Update – May 7, 2015 – Try-a-tri/Hydration/Blisters/Advice for Parents of Youth Runners


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 Tuesday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times and distances.

Quotes of the Week:  

Life is complicated. Running is easy. Is it any wonder that people like to run?

Kevin Nelson

A strong butt is the key to a happy life.

Jordan Metzl, MD

We all have dreams.  In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort.

Jesse Owens

Hello ladies, here is the latest news from the “nest”!  It’s never been a secret that I don’t love to run, but I do enjoy it when I get to run in a group.  Thanks ladies for being my posse!  

Triathlon season is just around the corner.  If you have thought about doing one and talked yourself out of it – now is the time to just do it.  There are at least 15 triathlons in O
N that host give-it-a-tri or try-a-tri distances – 375 or 400 m swim (10 min), 10km bike ( 30 min) and 2.5km run (15-20 min).  These races are so doable!  Talk amongst yourselves and if there is interest I will put together a program of 3 days a week that can get you there by piggy backing disciplines – eg. bike/run.  For some honest talk about triathlon from a woman’s point of view check out www.swimbikemom.com  She’s a great writer with some humorous stories!

Jackets:  The jackets have been moved into production with an estimated shipping date of June 23 – hope they get here sooner – fingers crossed.  Thanks for your patience:)Jacket Front

 If you want some official Nik’s Chicks merchandise in the meantime, check out the running tops (20.00) and hats (25.00) that I have “in stock”!  Perfect for summer! 

photo 1


Hydration: With warmer temps comes more sweating and the need to take in more fluids. You should prep for a run by drinking more the day before, the day of and post run. Try to drink a minimum of 6 cups – more if you are a heavy sweater.  Signs of dehydration include: swollen fingers and/or feet, very yellow urine and/or decreased output, dull headache, dizziness or lightheaded, fatigue, dry skin, constipation, hunger can manifest itself as thirst. Staying hydrated is good for your body so all systems run smoothly.  Keeping track of your water intake can help you to establish better habits.  Here’s an Water Intake Log to help you. Remember that you should strive to drink more water, not coffee, tea, juice, pop or wine!

Advice for Parents of Youth Runners: I got this from a Facebook Page called Gibson’s Daily Running Quotes. Follow this page for some motivation to keep on running…even on the days you don’t feel like it:)

1. Lead by example. If you run, your kids probably will. If you tell them to run, they probably won’t.

2. Keep it fun by varying runs with different environments (trails, grass, tracks) and workout types (hills, sprints, easy runs, and so on).

3. Celebrate every run as an accomplishment, even if it’s just with a sweaty hug. (That probably means more from a parent than all the finisher’s medals in the world.)

4. Kids love technology. Consider incorporating it into your child’s running. My kids enjoy using a GPS device that allows us to map runs in real time as we go.

5. Kids are naturally competitive. Give them opportunities to compete in fun runs and such. But be sure to teach them that, win or lose, every race is a success when they give their best effort.

– Dean Karnazes, 50/50: Secrets I Learned Running 50 Marathons in 50 Days and How You Too Can Achieve Super Endurance!

A Great Book About Benefits of Exercise:  Spark: The Revolutionary New Science of Exercise and the Brain by John Ratey is a book about exercise and the scientific research that supports it’s benefits for many different populations including children, those with obesity, anxiety/panic disorders, depression, ADHD, menopause, Alzheimer’s and other conditions.  It’s available in print and audiobook. For more info or to read reviews, click HERE

spark_cover BOOK

Blisters and Chaffing: These are common problems for runners, but they don’t have to be. There are some steps you can take to avoid these issues:

1) Stay hydrated 2) Wear snug but not tight fitting clothing and properly fitting shoes, 3) Choose wicking fabrics with few or flat seams 4) Use a lubricant like Body Glide or Chamois Butt’r 5) Use foot specific products like 2nd Skin or Moleskin bandages


chamois butt'r

2nd skin

Mudderella: For those of you doing the Mudderella, I have put together a modified program that gets you to 10km and has the recommended workouts from the official Mudderella Training Program.  The strength training looks plentiful:)  Consider using the playground at Bloomfield Park for training before or after a run so you can train as a group.  You can register for the race here Mudderella

Shoppers DrugMart Run for Women: I have created the team Nik’s Chicks.  Use the password chicksrule to join this team – you save 5.00 off the regular registration fee. Here is the link http://www.runforwomen.ca/?s=15475  It race has moved from Abbey Park HS to Bronte Provincial park.  I am happy to take a van full of runners over with me:)

