Update – November 20, 2015 – Shopping/Cold Weather Running Gear/Helpful Ideas


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.

Type your email address in the blank to the right and click follow to automatically receive my updates!

Quotes of the Week: 

There’s no such thing as bad weather, just soft people.

Bill Bowerman


The miracle isn’t that I finished.  The miracle is that I had the courage to start.

John Bingham


You have to wonder at times what you’re doing out there.  Over the years I’ve given myself a thousand reasons to keep running, but it always comes back to where it started.  It comes down to self-satisfaction and a sense of achievement. 

Steve Prefontaine

Running is about finding your inner peace, and so is a life well lived.

Dean Karnazes

News from the “Nest”: Brrrrr…it’s chilly out there!  We have been spoiled with a mild November and now the typical temps are back.  It’s so much easier to stay comfy and warm in our homes on those dark cold evenings…but you will always feel better about yourself after you have made the effort to bundle up and get a run in. What do you need to do to nudge yourself out there?  Put an action plan into place so it’s harder to bail:) Put your run in your calendar and copy your family on it so they can push you out the door.  Change into running gear as soon as you get in the house from work.  Email a fellow Chick to make sure they are expecting you. Draw a hot bath before you leave the house so you can jump in as soon as you get home.  Put out comfy PJs to jump into post run. PVR good TV shows to watch post run as a reward.  Set a goal/choose a race/print training program and cross off completed sessions.  Buy running gear you will look forward to wearing. Do whatever it takes to keep yourself on track.  You are worth it:)

Please remember to get yourself a ROAD ID bracelet or sneaker tag so you will have emergency info with you on EVERY run.  See details below!

Need Motivation to Run?:   Nik’s Chicks is a group of kind and welcoming women, it’s easier to run when you are part of a group and through much gabbing – we have fun!  If those reasons aren’t enough to motivate you to come (back) out then read this:  6 Reasons for Women to Start Running  Running can make you healthier!

Shopping: Looking for some great deals on Christmas Gifts or just gear for yourself?  Check out this sale and make sure you have time to dig around.  Athletic Locker Warehouse Sale   It’s on from Nov. 20 – Dec. 6.   Mountain Equipment Co-op has good gear that can be cheaper than the running stores. Consider gear meant for cycling and nordic sports. Winner’s has great prices but can be hit or miss on selection and sizing.  National Sports has a 25% off sale right now.  FootTools in Burlington gives Nik’s Chicks 15% off purchases. Joe Fresh has some running/fitness wear at low prices too Joe Fresh Online.  One Chick also said Costco has some stuff and in the States, Target can have some good finds. The Running Room Outlet Store carries discontinued items at lower prices. If you are sure of sizing, there are many deals to be found online.

What to Wear:  How many of you have either been over dressed or under dressed for a recent run?  It can be a challenge to get it just right.  What works for me (I hate to be cold) and for you may be different. The Runner’s World What to Wear Tool  can help you figure this out!

Cold Weather Running: Now that you know what to wear, do you have the right gear?!  Getting into running can be expensive if you have to purchase some key pieces all at once. Under the Helpful Information tab on menu you should click on Advice for Winter Running Gear and follow along! Here are some ideas about what and where to buy technical gear (NO COTTON) that wicks the moisture away from your body.  Synthetics are cheaper and merino wool costs more.

  1. Base layer:  Under Armour or Nike Pro can set you back 70.00 a piece. Check out Superstore for Joe Fresh thermal long underwear and tops for only 14.00 each or order online at https://www.joefresh.com/ca/search?text=women+thermal+legging.  Bras and undies cannot be made of cotton!  I bought 4 Moving Comfort – Fiona bras at the last warehouse sale for only 7.50 each!  They are usually priced at 75.00ea at the running stores!  Best undies (but not cheap) – Lululemon Light as Air Hipster. No panty lines:) Choose good socks, if they wick you surprisingly only need one layer – I splurge on wool here. Try Smartwool.  Various styles avail at MEC and Running Room.
  2. Jacket:  You need a water resistant (not water proof) shell to keep the wind out. Roomy and not too tight. [If enough ladies are interested in the Nik’s Chicks jackets, I need 6 to place another order – 98.00 each]. The right jacket gets you through three seasons. I recommend a mid weight layer underneath. MEC Mistral Top (kids) is good money saver if you can fit into it!
  3. Tights/Pants: Invest in a good pair.  Some are made of wind resistant material.  Skinny ankles keep the wind and snow out. Expect to pay 70-100.00 for these babies or find a good clearance rack!  MEC Mistral Pants (kids) are good if you don’t like a skinny leg. When the wind is really blowing, a thin wind pant pulled over your regular two layers can make a big difference.  Go cheap here.
  4. Neck Warmer/Face Mask: There will be days when a jacket and hat leave you exposed. Try a balaclava that can slide down on your neck or up over your head.  dollar stores have fleece ones and MEC has one for 20.00 MEC Balaclava.  Embrace your inner ninja:)
  5. Hat: Make sure it’s wicking and comfortable. It should cover forehead and ears.  A too tight hat and pom poms might drive you crazy and consider a hat with a ponytail hole.  Lots more to choose from than in the past – make a statement!
  6. Gloves/Mitts: Warm and wind resistant. Try MEC Cross Country Ski Gloves for 35.00 – much less than running store gloves at 50-60.00.  Mittens (my preference) are also avail.
  7. Sunglasses: A good pair is well vented and won’t fog up at stoplights.  Glasses cut glare off the snow and decrease eye watering from the wind/cold.  Frozen lashes are not fun:)
  8. Running Shoes: Regular runners are fine.  Trail shoes have more tread and are more water resistant. Lighter colours will show the effects of slush.
  9. Fuel Belt:  When you get up to runs of around 8km or more, you will want to have some fuel/fluids with you. If you aspire to for a 1/2 marathon someday, get a belt with 4 bottles. You may need to put your belt under your jacket to keep bottles from freezing!  Gels will be easier to use than chews, which get really hard.
  10. Sunscreen: We tend to forget, but ensure you cover your face with a good moisturizer with SPF.  Lip balm will be your best friend:)

