Update – July 18, 2017 – Hats Are Here/Pick up your Shirts/Lakeside Triathlon/Cyclists Meet at 6:45 Tonight

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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”:  I am coming off a two week vacation where I made a conscious effort to get all of my runs in and managed a few swims.  I also tracked my calories and it’s the first vacation where I ate pretty much what I wanted to (fish and chips 7 times!) without the usual result.  My weight today is a little lower than when I left and I have none of the guilt associated with overindulging.  Some might consider my calorie counting a little obsessive – I call it being conscientious:) and made different choices based on my day’s activity or lack there of. Generally speaking I think about what I eat earlier in the day and what our plans might be for later (dinner out or a stop for ice cream). On vacation I avoided high sugar drinks in favour of a lovely shared dessert.  When I indulged for dinner, I ate half of my meal and boxed up the remainder – which me dad usually had for lunch the following day.  Tracking calories in/out through My Fitness Pal has opened my eyes to the possibility of having a nutritional intake that has lots of everything and still maintaining a healthy body composition.  I don’t have to give up my faves – I can just make sure I am active enough to compensate.  

I will be away Thursday til Monday visiting Peter in Virginia.  The workouts are listed below and be at the usual times.

Canadian Open 5km: This race will take place July 22nd on the golf course. You receive a free “any day” ticket to the Open with your entry. http://www.golfrun.ca/ 
Online registration closes tomorrow July 19th.  Good luck Karin and Sam:)
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 (I am away til July 15th though) 36.00 For Tank Top and 42.00 for T-shirt.
New Hats:  I have purchased 24 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!
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 18 8:00pm

Learn to Run 5km – 5 min warm up walk, jog 10/walk 3/ (turn) jog 10, 5 min cool down walk, stretch

Learn to Run 10km – 5km

Sprint Tri – 58 min bike followed by 14 min run (cyclists begin at 6:45pm)

Holding on 5km – 5-7km

Holding on 10km – 5-7km

 Thursday – July 20 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 – 5km with hill x 3

Sprint Tri – 36 min run followed by 29 min swim

Holding on 5km – 5km with hill x 3

Holding on 10km – 5-7km with hill x 3

Saturday – July 22 8:00am

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 – 9km

Sprint Tri – 35 bike min run followed by 18 min swim

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Sunday – July 23

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

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

Have a wonderful week! Niki

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