Update – May 14, 2014 – Happy Belated Mother’s Day!


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:   

“God could not be everywhere, and therefore he made mothers.” 
David C. Gross


Poster 1

Hello ladies, here is the latest news from the “nest”!  I am happy to report that I just ordered 50 Nik’s Chicks Nike DriFit running hats!  I had a nice chat with the sales rep about the running group and who is in it.  He says “So your group has all the Oakville beginners in it.”  and I say “Well , probably not all but we are a welcoming and sociable group of girls where the majority have never run at all before joining”.  Ladies need a “safe and comfortable” place to begin running.  Nik’s Chicks are generally not hard core runners.  That’s not to say we don’t have our share of marathoners…   We just have a mentality that a woman’s life is a happy one when she finds the balance between taking care of herself and taking care of others.  Running isn’t the end all and be all!  It’s a piece in the big puzzle.  

We have slow but steady newbies who will run 5km in under just 50 minutes, we have some jack rabbits who are shooting for Boston Marathon qualification and we have many “in between” runners who are looking to get out of the house, achieve a better level of fitness, meet new friends, prepare for a race, etc.  No matter what your reason is for beginning to run (or do tris), take the first step and just get out there (preferably with us)!  This is always the most difficult part.  Even for me now, there are days where I will drag myself out my front door to meet you all – no offense!  It’s not the company, just me!!  I tell myself that if I still feel crappy after 10 minutes I can go home…of course I never turn around b/c after 10 minutes I generally feel better!  Funny how that is!

So… in two weeks I will be selling these original, super cute running hats for the low price of 25.00 each.  Betcha want one!!  Watch your updates as I will post when they are available for pick up!

Stories from the Road – Chicks Style: “Nik’s Chicks has given me the opportunity to meet some great women, have some laughs and share in our experiences. I started in 2011 and have run a 5km and 10km. I have been inspired, encouraged and challenged to set goals for myself and the best part…I attained those goals! I think that the most important thing that Nik’s Chicks has helped me with, is feeling better about myself and giving me an outlet for stress.  What do they say…running is cheaper than therapy?!  On the days I just felt down, I would say to myself “Just get out there and run with the girls”! It truly motivated me.  I really can do anything I set my mind to…thanks Nik’s Chicks for helping me get there.” – Lisa S. (has completed 5 and 10km races)

I am front and center!

Lisa (center in back row) and the Chicks at Hamilton Run for Hope 10km

Congrats to SportingLife 10km Runners: Thanks to everyone who made donations to Camp Oochigeas.  As a group we raised approx 1875.00!  With our kidathletes Lauren and Amber being the top fundraisers raising 345.00 and Amber 940.00 respectively.  Well done girls!!  We helped Lauren’s Tumour Ninjas raise 24,885.00! This made her team one of the top two fundraisers!!  Sure is nice to be a part of this effort!  The morning was full of logistics, but worth the effort.  Seems like everyone had a great race!  For the record – Brogan beat me by .01 of a second…on Mother’s Day!

photo 1IMG_7416


Looking for Some Inspiration?:  Check out this blog.www.swimbikemom.com  Meredith Atwood is the author of “TriathlonFor The Every Woman”.  Read her bio and check out her pictures.  She has done some 70.3 triathlon races and Ironman races – and she’s a regular sized gal – not a skinny mini!!  She has LOTS of helpful Triathlon info on her site.  Happy reading.

New Programs Began on Saturday:  We began our new Learn to Run 5km and 10km programs – but it’s not too late to join and begin your very own running journey! The programs we are using are here .  Learn to Run 5km Training Program (M,Th,S)       10 Km program from 5km base (M,Th,S)    Print it off and track your progress.   Don’t forget to put the session times into your families’ calendars too so everyone will know you are unavailable!  We will be training for the Eaton Downtown Dash in Burlington on Thursday July 17th in the evening (or the Color Run on July 14th)  You can register for this race here http://www.events.runningroom.com/site/?raceId=10000#starttimes  Let me know when you sign up so I can add you to the “Upcoming Races” page.   Please feel free to mention to a friend and be sure to tell them it’s FREE! 

Welland Triathlon:  A bunch of a met in February to discuss the 2014 race calendar and decide what our goals were going to be.  Many of you wanted to do either a try a tri or sprint tri this summer.  Well, the race many of us have signed up for, Welland Sprint, is only 6 weeks away.  Now, you are probably thinking that you don’t have enough time to train for that! Hogwash!! You would be perfectly fine for the Try-a-tri and if you have been swimming a bit, the Sprint Tri.  Here is the 6 week program to use:  6 weeks to a Sprint Triathlon – Crash Course and here is the link to register for the race  http://www.multisportcanada.com/welland/ Don’t forget there is a duathlon as well for you non-swimmers!

