we get.  The ice time plus coach is 225.00 plus tax per session divided among the number of participants.  If you are game to strap on some gear and come out to have some fun while learning a few basic skills, please let me know!   Playing hockey will certainly put a smile on you face and give you a better appreciation for what our kids can do out there:) Please pass along to anyone you think might be interested.

Currently I have myself, Erika, Debbie, Tammy, Christina, Jane, Michelle N and Joanne W confirmed.  I have Melissa, Myriah, Sue, Tania and Christine G as maybes. Lisa?  Email me soon.  I will send an email to the hockey ladies directly with the final details. You will want to arrive 20-30 miutes early to have plenty of time to get your gear on.

Jackets:  The online order system is all set to go – The deadline has been extended until March 12. Go to https://ppr.louisgarneau.com/NIKSCHICKS6LG0631 The Prolight is 96.00 (which includes a 2.00 admin fee to cover shipping) plus taxes . Thank you to the 3 ladies who have already placed their orders – we need a minimum of 6 for the order to proceed. Even if you are new to the group, you are most welcome to purchase a custom jacket.  The equivalent retail price on a similar jacket is 140.00-150.00.  You are getting the jacket at cost, I don’t make any profit:) The online ordering system will close on March 12. We want a quick turn around so the sooner the better with your orders.  The jackets will be shipped to me and I will pass them along to you when they arrive. There is a sizing chart online as well.

Jackets

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

Choosing a Half Marathon?:   I have made an executive decision and have chosen the Toronto Women’s Only Half as our group race:)

May 29 – http://towomensruns.com/events/half-marathon-5k/  Downtown Toronto Women’s Only race

Here is the program which we will use.  Toronto Women’s Only Half Marathon 2016 Training Program.   We can consider doing an 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. Kind of like a mini Girls’ Weekend:)

New Learn to Run 5km Program: The official start date will be March 26. You will be training for the Shoppers DrugMart Run for Women at Bronte Provincial Park on May 28 or the Toronto Women’s Only 5km on May 29.    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.

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.

MEC Race Series:  If you are looking to do some races this spring and summer but don’t want to spend a lot of money, consider the MEC race series in Burlington for only 70.00. https://events.mec.ca/node/103016  Sign up soon, it’s almost sold out.

Running Lights: The batteries for the lights have all arrived.  You can pick up your fully functioning light from me for only 7.00.  

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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)  When starting a running program. new runners often make the mistake of thinking in km increments – 1km, 2km, 3km. Instead, think minutes, not kms.  2)  Consider taking a short break from running if you think you’ve got the beginning of an overuse injury or you’re truly fatigued.  A couple days of rest may be the thing to reinvigorate you.  Call this one instant running motivation for three days from now. 3)  Feel a need for speed. Sometimes you  need the thrill of movingyour legs as fast as they can go. To get the wind blowing through your hair, try six to eight 200-meter repeats at your mile race pace.  4) When running in a group, don’t get lured into always running a hard pace.  Run your pace – and ask them to do the same if they are willing.

This weeks workouts (Meet at 1438 Redwing Court):   Learn to Run 5km begins March 26.

Tuesday – March 1   8:00pm

Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8km

Thursday – March 3  8:00pm

Learn to Run 10km – 4-5km with hill repeats (meshing this group with the 1/2 marathoners on Thursdays so we all do the same workouts)

Holding on 5km – 5km with hill repeats

Holding on 10km – 5-6km with hill repeats x 3

Half Marathon – 6km with hill repeats x 3  We will carpool to the Central Library to run the 1 km loop there. It’s one km per loop for anyone up for doing 6 hills.  They are shorter and less steep than Lions Valley Hill. 

Saturday – March 5 8:00am 

NEW Learn to Run 10km – 6km

Holding on 5km – 5km

Holding on 10km – 10km

NEW Toronto Women’s Half Marathon –  11km

Tuesday – March 8 8:00pm

NEW Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km

NEW Toronto Women’s Half Marathon – 10km

Have a wonderful week! Niki

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