Update – May 27, 2016 – Starting Sessions On Time/Fall Half Marathon/Jump in on New Programs


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: 

There are no strangers at the starting line.  Just fellow runners who haven’t met yet.

Suzy Shapiro


What I’ve learned from running is that the time to push hard is when you’re hurting like crazy and want to give up.

James Dyson


We run and we feel better, more optimistic and grateful for our bodies, for our lives, our people, our health and our work.  It’s so important we remind each other and teach our girls the beauty of our bodies is in what our bodies can do, not what they look like doing it.

Kristin Armstrong


News from the “Nest”: It’s race day! Well…Sunday is race day:) Looking forward to sharing the morning with three lovely ladies who have been clocking the kms and doing the work to prepare for a half marathon.  There’s nothing like pinning on a bib number to affirm ourselves that our bodies can do amazing things.

If you are thinking of doing a half marathon “someday”, check out my blurb below for an October race!

Starting Runs on Time:  We have all been getting a little slow going lately for the runs:) By the time we catch up with one another we are 10-15 minutes late heading out.  If everyone could shoot to arrive 10 minutes before (to have time to chat) then we can leave on time and get home sooner. As well, please remember to park on Westoak or Nightingale so my neighbours don’t lose the street parking or wake on Saturdays to beeping locks and slamming car doors!

Fall Half Marathon: I have been planting this idea in many ears over the past few weeks:) The Scotia bank 1/2 and the PEI 1/2 are both on October 16th.  We could have a large group training and then divide on race day depending on which race you want to do.  Here are links to both races:

Toronto Scotiabank Half Marathon  and PEI Half Marathon

These are very different races (large/small, some hills/minimal hills, home/travel) so there are some things to  consider when making your choice.  The 12 week training program for both races will begin from a 10km base on Saturday July 17.

Click to access half-marathon-training-program.pdf

If there is a good number of ladies wanting to travel to PEI, there are some wonderful places to stay downtown but I highly recommend the http://thegreatgeorge.com/ (a group of modernized historic homes) as it’s so close to the race start and walking distance to everything in town! I have made a quick inquiry and have gone ahead and reserved three 2 bedroom suites. (309.00-339.00 a night) This way we can accommodate from 2 – 12 ladies and I can cancel without penalty 24 hours before arrival:) Currently flights are 531.00 round trip directly into Charlottetown – and take a cab to hotel. 500.00 into Moncton, NB but then we would need to rent a car. If there are only 4-5 of us, we can stay with my parents:)

NEW Learn to Run 5km and 10km Programs began May 21: It’s not too late to jump in. You will be training for the Toronto Beaches Jazz Run on July 24th.  There are both 5 and 10km races – and a 1/2 marathon for any keen ladies! Here are your programs: Learn to Run 5km Training Program (T,Th,S)     10 Km program from 5km base (T,Th,S)  Training runs leave from 1438 Redwing Crt. If you are new to the group, come a few minutes early to fill out a waiver and contact form.  Remember that that the programs are FREE!  Spread the word to friends and co-workers so we have a surge in numbers for the summer.  It’s so much more fun to run in a group instead of on your own:) 

Jackets:  The last jacket order has arrived…finally! If you have preordered one, see me to pick it up. Hope you get at least one cool day so you can wear it proudly:) 

Triathlon: It sounds like triathlon/duathlon is gaining some interest but no one is jumping in to commit just yet! Well, I have officially registered for Welland Sprint Tri.  There were some ladies who were planning on doing this race and the Guelph Lake Try-a-tri the weekend before. I will also look ahead to Lakeside Tri in September.  Here is the link to register for Welland (remember there are other race options!) Welland Triathlon/Duathlon

If you are on the fence, check out this book/audiobook: Triathlon for the Every Woman. You can be a Triathlete. Yes. You. by Meredith Atwood 


  It’s a light hearted book about the trials and tribulations of an overweight, unhappy woman finding herself through the sport of triathlon.  Part memoir and part handbook – it’s a great read to shed some light on how to get into the sport.

