Update – January 23, 2014

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 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times.

Quotes of the Week:   

Don’t worry about your time or your distance, just go. And, you can always run a little farther. You won’t die if you run to the next mailbox. 

Brad Wilkinson

Hello ladies, here is the latest news from the “nest”!  I have had two tournament weekends with my daughter back to back.  I have had the opportunity to get to know some of the moms a bit better and conversations with me tend to circle around to recruiting new runners at some point!  I was trying to convince these ladies that they should come out to the Learn to Run 5km session that begins on March 8th.  With the first session having them jog for 60 sec/walk for 90 sec, it was very doable physically.  I have used this program with 8yr old kids and 60+yr old ladies as well as clients who were overweight and deconditioned.  It’s great for everyone!!

For most women in their 30s/40s/50s we hold ourselves back form starting something new for other reasons – mental ones!  We “think” we won’t be able to keep up.  We “think” we don’t have the cool running gear and will look out of place. We “think” our kids need us more than we need to take care of ourselves.  We “think” our schedules are too packed to carve out 3 x 30 minute sessions.  We “think” we can’t run because we weren’t great high school athletes.  Well ladies, I am here to tell you that you CAN run.  Maybe it won’t be fast – that’s irrelevant!  Maybe you gear is a little dated – who cares!  Maybe your kids will benefit more from seeing you set a goal and work to achieve it instead of cuddling up to watch TV together.  Maybe you can squeeze your short jog into the time frame that your kids are at their 1-2h practices/rehersals.  Maybe you weren’t that interested in being athletic in high school because it wasn’t expected of you.  The time for change is now.   Really contemplate the things you could do if you didn’t hold yourself back mentally.   We tell our children, especially our daughters, to follow their dreams, even if those dreams are different/unusual/challenging.  We tell them that they can do anything that they put their mind to.  We should all take our own advice!  Now is your time to lead by example and take on a new challenge.  It’s OK to  get nervous, scared, uncomfortable when starting something new.  (Our kids do this annually with new classes and teams!)  

Start planning for that March 8th start date (or March 1st if you want to do a triathlon).  The worst of the cold weather will be behind us.  Tell your family, buy new shoes/gear, coerce a friend to join you, book appointments (your sessions) into your calendar, register for a May 4/5th fun run.  Get ready to embark on a new journey with us!  Nik’s Chicks is a friendly group of ladies, of various ability levels who ALL have started from scratch at some point.  We have ALL been where you are now!  Come on out!!

Goal Setting Session:  We had a great turn out at  the goal setting session that Jo hosted – thanks so much, Jo!! I have Posted your names in the Training Groups/Upcoming Races section of the website.  Please email me to add your name to the list.  For the brand new runners out there who are contemplating the Learn to Run 5km program – we will begin March 8th!

Are you considering doing a Triathlon this year?  If so, it’s a fantastic goal to have!  We have approx. 14 ladies interested in the Welland Sprint Triathlon/Duathlon/Sprint relay.  Training as a group is always more fun and motivating!  Your program will begin on March 1st.  Sprint Triathlon June 2014 (16 week pgm)  This program is done in training minutes instead of distances so it is very simple to understand!! The weather in March will likely not be great for getting out side on the bike.  Just pick up some indoor cycling or spin classes instead.  You can also use this program if you are considering a Try-a-tri – you will be over prepared and very comfortable on race day with the distances.

Open Water Swimming:  You may not have swum for and real purpose since the swimming lessons of your youth!  It is never too late to start.  Open water swimming technique is less demanding than competitive swimming techniques because there is minimal use of the legs – you want to save these for the bike and run portions of the triathlon!  I highly recommend the Total Immersion style of swimming.  You can purchase a DVD and or book to help you learn on your own.  These can be purchase on Amazon.com or at http://totalimmersion.net/ perpetual_motion_freestyle_in_10_lessons

Easy Freestyle

Triathlon Swimming

You can also get some free tips from Youtube:


Total Immersion Perpetual Motion Freestyle: Part 1                 6 videos in the series


Part 1 – How to ‘Work Less, Swim Better’ in Triathlon             8 videos in the series

Swim Training Programs:  If you are set to hit the pool, you don’t need to swim continuous lengths for as long as you can last.  Interval training allows for good technique and built in recovery periods.  These programs had me well trained for many Sprint Triathlon seasons. Swimming Lesson Plans 1-12 (1100m – 1600m)  You can use these with the Sprint Tri Program and for the last 2 weeks of training, work on continuous swimming – possibly in open water!  For those of you brand new to lap swimming, there is some etiquette to be aware of – yes, really!!  Check out this site, click on menu options on the left, for lots of relevant tips on not ticking off other swimmers:)  Pool Etiquette

Swim Training Checklist: Here is a list of items you will need/want to begin your swim training.

Swimsuit, goggles (I love Aqua Sphere Kayenne – avail at MEC or Team Aquatics), swim cap, pull buoy/kick board (check your pool to see if they have these on the deck before you purchase), flip flops, water bottle, towel, lock, mesh bag for shampoo/conditioner/body wash to take on deck with you and save trip back to locker, print off 12 lesson plans and put one in Ziploc or have laminated, buy Oakville Rec swim pass for 10 swim sessions.  I used to pack my PJs to wear home after late night swim practice and hoped I never got pulled over by police! One Chick suggested I add bikini wax to the list things to do to prepare for swimming – Good idea!

Some Great Motivational Stories: Not every triathlete is lean and buff! Check out this video to see that anyone can do what they put their mind to.


These Two Brothers Made LeBron James Speechless … Find Out Why

Tips from Runner’s World 2013 Daily Calendar: 1)  Carry a bag with running gear in your car in case you you want to stop for a workout whenever you come upon a scenic running route.  2)   Pick scenic courses.  Maybe it’s a sense of ennui from running the same route day after dreary day that makes running seem difficult.  Find some local beauty spots.  Head to the park.  Run on the beach.  Seek soft surfaces.  A change of scenery can do wonders for your mental outlook.  You’ll be so focused on the new surroundings, you won’t even notice the minutes flying by.  3)  If it’s tough to run in the dark in winter, why not run at lunch.  Yes, it can be hard to break away, but with a little advanced planning, it’s possible.  Stash a few running outfits including shoes, at work.  Schedule your run on your calendar so your boss and colleagues know you have an appointment (better yet, make a running date with one of them).

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

Monday –January 20 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Marathon – 10km

Thursday –Jan 23 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Marathon – 8km/8min tempo

Saturday – Jan 25 8:00am

Holding on 5km – 5km

Holding on 10km – 10km

Marathon – 18km

Monday –Jan 27 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Marathon – 10km

 Have a wonderful couple of weeks! Niki



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