Update – August 31, 2016 – Running Apps/Hockey/PEI Half Marathon/Local Races

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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: 

Fitness has to be fun.  If it is not play, there will be no fitness.  Play, you see, is the process.  fitness is merely the product.

George Sheehan

 

Everyone who has run knows that its most important value is in removing tension and allowing a release from whatever other cares the day may bring.

Jimmy Carter

 

Don’t make a bad day a bad week, a bad week a bad month, a bad month a bad year. Wake up and reset.

Barry Brokaw

News from the “Nest”: Is summer really winding down? Hot days and warm evenings? Well the “break” part of summer is drawing to an end but these temps will like stick around for a bit.  Keep hydrating well and more than enough water with you on those long runs.  there are some races in September that may interest you – see details below.  The PEI trip is on! 

Late Summer Triathlon?:   I am not sure where everyone else stands, but with the closing of Kelso my swimming has fallen off and I was on my bike today for the first time in weeks! I have only been keeping up on my running.  I don’t think I will do Lakeside after all and will switch my focus to my 1/2 marathon training.  If you will be doing a late summer tri, let me know and I can put the word out.

Running Apps:  I have used both of these and they work quite well on iPhone.

Cruise Control allows you to import songs and then play them at a chosen pace by speeding them up or slowing them down without the chipmunk or slo mo effects! cruise control

Interval Timer allows you to set custom intervals and buzzers. The buzzer sounds off over your music without stopping your tunes.

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Hockey?: Is anyone interested in doing 5 ladies only development sessions beginning September 14 at 8:30pm at Cutting Edge Hockey Development Centre?  I organized this in the Spring and many ladies expressed their interest in doing it again.  Full gear is needed – send me an email if you need a list:) There are a maximum of 18 spaces and I have 7 spoken for already. Fist come first served!! Fees will depend on the number of participants but it should be between 71.00 and 127.00.

Janice M, Christine W, Christina B, Christine G, Joanne W, Tammy T, Myself

PEI Marathon:  It’s official! Shelley, Jen and I have registered, booked flights and rented a van – we are all in as they say! The flight details are as follows: 

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Sure hope there are a few more ladies looking for a weekend of fun, food and finish lines!!  We will not celebrate with a dinner in PEI on Sunday, instead we will book a spot in Oakville for Tuesday the 18th and have the other weekend half marathoners join us – we’ll call it a “Rest Day”!  Your modified program, (if you ran 12-13 on Saturday) is here Modified Half Marathon Training Program for PEI.

Need Motivation?: Seeing we are all less than half his age, we have no good reasons why we can’t get out there to run:)

Some Races to Consider:  I was contacted regarding theses races from their organizing committees. They are close by for those not interested in travelling.

On Sunday September 11 there is the Daffodill Dash 5/10km out of Erindale Park in Mississauga.  It is a chip timed event and if you use the promo code earlybird you can save 10.00 on your registration fee.  To sign up click here http://www.cancer.ca/daffodildash.

On September 17 the Canadian Cancer Society is hosting Mudmoiselle in Kelso Provincial Park. It is a ladies only 5km race of mud, sweat and cheers!  You can register here http://www.mudmoiselle.ca/

On Sunday Sept 25 the Nutrience Oakville Half Marathon/10km/5km will be held at Coronation Park.  You can register at http://www.oakvillehalfmarathon.com through the HTG link (not Running Room) and use discount code nickschicks.

Magic Tape: I have been experiencing hot spots and subsequent blisters on the side of my feet since I bought my new shoes in the Spring.  I love my shoes – just not the blisters!! I was told about this tape in June and by gosh it really works! 3M Medipore is available at Shoppers HomeHealth on Speers Road.  It is soft, gentle, breathable, conformable tape that is easy to use and easy on the skin. Easy-tear perforated rolls with no paper liner. Hypoallergenic and latex free. I use it on my feet and on my sternum where my sports bra can sometimes chafe.  Good for men on their nipples too. It doesn’t sweat off!

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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!!

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Road ID

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Biking:  A group will be leaving from Glen Abbey Rec Centre 9:15 Friday mornings. 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 is now 8am.

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

Hat

Tri Top Front

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Tips From Runner’s World Daily Calendar 2016: 1)  To replace salt and other electrolytes lost through sweat, eat a snack such as baked pita chips dipped in almond butter after a run. 2)  To prevent Achilles tendinitis, stand on a step with your toes on the edge and heels hanging off.  Push up with both feet.  Lift one leg off the step and slowly lower your other leg so that your heel drops below the step.  Repeat with other leg. 3)  Avoid increasing intensity and distance simultaneously.  To improve, gradually increase weekly mileage or time by only 10 percent a week.  The increase should be applied to more than one run. 4)  Change routes.  Do you always run the same loop course?  Run it in the opposite direction next time.  Or try to run a new course each week.  5.  Bunions don’t have to hurt.  When the joint at the base of the big toe faces extra pressure and form a bunion – a bony protrusion on the side of the foot that may be as painful as the big toe – moves out of alignment.  Make sure your sneakers are wide and deep enough at the toebox, and avoid shoes with seams that rub against the problem joint.

This weeks workouts (Meet at 1438 Redwing Court):  

Tuesday – Aug 30 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 8 min/walk 5 min (turn after 2.5 min)/jog 8 min,  cool down walk 5 min,  stretch

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Holding on 12-15 km – 8-10km

Half Marathon – 10km

Modified Half Marathon – 10km

Thursday – Sept 2 8:00pm

Learn to Run 5km -Warm up walk 5 min, jog 20 continuous min (turn after 10 min), cool down walk 5 min,  stretch

 Learn to Run 10km – 5km with 45 sec sprints x 5

Holding on 5km – 5km with 45 sec sprints x 5

Holding on 10km – 7km with 45 sec sprints x 5

Half Marathon – 7km with 45 sec sprints x 5

Modified Half Marathon – 7km with 45 sec sprints x 5

Friday – Sept 3 9:15am

Bike Ride from Glen Abbey Rec Center 1.5-2hrs (Check Facebook page for communication!)

Saturday – Sept 4 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 5 min/walk 3 min/jog 8 min (turn after 4 min)/walk 3 min/jog 5 min/ cool down walk 5 min stretch

Learn to Run 10km – 6km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Half Marathon – 15km

Modified Half Marathon – 15km

Sunday – Sept 5 19 8:00am

Bike Ride – Meet front of Glen Abbey Rec Center

Road Bikes: 44km to Springridge via Tremaine to No 2 Side Road, Rt on Appleby and quick left again onto No 2 Side Road, Rt on Walkers Line and Rt on Derry Rd, Lft on Bell School Line – return regular route on Bell School Line.

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Tuesday – Sept 7 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 10 min/walk 3 min (turn after 1.5 min)/jog 10 min/ cool down walk 5 min stretchLearn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Half Marathon – 10km

Modified Half Marathon – 10km

Have a wonderful week! Niki

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