Update – September 30, 2016 – Shoe Drive Continues/New Programs Begin Oct. 8/Shoe Lacing Video

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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: 

Whether it’s dealing with a new job, family, or living on your own, you’re going to have to take the first step.  There are no shortcuts.  Running can hekp you understand that.

Anne Mahlum

 

It’s hilly and you have to watch your step, but the leaves inspire you.

Carolyn Kolezar

 

I think running is important for my health and fitness.  It’s important in terms of my well being.  In terms of managing the everyday stresses, I just think it’s a matter of balance.

Captain Chesley “Sully” Sullenberger

News from the “Nest”: I love Fall!  Yes – I am sad to see the warmer temps leave us and I don’t particularly like the shorter (much shorter) days.  It’s the brisk, clear air and changing leaves that inspire me every year.  When I walk into a trail and breathe deeply, it centres me.  Watching our new pup, Star, bound along the trail puts a smile on my face:) The day’s worries are temporarily set aside and I am in the moment revelling in the beauty of nature. This weekend I hope we can jump into the trails and share the sensations of Fall – it seems to be a short lived season!

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Congrats to the half marathoners on your last long run of 22.5-23km!  Now it’s time to taper over the next few weeks as you prepare to race on the 16th. I am looking forward to the “road trip” to PEI with you!

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New Programs:  It’s that time of year when the routines get established again and as moms we want to carve out time for ourselves.  New Learn to Run 5km and 10km programs will begin October 8 (Thanksgiving Weekend) at 8am and you will be training for the Santa Shuffle 5km on December 3 here in Oakville.  If you are new to the group please arrive a little early to fill out a waiver and emergency contact form. If you are a returning member – welcome back!  Here are your programs Learn to Run 5km Training Program (T,Th,S)   10 Km program from 5km base (T,Th,S)   If you would like to consider a Spring half marathon we might consider the Chicago St. Patrick’s Day Half on March 12. (Or the Chilly Half in Burlington on March 6).  Training for these races will begin from a 10km base on December 17th. Half Marathon Training Program  Now is the time to get to your 10km base! Remember that the programs are FREE – mention our group to your girlfriends!

Nik’s Chicks With Sticks:  The ladies have been having a blast on Wednesday nights doing hockey skills sessions.  We suit up and Jim puts us through our paces – constantly telling us to go faster!  Congrats to Tania on her first goal – the first of many:)

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How to Lace Your Shoes and Decrease Blisters:  Ever wonder what the extra eyelet is for at the top of your shoe? Here is an explanation and video to help. http://www.popularmechanics.com/adventure/sports/how-to/a15492/how-to-tie-running-shoes/

Shoe Drive:  How many of us run in our shoes until they no longer absorb the impact as well…but they still look good?  I know I have a few pairs here that fit that description.  How about we all scour our closets and pull a few to the surface?  I will collect them over the next two weeks and then will donate them.  I will also take your kids and spouse’s shoes and they need not only be runners.  Bring them out to your next run please.  Thanks to those of you who have dropped of shoes already – I have one yard waste bag full so far!

Motivation: Thanks Shelley for sharing this one with me.  http://www.mile-posts.com/running/what-does-a-runners-body-look-like-ihavearunnersbody.html

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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Tips From Runner’s World Daily Calendar 2016: 1)  If you are hydrating with a sports drink, you’re getting carbs and electrolytes so you don’t need to also eat an energy gel.  Ingesting too many carbs can lead to GI issues.  If you prefer both, use one the first hour, the other in the second.  2)  Running in a poorly laced  shoe can cause the foot to slip around and force the wearer to use more effort to push off, which hastens fatigue. 3)   Remember that you almost always feel better after a run than before it.  4)  To run up hill more effectively think: turnover, turnover, turnover.  Don’t lunge, keep your stride short and quick.  Just like on a bicycle, use a higher gear and a lower cadence.

This weeks workouts (Meet at 1438 Redwing Court):  New Programs begin next weekend!

Tuesday – Sept 27 8:00pm

Holding on 5km – 5km

Holding on 10km – 5-8km

Half Marathon – 10km

Thursday – Sept 29 8:00pm

Holding on 5km – 5km 

Holding on 10km – 5km

Half Marathon – 5km

Saturday – Oct 1 8:00am

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Half Marathon – 15 km …and so the taper begins:) We will start out at 7:30am, loop back for 8 to pick up more runners and head into the ravine for a nature run:)

Tuesday – Oct 4 8:00pm

Holding on 5km – 5km

Holding on 10km – 5-8km

Half Marathon – 8km

Have a wonderful week! Niki