Update – April 5, 2016 – Triathlon+Duathlon Info Night/Order your Jacket ASAP April 10 Deadline!/Hats and Tops for Sale

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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:

Go fast enough to get there, but slow enough to see.

Jimmy Buffet

 

Endurance comes to those who put in the time, the effort and the heart.

Kristin Armstrong

 

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

Vince Lombardi

 

News from the “Nest”:  I have been writing these updates for around 9 years – the last 3 in the form of a blog.  Over the years I have tried to nudge, coerce and push ladies out of their comfort zones. Why do I do this?  Well there are a few reasons: 1) I don’t want to run/workout on my own so I beg for company:) 2) I firmly believe that women aren’t selfish enough to carve out “me” time and the group provides a place for them to come and be active while setting a good example for their families 3) I believe that is is very important for us (at every age) to encounter challenges that make us uncomfortable.  When we muddle through and conquer these challenges, it’s empowering and has a carryover into other aspects of our lives.  We become stronger physically, but we also become mentally tougher.  Those ladies who have been out running on a crappy, cold, dark night, those who have raced in monsoon-like rain or high, gusting winds or those runners who have to slow down and drink buckets of water on a sweltering summer run –  have all come out the other side saying “Wow, I can’t believe I just did that!”  It feels fantastic to overcome barriers whether they are real or imagined.

Having said all this, why not come out to the tri info night tonight at 8 (remember, no group run tonight)? You don’t have to commit to anything, but you can get lots of info about what it takes to do a race. Time, equipment, skill, etc. Consider trying something completely new that is truly a lot of fun!  Create an opportunity for yourself to climb a new mountain and stand proudly at the top!

Need Motivation to do a Triathlon?:  Read some of these short articles and don’t just take my word for it!

http://www.justrunlah.com/2015/04/30/8-reasons-why-you-should-try-a-triathlon/ ]

http://www.worksopguardian.co.uk/sport/local-sport/healthy-addiction-becoming-a-lion-and-dining-out-on-achievement-seven-reasons-why-everyone-should-try-triathlon-1-7613660

http://www.divinecaroline.com/entertainment/why-anyone-yes-anyone-can-do-triathlon

Triathlon Info Night Tonight:  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 TONIGHT 8pm.  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, Joanne W, Nicole, Anca:), Myriah, Tania

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

Nik’s Chicks Running Hats:  For only 25.00 you can have one of these trendy, yet functional running hats. The Nik’s Chicks logo is embroidered on the right side.  Make your purchase with me on your next group run!

Hat

Nik’s Chicks Tri Tops:  We ordered these last Spring and I have 2 L and 2XL in stock. They are great for running and biking with the rear pockets and zipper for hot days. Only 70.00 – selling at cost, no mark up:) Comparable tops sell at cycling stores for 75.00-100.00.  We may not always be fast…but we sure look good:)Tri Top FrontTri Top BackNik’s Chicks Running Tops:  I still have a few of these MEC ultra light Running tops.  Only 20.00 each!  There are 3 XS and 3 M remaining.

photo 1Lilac shirt back

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 for the order!!

NEW Learn to Run 5km Program: The official start date was March 26, but it’s not too late to join in the fun! 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.

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!

NEW Learn to Run 5km Program: The official start date was 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. 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.  It’s not too late to join in the fun!

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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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)  It’s easy to count strides.  Check your watch for a minute, counting one leg.  If the count is below 80, practice shortening your stride to get your count up.  Eventually your stride should feel more natural.  2)  Don’t get bored during your run.  Stay engaged with friends, technology or mental games.  Concentrated on keeping a steady pace by counting your steps every few minutes to ensure you’re maintaining an even speed. 3)  Run for a reason.  Do a race for charity.  Helping kids with diabetes or women with breast cancer makes it much easier to get out the door.   4)  Taking a wrong turn is frustrating – especially if it adds miles to an already long run.  Regroup with longer, slower and more frequent walk breaks.  If you cover more distance than you planned to, reward yourself for sticking it out with a nice glass of wine or a movie.

This weeks workouts (Meet at 1438 Redwing Court):  

Tuesday – April 5   8:00pm No Group Run Tonight! Come to the Triathlon Info night instead!!

NEW Learn to Run 5km – 5 min warm up walk, alternate 90 sec jogging and 2 min 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

Half Marathon – 10km

NEW Sprint Tri – 27 bike/14 swim

Thursday – April 7  8:00pm

NEW Learn to Run 5km – 5 min warm up walk, alternate 90 sec jogging and 2 min walking for 20 minutes (turn after 10km), cool down walk 5 min. Stretch.

Learn to Run 10km -5km with 400 m repeats x 6 (1 km warm up jog around Bloomfield)

Holding on 5km -5km with 400 m repeats x 6 (1 km warm up jog around Bloomfield)

Holding on 10km – 5km with 400 m repeats x 6 (1 km warm up jog around Bloomfield)

Half Marathon -7km with 400m repeat x 10(!) (1km warm up jog around Bloomfield)

NEW Sprint Tri – 30 bike/24 swim

Saturday – April 9 8:00am My daughter is in hockey provincials so I won’t be out.  Group meets as usual!

NEW Learn to Run 5km – 5 min warm up walk, alternate 90 sec jog/90 sec walk/3 min jog/3 min walk (turn and repeat), cool down walk 5 min. Stretch.

Learn to Run 10km – 9km

Holding on 5km – 5km

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

Toronto Women’s Half Marathon –  17km

NEW Sprint Tri – 43 bike/12 run

Tuesday – April 12 8:00pm

NEW Learn to Run 5km -5 min warm up walk, alternate 90 sec jog/90 sec walk/3 min jog/3 min walk (turn and repeat), cool down walk 5 min. Stretch.

Learn to Run 10km – 6km 

Holding on 5km – 5km

Holding on 10km – 6-8km

Toronto Women’s Half Marathon – 10km

NEW Sprint Tri – 29 bike/14 swim

 

Have a wonderful week! Niki

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