Update – April 28, 2016 – Mercedes Wrap Up/Tri and Du Races/Tri Top Order Due May 6

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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 a race assigns a point to a sport that often feels very pointless.

Matthew Inman

 

The woods are lovely dark and deep, 

But I have promises to keep,

And miles to go before I sleep,

And miles to go before I sleep.

Robert Frost

 

I could feel my anger dissipating as the miles went by – you can’t run and stay mad!

Katherine Switzer

News from the “Nest”:  I always say this after running a race:.. I love to race!! I am never at the front, I will never win and I am slowing as I get older…but there is still nothing like crossing the finish line with a big grin on my face:) I often say that I wish I could bottle that feeling and opening it up when I am having a rough day.  There is such a feeling of accomplishment with the crowds cheering me (and everyone else) on.  When I get to share that feeling with my friends, it just makes the day better.  

I hope that those of you who ran this weekend have some of these feelings too:) Race report below.

TriChicks and DuChicks Are Surfacing: There is more chatter about who is interested in changing their training for the summer.  Remember this doesn’t have to be “hard core”, it’s just swapping out some running for either biking and/or swimming.  Check out this program Sprint Triathlon (14 week pgm) June 2016 and focus on the Saturday/Tuesday/Thursday workouts.  3x week can get you to race day when you tackle each discipline twice in a week for a Sprint distance race. Saturday: Bike/Run, Tuesday: Bike/Swim, Thursday:Run/Swim.  This will change a bit when the lake opens on the May long weekend.  Looking ahead to June:

June 18/19 – Guelph 1 Tri/Duathlon   Try-a-tri – Maria, Myriah, Nicole, Joanne W,

June 25 – Welland Tri/Duathlon    Sprint Tri – Niki, Shelley?, Maria, Myriah, Jo?, Christine G, Christina,      Duathlon – Jennifer?, Debbie?, Tammy, Anca?, Tania, Christine A?

TriShirt Order ASAP:  If you want to look stunning when we are racing, you can give some thought to ordering a tri shirt.  Only need 4 to place an order.  I have one Chick interested right now.  I wear a size L, they run small but you do want it to be snug (trichicks will wear under wetsuit).  The price is 71.00.  The turn around is about 6 weeks so we want the order to be placed by May 6 to hopefully have our tops by race day!! Getting a top doesn’t commit you to doing a triathlon or duathlon:) They are great for summer running. I will send out a note when the online ordering system is open.

Jo Lakeside Finish

Jo is my model! Colour scheme is same as the new running jackets.

Losing Weight After 40: I thought this article had some good points.  Anyone else see themselves in it:)? 

6 Steps To Losing Weight After 40

Mercedes 10km Race Report:  I woke up to sunshine and brisk temps. The ladies met at 6:45am, sorted out the drives and headed to the Fifties Diner to park. IMG_5693

 After walking to Appleby College, we dropped off bags, visited the portapotties and snapped the required pre-race group pic.  It was great to have so many Chicks out!The start was delayed as they waited for late shuttles (Karin) to arrive.  Luckily the announcer was pretty funny and kept the crowd loose.  IMG_5697The waves went off with wave B turning right instead of going straight across Lakeshore:( Their 10km was a little shorter! The route was nice, weaving through Oakville, along the waterfront and back in on Lakeshore. I fell in with Debbie and Lisa with the plan of finishing in under an hour.  We decided that if we could beat the pace bunny we would hit that goal. With the tunes on and maintaing a sub 6 min pace, we passed the bunny around 5km. Things warmed up…a lot!  The run back in got a little crowded with the 5kers and 10kers merging.  We “planned” our finish with Lisa in the middle and Debbie and I flanking her.  After turning the corner into Appleby we finished strong, joined and raised our hands to finish looking good finishing in 59:35 – 583/1098 runners.  We are average runners but better photo subjects!!  I think Joanne has the best pic out of the group of us – look at that grin:)

Post race we walked back to the Fifties Diner – with some of our runners having to wait a bit for their bags.  Brunch was BIG and delicious. A nice reward after finishing the race. IMG_5699

It was wonderful to spend the morning running with these girls – and Tony.  Congrats to the ladies who finished their first 10km race!! Let’s look ahead to another group race in November. Half marathon anyone:)? IMG_5698

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

Hat

Tri Top Front

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Jackets

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.

Registered: Niki, Jo, Maria, Myriah, Ellen, Tony Martin, Luc

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)  Drink 8-16 ounces 1to 2 hours before a run.  Sports drinks and water are good choices.  Didn’t plan ahead? 15-30 minutes before going out, drink at least 4 to 8 ounces of fluid.  2)  If you are not motivated to run, tell yourself to head out for 10 minutes and then see how you feel.  Ten minutes is long enough to shake off inertia that plagues all of us from time to time.  3)  As your face goes, so goes your body.  Squinting zaps energy.  4)  You’re never too old for a gold star.  Plan your workouts a week in advance, then place a sticker on the calendar for each day you meet your goal.  “Visualizing your progress in this manner is very encouraging” says Shauna Shultz, running coach.

This weeks workouts (Meet at 1438 Redwing Court):  

Tuesday – April 26   8:00pm 

Learn to Run 5km -5 min warm up walk, jog 8 min/walk5min/turnjog 8 min/walk 5 min

Holding on 5km – 5km

Holding on 10km – 6-8km

Half Marathon – 10km

Sprint Tri – 33 bike/16 swim

Optional Bike Ride 7:00pm

Thursday – April 28  8:00pm

Learn to Run 5km -5 min warm up walk, jog20 continuous min (turn halfway), walk 5 min

Holding on 5km – 5-6km

Holding on 10km – 8km

Half Marathon – 8km

Sprint Tri – 34 Run/26 swim

Saturday – April 30 8:00am 

Learn to Run 5km – 5 min warm up walk, jog 5 min/walk 3 min/jog 8 min(turn after4)/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 –  17km if you are running Sunday or 19km

Sprint Tri – 58 bike/14 run

Sunday – May 1

Bike Ride: weather permitting:) I will send out a note on Saturday.

Tuesday – May 3 8:00pm

Learn to Run 5km -5 min warm up walk, jog 10 min/walk3min (turn)/jog 10 min, walk 5 min 

Holding on 5km – 5km

Holding on 10km – 6-8km

Toronto Women’s Half Marathon – 10km

Sprint Tri – 35 bike/18 swim

Have a wonderful week! Niki

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