Nik’s Chicks is only a time and place to meet & a program to follow.  I cannot join you on every run.  If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning. Please  sign my waiver (in “About”) and fill out the contact info sheet prior to your first run.

Quote of the week – 

The best part of a run? The birds chirping, the awesome air, and the fact that a lot of people are still sleeping. The worst? The first couple of steps. Just getting the creaks out.

  Summer Sanders, Olympic gold medalist in swimming and TV commentator

Chick News –

Hello ladies, here is the latest news from the “nest”!

Weekly Chirp: I have said this before but it bears repeating!  “Nik’s Chicks” is not just a running group to me…it’s not even really about the running!  This group is really about gathering like minded women together to better ourselves physically and mentally.  We are being “selfish” enough (in a good way) carve out the time to take care of ourselves so that we are better able to take care of those around us.  We are more clear headed, calm and relaxed following a run and can therefore take the stressors of life head on!  Embrace running as a tool you can use to create balance in your very busy life.  You don’t have to “love” it to do it!! Believe me…I don’t!

Shirts: Have been ordered and should arrive within 4 weeks.  Total cost will be 52.00 each (similar styles sell for 70.00 – 80.00) I have 3 smalls, 2 mediums, 4 larges, and 3 x-larges in stock).  Sam has a medium, worn once, to sell for 30.00 in case you are interested. Check out the Wasaga Beach Triathlon photos for a peek at the shirts in action.

Jackets: We nailed down a jacket today!! Brooks Infiniti in cerise (deep raspberry). It retails for 149.00 and Greg has gotten it for us at 96.05!! Whoo hoo!  Screen printing costs will be added on – I expect the quote tomorrow.  I will have a medium and large jacket for you to try on tonight.  We will only have 7 days for you to get to the Running Company (114 Lakeshore Rd. Unit 100) , get sized and pre-pay for your jacket! Deadline is October 24th. You must place your order with Greg prior to this date. At this time only 30 jackets in various sizes are being held for us. It will be first come first served!  If more than 30 want to purchase, Greg will need to go back to Brooks to see if they have any stock left.  Don’t be disappointed – act fast!

A picture of the jacket can be found here:  http://www.doddsshoe.com/brooks-infiniti-jacket-cerise-black-womens-running-jackets.html

Here is a sizing chart to help you out with your decision making. Consider that you will be layering under this jacket, I will personally ordering a medium.

Women’s Body Measurements (inches)
	XS (2-4)	S (6-8)	M (8-10)	L (12-14)	XL (16)
bust	30-32	32-34	34-36	37-39	40-42
waist	22-24	24-26	26-28	29-31	32-34
hip	34-36	36-38	38-40	41-43	44-45
inseam	29	29.5	30	30.5	31

Races: Hamilton Road to Hope race days are only 3 weeks away! Sign up for the 5km, 10km or 1/2 marathon at http://hamiltonmarathon.ca/register-now/ . We will carpool down at a group and I am happy to pick up your race kits on Friday the 4th. The next “group” race will be the Santa Shuffle 5km on December 4, 10:00am from the Oakville Running Room. It is a fun run, not chip timed event that supports the Salvation Army.  You can register for it here: http://www.events.runningroom.com/site/?raceId=5703.

If you are interested in running a 10km or 15km relay leg of the Around the Bay 30km race in Hamilton on March 25, consider registering soon as the relays sell out before Christmas!

This week’s workouts – (Meet 1438 Redwing Court)

Tuesday – Oct. 18 8:15pm

Learn to Run 5km –5 min warm up walk, jog 10/walk 3 (turn at 1.5)/jog 10, 5 min. cool down walk

Learn to Run 10km – 5km

Holding on 10km – 5km

Hamilton ½ Marathon – 10km tempo

Hamilton ½ Marathon post-tri – 10km tempo

Thursday –   Oct. 20 8:15pm

Learn to Run 5km – 5 min warm up walk, jog 25 continuous minutes, 5 min. cool down walk

Learn to Run 10km – 5km 8 min tempo run (get uncomfortable!)

Holding on 10km – 5km with  hill x 2

Hamilton ½ Marathon – 8km with 60 sec sprints x 5

Hamilton ½ Marathon post-tri – 8km with 60 sec sprints x 5

Saturday – Sept Oct 22 8:00am

Learn to Run 5km – 5 min warm up walk, jog 25 continuous minutes, 5 min. cool down walk

Learn to Run 10km – 9km

Holding on 10km – 10km

Hamilton ½ Marathon – 15km

Hamilton ½ Marathon post tri – 15km

Playlist Possibilities:

Send me your song suggestions.  Which tunes help you pick up your pace and bring that spring back into your step? Here are a few of my faves!  You can find these in the future under the Helpful Information link.

Lifehouse – All In

Billy Idol – Dancing With Myself

Sugarland – Stuck Like Glue

Travie McCoy – Need You

Cross My Heart – Marianas Trench

Bowling For Soup – I Ran (So Far Away), Summer of 69

Check Yes Juliet – We the Kings

The Downtown Fiction – I Just Wanna Run

Kenny Loggins – Footloose

The Academy Is – Slow Down

Ashley Parker Angel – Let You Go