Update – December 10, 2015 – Food Bank Donations/Open House Dec. 13/12 Gift Suggestions


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: 

There is no failure in running, or in life, as long as you keep moving.

Amby Burfoot


Passion is pushing myself when there is no one else around – just me and the road.

Ryan Shay


You have to wonder at times what you’re doing out there.  Over the years, I have 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

News from the “Nest”: Wow! Where is the time going.  Last week I told myself that I ran out of time to get my update sent out.  I did however had time to read every morning for 30-45 minutes, go shopping and lunch with friends, attend yoga, go for a swim, play Candy Crush, watch TV, etc.  I guess I need to prioritize a bit better.  It’s always an ongoing battle I have with myself.  On the upside I only have one more gift to buy, I am up to date with my wrapping, parcels and Christmas cards have been sent:) – I am not a total wash!! Also – I always try to ensure I get my running in as well:) It certainly helps maintain my sanity in all of the hustle and bustle!  Hope to see you out there as well.

Need Motivation to Run?: Here are 101 Kicks in the Butt!  Take your pick and get out there:)

A Winter Race?:  Saw an ad for this.  Any interest in getting a group together to do it? Polar Rush 2016  It’s a 5km with some obstacles and sliding!

Food Bank Donations and Open House:  For the past 9 years I have organized a holiday carol sing and food drive in my neighbourhood for my kids and others.  Now that they are teens, they no longer want to participate:(  I will continue to collect food and personal hygiene donations between now and December 13.  Peter and I will be hosting a brief Open House on Sunday, December 13 at 7pm – 8pm.  Join us for Hot Chocolate and Cookies when you drop off your donations!  If it’s a nice evening we will be outside. Please RSVP me at mclaughlins1438@gmail.com if you can drop by:)  If you can’t make the Open House and would like to contribute, please drop off your bagged donations on my front step over the next two weeks.  I will take them to the Fair Share Food Bank on December 14th.  Thanks in advance for your help!

Running Lights:  I have run out of the blue running lights but have just placed and order for 25 more!  When they arrive I will let you know. Only 7.00 each for more visibility!


12 Christmas Gift Ideas for Runners:  If you are like me, I sometimes need to drop a few hints to my husband about what I need…not necessarily what he would like to buy for me:)  Here are a few ideas to pass along.  Don’t forget that there are past products under the drop down menu Links to Practitioners/Products/Pages!

1  Cute Socks – You will feel lighter on your feet with “happy” socks!  http://www.smartwool.com/shop/women-socks-shop-all-socks

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2 Pace Band – If you are trying to run a race in a specific time, try one of these. (in min/miles not min/kms)   http://pacebands.3dcartstores.com/Half-Marathon-Pacebands_c_7.html

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3 Anti-Chaffing Spray – Never heard of this before but like the idea!  http://drygoods.com/

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4 Phone Case – Carry your love of running with you daily. http://www.goneforarun.com/phone_cases-1250/

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5 Clever Running Shirt – Express your inner runner on the outside. Custom shirts here. http://runningtshirtsonline.spreadshirt.com/

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6 Magnetic Pocket – On days you don’t need a belt but still have “stuff” to carry.  Currently 20% off.  http://theroosport.com/Screen Shot 2015-11-20 at 3.04.13 PM

7 Motivational Calendar – Get hints and info while you track your runs. https://offers.rodale.com/offer/600105Screen Shot 2015-11-20 at 3.10.49 PM

8 Energy Gels – My fave flavour is Salted Caramel but my husband likes Seat Salt Chocolate.  Some have caffeine and some don’t.  Check the labels.Check the website for flavours and then go to Cyclepath, MEC or Running Room to pick up. https://guenergy.com/shop/energy-gel

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9 Reflective Iron-Ons – Be seen and stylish! They also do custom work….might be a good Nik’s Chicks item:) https://iondesigns.ca/3-all-iron-ons

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10 Display Your Bibs – This Bib Board hangs your bibs, can add hooks for medals. https://iondesigns.ca/3-all-iron-ons

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11 Keep Time and Pace – A running watch is great to have.  Some have more bells and whsitles.  Do some research and then shop around for best price. https://buy.garmin.com/en-US/US/c10002-p1.html

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12 Headphones – For music hounds, nothing beats great sound! Lots of options, but Yurbuds makes women specific buds for runners! http://www.yurbuds.com/en/18earphones#/categories-for_womenScreen Shot 2015-11-20 at 4.01.15 PM

Do you have my “Easy Freestyle for Triathlon”DVD?:  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) Make some goals that have nothing to do with pace or the outcome of a race or any given run.  Make a goal to run someplace new, with a new running buddy, etc. Set some smaller short-term process goals that ultimately get you fitter and faster.  2)  When your blood sugar drops, your motivation drops too.  An hour before a run, snack on crackers with peanut butter or half an energy bar.  )  When running uphill, just focus on lifting your knees; the rest of your leg stays relaxed and will follow. 4) To cure side aches (stitches) change your breathing pattern.  Shift from 2/2 to 3/3 or some other pattern.  Or try belly breathing, using your stomach muscles instead of your lung muscles.  Learn belly breathing by lying on the floor and moving a book placed on your belly up and down.  5) Out-and-backs (courses that entail running out to a turnaround spot, then running back to the starting point) are a convenient way to get runs in unfamiliar locales.  They’re also a good option when you’re trying to run a little further than you have before, because you don’t have the option of cutting the run short.

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

Tuesday – December 8   8:00pm

Holding on 5km – 5km

Holding on 10km – 10km

Learn to Run 5km – warm up walk 5 min, jog 3/walk 90 sec/jog 5/walk 2.5 min (turn)/jog 3/walk 90 sec/ jog 5, walk 5 min, stretch

 Learn to Run 10km – 5km

Half Marathon – 8km

Thursday – December 10 8:00pm    

Holding on 5km – 5km with 400 m repeats x 5 (1km out and back plus repeats)

Holding on 10km – 6km with 400 m repeats x 7(1km out and back plus repeats)

 Learn to Run 5km -warm up walk 5 min, jog 3/walk 90 sec/jog 5/walk 2.5 min (turn)/jog 3/walk 90 sec/ jog 5, walk 5 min, stretch

 Learn to Run 10km – 6km with 400 m repeats x 7  (1km out and back plus repeats)

Half Marathon – 6km with 400 m repeats x 7  (1km out and back plus repeats)

Saturday – December 12 8:00am  

Holding on 5km – 5km

Holding on 10km – 10km

Learn to Run 5km – 5 min walk, jog 5/walk 3 min/jog 5 (turn) /walk 3 min /jog 5 min/walk 5 min, stretch

Learn to Run 10km – 8km

 Half Marathon –  9km

Tuesday – December 15   8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Learn to Run 5km -5 min walk, jog 5/walk 3 min/jog 5 (turn) /walk 3 min /jog 5 min/walk 5 min, stretch

Learn to Run 10km – 5km

Half Marathon – 8km

Have a wonderful week! Niki


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