Update – April 23, 2013

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 or Nightingale to avoid the locking beeps and car doors closing around my neighbors’ houses – especially on Saturday mornings! We run Monday and Thursday evenings and Saturday mornings.  Check out Weekly Workout section for specific times.

Quote of the Week:  

The true measure of a runner isn’t in time,

but rather in the effort it took along the way.

Coach Jenny Hadfield, Runner’s World.com

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

Weekly Chirp: As relieved as I was to see the second Boston suspect get captured, I was moved by something far more powerful.  It was amazing to see television coverage of runners around the world getting out and running in various marathons and other race distances. They wore jerseys and held signs with inspirational messages for the people of Boston and victims of the bombing.  It shows how strong and supportive the running community can be.  I am so pleased to be a part of it. How about you?  

London Marathon

London 2



Toronto run

Used Sneaker Drive:  As a small way of spreading the good vibe of running and thinking of the folks at the Boston Marathon I am collecting used running shoes and will be passing them along to people who can use them.  (Thanks Susan H for passing along the idea!)  Please bring out your old running shoes – you know the ones!  They have lost their cushioning for running but are still too “good” to throw away.  Tie the two shoes together and pop them into the bin on my front step until May 3.  Think of donating your kids’ and husbands’ old running shoes too. With almost 25 of us actively meeting on M, TH, S we should get at lest 50 pairs of shoes…if not more.  Dig deep into those closets!!  (If you can’t make the group runs, feel free to drop them off to me during the week.)

Outdoor Cycling:  A couple of girls braved the cold last night to get in a few kms on their bikes.  We will try again for Saturday morning at 7:15am.   You will need a bike (mountain bike is fine) in good working condition and a helmet.  Having a water bottle holder (cage) is helpful as you will be practicing hydrating on the go. Since it is still dark for the evening rides, wear reflective clothing and consider a headlight and tail light for better visibility. In past years we have met at my house, biked west on Westoak Trails Blvd., crossed Bronte and turned left onto Law Hill Gate, took first left onto Ribble Cres and made a loop back to Law Hill.  We did this loop multiple times (4 times = 10km) and then head back to the start.  It should take just around half an hour, depending on your speed.  We do this route initially so we don’t lose any one and get a little hill in there!  As ladies get more comfortable on their bikes, new routes will be created.  If you are interested in joining this group, let me know so I have an idea of numbers.  The cyclists will meet before the run on Saturdays (7:15am) and on Mondays 7:15pm so you can run as well.  You are welcome to leave your bikes at my house while you are out running.  (Dress a little more warmly for cycling and the wind can cool you off pretty quick).   (Joanne, Susan J, Jennifer WR, Christina, Janet, Tania, Susan H).  Happy cycling!!

Nik’s Chicks Jackets:  Well, my attempts to nail down a jacket have fallen short.  The pink jackets that Greg ordered in we “dusty rose” and just not us!  Looking ahead, Greg located the same jacket in passion fruit – a pink/violet color – in the Fall 2013 Sugoi catalogue.  He has back ordered a medium and a large for us and they are thought to arrive in late August.  We will try on and get sizing as soon as they arrive.  So….for your fix of Nik’s Chicks wear – grab a Purple Tank top with the Nik’s Chicks logos for only 20.00 from me!!

Tips from Runner’s World 2013 Daily Calendar: 1)   Knee pain often results from a weakness in the muscles around the knee combined with a lack of flexibility, often in the hips.  A twisting low lunge adresses both problems because it strengthens the quads and muscles in the lower legs, while stretching the hip flexors, glutes, quads and hamstrings and increasing mobility in the spine.  2) On social runs, remember to be flexible.  Depending on your running buddies, social runs can be a breeze or a challenge.  Slower friends can help keep your pace in check on easy days and a few faster friends can help push your limits and boost your fitness. 3) Vacations and business trips can be excellent occasions for finding new and scenic running routes.  Call ahead to locate the best areas for running.  

This week’s workouts (Meet at corner of Blackbird and Redwing Court)

Tuesday – April 23 9:00pm

Tri girls –  Swim lesson 7 (Swimming Glen Abbey pool 9pm) 18 min

Wednesday – April 24, LA Fitness 9:00am

Half Ironman – Bike outdoors 2 hr easy spin with 15 min brick, swim 30 min

Thursday –   April 25, 8:00pm 

Learn to Run 5km – jog 25 continuous minutes – turning after 12.5min

Learn to run 10km – 5km with hill x 3

Tri girls –  Run (28 continuous minutes), Swim lesson 7 (Swimming Glen Abbey pool 9pm) 29 min

Half marathon – 8km with hill x 3

30km girls going onto marathon – 10km

Half Ironman – Run 50 minutes – substitue ride 3 hours

Friday –  April 26 – LA Fitness –  9:00 Spinning and Weights

LA Fitness 9:00am  – PA Day

Saturday – April 27  8:00am 

Learn to Run 5km – jog 25 continuous minutes – turning after 12.5min

Learn to run 10km – 9km

Half Ironman – Run 2 hours  with hills, swim 50 low intensity

Tri Girls: Bike 45 minutes, Run (30 continuous min) – meet at 7:15am

Half marathon – 15km

Toronto or Mississauga marathon – 5km

Monday – April 29 LA Fitness – 9:00 Cycling, 10:45 Swim

Half Ironman – Bike 1.5 hr , swim 50 min

Running 8pm:

Learn to Run 5km – jog 25 continuous minutes – turning after 12.5min

Learn to Run 10km – 6km

Tri Girls: Run Bike 35 min – meet at 7:15pm

Half marathon – 8km

Toronto Marathon – 5-8km

Tuesday – April 30

Half Ironman – Run 60 minutes – 2 x 5 min at race pace with 5 min in between

Tri girls –  Swim lesson 8 (Swimming Glen Abbey pool 9pm) 18 min

Have a wonderful week! Niki