Update – April 21, 2016 – Mercedes 10km Plan/Friday Morning Bike Ride/Change a Flat Clinic

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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:

Running is like celebrating your soul.  There’s so much it can teach us in life.

Molly Barker

 

Believe that you can run farther or faster.  Believe that you’re young enough, old, enough, strong enough, and so on to accomplish everything you want to do.  don’t let worn out beliefs stop you from moving beyond yourself.

John Bingham

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News from the “Nest”:  It’s Spring! I know this because many of you are coming out of hibernation and are back running/cycling with us. It’s great to see you again and I hope that some brand new ladies feel comfortable enough to join us this year. Spread the word about how social/casual/not “hard core” we are so we get more beginners to train together. 

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Mercedes 10km Plan:  Wow, there is a large contingent of Chicks doing this race. I will be picking up race kits on Friday – if you want me to grab yours, drop me an email ASAP! The race begins at 8am so we want to get to race site around 7:30.  Let’s meet at my place 6:45am sharp to give ourselves lots of time.  We will carpool to the Fifties Diner (corner Speers and 4th Line) and park there.  It will be a 23 min walk to Appleby College start line – good warm up. The post-race plan will be to walk back to the DIner and grab brunch as a group there – I have made a reservation.  I have inquired about pre-ordering a whole bunch of Breakfast Specials (2 eggs, choice of ham/bacon/sausage, home fries and toast) and having them serve it up on platters “family style” around 10:15 to make things time efficient. Then we could split the bill as a group. Will keep you posted on this. (My family, and a couple of other runners, have tix to the Jay’s Game at 1:07 so we might need to eat and dash by 10:45.) Here is the course in case you haven’t peeked yet: IMG_5689

Here is my list: Niki, Anca, Christina, Cassandra, Karin, Nicole, Stephanie, Joanne W, Liisa, Malena?, Lisa, Danielle, Christine A, Janice, Lidia, Debbie, Jo, Myriah?, Maria? Tony?  Jennifer?

Wear your Nik’s Chicks gear. If you want a hat, see me at tonight’s run with your 25.00!!

Cycling:  We had 10 cyclists out on Sunday for a leisurely 20km bike ride. We reviewed arm signals, gearing down/unclipping when coming to stop lights, communicating to each other, etc.  I think the newbies are a little more comfortable on their bikes now:) There will NOT be a ride this Sunday as many Chicks are participating in the Mercedes 10km race.  We will be out again on May 1st. If you are planning on doing a triathlon or duathlon this summer, or if you want to ride the residential streets there will be a second group ride on Tuesdays at 7pm (before the evening run). Chat among yourselves to see if you want to begin Tuesday rides next week – weather permitting:) You are welcome to leave your bikes at my house and then head out to run at 8pm. This back-to-back bike/run is called a brick workout!  Be road ready with the Cycling Planning List

Friday Morning Bike Ride: For anyone looking to jump on their road/tri bikes and do about 30km north of Dundas, meet at thr front of Glen Abbey Rec Centre 9am tomorrow morning.  Jo and I will be there with bells on.  Weather will be chilly so remember your gloves:)

Learn How to Change a Flat Clinic:  Cyclepath plans on doing a clinic every second Saturday in the summer. There is one this weekend at 8:30am – if you are resting up to race on Sunday, this is a good time to go!  Call them at 905.338.0783 to reserve a spot. Or, print off this How to Fix a Flat – Step by Step handout, bring it with you on your bike ride and hope you never have to use it:)

Nik’s Chicks Gear:  Talk to me about gear options:)

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Tri Top Front

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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. 

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.

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)  Join a group.  You’ll run better in a team setting.  Even if you don’t keep the same pace as the group, the first few minutes of the workout with the group help.  2)  Don’t train so hard for an event that you feel tired on the starting line.  Many runners train too hard and then end up with less than a full tank on race day.  3)  For the greatest recovery benefit, eat an energy bar within 20 minutes of your run.  If your workout was particularly hard or long, follow that with a light meal of whole-grain carbs one to two hours later. 4)  If the rubber on the side or bottom is worn, it’s time for a new pair of shoes.  The onset of more-than-usual aches can also signal that a new pair is on order.  If you need shoes before a race, get them a  month prior to work out their rigidity.

This weeks workouts (Meet at 1438 Redwing Court):  

Tuesday – April 19   8:00pm 

Learn to Run 5km -5 min warm up walk, jog 3 min/walk90 sec/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog 5 min, walk 5 min

Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 6-8km

Half Marathon – 10km

Sprint Tri – 31 bike/16 swim

Optional Bike Ride 7:00pm

Thursday – April 21  8:00pm

Learn to Run 5km -5 min warm up walk, jog 3 min/walk90 sec/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog 5 min, walk 5 min

Learn to Run 10km – 5km easy run

Holding on 5km – 5km 

Holding on 10km – 5km easy run

Half Marathon – 5-8km easy

Sprint Tri – 32 Run/24 swim

Saturday – April 23 8:00am 

Learn to Run 5km – 5 min warm up walk, jog 5 min/walk 3 min/jog 5 min(turn)/walk 3 min /jog 5 min/, walk 5 min

Learn to Run 10km – Rest

Holding on 5km – 5km

Holding on 10km – Rest

Toronto Women’s Half Marathon –  10km if you are running Sunday or 19km

Sprint Tri – 53 bike/12 run

Sunday – April 24 11:00am

Mercedes 10km Race Day

Tuesday – April 26 8:00pm

Learn to Run 5km -5 min warm up walk, jog 8 min/walk5min (turn)/jog 8 min, walk 5 min 

Holding on 5km – 5km

Holding on 10km – 6-8km

Toronto Women’s Half Marathon – 10km

Sprint Tri – 33 bike/16 swim

Have a wonderful week! Niki

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