Update – August 29, 2017 – Run for the Toad 25km/Arizona Training started on 26th/New 5 and 10km Programs begin Sept. 9th

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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! 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”: It seems I have been choosing a race to do and then I waffle and don’t do it.  Having a goal “makes” me stick with a program but it seems as I have neared the end of a program I don’t follow through.  Doesn’t feel so good! I think this is why I am ecstatic with registering for the Phoenix 1/2 and buying my plane ticket.  I am definitely going this time! Probably less about the race and more about a girls’ weekend again:)  It will be good to have a focus to my training.

 I read this blog today by an Ironman athlete and parts of it rang true   http://www.jasper.is/2017/07/whats-the-point/ – It doesn’t matter what task you are doing – give it your full attention! So I will give my full focus to cutting my grass and to my run tonight!

Lakeside Triathlon: It doesn’t look like I could coerce anyone into doing this race.  Next summer we need to get organized to do a tri earlier in the season:)  Look into swimming and spinning classes this winter!

Speaking of Triathlon ….Good Luck to Barb this weekend in Guelph.  She is doing her first Try a Tri!!

Run For The Toad: If you are looking for a different sort of challenge, consider the Fast Track program to the Run for the Toad on September 30th. http://www.runforthetoad.com/home.html  It’s a 12.5 or 25km trail race in Paris, ON.  Very fun trail race where you will walk up the hills and keep a long, slow run pace.  Anyone who was training for a potential November 1/2 should have run 15km last weekend.  The Saturday runs for Toad training will be 18, 21, 24, 15, 10!  A quick and dirty program:)  Full 5 week program is here. Fast Track to Run For The Toad 25km After this race we will recover and drop back to 10km base until the Phoenix program begins on October 21. Let me know if you are “in” and I will post names of participants here.

Half Marathons:  For those of you sitting on 10-15km for your long runs, we were considering a late November half to keep us on track.   Angus Glen is now a ten miler so we need to look at other options. Hamilton 1/2 looks like only November half (on the 5th) but there are a couple of mid October options – Toronto on Oct. 22, Niagara on Oct 15, Detroit Oct. 15th.  Formal training program began on August 12th!  Half Marathon Training Program 2014 Print it now!

We are looking way ahead to January 14th in Phoenix for a group half marathon. To be prepared for this race you need to have a 10km base by October 21 – the 10km program will begin August 26th! Here are your programs 10-km-program-from-5km-base-tths       Half Marathon Training Program 2014    

Ladies who are going to Phoenix: Shelley, Tania, Lisa B, Joanne W, Christine G, and Niki.   Ladies thinking about it: Jen, Danielle, Nicole  If you are interested in race and flight details, send me a note!

New 5km and 10km Programs:  I am looking at beginning NEW Learn to Run 5km and 10km programs Sept 9th. You will be training for the Hamilton Road2Hope races on November 4th. http://www.hamiltonmarathon.ca/#/register-now/   Here are your programs learn-to-run-5km-training-program-tths    10 Km program from 5km base (T,Th,S)  Please spread the word to your friends and co-workers and don’t forget to mention that the programs are FREE!

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/  
 On the 23rd at 5pm there is a 2km Mutt Strut in Coronation park . More info here http://www.oakvillehalfmarathon.com/mutt-strutt-2k/
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 11 left.

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

Tuesday – August 29  8:00pm

Sprint Tri – 37 min bike followed by 10 min run (cyclists begin at 7:15pm)

Holding on 5km – 5-7km

Holding on 10km – 5-7km

NEW Arizona 1/2 Learn to Run 10km – 5km

NEW November 1/2 marathon – 8km w 20 min tempo

Run for The Toad  10km w 20 min tempo

Thursday – Aug 31 8:00pm

Sprint Tri – 42 min run followed by 21 min swim

Holding on 5km – 6km with hills x 2

Holding on 10km – 6km with hills x 2

NEW Arizona 1/2 Learn to Run 10km – 4km w 30 sec sprints x 5

NEW November 1/2 – 6km w hills x 2
Run for The Toad – 6km with hills x 2
Saturday – September 2- 8:00am

Sprint Tri – 18 min run followed by 14 min swim

Holding on 5km – 5-7km

Holding on 10km – 10-12km

NEW Arizona 1/2 Learn to Run 10km – 6km

NEW November 1/2 marathon – 12km

Run for The Toad – 21km

Sunday – Sept 3

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

Sprint Tri – Bike 60 min

Tuesday – Sept 5 8:00pm

Sprint Tri – 28 min bike followed by 10 min run (cyclists begin at 7:15pm)

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Arizona 1/2 Learn to Run 10km – 5km

November 1/2 marathon – 10km w 20 min tempo

Run for The Toad -10km w 20 min tempo

Thursday – Sept 7 8:00pm

Sprint Tri – 25 min run

Holding on 5km – 6km w 45 sec sprints x 5

Holding on 10km -6km w 45 sec sprints x 5

NEW Arizona 1/2 Learn to Run 10km – 4km w hill x 1

NEW November 1/2 marathon – 6km w 45 sec sprints x 5

Run for The Toad 6km w 45 sec sprints x 5

Saturday – Sept 9 8:00am NEW 5km and 10km Programs begin today!

Sprint Tri – Race day

NEW to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 minutes turning after 10 min, cool down walk 5 min, stretching

NEW to Run 10km – 5km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2 Learn to Run 10km – 6km

November1/2 marathon- 17km

Run for The Toad – 24km

Sunday – Sept 10

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

Sprint Tri – Bike 70 min

Tuesday – Sept 12 8:00pm

NEW Learn to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 minutes turning after 10 min, cool down walk 5 min, stretching

NEW Learn to Run 10km – 5km

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Arizona 1/2 Learn to Run 10km – 5km

November 1/2 marathon – 10km w 20 min tempo

Run for The Toad – 10km w 20 min tempo

Have a wonderful week! Niki

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