Update – September 25, 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:   

Consistency requires discipline.  Force yourself out the door.

Bob Glover and Shelly-Lynn Florence Glover

I have cried once or twice when I crossed the finish line, out of a fullness of feeling that can’t be expressed in words.

Larry Smith

Hello ladies, here is the latest news from the “nest”! 

Wetsuits are on Sale:  For those of you considering triathlons for next summer, Xterra has its Vortex Full suit on for 169.00 (reg. 400.00) Check out the details at Vortex Sale

Make Yourself Visible: With the shorter days and darker evenings, it’s important to make sure you are highly visible to drivers.  Some ladies have picked up some inexpensive reflective bands and lights at Dollarama! You can pick up this little light by Filzer at MEC for only 9.25. It has a replaceable battery. 

UFO light

Or try this new shoe light for only 3.75!
Shoe Light

They also have a good selection of reflective bands.  When choosing new gear, opt for clothing that has some reflective trim on it as well.

New Programs: The new runners are doing so well!  Attendance has been great so there are always ladies to run with.  If you have missed some sessions, don’t give up!  Just come on out and back track a bit on the schedule til you feel OK.  Don’t let a few missed sessions prevent you from doing something really good for YOU!!  Saturday marks the beginning of Week 4! You are almost at the halfway point!  time to start thinking about which 5km race you may want to participate in!  Talk amongst yourselves and we will hammer out details over the next few weeks.  Of course there is NO pressure on you to try a race/fun run. (Except for Danielle, Janice and Sonia:)  There’s just a really great feeling that comes with crossing a finish line that every runner should experience at least once!!

10 Km Race:  A couple of ladies will be doing Hamilton 10km on Nov. 2nd, and there are about 5-6 considering Angus Glen on the same day.  I am thinking of this one as well as a recovery run, but mostly for the amazing race kit full of skincare products!!

Half Marathoners:  Well it looks like there will be a good sized group of us doing Niagara on October 26 – only a month away!  I am driving down and have room for 6 more, I have Debbie with me so far.  Let me know if you want to jump in.  Jo and I will head down the Friday before to pick up race kits, let me know if you need us to pick up yours.

Road ID:  Many of you have gotten these, but with new programs starting, it’s a good time to put the word out again! If you were to go unconscious during a run, would the runner next to you know how to contact your spouse? Would EMS personnel know any pertinent health info?  If not, spend 20.00 and get yourself a running ID.  This one comes as a shoe tag or bracelet.  Money well spent!!  Road ID

Road ID

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 25 of them left so act quickly!  

Nik’s Chicks Shirts:  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

Quotes from 2014 Runner’s World Daily Calendar:  1)   2)  3)  

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


Thursday – September 25 8:00pm    

Learn to Run 5km – walk 5 min to warm up, alternate 60 sec jogging/90 sec walking for 20 minutes (turn after 10), 5 min cool down walk, stretching

Learn to Run 10km – 4km with 1 x hill

Holding on10km – 4km with 1 x hill

Half Marathon – 7km with hill x 2

Saturday – September 27 8:00am (Some 1/2 marathon girls are heading out at 7am!)

Learn to Run 5km – walk 5 min to warm up, jog 90/walk 90/jog 3 min/walk 3 min turn and repeat,  5 min cool down walk, stretching

Learn to Run 10km – 6km

Holding on 10km – 10km

Half Marathon – Niagara 1/2 = 15km or 19km depending on the program!

Monday – September 30  8:00pm

Learn to Run 5km -walk 5 min to warm up, jog 90/walk 90/jog 3 min/walk 3 min turn and repeat,  5 min cool down walk, stretching

Learn to Run 10km – 5km

Holding on 10km – 5km

Half Marathon – 10km

Thursday -October 2 8:00pm

Learn to Run 5km – walk 5 min to warm up, jog 90/walk 90/jog 3 min/walk 3 min turn and repeat,  5 min cool down walk, stretching

Learn to Run 10km – 5km with 5 min tempo run

Holding on 5km – 5km with 5 min tempo run

Half Marathon – 7km with 45 sec sprints x 5


Have a wonderful week! Niki


Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s