Update – April 15, 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 neighbours’ 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:   

Progress is rarely a straight line. There are always bumps in the road, but you can make the choice to keep looking ahead.

Kara Goucher

Most people are so busy knocking themselves out trying to do everything they think they should do, they never get around to what they want to do.

 Kathleen Winsor

Hello ladies, here is the latest news from the “nest”!  There is nothing more motivating than watching/listening to the stories of people who have made amazing life changes to inspire me to refocus my fitness efforts!  There’s also my runs with the newbies. I like coaching them through their runs and seeing the sense of achievement on their faces after each session.  It’s been a while since I have had that sense of personal accomplishment from running/tris.  Injuries set me back last spring and it has been over a year since I last put it all on the line:)  So, in addition to the 5km in Mississauga that I will run with the newbies and the 10km I will run with the kids, I have just signed up for Welland Sprint and Wasaga Olympic Triathlons!  Just putting them into my calendar (and informing my husband) feels good.  

How many of you cringe when I ask you what you are training for, or if you have signed up for a race yet?!  What’s really holding you back?  The worst that can happen is you walk a bit in your 5km (10km) race.  Maybe your first triathlon will only be a try-a-tri. So what!!  Get out of your comfort zone and allow yourself the opportunity to cross a finish line and experience the HUGE rush of pride you will feel in yourself.  It’s so worth it!! Click one Mississauga 5km    Welland Triathlon Weekend June 14   and sign up NOW!!

Stories from the Road – Chicks Style:I have been running on and off, with Nik’s Chicks for a few years now ever since a friend introduced me to it.  I have run two half marathons, which is not something I ever would have dreamed that I was capable of.  As a child, I was not naturally athletic, being rather lanky and awkward instead.  Neither my parents nor any teachers ever encouraged me to push myself athletically.  No one ever suggested that I could achieve a physical goal.  However, as I got older I realized that I enjoyed moving. Whether I was biking or running or going to aerobics or yoga classes (and of course having children) and the effects of time made me realize exercise was key to looking and feeling the way I wanted to.  However, I never would have thought myself capable of pushing myself physically beyond my comfort zone by setting a goal and following a well organized training schedule to achieve it.  I now know that it’s possible.” – Christine B (at least 2 half marathons, Around the Bay 15km, some 10km races, 1 Try-a-tri)


A Good Running Read: I have just finished listening to Do Life: The Creator of my “120-Pound Journey” Shows how to Run Better, Go Farther and Find Happiness by Ben Davis.  For anyone stuck in a rut, whether weight loss or other life rut, it’s an easy listen with some good nuggets to hold onto:  1) We can’t wait until all is perfect in our lives before we embark on a new challenge – the reality is that this perfect state of readiness doesn’t exist. 2) Sometime we can’t wrap our heads around making a big change in our lives.  In these situations we just need to act and as our lives begin to change, the mindset will finally change too! 3) Using the “I don’t have time” excuse to not exercise is a crock.  If you do a time inventory of your day, there is typically an hour or two of usable time x 7 days a week = 7-14 hours for “fitting in” exercise.  If after your inventory there really is NO extra time – you have a time management problem and need to self assess why you think you need to be so “busy”.  This book can be downloaded off iTunes and is avail. through Chapters and Amazon.

Do LifeCheck out Ben’s youtube video to get an idea of how hard he worked to change his life.

Do your Kids want to do a Triathlon?:  Here is a new series to consider. TriFUN Poster

The other series to consider can be found here: http://www.trikids.ca/  These triathlons are extremely well organized and very fun!!  Check out the sites for more information.

Want to buy some Bling?:  Kristin, one of our Chicks is hosting a trunk show for Stella and Dot jewellery on April 27th from 2-4:00pm. You can view the invitation here: http://www.stelladot.com/ts/a5by5?guest=3707880&origin=email&utm_source=trunkshow&utm_medium=referral&utm_campaign=email_invitation  Stella and Dot’s look is very trendy and pretty!

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, 14MD, 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 remaining. (Might be good for the little running Chicks!)

photo 1

Lilac shirt back

photo 1-1photo 2-2

Don’t Forget the 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 15 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 175.00! 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!!

Tips from Runner’s World 2014 Daily Calendar: 1)  If the rubber on the side or bottom is worn, it’s time for a new pair of shoes.  The onset of more than usual aches can also signal that a new pair is in order.  If you need shoes before a race, get them a month prior to work out their rigidity. 2) Drink 8 to 16 ounces 1-2 hours before a run. Sports drinks and water are good choices, and iced coffee and tea are fine too.  Didn’t plan ahead?  15-30 minutes before going out, drink at least 4-8 ounces of fluid.  3)  If you are not feeling motivated to run, tell yourself to head out for 10 minutes and then see how you feel.  Ten minutes is long enough to shake off inertia that plagues all of us from time to time. 4)  As your face goes, so goes your body.  Squinting zaps energy.  If another runner’s facial expression is pinched and his eyes are narrow slits, it may be time to leave him or her behind.  5)  “You’re never too old for a gold star” says Sacramento-area running coach Shauna Schultz.  Plan your workouts a week in advance, then place a star sticker in the calendar for each day you meet your goal.  “Visualizing your progress in this manner is very encouraging,” Schultz says.

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

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 – 30 minute bike (or spin class)

Holding on 10km – 5km

Half Marathon – 10km

Marathon – 10km

Tuesday – April 15 9:00pm

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

Thursday –April 17 8:00pm

Learn to Run 5km – 5 min walk, jog 25 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails – your first loop!)

Learn To Run 10km – 5km with hill x 3

Try-a-tri/Sprint tri – 5 min walk, jog 25 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails – your first loop!)

Holding on 10km – 5km with 60 sec sprint x 5

Half Marathon – 8km with 60 sec sprints x 5

Marathon – 10km

Try-a-tri/Sprint tri – Swim 30 min Glen Abbey Pool 9:00pm Swim Lesson 6 Swimming Lesson Plans 1-12 (1100m – 1600m)

Saturday – April 19 8:00am (I am away and won’t be out)

Learn to Run 5km -5 min walk, jog 25 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails)

Learn To Run 10km – 9km

Try-a-tri/Sprint tri – 35 minute bike (or spin class) followed by 5 min walk, jog 25 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails)

Holding on 10km – 9km

Half Marathon – 15km (Tapering!)

Marathon – 20km (Tapering!)

Monday – April 21 8:00pm (Easter Monday – Group will still meet, I am away)

Learn to Run 5km -5 min walk, jog 25 continuous minutes , walk 5 minutes (Turn right at Upper Middle,then right onto Bloomfield, then left onto Westoak Trails)

Learn To Run 10km – 5km

Try-a-tri/Sprint tri – 35 min bike (or spin class)

Holding on 10km – 5km

Half Marathon – 8km

Marathon – 10km

Tuesday – April 22 9:00pm

Try-a-tri/Sprint tri – Swim 18 min Glen Abbey Pool Swim Lesson 7 Swimming Lesson Plans 1-12 (1100m – 1600m)

 Have a wonderful  week! Niki



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