Update – June 25 , 2014 – Happy Canada Day!

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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, Nightingale or at Bloomfield Park to avoid congestion, 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:   

We find time for the things that are important to us. Period.

Scott Douglas, Scott’s Original Miscellany, Running Times – March 2011

Running has opened up so many adventures for me, not just in the trails I run or new routes, but also in the friendships I’ve made and the confidence it has given me.

Meleah Shank, runner and spinning instructor

Hello ladies, here is the latest news from the “nest”!  There are times when I sit down to write my blurb and I go blank!  Nothing profound comes to me!! Today was one of those days…in the beginning.  It is a special week in our house: Peter and I had our 18th anniversary, Brogan had his Grade 8 graduation and my baby turns 13 today.  These milestones are reminders of how quickly time passes and how lives keep moving along.   I am grateful to be here – happy and healthy – to be able to experience these memories as I received news of friends and strangers being pronounced terminally ill in the last week.  What a sharp contrast to my idyllic life.  I am truly blessed to have my health, family and friends.  I try to tell my kids this frequently – I hope they hear me (especially when I turn off their WiFi and they are ticked!).  

Maybe take a moment to take stock of all the good in our lives and pass a little of that good on to those who may really need it!  We live in a great country that is safe, we have bodies that carry us through running/biking/swimming multiple times a week, our families are wonderful, we have made amazing friends through the group….and the list goes on!

Happy Canada Day!: Enjoy your holiday weekend if you are taking Monday off!  I am not sure if I will be out for the Monday evening workout – a trip to Wonderland is in the plans and it is likely to be a long day!

canadian-flag-hi

Goodbye Suzanne!:  It’s with a sad heart that we say good bye to Suzanne S.  Her family is moving to Calgary very soon and we will miss her (and her scuffing feet) dearly!  Hopefully we can head out to visit you and run a race out there and we will be sure to welcome you back with open arms when you return to visit family here in Oakville. Make sure you remember your sneakers!!  Best wishes for a safe trip and happy transition for all.

Suzanne's Going Away

Some of the Chicks with Suzanne (seated in center)

Oh Where Have All My Chicks Gone?:  So we all look forward to summer, we have great intentions…and then the workouts start to slide.  We fall off the program and say “Crap! Now I can’t keep up!”. I will start off by saying… “So what!!  That is a lame excuse and you all know it:)  Everyone and every level of runner is welcome to join us.  If you have to run slower, then run slower.  Do not give yourself permission to quit just because things get busy.  We make time for the stuff that matters, and frankly – YOU MATTER!!  Put the workouts in your calendar, make yourself unavailable to others, put your gear on as soon as you get in the door, get your kids to bike with you during a run if you can’t make the group sessions.  Heck, pack your stuff in the car and come straight here, changing clothes at my place.  Do whatever it takes to ensure you carve out your time and make it happen.  You are not the only mom/career woman out there who does this running thing.  If they can make it happen, so can you.  Consider this your personal “kick in the butt” reminder to get moving and get running!!

32 Chicks May 17:14

Call your girlfriend and get back out here!!

Newbie Night:  We have a couple of ladies interested in beginning open water swimming. They plan on joining us this Thursday for swimming night at Kelso!  You can do a trial night for free by signing a waiver at check in.  Although a wetsuit isn’t necessary with the current water temperature, it does add flotation and comfort in the water.  You can pick up an inexpensive shortie suit at Canadian Tire or Costco.  We leave from my place at 6:15 and plan to be back for 8pm run.  Don’t forget your goggles, swim cap, flip flops and a towel.  You may want to bring some water and a snack to have on the drive back.  There’s no better time to Give it a Tri!!  More info on Kelso Open Water Swimming is below.

Pics of my Main Floor Reno:  I should have posted these a long time ago!  Many thanks to Kristin Brulee who spent countless hours shopping with me to find the right pieces!  She has such a good eye for fabrics, textures and colours!  She can be reached at pgregg@cogeco.ca.  Kristin is interested in consulting on more projects!  Thanks also go to Roger Murray, whose company is Compete Home Renovations (905) 510-1455.  His guys did the painting for us this time around (CHR did our basement reno last Spring).  The folks at Joshua Creek Furniture were amazing at sourcing out furniture and accessories for me – Linda Johnston was my go-to gal. 90% of my furniture came from there with the rest from Restoration Hardware and Homesense! My dining chairs were reupholstered by Switch Studio.  The renovation was a long, but fun process to go through.  Now we need to decide if we will ever tackle the Master Bedroom!!

Reno 4

Reno 5

Reno 3

Reno 1

Reno 2

Running Hats: The grey Nike DryFit Nik’s Chicks hats are in!! I will have them available at each running workout – only 25.00! Cash only please. There are only 35 of them left so act quickly!  

