Update – July 27, 2017 – Hats Are Here/Pick up your Shirts/Lakeside Triathlon

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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: 

 

News from the “Nest”:  This is a quick update to mainly send out the week’s workouts.  I have nothing profound to say this week except for I came across a study that says 1 minute of running can strengthen your bones.  So if you have been slacking in the running department – come on out and do a short one – it will do your bones good:)

http://www.runnersworld.com/sweat-science/will-1-minute-of-running-a-day-really-strengthen-your-bones?utm_content=2017-07-26&utm_campaign=Rundown&utm_source=runnersworld.com&utm_medium=newsletter&smartcode=YN_0005638433_0001624935&sha1hashlower=547fa662db981848b3da564def22d39b2049ddad&md5hash=af37b4357d9d52cb076e7e8b3e8bb3e9

New Programs:  I am looking at beginning NEW Learn to Run 5km and 10km programs in September – unless there is huge interest in starting them sooner! If you would like to start something in August let me know:)

Canadian Open 5km: Congrats to Sam and Karin on PBing this 5km race! Well done ladies  …and you looked great!
Oakville Nutrience Half Marathon/10km:   If you are interested in doing these races use code Niks when you register.  The races are on September 24th.  http://www.oakvillehalfmarathon.com/
New Shirts: New shirts are here for picking up – 36.00 For Tank Top and 42.00 for T-shirt.
New Hats:  I have purchased Nike running hats and they have been embroidered with the Nik’s Chicks Logo.  They will be available for 35.00 each – no mark up just cost of hat and embroidery:) Check in with me before or after a workout!  Only 19 left.
Lakeside Triathlon: Who is up for a fun little triathlon or duathlon at the end of the summer? Warm lake, flat bike and run!  I would like to get at least one tri in and given the busy summer schedule, this race might be my only possibility. http://www.multisportcanada.com/lakeside/  Send me a note to let me know if you are “in”!

This weeks workouts (Meet at 1438 Redwing Court):  (Note that Tuesday and Saturday workouts for sprint tri have been swapped in the schedule) 

Tuesday – July 25 8:00pm

Learn to Run 5km – 5 min warm up walk, jog 25 min continuously (turn after 12 min), 5 min cool down walk, stretch

Learn to Run 10km – 6km

Sprint Tri – 35 min bike followed by 16 min run (cyclists begin at 7:15pm)

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Thursday – July 27 8:00pm

Learn to Run 5km – 5 min warm up walk, jog 28 min continuously (turn after 14 min),  5 min cool down walk, stretch

Learn to Run 10km – 5km with tempo for 8 min

Sprint Tri – 25 min run followed by 27 min swim

Holding on 5km – 5km with tempo for 5 min

Holding on 10km – 5-7km with tempo for 10 min

Saturday – July 29 8:00am

Learn to Run 5km – 5 min warm up walk, jog 28 min continuously (turn after 14 min) 5 min cool down walk, stretch

Learn to Run 10km – 10km

Sprint Tri – 38 bike min run followed by 18 min swim

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Sunday – July 30

8am ride – check https://www.facebook.com/groups/1735062546707044/

Tuesday – August 1  8:00pm

Learn to Run 5km – 5 min warm up walk, jog 30 min continuously (turn after 15 min), 5 min cool down walk, stretch

Learn to Run 10km – 5km

Sprint Tri – 58 min bike followed by 17 min run (cyclists begin at 6:45pm)

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Have a wonderful week! Niki