Update – March 25, 2016 – Learn to Run 5km Starts Saturday/Triathlon Info Night/Open Water Swimming/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:

(This one’s for you, Anca!)

When it’s pouring rain and you’re bowling along through the wet, there’s a satisfaction in knowing you’re out there and the others aren’t.

Peter Snell

 

For every runner who tours the world running marathons, there are thousands who run to hear the leaves and listen to the rain, and look to the day when it is suddenly as easy as a bird in flight.

George Sheehan

 

There is only one way to succeed in anything, and that is to give it everything.

Vince Lombardi

 

News from the “Nest”:  How did March Break work for you from a fitness perspective?  Did you stay on track with your workouts or was it easier to miss a few and overindulge?!  Sometimes, getting out of your regular routine can wreak havoc on your best intentions. When you are on holidays, it’s easy to sleep in, have a few extra drinks and eat some fantastic food.  There isn’t anything wrong with this, but too much down time can make it difficult to get back into the routine.  Next time you travel or have time off with your family, make a plan. If you can’t fit in a long run, go for a walk.  If the area you are staying in may not be safe enough to run outdoors, hit the gym with a great playlist.  Do activities with your family that require you to move – hiking, swimming, etc.  You may not be able to stick to your running schedule but the moving and moderate indulgences will prevent you from having the feeling that you are starting from scratch when you get back home.

Need Motivation to Run?:  Sometimes we all need a little extra push.  I think this video would have helped a few of you yesterday:) 

NEW Learn to Run 5km Program: The official start date is March 26 at 8am. 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. We meet at the corner of Redwing and Blackbird Courts.  Come a few minutes early to fill out a waiver and an Emergency contact form.

Triathlon Info Night:  I have done this in the past and it seems like a good time to do it again!  I will host a triathlon info night in lieu of a Tuesday night run on April 5th – 8pm – mark your calendars.  Come out for a relaxing evening with some wine and munchies.  There will be ladies with triathlon/duathlon experience in attendance and we welcome potential newbies to come out and ask as many questions as you can think of.  We will discuss races, training, the race day dry run and how much fun triathlon really is.  Please RSVP me at mclaughlins1438@gmail.com so I have and idea for numbers. I will list your names here:

Niki, Shelley G, Jo D, Cassandra, Maria

If anyone is interested in running earlier, at 7:00pm, bring along a change of clothes for after!

Open Water Swimming: This summer’s swimming at Kelso will begin on May 21. The group swims twice a week Thursdays 6-8pm, and Saturdays 8:30-10:30 in the boating area – not in the swimming area.  Before you register with them you must become a member of Triathlon Ontario http://triathlonontario.com/members/registration/ – Then go to http://kelsoows.wix.com/swim#!information/c20r9 to fill out a waiver to bring with you to the lake and pre-register. The fees don’t cover the Kelso park entrance fee.  I buy an annual pass and you are welcome to carpool with me:)  It is recommended to wear a wetsuit and swim cap & goggles.  Inexpensive wetsuits can be ordered at http://www.xterrawetsuits.com/.  Sign up for the emails and receive discount codes for 50-55% off.

This is a great place to learn how to swim in a lake because it feels safe – the lifeguards check swimmers in and out and they patrol the lake in kayaks and boats and can assist you if needed:)  We usually head to the lake at 6:15 on Thursdays and get back in time to run at 8.  On Saturdays, we try to go running earlier and head to lake around 9am.

Right in the thick of things

This is Jo in her half Ironman, Kelso swims are not this busy!

Jackets:  The online order system is all set to go – The deadline has been extended until April 10. 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 and look as good as we do:).  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 April 10. 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, Anca, Nicole – need 2 more!!

NEW Learn to Run 5km Program: The official start date is March 26 at 8am. 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. WE meet at the corner of Redwing and Blackbird Courts.  Come a few minutes early to fill out a waiver and an Emergency contact form.

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

IMG_4089

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)  Feeling tired?  Instead of taking days off, throw some walk breaks into your run.  Use the breaks to refuel, stretch out sore muscles or get inspired by scenery.  2)  Ask a friend to bike alongside you when your running partner isn’t available. 3)  Like cross training, “cross-eating” adds needed variety to your diet – and life.  Expand your nutritional repertoire by trying one new food each week.   4)  A healthy runner is a happy runner.  As soon as you feel like you are coming down with something, pamper yourself: Eat more healthfully (think lots of fruits and veggies) and get extra rest.  A little prevention today means you won’t be debating next week whether you’re too sick to run.

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

Tuesday – March 22   8:00pm

Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 6-8km

Half Marathon – 10km

Thursday – March 24  8:00pm

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 26 8:00am NEW Learn to Run 5km begins today!

NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10km), cool down walk 5 min. Stretch.

Learn to Run 10km – 8km

Holding on 5km – 5km

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

Toronto Women’s Half Marathon –  15km

NEW Sprint Tri – 33 bike/12 run

Tuesday – March 29 8:00pm

NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10km), cool down walk 5 min. Stretch.

Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 6-8km

Toronto Women’s Half Marathon – 10km

NEW Sprint Tri – 25 bike/14 swim

Thursday – March 17 – 8:00pm

NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 minutes (turn after 10km), cool down walk 5 min. Stretch.

NEW Learn to Run 10km – 5km with 45 sec sprints x 5

Holding on 5km – 5km with 45 sec sprints x 5

Holding on 10km – 7km with 45 sec sprints x 7

Toronto Women’s Half Marathon – 7km with 45 sec sprints x 7 

NEW Sprint Tri – 28 run/22 swim

Have a wonderful week! Niki

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3 thoughts on “Update – March 25, 2016 – Learn to Run 5km Starts Saturday/Triathlon Info Night/Open Water Swimming/Order your Jacket ASAP

  1. Hi!

    Will be back to running with you guys next Tues. Doing some version of the 5 km again – haven’t run in a lonnnggg time.

    Happy Easter. Susan.

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  2. Happy Easter! Grace and I are returning for the Learn To Run 5k. We just haven’t got our acts together yet. This week will be spotty for us- we both have work/travel commitments. See you soon!

    Sent from my iPhone

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  3. Hi Ladies – I hope you all had a great EASTER weekend! I am looking to join a fun running group in Oakville. I have been running on my own both outdoors but mostly indoors. The upcoming race dates mostly conflict with my crazy schedule but I would love to join you for the fun of it ….is that allowed?
    I would love to join you this upcoming Saturday onwards…..for the Learn to Run 5Km with hopes to move into the 10Km eventually.

    I look forward to meeting you all soon!! Danielle

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