I will put together a list of Runners’ Gift Suggestions in upcoming weeks for you to share with “Santa”!

New Programs:   New Learn to Run 5km, 10km, Half Marathon Programs started on Saturday November 14th – there is still time to jump in! Here are your programs: Learn to Run 5km Training Program (T,Th,S)   10 Km program from 5km base (T,Th,S)  Please mention this FREE program to your girlfriends.  Starting something new is more fun when you share it with others.  I do have a couple of newbies coming out to begin the Learn to Run 5km.  You would be close to being ready for any New Year’s 5km races or mid January races.  We had 4 brave souls out for the 5km program and a few 5kers who will brave the winter elements to do the 10km program.  There is strength in numbers…especially on a cold windy night!

Half Marathon Spring 2016:  We have just begun the Spring half marathon program (a long and slow progression).  The program is starting early so we have a schedule to stick through during the holidays and into the coldest months.  It also allows time for illness or travel in the event life gets in the way:) Get Lucky Chicago 2016

Do you have “Easy Freestyle DVD for Triathlon”?:  I loaned this DVD to someone but I have no recollection of who!  If you have it, can you please pop it back to me so I can share with others? Many thanks!

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

Road ID

Tips From Runner’s World Daily Calendar 2015: 1)  An injury benefits from ice in the days following the trauma.  but if your symptoms worsen, or if your knee has been nagging you for years, see a doctor. 2)  A warm hat that covers your ears is a must on cold days, especially windy ones, and can be one of the best steps you can take to keep warm.  Merino wool, fleece, and technical fibre options are available. ) The longer you are on your feet, the more calories you’ll burn.  If you normal run continuously for 20 minutes, add several one-minute running/one-minute walking segments and gradually increase your time to 45-60 minutes.  Walk for 5-10 minutes to cool down.  On non running days you can walk up to 60 minutes. 4)  Holiday running suggestion: Focus on maintaining your current fitness level rather than improving it during the holidays.  running three days a week for even 20-30 minutes will maintain your current fitness level, relieve stress and give you more time for holiday obligations. 

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

Tuesday – November 17    8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

NEW Learn to Run 5km – Warm up walk for 5 min, alternate 60 seconds jogging and 90 seconds walking for 20 minutes (turn after 10 minutes), cool down walk for 5 minutes, stretch 

NEW Learn to Run 10km – 5km

NEW Half Marathon – 6km

Thursday – November 19 8:00pm    

Holding on 5km – 5km

Holding on 10km – 5km

NEW Learn to Run 5km -Warm up walk for 5 min, alternate 60 seconds jogging and 90 seconds walking for 20 minutes (turn after 10 minutes), cool down walk for 5 minutes, stretch

NEW Learn to Run 10km – 5km

NEW Half Marathon – 5km 400m repeats x 5

Saturday – November 21 8:00am  

Holding on 5km – 5km

Holding on 10km – 10km

NEW Learn to Run 5km – Warm up walk for 5 min, alternate 90 seconds jogging and 92 minutes walking for 20 minutes (turn after 10 minutes), cool down walk for 5 minutes, stretch

NEW Learn to Run 10km – 6km

NEW Half Marathon –  8km

Tuesday – November 24    8:00pm

Holding on 5km – 5km

Holding on 10km – 10km

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

NEW Learn to Run 10km – 5km

NEW Half Marathon – 6km

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