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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Quotes of the Week:
“Things we perceive as personal limits usually just mark the limit of our comfort level, not the limit of any actual ability. It’s not until we’re challenged that most of us ever know what we are really capable of doing.”
Look for little improvements every day.
Our greatest glory is not in never failing, but in rising every time we fall.
News from the “Nest”: I love this group! It’s such a great bunch of ladies who have many common threads – juggling careers and family, kids, teenagers, aging, keeping active, carving out “me” time, etc. We have opportunities every week to share experiences and knowledge while we crank out the kms! On Saturday we had three different start times to accommodate everyone’s schedules. By 8am we had a good sized group of runners (including Tony and Martin – my wannabees!) who were running various distances. There is a place here for every level of runner, although the speedier types may find you need to run with Angela! If you haven’t gotten the nerve to come out with us yet, consider this your invite!
I am away for the weekend, but the ladies will still be out on Thursday night and Saturday morning to do their thing!
Who Wants to Order a Jacket?!: I had an email from Louis Garneau saying there is currently no order minimum ($wise) if we place an order before midnight October 2nd. The order will be placed as “extras” which means the Prolight jacket price is only 86.60!! I am adding on 2.00 each to cover shipping and there will be HST as well. This is better than the 126.00 price point originally quoted! There is a sizing chart on the order page – I have purchased a large. Here is the link to order: LG Jacket Order where you pay LG directly with a credit card. Please remember that you only have 2 days to order!! Don’t you deserve something special for yourself:) ?
Lightweight, stowable jacket. Perfect for training features a 2-way zip with inner flap, back reflective tape, and moisture wicking properties.
+ Front 2-way size 5 zip
+23”/ 58 cm front length
+3 back pockets with reflective trim
+Elastic at wrists
+Signature silicone gripper at hem
+Back reflective accent
Heels on Wheels: Cyclepath on Speers Rd. is hosting a ladies night this Saturday, 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 905 338 0783 or dropping into the store. Thanks Ingrid for the info.
Yoga?: A few of us are purchasing a Groupon for Clarity Yoga Studio and will meet one morning a week to practice. Tentatively looking at Mondays for hot yoga at 9:30. Here is the link Clarity Groupon in case you want to try it out.
Half Marathon and 10km Races?: I have registered for the Angus Glen 1/2 Marathon on November 8th! I think Lisa, Danielle, Jo, 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 began on September 13th. There are a few maybes out there – Janice, Ellen, Carol, Anabell, Ivanne, Andrea, Joanne
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
Tips From Runner’s World Daily Calendar 2015: 1) If your mind is completely zapped, don’t force a demanding workout. Instead, go out for an easy three miles (5km) and reschedule the long run. 2) Save yourself some calories. Some high calorie foods, like salad dressings, for example can pack more than 100 calories per serving. To keep yourself from going overboard, take a tablespoon, loop a keychain round it and put that around the bottle of dressing. 3 ) If you are sore from overworked muscles or from an injury your body needs more energy to put toward repair, lengthen total recovery time. 4) The longer you run, the more calories you burn. If you are not in the habit of doing a long run, add one to your routine every week. For beginners, a sensible way to build up is to add 5 minutes at a time (or 1 km) 5) The half marathon has been the fastest-growing race distance in the US in the last few years. Many runners like the challenge of extending their endurance without having to do the necessary training to finish a marathon.
This week’s workouts (Meet at 1438 Redwing Court):
Tuesday – September 29 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 – 5km
Half Marathon – Scotiabank/Angus Glen 10km
Thursday – October 1 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 45 second sprints x 7
Saturday – October 3 8:00am
Learn to Run 5km – Warm up walk 5 min, 3 min jog/90 sec walk/5 min jog /walk 2.5 min turn around /jog 3 min/walk 90 sec/ jog 5 min, 5 min cool down walk, stretch
Learn to Run 10km – 7km
Half Marathon – Scotiabank 15km, and Angus Glen 13km (I am adding in a recovery week – next few weeks will be 19, 21, 15, 5kms) With the run being shorter the 8am start should work – except for Daisy who will need to go earlier. Email her if you also need and earlier start!
Tuesday – October 6 8:00pm
Learn to Run 5km -Warm up walk 5 min, 3 min jog/90 sec walk/5 min jog /walk 2.5 min turn around /jog 3 min/walk 90 sec/ jog 5 min, 5 min cool down walk, stretch
Learn to Run 10km – 5km
Half Marathon – 10km
Have a wonderful week! Niki