Update – June 3, 2016 – Half Marathon Race Report/Lake Swimming/Triathlon Workshops

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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: 

The advice I have for beginners is the same philosophy I have for runners of all levels of experience and ability – consistency, a sane approach, moderation and making your running enjoyable, rather than dreaded, part of your life.

Bill Rodgers

 

You only grow as a human being if you’re outside your comfort zone.

Percy Cerutty

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News from the “Nest”: Races can present you with unexpected twists. Last Sunday we were geared up to run the Toronto Women’s Half Marathon and due to extreme heat, they cut the race down to 12.3 km. We were disappointed to have trained and not been able to run the full distance, but it was probably the right call considering how hot it was and the water stops were 3km apart.

We arrived earlier than expected and got nipped by mosquitoes – bug spray must have been the only thing I didn’t pack. We heard the race announcements and made a second trip to the porta-potties.

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Justin Timberlake’s “Can’t Stop The Feeling” played as we counted down to the start. Good thing…since I inadvertently deleted my running playlist off my phone! The course was on a paved trail and it was hard to believe we were in Toronto!  We encountered the firefighters – who were not shirtless:( at 3km, turned around at 6km when it was really starting to get hot, got more water from the firefighters, and passed on the chocolate around 10km – it was just too warm! We smiled at the photographers en route and got some good race pics! Finished in 1:23 with Lisa and Christine. Joanne and Lamb weren’t too far behind.

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So… we rolled with it, enjoyed the race, got our finishing necklaces, changed our clothes, went out for brunch and spent 1.5 hours in my hot tub with a tropical drink!  Thanks Lisa, Christine, Joanne and Lamb for a nice way to spend a Sunday:)IMG_5963 IMG_5965 IMG_5968

Looking forward to a Fall half with you guys!

Change a Flat Clinic: Cyclepath has offered to do a Change a flat clinic for our group. I will find out from then when we can do it and then send out details.  In the meanwhile, print this off How to Fix a Flat – Step by Step and put a copy in your bike bag along with your spare tube,  CO2 cartridges and levers!

Lake Swimming at Kelso:  It was a lovely night in the lake yesterday. After some struggles with getting wetsuits on, we waded in. Water temp was pleasant and the weeds weren’t too bad – they will be clipped back today apparently.  Congrats to Maria on her first lake swim – you did great! We head out again on Saturday morning after our run – about 9am. I am ok to drive again.

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Triathlon Workshops: FYI in case anyone is interested. 

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Starting Runs on Time:  It’s so funny that I sent this message last week and we were late arriving from the lake last night!  I guess it applies to Tuesdays and Saturdays…but not Thursdays! 

We have all been getting a little slow going lately for the runs:) By the time we catch up with one another we are 10-15 minutes late heading out.  If everyone could shoot to arrive 5-10 minutes before (to have time to chat) then we can leave on time and get home sooner. As well, please remember to park on Westoak or Nightingale so my neighbours don’t lose the street parking or wake on Saturdays to beeping locks and slamming car doors!

Fall Half Marathon: I have been planting this idea in many ears over the past few weeks:) The Scotia bank 1/2 and the PEI 1/2 are both on October 16th.  We could have a large group training and then divide on race day depending on which race you want to do.  Here are links to both races:

Toronto Scotiabank Half Marathon  and PEI Half Marathon

These are very different races (large/small, some hills/minimal hills, home/travel) so there are some things to  consider when making your choice.  The 12 week training program for both races will begin from a 10km base on Saturday July 17.

https://nikschicks.files.wordpress.com/2011/10/half-marathon-training-program.pdf

If there is a good number of ladies wanting to travel to PEI, there are some wonderful places to stay downtown but I highly recommend the http://thegreatgeorge.com/ (a group of modernized historic homes) as it’s so close to the race start and walking distance to everything in town! I have made a quick inquiry and have gone ahead and reserved three 2 bedroom suites. (309.00-339.00 a night) This way we can accommodate from 2 – 12 ladies and I can cancel without penalty 24 hours before arrival:) Currently flights are 531.00 round trip directly into Charlottetown – and take a cab to hotel. 500.00 into Moncton, NB but then we would need to rent a car. If there are only 4-5 of us, we can stay with my parents:)