Kelso Open Water Swimming:  Swims begin next Thursday, May 22! I know…so soon!!  Click here for more info and links to register. http://kelsoows.wix.com/swim#!information/c20r9 Don’t forget you need to also register for Triathlon Ontario membership. http://triathlonontario.com/members/registration/

Wetsuit Sale:  For those of you contemplating a tri or open water swimming this summer, you will need a wetsuit.  At least 7 of us have purchased ours (Vortex) through Xterra, an online company.  Due to the lack of a retail store, their prices are much lower (180.00 compared to 400.00 locally)  Use the code STAYXW70 for 70.00% off when ordering to save!

Vortex wetsuit

(Abs not includes!)

Thank you!:  Thanks to everyone who donated shoes – we had 23 pairs in total.  Didn’t surpass last year’s number (48)…maybe next year!

Running Company Closes May 17th at 5pm:  There are still some deals to be had!  stop in and say goodbye to Greg!

Road ID:  I promote this like crazy!  Unless your running buddy knows you really well and she can contact your family quickly, you need one of these for running and/or biking.  They are also great to have on your kids during vacations!  At only 20.00, it is a great investment.  I wear a shoe tag for running and have strapped the bracelet version onto my bike. There are many varieties, even IDs for dogs!  Check out the website: http://www.roadid.com/Common/Default.aspx   Order one now!

Road ID

Shoe tag Road ID

Tips from Runner’s World 2014 Daily Calendar: 1)   Lift weights.  If you aren’t doing some form of strength training, it’s time to start.  It only takes two workouts per week to make a difference.  For a fun strength workout at home, try using a stability ball. 2)  Run for today.  Forget about the big picture every now and then.   Put away your training manual and your race calendar.  Quit over thinking it.

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

Monday –May 12 8:00pm

NEW Learn to Run 5km – walk 5 minutes, alternate jog 60 seconds/walk 90 seconds (turn after 10 minutes) for 20 minutes, walk 5 minutes, stretch

NEW Learn To Run 10km – 4km (Big block – we will start trails the next time I run with this group)

Holding on 5km – 5km

Holding on 10km – 5km

Try-a-tri/Sprint tri (Start 7:15pm) –First -40 minute bike Second – Run 15 min

Crash Course Sprint Tri (Start 7:15pm) First – Bike 45 min  Second – Run 15 min

Half Marathon – 8km

Tuesday – May 13 9:00pm

Try-a-tri/Sprint tri – Swim 20 min Glen Abbey Pool Swim Lesson 10 Swimming Lesson Plans 1-12 (1100m – 1600m)

Crash Course Sprint Tri – Optional 25 min swim (100m no rest, 8 x 50m w 30 sec rest, 4 x 25m w 20 sec rest)

Thursday – May 15 8:00pm

NEW Learn to Run 5km – walk 5 minutes, alternate jog 60 seconds/walk 90 seconds (turn after 10 minutes) for 20 minutes, walk 5 minutes, stretch

NEW Learn To Run 10km – 4km with 30 sec sprints x 5

Holding on 5km – Easy 5km 

Holding on10km – 4km with 30 sec sprints x 5

Try-a-tri/Sprint tri – First – 5 min walk, jog 34 continuous minutes , walk 5 minutes Second – Swim 35 min Glen Abbey Pool 9:00pm Swim Lesson 10 Swimming Lesson Plans 1-12 (1100m – 1600m)

Crash Course Sprint Tri – First – Run 38 min Second – Swim 40 min (100m swim x 2 w 1 min rest, 8 x 50m w 30 sec rest, 8 x 25 w 20 sec rest)

Half Marathon – 5km

Saturday – May 17 8:00am 

NEW Learn to Run 5km – walk 5 minutes, alternate jog 90 seconds/walk 2 min (turn after 10 minutes) for 20 minutes, walk 5 minutes, stretch

NEW Learn To Run 10km – 6km (Big block – we will start trails the next time I run with this group, 3km out and back)

Try-a-tri/Sprint tri (Start at 6:30am) First – 50 minute bike  Second –  jog 32 continuous minutes

Crash Course Sprint Tri (Start at 6:30am) – First – 70 min Bike   Second – Run at least 10 minutes as soon as you get off bike

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon – 5km

Monday – May 19 8:00pm

NEW Learn to Run 5km -walk 5 minutes, alternate jog 90 seconds/walk 2 min (turn after 10 minutes) for 20 minutes, walk 5 minutes, stretch

NEW Learn To Run 10km – 5km

Try-a-tri/Sprint tri (Start 7:15pm) – 45 min bike

Crash Course Sprint Tri (Start 7:15pm)First – bike 45 min Second – run 15 min

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 5km

Tuesday – May 20 9:00pm

Try-a-tri/Sprint tri – Swim 20 min Glen Abbey Pool Swim Lesson 11 Swimming Lesson Plans 1-12 (1100m – 1600m)

Crash Course Sprint Tri – Optional  30 min swim (150m no rest, 16x25m w 20 sec rest, 5x50m w 30 sec rest)

Have a wonderful  week! Niki



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