Update – June 18 , 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, 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:   


Succeeding in running should be seen as an allegory for succeeding in every aspect of life.  Set goals, plan out how to achieve them, then stick to the plan.

Kim Griffin, 1982 NCAA and US 10,000m champion

Hello ladies, here is the latest news from the “nest”!  Ooooh! I got to race again in a triathlon!  It has been about a year and a half since I had the chance to put it all together again.  I didn’t realized I missed it so much til I was out there on the course.  Every race is different – there are so many variables to affect the day – weather, the type of course, fatigue, etc.  I find that in every tri that I have done, there are things I did well and room for improvement.  In this race I felt that my swim, bike and run all met my expectations…but my transitions (which are usually quick) were too long!  Nevertheless,  it is ALWAYS a joyful experience to cross the finish line with a smile and having your name announced!  It’s all so official:)  When I get to experience this type of day with wonderful friends….it doesn’t get any better!  Thanks ladies for making what we do so much fun!!

You too can experience this rush!  We are looking at a late July tri as a group (location TBA) and then September 6/7 in Wasaga Beach.  Don’t let your fears dictate your life!  Start out small and try it out.  What’s to lose?

Stories from the Road – Chicks Style: I heard about Nik’s Chicks in 2010 from my friend Janice who was already a Chick.  I usually walked in the evening for exercise but I decided that I wanted to start running.  I wasn’t sure how to do this or how far I could possibly run.  Nik’s Chicks was the perfect answer for me.  The updates provided me with technical information about running and the group provided a lot of encouragement.  Niki convinced me that I could run a 5km, 10km, and 1/2 marathon …not to mention a try-a-tri!  Nik’s Chicks has inspired me and many other women to achieve goals that we didn’t think possible.  I enjoy running with the wonderful women I have met in Nik’s Chicks. – Janet N. (5km, 10km, 1/2 marathon, try-a-tri)


Janet at the Angus Glen 1/2 marathon

Chicks in Races: Congrats to all the ladies who raced this weekend in Welland.  We were well represented in both triathlon and duathlon.  (Michelle, Jo, Ellen, Karin and Adele…and myself).  Although it was a bit chilly, it really was a fun day.Welland

 We all had a few glitches (swim challenges, bathroom breaks, backwards helmets…) but we all finished with a smile.  IMG_0299IMG_0310IMG_0330IMG_1721

Big congrats to Karin who won her age division in the Give-it-a tri distance.  A Chick makes the podium!!  Congrats also go to Ellen who won a “door prize”!IMG_1722IMG_1719 Shout out to Adele who completed her first duathlon with minimal training and no fuel!  You are a tough one!!  IMG_1718-1


We had one other Chick who raced this weekend.   Maria decided “last minute” to run the Niagara on the Lake Marathon!!  She completed the Toronto marathon 5 weeks ago and was actually trained to run the full!  Well done!

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!  

My Router!:  I have mentioned to a few of you that I had bought a new WiFi router for my house which allows me to schedule/control WiFi usage device by device!  It has brought the power back to me! I was always battling with my kids over their screen time.  Now I have a set schedule for each device and it either allows or blocks them from the WiFi.  There is also an app for it so I can control the router even when I am away from home:) I purchased the Linksys EA6400 for 150.00 at Future Shop.  It is a powerful router as we have many users in the house.  There might be a cheaper alternative.  More info here: http://www.futureshop.ca/en-CA/product/linksys-linksys-smart-wireless-ac-router-ea6400-ea6400/10241766.aspx?path=01318846eced931416d88cd51d380248en02

Swimsuit Season:  Here is a swimsuit sale that might interest you.  It is a fundraiser for a friend’s hockey team.  Might be some good deals…Midget BB Fundraiser

Parking:  Thanks to everyone for adjusting your parking!  Please park on Westoak Trails Bld, Nightingale or at Bloomfield Park so the minimal parking that is avail around my house can be used by my neighbours’ visitors.  Consider carpooling or biking over to begin your run as well!  Bikes can be left inside my pool gate or garage.  For cyclists who will be riding early on Saturdays, please help in keeping our noise levels down so we don’t wake anyone up at that crazy hour!!  I (and my neighbours) appreciate your help.

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 last 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)  Every runner has different food and fluid tolerances, which means a plan that works for one runner might spell GI disaster for another.  That is why it is key to practice your pre-race meal strategy during training.  Once you find the perfect mix, stick with it.  2) Plan ahead. When participating in an event, go in with a plan.  Set specific goals, such as time or finishing stronger in the second half.  When you have such goals, you’re more motivated during training and on the day of the event. 3)   After especially long or hard runs, in addition to hydrating, you also need protein to help your muscles heal.  That’s why recovery drinks are ideal – they provide protein and fluid to help you rehydrate.  4)  Can’t find a companion willing to join you at 4:30am? Try running with a dog.  Dogs don’t wear watches, so they don’t mind getting up early for a run. 5)  Deck yourself out in running gear.  Looking good out there can really give you a mental boost, which is going to make the effort seem easier.  So buy a great-looking, color-coordinated running outfit that you enjoy wearing.  6)  Before going for a hot run, have a slushy with crushed ice and your favorite sports drink.  To keep drinks chilled while you run, fill a bottle halfway, freeze it, and top it off with fluid before starting.

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

Monday – June 16 8:00pm

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

Learn to Run 5km – 

Learn To Run 10km – 

Try-a-tri/Sprint tri (Meet:700pm, Start 7:15pm) –

Crash Course Sprint Tri (Meet 7:15, Start 7:15pm) – 

Holding on 5km – 

Holding on 10km – 

Thursday – June 19 8:00pm

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

Learn to Run 5km – walk 5 min, jog 25 continuous minutes (turn after 12.5), walk 5 minutes

Learn To Run 10km – 5km with hill x 3

Holding on 5km – 5km with hill x 3

Holding on10km -5km with hill x 3

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 – Jog 5km with hills x 3 starting at 8pm (you will be running in the clothes you had on under your wetsuit!)

Saturday – June 21 8:00am

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

Learn to Run 5km – walk 5 minutes, jog 25 continuous minutes, walk 5 minutes, stretch

Learn To Run 10km – 9km (Same route as last week, except turn right onto Pine Glen instead of Kingsridge.  Head back down Third Line)

Tri girls – Meet 6:30 for a 70-80 min ride before running at 8am (We can discuss distance – ravine run?)

Holding on 5km – 5km

Holding on 10km – 10km

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!

Have a wonderful week! Niki


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