Update – June 9, 2016 – Come try out Triathlon/Upcoming Change a Flat Clinic/Gear Options

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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: 

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News from the “Nest”: It’s nice to be switching gears and getting into triathlon training.  Switching disciplines keeps it interesting and my body is liking the variety. My outlook on tris has fallen in line with my running mindset – slow down a bit and enjoy the journey.  I will never be the fastest athlete out there, but I will certainly be one of the happiest:) I am enjoying the bike rides for treats at Springridge, wading into the lake with beginner triathletes and running early on Saturdays without a true distance to hit:)  The Welland tri on June 25th isn’t too far away, but I no longer feel the pressure to push the limits of my body.  Will I do speed work for running and push my swim distance to 2km this summer – yep! But I will do this because I choose to, not because I have to.  I am freedom training and it’s kind of relaxing!!  (I still glance at the Sprint Tri training program every week and know that I am hitting all of my marks.)

I encourage you to consider branching out and trying either biking or swimming.  You don’t have to commit to a race, but adding in another discipline will add variety and improve your running…and it’s a lot of fun!!

Change a Flat Clinic: Cyclepath has offered to do a Change a flat clinic for our group. I have a call into them about when we can do it (Monday or Wednesday 7pm). I will send out date details as soon as I nail it down.  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 tire levers!

Biking:  A group will be leaving from Glen Abbey Rec Centre 9:15 Friday morning. 1.5-2 hr ride.  Sign onto the Nik’s Chicks and Friends Summer Cycling Group Facebook page to stay in the bike ride loop.  We will also be out on Sunday, start time TBD.

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) The pile of dishes in the sink can wait til the sun goes down.  Your tempo run can’t.  2)  Your mouth is larger than your nostrils, so it’s more effective at taking in oxygen.  Also keeping your mouth open keeps your face more relaxed, which makes it easier to breathe deeply. 3)   When running trails, avoid obstacles by keeping your eyes about three feet ahead of you. 4)  Try a tri.  Logging miles in the pool and on the bike for a triathlon can reinvigorate your mind and body – and running.

This weeks workouts (Meet at 1438 Redwing Court): (Half marathon training for Scotiabank or PEI begins July 17th from a 10km base)

Tuesday – June 7 8:00pm

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

Learn to Run 10km – 5km

Holding on 5km – 5-6km

Holding on 10km – 5-8km

Holding on 12-15 km – 8-10km

Sprint Tri – 46 bike/10 run (brick)

Thursday – June 9 8:00am

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

Learn to Run 10km – 5km with 5 x 400m repeats (We will jog to Abbey Park, do 5 repeats and jog back to start)

Holding on 5km – 5km with 5 x 400m repeats (We will jog to Abbey Park, do 5 repeats and jog back to start)

Holding on 10km – 5km with 5 x 400m repeats (We will jog to Abbey Park, do 5 repeats and jog back to start)

Holding on 12-15km – 5km with 5 x 400m repeats (We will jog to Abbey Park, do 5 repeats and jog back to start) Optional 1-2 extra km.

Sprint Tri – 23 swim/45 run

Swim – Leave my place 6:15 to head to Kelso

Friday – June 10 9:15am

Bike Ride from Glen Abbey Rec Center 1.5-2hrs

Saturday – June 11 8:00am

Learn to Run 5km – Warm up walk 5 in,3min jogging/90 sec walking/5 min jogging/2.5 min walking (turn) jog 3 min/walk 90 sec/jog 5 min, 5 min cool down walk, stretch

Learn to Run 10km – 7km

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 – 25 run/20 swim

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

Sunday – June 12 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 – 70 min bike

Tuesday – June 14 8:00pm

Learn to Run 5km – Warm up walk 5 in,3min jogging/90 sec walking/5 min jogging/2.5 min walking (turn) jog 3 min/walk 90 sec/jog 5 min, 5 min cool down walk, stretch

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Holding on 12-15 km – 8-10km

Sprint Tri – 37 bike/10 run (brick)

Have a wonderful week! Niki

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