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

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Tri Top Front

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YES I AM TALKING TO YOU!!! Have you Ordered Your Road ID?:  On your next run, look at who is running beside you.  Does she know your husband’s cell number?  Does she know what meds you are on? Does she know about any allergies?  The likely answer is no! Spend the 20.00 on some peace of mind!  If you fell unconscious during a run, would EMS personnel know your details?  Unlikely!!  Order a bracelet, shoe tag, or FitBit tag at Road ID.  Consider getting tags for your family as well – great for travelling in the event kids get lost and for husbands who definitely don’t take ID with them on a run. I have a shoe tag and a bracelet which I have wrapped around the frame of my bike.  GET ONE NOW!!

Road ID

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Tips From Runner’s World Daily Calendar 2016: 1)  Black toenails or Runner’s toes frequently plague distance runners.  a common culprit? not keeping toenails clipped.  If the end of the toenail jams into the shoe, the base of the nail wiggles enough to cause bleeding just below the surface.  Shoes that are too tight can also cause the problem; try a half size larger or a higher toebox. 2)  Prevent plantar faciitis by strengthening foot muscles.  Stand barefoot on one leg.  Imagine your foot is a tripod and place even pressure on your big toe, pinkie toe and heel. Ground these three points as you “scrunch up” your arch.  Hold for 30 seconds; repeat 3 times.  3)  How you hold your head is the key to overall posture, which determines how efficiently you run.  Let your gaze guide you.  Look ahead naturally, not down at your feet, and scan the horizon.  This will straighten your neck and back, and bring them into alignment.  Don’t jut out your chin.  4)  Be careful when running near other runners who are listening to music.  People wearing headphones may not be aware of their surroundings, including other runners.  When passing people who are plugged in, be sure your “on your left” is loud enough.

This weeks workouts (Meet at 1438 Redwing Court):  New programs began May 21 – still time to jump in.

Tuesday – May 31 8:00pm

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

NEW Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Holding on 12-15km – 6-8km

Sprint Tri – 42 bike/10 run

Thursday – June 2 8:00pm

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

NEW Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5-8km easy run

Holding on 12-15km – 6-8km

Sprint Tri – 35 swim/42 run

Friday – June 3 9:15am

Bike Ride from Glen Abbey Rec Center

Saturday – June 4 8:00am

NEW Learn to Run 5km – Warm up walk 5 in, 90 sec jogging/90 sec walking/3 min jogging/3 min walking  (turn), 5 min cool down walk, stretch

NEW Learn to Run 10km – 6km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Holding on 12-15km – We will start at 7:00am and meet up with group for 8am.

Sprint Tri – 23 run/24 swim

Kelso Swim – Depart at 9:00am for the lake.

Sunday – June 5 9:00am  Bike Ride – Meet front of Glen Abbey Rec Center (Weather dependant)

Road bikes:  30-40km heading north with a stop for sweets!

Mountain bikes: 25km residential ride.Mountain Bikers will ride locally and a comfortable speed for about an hour and 15 min with this 25km route (L on Glen Abbey Gate, R Pilgrims Way, L Nottinghill, R Monastery, L Dorval onto WestOak, R Proudfoot, L Pine Glen onto High Valley, L Valleyridge, R Richview, R Colonel William, L Stalybridge, L Saltaire, R Colonel William, R Skipton Lane, R Liptay, R Liptay again, R Colonel William, R Stocksbridge, R Emily, R Emily again, R Stocksbridge again, R Wildfel, R Bingley, R Wildfel again, R Stocksbridge again, R Lawhill, L Saddleworth onto Ribble, L Lawhill again, R Stocksbridge onto Richview onto WestOak, R Postmaster, R Heritage Way, R King’s College, onto Abbeywood, L Pilgrim’s Way again, L Glen Abbey Gate!) Link: http://www.mapmyrun.com/routes/view/1081832930

Sprint Tri – 77 bike

Tuesday – June 7 8:00pm

NEW Learn to Run 5km -Warm up walk 5 in, 90 sec jogging/90 sec walking/3 min jogging/3 min walking  (turn), 5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Holding on 12-15 km – 8-10km

Sprint Tri – 46 bike/10 run (brick)

Have a wonderful week! Niki

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