Update – April 8, 2014 (Bring your used shoes!)


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:   

“When I first started running, I was so embarrassed I’d walk when cars passed me. I’d pretend I was looking at the flowers.”

“Years ago, women sat in kitchens drinking coffee and discussing life. Today, they cover the same topics while they run.”

“My philosophy on running is, I don’t dwell on it, I do it.”

Joan Benoit Samuelson

(Check out Joan’s Facebook page https://www.facebook.com/JoanBenoitSamuelson2 be inspired by a true pioneer of women’s running. She won Olympic gold for the marathon in 1984 – the first year it was allowed in the Olympics!!)

Hello ladies, here is the latest news from the “nest”!  Despite the wet weather last night I am please to report we had 8 runners out!  Including 3 newbies and 2 girls!  You guys have bragging rights this week.  It was a soggy run, but not cold or windy…refreshing!  Next time, don’t let the weather dictate what you do or don’t do.  Only YOU have that power.  Lace up and choose to move!

This group informally began almost 8 years ago from me coercing my neighbours to join me for some running – purely selfish on my part because I just didn’t want to go on my own.  I am still coercing, but my circle of potential runners has expanded!  For those of you who are in now of week 5 of your Learn to Run 5km program, think about who you can “coerce” to get out there.  New programs will begin May 10th!

I would love to hear your running stories and “publish” them here.  You can do so anonymously if you like.  I think that some of your stories may inspire others to join or fellow runners to stick with it.  Last year I received a beautiful scrapbook from my Chicks which contains their stories.  I will contact you before I use bits and pieces of your contributions!!

Stories from the Road – Chick Style: “When I first met Niki back in 2007, she asked me if I would be interested in joining her running group.  I immediately said NO and proceeded to change the subject.  How would I find the time with 3 children and how would I succeed with little or no prior sport/physical fitness experience?  Over time and with a bit of motivation and a “YES, you can do this” from my new friend, I reluctantly joined her group and am a different person today because of that decision. I am now a very healthy and physicially strong person.  I think better, I have more self-confidence, I have so many beautiful friendships, I eat better, I sleep better, I feel part of a group/community, I have more energy, I am a better mom, wife, worker.  My children want to be like their mom and do races and triathlons!” – Michelle C (has completed soon to be 5 Marathons, 10 Half Marathons (including Around the Bay 30km), lots of shorter distance triathlons, 1 Half Ironman Triathlon)


Muskoka Half Iron – 70.3  September 2012 (Gotta love the swim caps!)

Wetsuit Time:  If you are considering a triathlon this summer, now is the time to get a wetsuit.  Xterra Vortex suits ( the one that many Chicks already have) are on sale 55% off, til April 15th.  Regular 400.00 selling for 180.00!  Use code BEHEALTHY.  Click here for website


Kelso Open Water swimming: For the past 3 summers a bunch of us have been going to Kelso on Thursday evenings and Saturday morning to swim with this group.  We swim in the “boating” area and not at public beach.  The group is supervised by lifeguards patrolling the lake.   I have registered for the Full membership in hopes of getting to the lake a lot.  For those of you with younger children, entertain the idea of “hiring” older kids to watch your kids while you swim for 30 minutes!  I can put this thought in the heads of a couple of 13/14 yr olds. Here is the email I got from the group:

Hi there,

I hope everyone is enjoying the warmer weather these days, it’s finally feeling like Spring! This is just an update for the upcoming swim season out at Kelso Lake.

The registration link is open and ready! 

The swim times will remain the same this year, Thursday evenings from 6:15-7:45PM and Saturday mornings from 8:30-10:30AM.  

Swims start May 22nd and run until Labour Day weekend, the only change in dates will be the first Saturday swim will be moved to Sunday May 25th due to a Dragon Boat race at the lake.  


Full membership: $90.00

10 Pack membership: $70.00

*Everyone gets one free trial swim!

Feel free to email with any questions or check out our website, Facebook, and Twitter!

