Update – October 2, 2014 Please read and support Susan!!


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:  

 This one is for you, Susan!


If you run, you are a runner.  It doesn’t matter how fast or how far.  It doesn’t matter if today is your first day or if you’ve been running for twenty years.  There is no test to pass, no license to earn, no membership card to get.  You just run.

John Bingham

Hello ladies, here is the latest news from the “nest”!  One of our Chicks, Susan, has just begun her chemotherapy treatments to treat her recently diagnosed breast cancer.  How ironic that this is Run for the Cure weekend!  As a group of female runners, there is no better moment to show our support for Susan than participating in the Cause! We, however will do it a little differently.  I have created a Virtual Team called “Nik’s Chicks for Susan”.  This is a 3 day fundraising blitz!!!  You can make a donation at Run for The Cure.  We will all meet as usual at 8am on Saturday morning, wearing pink and purple (bling and feathers optional!), to do our own Run for the Cure 5km.  (The regular 5 km route: Westoak Trails, Upper Middle, Third Line, right on Sandpiper, left on Nightingale).  If you don’t want to donate online, I will collect donations on Saturday morning to put towards the team total.


This invite is open to all Chicks, past and present.  If you haven’t been out in a while, consider coming out on Saturday morning and walking the route.  Bring friends and daughters.  Let’s make this a spontaneous show of support for Susan – a hilariously, strong and positive woman!  Let’s show her who’s on her team!!

Are You a Runner?: Read this article and you just might see a little of yourself in it! You Know You Are A Runner When?

Winter Running:  I know it’s a bit early to be saying the “W” word, but’s it not too early to be picking and choosing some winter gear so it doesn’t feel like one huge shopping expense:)  Here is a handout with some thoughts on what you may need. Advice for Winter Running Gear
In past years, I have done a group shopping trip to MEC with the newbies to pick up some key items.  If you are interested in taking a couple of hours on a Saturday or Sunday to do this, let me know and I will set a time.

Are you a Gadget Girl?:  Some people use technology to keep them motivated by tracking their progress.  If this is you, then you might like this latest product from Garmin – the 920XT. 

Garmin 920-running-dynamics

More info can be found at Forerunner 920XT  Be prepared to drop some change on it! It retails at 450.00USD!!!

Are You Parent of a Tween/Teen?: Then this seminar might be for you.  Social Media 101 Flyer  I went last year and it was very informative and helpful with keeping up with my kids!  Mark Oct. 15, 7pm at Westoak Public School in your calendar.

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.

Here are some other options from the folks at Road ID High Visibility Gear  Thanks Jo, for info.

5 Km Runners: 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!! After tonight, you are 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  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 22 of them left so act quickly!  


Quotes from 2014 Runner’s World Daily Calendar:  1)  To track your progress, keep a log, even if it’s just jotting your mileage or time on a kitchen calendar.  2) Be realistic with your training.  Sticking to a schedule of three workouts per week feels a lot better than quitting a more demanding plan. 3)  Think you don’t have time for a run?  You can probably make a list of things you’re wasting time on today.  cut one of them out and get the run in.

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


Thursday – October 2 8:00pm    

Learn to Run 5km – walk 5 min to warm up, jog3/walk 90 sec/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk90 sec/jog 5, 5 min cool down walk, stretching

Learn to Run 10km – 5km with 2 x hill

Holding on10km – 5km with 2 x hill

Half Marathon – 8km with 60 sec sprints x 5

Saturday – October 4 8:00am Run For the Cure 5km fundraising blitz for Susan

(1/2 marathon girls are heading out at 7am, will run ravine and circle back to do the 5km with the group, and will finish the 21km)

Learn to Run 5km – walk 5 min to warm up, jog 5/walk 3 min/jog 5(no turn!)/walk 3 min/jog 5 min, cool down walk to finish the remainder of the 5km route, stretching

Learn to Run 10km – 8km

Holding on 10km – 10km

Half Marathon – Niagara 1/2 = 19km or 21km depending on the program!

Monday – October 6  8:00pm

Learn to Run 5km – walk 5 min to warm up, jog 8/walk 5 min (turn after 2.5 min)/jog 8,  5 min cool down walk, stretching

Learn to Run 10km – 5km

Holding on 10km – 5km

Half Marathon – 10km

Thursday -October 9 8:00pm

Learn to Run 5km – walk 5 min to warm up, jog 20 continuous minutes (turn after 10), 5 min cool down walk, stretching

Learn to Run 10km – 4km with 30 sec sprint x 10

Holding on 5km – 4km with30 sec sprint x 10

Half Marathon – 8km with hill x 4

Have a wonderful week! Niki


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