Update – May 14, 2015 – Foam Roller/Fuel Options/Cyclists’ Tool Kit


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:  

It’s not only about finishing, it’s about moving forward.

Bart Yasso

Running is real and relatively simple – but it ain’t easy.

Mark Will-Weber

We always knew we felt better for it, hell – we are better for it, but now we can smile together at a glimmer of insight that reminds us that there is far more to running than we even understand.

Kristin Armstrong

Hello ladies, here is the latest news from the “nest”!  I smile when I think of the banter pre-run and how it changes post-run!  We all seem so grumpy, not really thrilled about  what we are getting set to do. And then after, the chatter is far more upbeat and we all admit to feeling so much better! If we can silence the voice in our head that tells us to stay inside where we are comfy, get our jammies on and enjoy a glass of wine…we can get out there and move our bodies!  We feel better physically and mentally while we enjoy each other’s company.

Spread the word to your girlfriends that they too can experience this nirvana!  New programs will begin June 6th!

Foam Roller Exercises:  A foam roller can be used to work out many kinks/muscles tightness.  They can be purchased almost anywhere (Winners, SportChek, Running Room) in various lengths and textures.  Here is a link to a handout with some exercises to try – some are releases and some strengthening. Foam Roller Exercises

Foam Roller 36 inches

Stinky Running Gear?:  I have been using this product for a couple of years and it truly works – especially on my husband’s stuff!  Sport Suds is available at the Running Room or you can buy it online at Sports Suds

Sport Suds

Fuel:  A few ladies have asked me what I eat before running so here is some info.  In the morning I like to sleep as late as possible and therefore don’t have time to eat breakfast:) I have either a gel or some chews with water about 15 minutes before I head out the door.  This is around 100 easily digestible calories.  My faves are Honey Stingers (cherry and orange) and GU gels (salted caramel).  You can find a variety of products (chews, gels, drinks) at Cyclepath (tell them you are with Nik’s Chicks for a 15% discount), SportChek, Running Room and MEC.  They come in different consistencies and flavours so experiment to see what tastes and feels right for you. Also be aware that some contain caffeine!



When running for more than 30 minutes, you can consider fuelling on the go – about 100 calories every 30 minutes with water.

Here are some links to fuel websites for more info:

https://guenergy.com/http://www.honeystinger.com/,  http://www.sportbeans.com/https://www.powerbar.ca/performance-energyhttp://www.clifbar.com/products/clif-shot/clif-shothttp://www.gatorade.com/

Attention Cyclists:  When you are out on your bike, you should be prepared for the unexpected! Here is a list of items you should have with you on every ride:

Water, fuel, phone, money, spare tube, tire levers, CO2 cartridges or pump, instructions to change a flat, multi tool/allan keys, ICE info (in case of emergency), handi-wipes for greasy hands.  Here is a link to the instructions! How to Fix a Flat – Step by Step  Print off a copy and pop it in your bike bag!

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


Shoppers DrugMart Run for Women: Race day is May 31st. I have created the team Nik’s Chicks.   Here is the link  https://www.events.runningroom.com/site/?raceId=11269  Click on 5k/10km team. Click continue if you don’t have a Running Room account. Fill in the required fields and click continue. Choose your race, type in first name for your bib and other info and choose “team member”. Then choose Nik’s Chicks from drop down menu. Use the password wer42kit to join this team – you save 5.00 off the regular registration fee. This should work!! Check off the waiver and click continue for donation and payment info.  The race has moved from Abbey Park HS to Bronte Provincial park.  I am happy to take a van full of runners over with me:)  Remember there is a 5km and 10km. For little ones there is a 1km run!  More info about the race at http://www.runforwomen.ca/?s=15475

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 are confirmed to start this Saturday, May 16th. Please let me know if you are interested in going – I will definitely need a buddy:)  I will add swim group to the training groups page.

Remember: 1) Get Triathlon Ontario membership with code KOWS15 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) You should wear motion control shoes if you are a runner who over pronates (ankles roll inward) moderately to severely. Motion control shoes will give you maximum rear foot control and extra support on the medial (arch) side of the foot.  Motion control shoes are best suited for big or heavy runners who need plenty of support and durability.  These runners often have low arches (flat feet). 2) Runners tend to be hyper aware of their bodies, self medicating with ice or ibuprofen to treat aches and pains.  But minor injuries could turn into serious ones.  Instead, see a doctor (or other practitioner) sooner rather than later.  If the pain has lingered for three days, schedule an appointment. 3) Registering for a race months ahead of time guarantees your entry, avoids late fees, and most important, commits you to the training because you don’t want to lose that money!   4)  Coming back from an injury?  Now’s the time to take things slowly to stay healthy.  Follow the standard rule of upping mileage by only 10 percent each week.

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

Tuesday – May 12  8:00pm

Learn to Walk 5km – 48 min

Learn to Walk 10km – 7km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 10 min, 3 min walk (turn after 1.5 min), jog 10 min, cool down walk 5 min

Learn to Run 10km (RFW) – 5km

Mudderella -warm up 5 min walk, jog 10 min, 3 min walk (turn after 1.5 min), jog 10 min, cool down walk 5 min

Thursday – May 14 8:00pm    

Learn to Walk 5km – 50 min

Learn to Walk 10km – 7km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 25 continuous minutes, cool down walk 5 min,

Learn to Run 10km (RFW) – 5km with hill repeat x 3

Mudderella – warm up 5 min walk, jog 25 continuous minutes, cool down walk 5 min

Saturday – May 16 8:00am

Learn to Walk 5km – 52 minutes

Learn to Walk 10km – 9km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 25 continuous minutes, cool down

Learn to Run 10km (RFW) – 9km

Mudderella -warm up 5 min walk, jog 25 continuous minutes, cool down

Kelso Open Water Swimming – Leave Niki’s 9am

Tuesday – May 19   8:00pm

Learn to Walk 5km – 54 min

Learn to Walk 10km – 7km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 25 continuous minutes, cool down

Learn to Run 10km (RFW) – 6 km

Mudderella -warm up 5 min walk, jog 25 continuous minutes, cool down

Have a wonderful week! Niki


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