Web: http://kelsoows.wix.com/swim

Facebook: https://www.facebook.com/pages/Kelso-Open-Water-Swimming/124206734282986

Twitter: https://twitter.com/KelsoOWS

Thanks and looking forward to this Summer!  Emma Leeder

KT Tape:  I have had a glitchy knee for the past couple of weeks and have used this tape to help with alignment.  Christine W is also a believer!  There are youtube videos to explain application techniques.  Might be beneficial for any of you with your own “niggles”.
KT tape
A Good Running Read: I am just finishing this running book “Running like a Girl” by Alexandra Heminsley. It is like a running manual crossed with Bridget Jones’ Diary! The first half is anecdotal: following her from inactive and overweight to marathoner/runner is a witty and lighthearted manner.  Much of her experiences are those of most new female runners.  The second half is more of a running manual discussing technique, gear and logistics.  It’s a good book for anyone (new and veteran runners) requiring a little motivation to lace up and get running.  I purchased on iTunes and listened to the audiobook as I ran my errands around town.
Running like a girl
MEC Race Series: Did you know that the Burlington MEC has a running race series? Me neither!  Entry fees are only 15.00 for a variety of distances (5, 10, 15, Half marathon)  for more info go to MEC races.  Next race dates are May 18, June 21, September 6, October 18.  Might be a good option for a group effort!  No medals though!!
Wanna be a Chick on race day?:  You will be part of the group in your official Nik’s Chicks tank top.  I have lilac, reflective MEC tops screen printed with group and sponsor logos. Only 20.00 each!  Current stock levels: 4XS, 1SM, 15MD, 2L, 1XL.  Purchase one early to avoid disappointment. Or if you plan on doing some triathlons, a Nik’s Chicks tri top may be the choice for you!  Regular price was 52.00 , now on for 30.00.  Only 3 smalls and 1 large remaining.

photo 1

Lilac shirt back

photo 1-1photo 2-2

Mississauga 5km:  OK girls, I have just registered for the 5km run that the newbies are training for!  I look forward to carpooling, running and celebrating with you!  The link to register is http://www.mississaugamarathon.com/registration.shtml  Put down your money and commit to getting out of your comfort zone.  It’s a casual race and there is NO pressure to run the whole thing.  Just do your best and you will have a PR (personal record) by day’s end.  Please forward your suggestions for a place to celebrate post race – around 9pm.  A restaurant with a group meeting room would be ideal.  I was thinking of The Works….

Shoe Drive:  The Mississauga Marathon has a sneaker drive going on that we contribute to.  Do you have old running shoes that look good but just don’t cushion anymore?  Consider donating them!  I will be collecting used shoes starting Saturday, March 29th and ending May 1.  I will do the drop off on May 2nd when I pick up race kits at the Port Credit Arena.  Please include kids and men’s shoes as well.  Last year Nik’s Chicks donated 45 pairs of running shoes to New Circles – a  charity whose primary service is their clothing program which provides new and gently used clothing for men, women and children in the Flemingdon Park, Thorncliffe Park and Victoria Village communities of Toronto.  Let’s beat that number this year! I will place blue collection bins outside my house before each run.  (If I forget, remind me pls!) Start digging!  So far I have received 14 pairs.

Fundraising for the SportingLife 10km:  Members of Nik’s Chicks and their kids have registered and are training for this 10km race on “Lauren’s Tumour Ninjas”.  Race day is May 11th.

Nik’s Chicks have a fundraising goal of 500.00, and we are at 145.00! It would be great to surpass it!  Please go to http://www.ooch.org/generalchallengeindividual2014?tab=0&frsid=14631 to donate to our group.  If every member of the group donated 5.00 it would be a huge windfall! Thank you in advance for your support!!

Swim Training: The training will take place on Tuesday and Thursday evenings around 9:00pm at Glen Abbey Rec pool.  This is an open lap swimming time and not just us so be prepared to have other bodies in the lanes.  Expect to be winded and needing lots of recovery in the beginning – you are starting something new! The emphasis will be on technique and NOT volume for the first few weeks.  There will be Slow, Medium and Fast lanes.  Choose the one that suits, you can always change if it doesn’t feel right.  Here is a site about etiquette in the pool that you should review prior to getting into the pool Pool Etiquette  It will answer many questions and let you know what to expect from other swimmers.