Kelso Open Water Swimming:  Over the past 5 years, a bunch of us headed to Kelso on Thursday evenings and Saturday mornings to swim with this group.  We like it because the lake is small, you can swim to the wall (200m) and back if going around the perimeter seems daunting, there is a check in/out with the staff and there are life guards patrolling the lake keeping an eye on us.  If you are interested in signing up, check out Kelso Open Water Swim Club  The rates are 90.00 for full summer and 70.00 for a 10 pack. Online registration is now open.  You will still need to pay park fees as well.  For insurance purposes, you have to be a member of Triathlon Ontario – go here for more info Triathlon Ontario  This insurance will also get you a discount on all Ontario Triathlon registrations. The swims will start May 16th, weather permitting.  I will add swim group to the training groups page.

Remember: 1) Get Triathlon Ontario membership 2) Register for Kelso Open Water Swimming and print off a waiver to take with you. 3) Consider a Halton Parks Pass (I have one so you can carpool with me to the lake if that works for you!)

Wetsuits:  If you plan on open water swimming, a wetsuit will be needed.  We have ordered through Xterra and like their suits and their prices! Check out Xterra Sign up to receive emails, including fantastic discounts.  Vortex suits reg 400.00 but are often 60% off!  They offer a 30 day return policy so you have a chance to swim in it!

vortex 4

Road ID:  If you haven’t gotten one of these yet (and I know I pester some of you), spend 20.00 on some peace of mind NOW!  If you were unconscious during a run, would EMS personnel know your details?  Unlikely!!  Order a bracelet or shoe tag at Road ID

Road ID

Tips From Runner’s World Daily Calendar 2015: 1) To increase your stride rate pump your arms faster and your legs will naturally follow.  Focus on gliding – rather than bouncing – over the ground.  Take quick, light steps; this will lead to a quicker stride rate and reduce impact stress that causes injury. 2) Why are easy runs important?  Easy runs build your fitness base.  They condition your musculoskeletal system to adapt to stress, which allows your body to handle greater mileage, and they help your cardiovascular and respiratory systems to become more efficient. 3) Go ahead and run through a spring storm.  With rain hitting you sideways and the wind whipping your face, you’ll feel alive. Just make sure you have a dry pair of shoes for your next run. 4) Invest in shirts, shorts, pants and jackets made of technical fabrics that wick moisture away from your skin.  this may feel like a luxury, but it will keep you comfortable and injury free for hundreds of miles.  Avoid wearing cotton, which absorbs moisture and causes chaffing.

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

Tuesday – May 5  8:00pm

Learn to Walk 5km – 42 minutes

Learn to Walk 10km – 6km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 8 min, 5 min walk (turn after 2.5 min), jog 8 min, cool down walk 5 min

Learn to Run 10km (RFW) – 5km

Mudderella – warm up 5 min walk, jog 8 min, 5 min walk (turn after 2.5 min), jog 8 min, cool down walk 5 min and MWO#1

Thursday – May 7 8:00pm    

Learn to Walk 5km – 44 minutes

Learn to Walk 10km – 6km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 20 continuous minutes, cool down walk 5 min,

Learn to Run 10km (RFW) – 4 km with 30 sec sprints x 10

Mudderella – warm up 5 min walk, jog 20 continuous minutes, cool down walk 5 min,

Saturday – May 9 8:00am

Learn to Walk 5km – 46 minutes

Learn to Walk 10km – 9km

Learn to Run 5km (RFW) – warm up 5 min walk, jog 5 min, 3 min walk, 8 min jog (turn after 4), 3 min walk, jog 5 min,  cool down walk 5 min

Learn to Run 10km (RFW) – 9km

Mudderella -warm up 5 min walk, jog 5 min, 3 min walk, 8 min jog (turn after 4), 3 min walk, jog 5 min,  cool down walk 5 min

Tuesday – May 12   8:00pm

Learn to Walk 5km – 48 minutes

Learn to Walk 10km – 7km

Learn to Run 5km (RFW) – warm up 5 min walk, jog 10 min, 3 min walk, 10 min jog, cool down walk 5 min

Learn to Run 10km (RFW) – 5km

Mudderella -warm up 5 min walk, jog 10 min, 3 min walk, 10 min jog, cool down walk 5 min

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