Update – September 25, 2015 – Jacket order by Sept. 30/25 Golden Rules of Running/Need a Nanny?


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.

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Quote of the Week: 

“How you do anything is how you do everything…

How I hold a yoga pose. How I finish my track workout. How I treat my body. What I make for dinner. How I speak to my children. How I greet a stranger. How I drive in traffic. How I write my final paper. How I keep myself sane and centered. How I separate laundry (or don’t). How I pack lunches. How I budget. How I schedule my day.

If I do simple, ordinary things in a careless, half-assed way, it will become my trademark. Maybe not all at once, but slowly it will. That’s how weight creeps on, relationships fizzle out, kids go astray, dreams fade, and good assignments go to other writers. But on the bright side, consider this.

If we do simple, ordinary things in a mindful, intentional way, this will become our trademark. When we pay attention. When we care enough to be present and tune in. When we remember that the little things add up to become the big things.

When we find a way to incorporate love into anything we do, it works its way into everything we do. And one day, perhaps, love will simply be who we are.

How you do anything is how you do everything.”

Kristin Armstrong

“Pushing your body past what you thought it was capable of is easy; the hard part is pushing yourself even further… past what your mind wants to let you.”

Rex Pace, ultra-marathon runner

News from the “Nest”: So my firstborn leaves on Sunday for a huge adventure with MEI International Academy. (Beijing, Hong Kong, Vietnam, Thailand, Cambodia, Australia and Fiji in 80 days)  I am filled with pride and worry with a pinch of jealousy:) As a mom, I am  happy for him to have this experience. As a mom, I am so grateful to have my running ladies who let me vent and clear my head of the anxieties and let me share the excitement. This keeps me level and able to look at things logically and with fewer crazy emotions.  

As I was chatting w a fellow Chick on Monday night, I was reminded about how this group isn’t just about the running.  It’s a place where we get to open up to one another and share thoughts and experiences.  We get to learn from one another and we are that “village” that is raising the next generation of children.

Here’s to my Chicks who sometimes pull me along on the runs but also lend a shoulder when I need one:) You guys are the best!!

Who Wants to Order a Jacket?!:  I had an email from Louis Garneau saying there is currently no order minimum if we place an order before September 30th.  This includes the Lightweight, Windwall jackets and the Tri Shirts.  If you want to order something, email or talk to me ASAP and I can pull something together quickly.  Here is a glimpse of how sharp they are!


25 Golden Rules of Running:  This is an interesting link from Runner’s World with some solid nuggets of advice. 25 Golden Rules of Running

Need a Part Time Nanny?:  I have a friend who is looking to share her nanny as her kids are getting older and there is less hands on work for her nanny to do.  If you are interested please send me a note and I will link you up!

Oakville 5km: Good luck to the ladies running their first 5km race this weekend! Don’t forget to smile as you cross the finish line so those photos look good….regardless of how you really feel:) 

Heels on Wheels:  Cyclepath on Speers Rd. is hosting a ladies night on October 3. Please note the part about WINE! I would have loved to go but won’t be in town.  You don’t have to be a cyclist to attend.  You do need to RSVP By calling or dropping into the store.  Thanks Ingrid for the info.


Half Marathon and 10km Races?:  I have registered for the  Angus Glen 1/2 Marathon on November 8th! I think Lisa, Danielle, Jo, Annabel and Christine might be “in”. Daisy has officially joined me – hopefully there will be more. Here is a modified training program: Modified Angus Glen Half 2015  Please join me for the training so we can have some fun commiserating:)  Register at Angus Glen 1/2 

If a half is too long for you, consider doing the 10km which is on the same date. Here is your program 10 Km program from 5km base (T,Th,S)  which will begin on September 13th. There are a few maybes out there – Janice, Ellen, Carol…

Jackets and Tri Tops:  All of the jackets have been picked up and now we wait for cooler temps so we can wear them:)  If there is enough interest, I can put in a minimum order of 6 at 134 each, 12 at 113 each, or 25 at 102 each. Food for thought!! The tri tops still have a few to be picked up.  You can pick them up from me when you are out for your next run.  If you have seen the tops and wish you ordered one, you are in luck! I ordered a few extras.  Come see me to try one on. They are 70.00 each.

Tri Top Front

Have you Ordered Your Road ID?:  Spend the 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) As your mileage and intensity increase during training, your body uses protein to build new muscle fibres so that they get stronger and bigger.  Protein also plays a key role in building mitochondria, which act like furnaces inside muscle cells.  They’re responsible for burning fuel during runs. The harder you train, the more mitochondria you need in order to burn fuel efficiently. 2)  Right after your un, treat yourself to something you genuinely enjoy – a hot shower, a smoothie, a small piece of  dark chocolate – so your brain associates exercise with an immediate reward.  )  When following another runner, look at her shoulders and not her feet.  It will be easier to maintain position, as the point of reference will not move.  Run behind the runner and just off her shoulder to avoid any potential tangles of feet and legs 4)  The run/walk method popularized by Olympian Jeff Galloway, utilizes walk breaks that allow a runner to feel strong to the end and recover fast, while providing the same stamina and conditioning as a continuous run.  By shifting back and forth between walking and running, you work a variety of different muscle groups, which helps fend off fatigue.  5)   When you run your jaw should be relaxed, your mouth slightly open.  The oxygen will come through your nose and mouth to your lungs, to your blood and to your muscles without you needing to give it a lot of thought.

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

(NEW 5km and 10km programs began on Sept 13th, but still time to jump in!)

Tuesday – September 22    8:00pm

Learn to Run 5km – Warm up walk 5 min, alternate 90 sec jogging and 2 min walking for 20 minutes (turn after 10 min), 5 min cool down walk, stretch

Learn to Run 10km  and Oakville 1/2- 5km

Half Marathon – Scotiabank/Angus Glen 10km

Thursday – September 24 8:00pm    

Learn to Run 5km – Warm up walk 5 min, alternate 90 jogging and 2 min walking for 20 minutes (turn after 10 min), 5 min cool down walk, stretch

Learn to Run 10km – 5 km with hill repeat x 2 or 3.  You can come with 1/2 ladies to park at Old Oak Park and run from there.

Half Marathon – 7km with Hill Repeat x 4 – We will hop into my van – it holds 8 – and drive to Old Oak Park on Westoak Trails.  From there we will run to Upper Middle and do our 4 hill repeats down to bridge and back. 

Saturday – September 26 8:00am  

Learn to Run 5km – Warm up walk 5 min, 90 sec jog/90 sec walk/3 min jog/3 min walk turn around and repeat, 5 min cool down walk, stretch

Learn to Run 10km – 6km

Half Marathon – Option 1: begin at  6:15-6:30am for 17km  Option 2: Meet at 8am with other runners to do 17km.   Oakville = REST, Scotiabank 21km, and Angus Glen 17km

Tuesday – September 21    8:00pm

Learn to Run 5km – Warm up walk 5 min, 90 sec jog/90 sec walk/3 min jog/3 min walk turn around and repeat, 5 min cool down walk, stretch

Learn to Run 10km – 5km

Half Marathon – 10km

Have a wonderful week! Niki


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