I will be going to pool this Thursday along with Jo and Lorraine!

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

Swimsuit, goggles, swim cap, 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 swim pass if not a member at Glen Abbey Rec Center ($36.28 for 10 swim sessions).  I used to pack my PJs to wear home 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!!

Tips from Runner’s World 2014 Daily Calendar: 1)  Do yourself – and all runners – a favour and fight the impulse to confront rude drivers.  Lashing out isn’t likely to change the driver’s behaviour and it may in fact worsen it.  The still-seething guy may drive extra close to the next runner he sees just to make a point.  2)   Join a group.  You will run better in a team setting.  Even if you don’t keep the same pace as the group, the first few minutes of the the workout with the group help.  3)  Don’t train so hard for an event that you feel tired on the starting line.  Many runners train too hard and then end up with less than a full tank on race day. Can’t fi in a once-a-week massage?  Self-massage works well too.  Taking even 30-40 seconds to knead your feet or calf muscles before heading out the door can really make a difference.  Try making this part of your warm-up. 4)  For the greatest recovery benefit, eat an energy bar (or other suitable snack) within 20 minutes of your run.  If your workout was particularly hard or long, follow that with a light meal of protein and whole grain carbs one to two hours later.

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

Monday –April 7 8:00pm

Learn to Run 5km -walk 5 minutes, jog 5 min/walk 3 min/jog 5 min (turn after half)/walk 3 jog 5 min, walk 5 minutes

Learn To Run 10km – 5km

Try-a-tri/Sprint tri -walk 5 minutes, jog 5 min/walk 3 min/jog 5 min (turn after half)/walk 3 jog 5 min, walk 5 minutes

Holding on 10km – 5km

Half Marathon – 10km

Marathon – 10km

Tuesday – April 8 9:00pm

NEW Try-a-tri/Sprint tri – Swim 18 min Glen Abbey Pool Swim Lesson 5 Swimming Lesson Plans 1-12 (1100m – 1600m)

Thursday –April 10 8:00pm

Learn to Run 5km -5 min walk, jog 20 continuous minutes (turn after 10), walk 5 minutes

Learn To Run 10km – 5km with hill x 2

Try-a-tri/Sprint tri -5 min walk, jog 20 continuous minutes (turn after 10), walk 5 minutes

Holding on 10km – 4km with 30 sec sprint x 10

Half Marathon – 8km with hill repeats x 4

Marathon – 10km

Try-a-tri/Sprint tri – Swim 30 min Glen Abbey Pool Swim Lesson 5 Swimming Lesson Plans 1-12 (1100m – 1600m)

Saturday – April 12 8:00am (I am away and won’t be out)

Learn to Run 5km – walk 5 minutes, jog 5 min/walk 3 min/jog 8 min (turn after half)/walk 3 jog 5 min, walk 5 minutes

Learn To Run 10km – 8km

Try-a-tri/Sprint tri -walk 5 minutes, jog 5 min/walk 3 min/jog 8 min (turn after half)/walk 3 jog 5 min, walk 5 minutes

Holding on 10km – 9km

Half Marathon – 23km (Last long run!)

Marathon – 40km (Last long run!)

Monday – April 14 8:00pm

Learn to Run 5km -walk 5 minutes, jog 10 min/walk 3 min(turn after half) jog 10 min, walk 5 minutes

Learn To Run 10km – 5km

Try-a-tri/Sprint tri -walk 5 minutes, jog 10 min/walk 3 min(turn after half) jog 10 min, walk 5 minutes

Holding on 10km – 5km

Half Marathon – 10km

Marathon – 10km

Tuesday – April 15 9:00pm

Try-a-tri/Sprint tri – Swim 18 min Glen Abbey Pool Swim Lesson 6 Swimming Lesson Plans 1-12 (1100m – 1600m)

 Have a wonderful  week! Niki



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