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:
Movement is the best form of medication. Anytime you move, it makes your brain sharper. It makes your mind sharper.
Conon McGregor
Mental will is a muscle that needs exercise, just like the muscles of the body.
Lynn Jennings
Not only in running but in much of life is a sense of balance and proportion necessary.
Clarence DeMar
News from the “Nest”: It’s been a long week with my girl home with the flu. It seems there are many bugs going around that last 3-5 days with various symptoms. As I write this, I am feeling my stuffy head, scratchy throat, headache, queasy stomach and lethargy. I have taken my echinacea, vitamin C, Essential oils from Linda, Bac-tox homeopathic tincture. I am drinking my fluids and eating bland foods. I will get my rest and try to limit the yucky stuff so I can bounce back as soon as I can. It’s not very pleasant – but inevitably I will survive:) We all get sick from time to time, but if we can stay positive and feel like we have some control over our symptoms it’s not so bad.
On that note, I will pass on the run tonight until my body gives me the green light!!
Running Lights: I ordered 25 lights and they arrived today. I will sell them at each for 7.00 cash. They are LED with solid and flashing modes. You can pick them up when you come out to run! First come first served:) 
Hot Yoga?: A few of us are purchased Groupons for Clarity Yoga Studio and will meet one morning a week to practice. Looking at Mondays (starting October 19th )for hot yoga at 9:30. Here is the link Clarity Groupon in case you want to try it out. It is suggested that you sign up for the class online before you go to ensure you get a spot Clarity Schedule.
Motivation: Check out this article about how Running Improves Your Health. The benefits might get you out the door!
Half Marathon and 10km Races?: I have registered for the Angus Glen 1/2 Marathon on November 8th! I think Lisa, Danielle, and Christine might be “in”. Daisy, Jo, Tony and Martin have 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, Erica, Karin???
YES I AM TALKING TO YOU!!! 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) every now and then, head to the trails to challenge your body and mind. Trails are a fantastic way to give your training a change of pace. run trails with a partner and a cell phone to stay safe. 2) When you run within your limits, every workout can be a pleasure. But start even a few seconds per mile too fast, and misery awaits: excess fatigue, loss of motivation or even injury. That’s why it’s so important to know what pace is right for you. Happily, by doing a simple mile time trial, you can find the best speed for your runs, then set realistic goals and keep running – enjoyably – forever. That’s why it’s so important 3 ) Even if your running partner can’t head out, call her anyway. At least she’ll be able to give you a pep talk. With any kind of fitness program, there’s a greater likelihood of success if you are collaborating with someone. 4) Bunions don’t have to hurt. Make sure your sneakers are wide enough and deep enough at the toebox, and avoid shoes with seams that rub against the problem joint. If you notice changes to your bunions or feel pain, consult a sports podiatrist. Orthotics can correct the pronation and slow the development of bunions, which may require surgery in sever cases. 5) Most runners breathe in a 2/2 rhythmic ratio. They take two steps as they inhale and two more steps as they exhale. While running very slowly, they often breathe in a 3/3 ratio. While running very fast, they might breathe 2/1 or 1/1, but 2/2 is much more common.
This week’s workouts (Meet at 1438 Redwing Court):
Tuesday – October 6 8:00pm
Learn to Run 5km -Warm up walk 5 min, jog 3/walk 90/jog 5/walk 2.5 (turn)/jog 3/ walk 90/ jog 5/ 5 min cool down walk, stretch
Learn to Run 10km – 5km
Half Marathon – Scotiabank/Angus Glen 10km
Thursday – October 8 8:00pm
Learn to Run 5km – Warm up walk 5 min, jog 3/walk 90/jog 5/walk 2.5 (turn)/jog 3/ walk 90/ jog 5/ 5 min cool down walk, stretch
Learn to Run 10km – 5 km with 6 x 100m repeats(Run Nightingale, Sandpiper, Bloomfield back to start for warm up. Run 2 courts and walk 1 court for each repeat)
Half Marathon – 7km with 10 x 400 m repeats (Run Nightingale, Sandpiper, Bloomfield back to start for warm up. Run 2 courts and walk 1 court for each repeat)
Saturday – October 10 8:00am
Learn to Run 5km – Warm up walk 5 min, jog 5/walk 3/jog 5 (turn)/walk 3/jog 5, 5 min cool down walk, stretch
Learn to Run 10km – 8km
Half Marathon – Scotiabank 5km, and Angus Glen 10km. We are hoping to do long 19km run as a group on holiday Monday after lunch – time and route to be determined.
Monday – October 12
Half Marathon – 19km
Tuesday – October 13 8:00pm
Learn to Run 5km -Warm up walk 5 min, jog 8/walk 5 (turn)/ jog 8, 5 min cool down walk, stretch
Learn to Run 10km – 5km
Half Marathon – rest
Have a wonderful week! Niki
Nik's Chicks 
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