Tonight’s workout = hills! Bring your headlamps.

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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/

Just a quick note to let you know tonight we will be running the Loin’s Valley hill:) Bring your headlamps. If it works out, the ladies doing 5km with repeats will drive to the top of Newyagawa to start the run. Hopefully, the ladies doing 8km can hitch a ride, finish the hills and then run back to my house. We’ll see who shows up:) If no drivers, the 8km runners will drive with me to the top of Neyagawa, do the repeats and add on a 2 km run at the end.

Thursday – April 14  8:00pm

Learn to Run 5km – 5 min warm up walk, alternate 90 sec jog/90 sec walk/3 min jog/3 min walk (turn and repeat), cool down walk 5 min. Stretch.

Learn to Run 10km – 5-8km with hill repeats x 5

Holding on 5km – 5km with hill repeats x 5

Holding on 10km – 5-8 km with hill repeats x 5

Half Marathon – 8km with hill repeats x 5

 

Full update tomorrow, Niki

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