Update – March 10, 2016 – Train for a June Triathlon/Hockey Sessions are Filled/Order your Jacket ASAP

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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”:  I am a Maritimer at heart and so I must talk about the weather this week! From a huge dumping of snow last Tuesday to 16 degrees and sunny yesterday – wow! I woke up yesterday with a rejuvenated spirit.  It’s almost like I was a solar panel and the sunshine just filled me up with energy.  I felt alive and energetic and ready to take on the world:)  Today, despite my rough night, oversleeping and forgetting to give my MIL a drive I still have a sense that I am coming out of hibernation.  Spring usually isn’t my favorite season, but this year it’s working for me. Maybe I have a little seasonal affective disorder, maybe I’m just getting older – who knows! All I really know it I have a spring in my step and I am actually looking forward to the hills tonight:) Who’s with me?!

I was chatting with the Chicks about the benefits of stretching out your run and getting more time on your feet in.  It takes men about 20 min to start using body fat as an energy source when exercising.  For us women it takes about 40 min – I know, right!! How unfair.  We are more efficient at holding onto body fat so the species will survive a famine – outdated adaptation but it still stands. So if you want to use running to help change your body composition, you need to stay out there longer.  This is a good reason to go from 5km to 10km and seriously consider doing a half marathon!! Still time to jump in with us for the Toronto Women’s Only on May 29…

Need Motivation to Run?: Hate Running? Here are some reasons to give it a second chance:) http://dailyburn.com/life/fitness/love-running-tips/

Who Wants to do a Triathlon?:  When I was living in Halifax 10 years ago, a bunch of us ladies started from scratch and got into triathlons.  It was the perfect thing to shed my remaining baby weight and get me out of my gym fitness rut. Training for a Try a Tri or Sprint only takes 5-6 hours a week. If this interests you, here is a basic program to follow Sprint Triathlon (14 week pgm) June 2016 We will be shooting for a race in mid to late June so this 14 week program begins March 19.  The schedule looks full, but the Sunday, Monday and Wednesday sessions are all optional. It’s early to get outdoors on bikes so pick up a spin class or two.  If you will be training for a 10km race or half marathon, you can still follow along with this pgm.  Your Saturdays will have your long run, so throw a spin class in on Sunday:) If a Sprint Tri (750m swim/20km bike/5km run) feels too challenging, consider a Try-a-tri (400m swim/10km bike/2.5km run).  This program will prep you for both.

The triathlon community is very welcoming to newbies.  Check out these sites for more info http://www.trinewbies.com/ and http://www.swimbikemom.com/.  If you are looking for a good read try “Triathlon for the Every Woman” by Meredith Atwood. It’s an honest, funny read about one woman’s introduction to the sport. Check it out at Amazon. It’s avail at http://www.audible.com/search/ref=a_mn_mt_ano_tseft__galileo/186-2284367-5158530?advsearchKeywords=meredith+atwood&x=0&y=0  in audiobook format.  Here is a handout I put together to shed some light on tris for the newcomer: Thinking About Doing A TRI

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.  Currently we have hit the max of 15 participants. If you are interested let me know so I can contact you if a spot opens up!! 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.

Confirmed:1 Myself, 2 Joanne W, 3 Erika I, 4 Tammy T, 5 Christine W, 6 Debbie M, 7 Michelle N, 8 Jane R, 9 Christine G, 10 Christina B, 11 Sherrie F, 12 Myriah (last 3 sessions), 13 Sue H, 14 Janet N, 15 Janice M           Maybes: Melissa A, Tania G

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:)

We will be running 13km this weekend but if you have hit the 10km base, go for 11 or 12 this weekend and we can get you on track with us in just a couple of weeks:)  Maybe this news story will shake some of your doubts away…

Eight-year-old with Canadian roots sets WR at Alabama half-marathon

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.

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.  If you are interested in doing a triathlon, you can do your swims on Tuesday and Thursday nights after your run 8:30-10pm!!  Here are some swim etiquette tips to read before you hit the pool: 

Swim Etiquitte

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) New runner rule of thumb: Focus on going further before going faster.   2)  Pay yourself.  Set a price for attaining a certain weekly mileage goal.  When you hit it, pay up.  Keep your mileage money in a jar and once it accumulates, buy yourself something new! 3)   Goal: Finish strong.  A good objective for runners who have completed at least one race.  Train for it: On one of your 30 minute weekday runs, pick up the pace for the last mile, then walk 5 min to cool down.  Increase your weekend long run to two miles farther than race distance.  4)  “Don’t accept anyone else’s preconceived limitations.  If there’s something you want to do, there isn’t any reason you can’t do it” – Amy Dobson, amputee marathoner

This weeks workouts (Meet at 1438 Redwing Court):   Learn to Run 5km begins March 26. Sprint Tri Program begins March 19.

Tuesday – March 8   8:00pm

Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 6-8km

Half Marathon – 10km

Thursday – March 10  8:00pm  We will head back to Lion’s Valley tonight since the snow has melted and we missed the hills last week.  Bring your headlamps!!

 NEW Learn to Run 10km – 4-5km with 1-2 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 4-5

Half Marathon – 6km with hill repeats x 4-5  

Saturday – March 12 8:00am 

NEW Learn to Run 10km – 7km

Holding on 5km – 5km

Holding on 10km – 10km, or stretch it to 11 or 12:)

NEW Toronto Women’s Half Marathon –  13km

Tuesday – March 15 8:00pm  I will be away tonight!

NEW Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 6-8km

NEW Toronto Women’s Half Marathon – 10km

Thursday – March 17 – 8:00pm I hope to be back!

NEW Learn to Run 10km – 5km with 4 x 400 m repeats.(1.5km out and back for warm up, turn at Old Oak Dr.)

Holding on 5km – 5km with 4 x 400 m repeats.(1.5km out and back for warm up, turn at Old Oak Dr.)

Holding on 10km – 7km with 400m repeats x 7 (1.5km out and back for warm up, turn at Old Oak Dr.)

NEW Toronto Women’s Half Marathon – 7km with 400m repeats x 7 (1.5km out and back for warm up, turn at Old Oak Dr.)

Have a wonderful week! Niki

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