Update – February 4, 2016 – Mercedes 10km/Jackets/Live Blood Analysis


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! You can also check out the Nik’s Chicks Facebook page at https://www.facebook.com/groups/132984713404930/

Quotes of the Week: 

To me, the runner’s high is a sensational reaction to a great run!  It’s an exhilarating feeling of satisfaction and achievement.

Sasha Azevedo


When people ask me why I run, I tell them, there’s not really a reason, it’s just the adrenaline when you start, and the feeling when you cross that finish line.

Courtney Parsons


Running gives me a sense of strength and power.  On the way in from a run, I’m a new woman.

Lynn Jennings

News from the “Nest”:  Running in a group is such a pleasure.  It’s great to fall in step with a different Chick each time we are out there.  We get to know each other better, we get to vent about the things that frustrate us, we get to return to our lives with a clearer head – and we are physically active to boot!  What more could you ask for? (Well maybe an nice bath and a glass of wine ready for you upon your return, but that’s just plain fantasy:)  We may commiserate about our fatigue, the cold/wind or difficulty getting out the door pre-run, but by the time we get back we are all grinning and thanking each other for their support.  We ALWAYS feel better after we run. I just wanted to remind you about this so you won’t shy away from running the hills tonight:)  Don’t forget your headlamp or flashlight!!

Need Motivation to Run?:  I have posted this video before, but it’s worth watching again to remind yourself to stop making excuses and just get out there with your able body:)

Mercedes 10km: Sounds like more of you are aiming for this race!  If you are currently sitting on 5km, your Learn to Run 10km program to get you ready for this race officially begins on Saturday, February 27. Print off a copy of the program 10 Km program from 5km base (T,Th,S) and write Feb. 27 under week one and add other subsequent dates!   Remember to register at https://raceroster.com/events/2016/5500/mercedes-benz-oakville-10k.  You have to sign up on website and then register with team Nik’s Chicks with password running.  We will definitely be going out for a group brunch afterwards to celebrate.  

Jackets:  I am considering another jacket order if there is enough interest.  Please send me a note if you are and I will add your name to the list.  Please mention if you would like the light weight ProLight or heavier weight WindDry.


WindDry: Shelley               ProLight:

Live Blood Analysis:  I have been sharing info about this helpful experience.  Shannon Gregory was amazing.  You can find out more info about what she does at  http://www.shannongregory.ca/.  To book an appointment with her or her assistant, call Balance Point Health Centre at 289 291 0254.

Choosing a Half Marathon?: The consensus is that the ladies want to push back the Half Marathon race to a late April/May date and allow some of the 10 km runners to catch up and maybe join us.  We will go into a holding pattern for the next few weeks (alternating 13 and 15kms) for the long runs.  Tuesdays will stay around 10km and Thursdays 6-8km. Ladies, do a little research to see what our race options are for that general time of the year.  It would be great to come up with a race that is unique and fun instead of just Mississauga and Toronto 1/2s.

I have found these races – any thoughts?

April 3 – http://www.theannarbormarathon.com/ About a 4 hr drive.

April 9 – http://martianraces.com/index.php/events/marathon-half-marathon  3.5 hr drive to Dearborn, MI

May 1 – http://www.couriraquebec.com/internationalhalfmarathon/  Girls weekend in Quebec City?

May 1 – http://mississaugamarathon.com/half-marathon/  In nearby Mississauga

May 1 – http://www.torontomarathon.com/  Toronto Half

May 7 – http://www.grandislandhalfmarathon.com/   Just across the border and close to outlet stores:) Only 300-400 runners so one of you might place in your age group!!

May 7 – http://happyhalfrun.com/  This one is in Ellicotville, NY.

May 29 – http://www.buffalomarathon.com/half-marathon/  Downtown Buffalo

Running Lights: The batteries for the lights have all arrived.  You can pick up your fully functioning light from me for only 7.00.  Cassandra, I still owe you 6.00!


Facebook:  I set up a Nik’s Chicks Facebook page years ago before I started this blog.  The activity on it seems to have fizzled in recent years.  Thanks to Amy for suggesting we start using it again.  It could be a great vehicle for you Chicks to communicate with me and each other about alternative run times, registering for races, recipes, good sales on running gear, etc. You can find the page here https://www.facebook.com/groups/132984713404930/  and then send me a request to join the group.

Swimming:  There are a few of us meeting at QE Pool Friday mornings 10:00 – 10:45 to do laps.  Feel free to join us if you are interested. Don’t forget your cap, goggles, flip flops, water bottle, towel, shower items, lock.

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 2016: 1) Running in temperatures below zero won’t harm your lungs.  to avoid throat irritation from breathing cold air directly, wear and breathe through a scarf or ski mask. 2) For extra motivation, buy a full length mirror and make sure you look in it every day. 3) For injuries, the quicker you ice, the faster you slow down inflammation, and the faster you begin to heal. 4)  When you come in from a run, drink until you are satisfied.  If your face has white salt streaks on it post run, it means you have lost quite a bit of sodium, so it’s best to have a sports drink, water with an electrolyte tablet in it or water along with food that contains sodium.

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

Tuesday – February 2   8:00pm

Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8-10km

Thursday – February 4  8:00pm We are going to try something a little different:) Meet at my place for an 8pm departure with a headlamp (I have a couple) or small flashlight! As long as the roads are clear, we are going to drive to the plaza at the top of Neyagawa on the West side where Cynthia’s restaurant is.  We will jog along Dundas and dip into Lions Gate Park for 4 hill repeats (or half hill repeats if you prefer). This hill is only 300m long. Then we will happily run back to our cars.  (I will take my van and I have room for 7 Chicks). It will be a challenging workout, but a shorter one.

Learn to Run 10km – 5km with 4 x hills

Holding on 5km – 5km with 4 x hills

Holding on 10km – 5km with 4 x hills

Half Marathon – 5km with 4 x hills

Saturday – Feb 6 8:00am I am away at a hockey tournament and won’t be out.

Learn to Run 10km – 7km

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon –  (Holding for now) 13km

Tuesday – February 9 8:00pm I am in Ottawa and won’t be out.

 Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8-10km

Have a wonderful week! Niki