Have you ever thought about doing a Half Marathon?:  These races take training/planning.  You choose a race date and work backwards from that date to determine a start date.  So, for an early November Half (there are a couple to choose from), training from a 5km base began Saturday, June 14th! You will do the 8 week Learn to Run 10km program and then follow it up with the 12 week Learn to Run a Half Marathon program which will begin on August 9th.  If you are currently in the Learn to Run 10km program – perfect!  After you hit 10km, you will just hold there on Saturday runs until August.  There are many Chicks who will do a November race so give it some thought….
Nik’s Chicks Shirts:  It’s the time of year when we begin to get really warm during our runs!  Looking for that perfect running shirt?  Look no further!!  I have Nik’s Chicks purple tank tops (and a few t-shirts) for sale – only 20.00!! They are super light and reflective.  Excellent quality tops from Mountain Equipment Co-op!  See me after the running sessions to buy one.  Cash only please.

photo 1 Lilac shirt back

Kelso Open Water Swimming:  I am heading to the lake on Thursday at 6:15pm and happy to take others with me. We will be back in time to run at 8pm.  Wear tank top and shorts under your wet suit!  I have a Halton park pass. 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/

Quotes from Runner’s World Daily Calendar:  1)  Check the weather!  If you know it’s going to be 30 degrees by 2pm, run in the morning.  Thunderstorms rolling in on Saturday?  Make that a rest day and go out on Sunday.  Proactive scheduling will give you fewer excuses later.  2) Run with the flow of what the day brings.  Doing so will allow you to run in the right zone (easy, moderate or hard) based on what is going on in the moment: extreme pollen levels, heat and humidity, winds, mud or snow.  When you run by your body rather than your head, you’ll run your best effort no matter what challenge life throws at you. 3)  Bounce back faster after hard workouts: Add water to your ice pack to reduce pain and swelling.  The combination is more effective than ice alone at lowering muscle temperatures. 4) Run trails to challenge your body and mind. Always run trails with a partner and a cell phone to stay safe.  5) Nothing builds strength better than hills.  Running inclines forces your muscles to work harder with each step; as you grow stronger, your stride becomes more efficient and your overall speed improves. 6)  Treat yourself.  consider making a massage appointment after your long run day.

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

Monday – June 23 8:00pm (I won’t be out – Grade 8 graduation!)

NEW Learn to Run 10km Program (leading to Nov. 1/2) – 5km

Learn to Run 5km -walk 5 minutes, jog 25 minutes, walk 5 minutes, stretch

Learn To Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5km 

Tri girls – Easy 45 min ride/ 5km run

Olympic Triathlon – Working on a new program!

Thursday – June 26 8:00pm

NEW Learn to Run 10km Program (leading to Nov. 1/2) -Going to Abbey Park HS track to do 5 x 400m repeats (We jog 1km to track via trail west of Nightingale, we will do 400m followed by a recovery jog 1/2 way around, then begin next repeat. After 5 repeats we jog back to my place) 

Learn to Run 5km – walk 5 min, jog 28 continuous minutes (turn after 14), walk 5 minutes

Learn To Run 10km – Going to Abbey Park HS track to do 5 x 400m repeats (We jog 1km to track via trail west of Nightingale, we will do 400m followed by a recovery jog 1/2 way around, then begin next repeat. After 5 repeats we jog back to my place)

Holding on 5km -Going to Abbey Park HS track to do 5 x 400m repeats (We jog 1km to track via trail west of Nightingale, we will do 400m followed by a recovery jog 1/2 way around, then begin next repeat. After 5 repeats we jog back to my place)

Holding on10km -Going to Abbey Park HS track to do 5 x 400m repeats (We jog 1km to track via trail west of Nightingale, we will do 400m followed by a recovery jog 1/2 way around, then begin next repeat. After 5 repeats we jog back to my place)

Open Water Swimmers: Leave for Kelso 6:15pm from my place.  30 minute swim. Returning for 8pm run. 

Tri girls – (Meet to head to Kelso at 6:15pm) First – Swim open water 30 min Second -Going to Abbey Park HS track to do 5 x 400m repeats (you will be running in the clothes you had on under your wetsuit!)

Saturday – June 28 8:00am

NEW Learn to Run 10km Program (leading to Nov. 1/2) – 6km

Learn to Run 5km – walk 5 minutes, jog 28 continuous minutes, walk 5 minutes, stretch

Learn To Run 10km – 10km (Same route as last week, turn right onto Pine Glen, continue across Third Line to Proudfoot, turn right, turning right again onto Westoak Trails.

Tri girls – Meet 6:15am for a 80-90 min ride before running at 8am, Leaving for Kelso at 8:15 for 45 min swim.

Holding on 5km – 5km

Holding on 10km – 10km

Monday – June 30 8:00pm (I might not be out – Wonderland!)

NEW Learn to Run 10km Program (leading to Nov. 1/2) – 5km

Learn to Run 5km -walk 5 minutes, jog 30 minutes, walk 5 minutes, stretch

Learn To Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km 

Tri girls – Easy 45 min ride/ 5km run – Begin at 7:00pm

Olympic Triathlon – Working on a new program!

Have a wonderful week! Niki