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Friday Morning Bike Ride: For anyone looking to jump on their road/tri bikes and do about 30km north of Dundas, meet at the front of Glen Abbey Rec Centre 9:15am tomorrow morning.  Jo and I will be there.  

I created a Facebook group for bike rides so we can communicate easily about times, distances, routes and who is available.  If you plan on biking this summer, whether is be local rides on mountain bikes or longer rides up north on road bikes, sign into the group so you are in the loop!  Do a search for “Nik’s Chicks and Friends Summer Cycling Group” and send me a request to join.

Open Water Swimming:   This summer’s swimming at Kelso will begin on May 29 (delayed start). The group swims twice a week Thursdays 6-8pm, and Saturdays 8:30-10:30 in the boating area – not in the swimming area.  Before you register with them you must become a member of Triathlon Ontario http://triathlonontario.com/members/registration/ – Then go to http://kelsoows.wix.com/swim#!information/c20r9 to fill out a waiver to bring with you to the lake and pre-register. The fees don’t cover the Kelso park entrance fee.  I have an annual pass and you are welcome to carpool with me:)  It is recommended to wear a wetsuit and swim cap & goggles.

This is a great place to learn how to swim in a lake because it feels safe – the lifeguards check swimmers in and out and they patrol the lake in kayaks and boats and can assist you if needed:)  We usually head to the lake at 6:15 on Thursdays and get back in time to run at 8.  On Saturdays, we try to go running earlier and head to lake around 9am.

Nik’s Chicks Gear:  Talk to me about gear options:)


Tri Top Front

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YES I AM TALKING TO YOU!!! Have you Ordered Your Road ID?:  On your next run, look at who is running beside you.  Does she know your husband’s cell number?  Does she know what meds you are on? Does she know about any allergies?  The likely answer is no! Spend the 20.00 on some peace of mind!  If you fell unconscious during a run, would EMS personnel know your details?  Unlikely!!  Order a bracelet, shoe tag, or FitBit tag at Road ID.  Consider getting tags for your family as well – great for travelling in the event kids get lost and for husbands who definitely don’t take ID with them on a run. I have a shoe tag and a bracelet which I have wrapped around the frame of my bike.  GET ONE NOW!!

Road ID

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Tips From Runner’s World Daily Calendar 2016: 1) Run for today.  forget about the big picture every now and then.  Put away your training manual and your race calendar.  Quit overthinking it,  2)  Take two annual breaks.  Training can sap your physical and mental resources and put stress on your support systems, like your spouse, kids and job.  If you never allow time to rejuvenate, it becomes very hard to make fitness gains.  Breaks can last from a week to a month.  3)  Try to stay cool during a run, dump water over your head, which will help drop your core temperature.  also, a study showed that runners who drink ice slushies run about 10 minutes longer than when they have a hot drink.  4)  Goal: Just finish.  An ideal target for beginner runners, those who have run sporadically or those coming off a long layoff.

This weeks workouts (Meet at 1438 Redwing Court):  New programs began May 21 – still time to jump in.

Tuesday – May 24 8:00pm

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

NEW Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Toronto Women’s Half Marathon – 5km

Sprint Tri – 38 bike/10 run

Thursday – May 26 8:00pm

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

NEW Learn to Run 10km – 5km

Holding on 5km – 5km 

Holding on 10km – 5-8km easy run

Toronto Women’s Half Marathon – 4-5km easy 

Sprint Tri – 32 swim/40 run

Friday – May 27 9:15am

No Bike Ride from Glen Abbey Rec Center

Saturday – May 28 8:00am (Kelso Open Water swimming will open tomorrow Sunday for this week only)

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

NEW Learn to Run 10km – 6km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Toronto Women’s Half Marathon –  Easy 5km or rest

Sprint Tri – 60 bike/19 run

Sunday – May 29 9:00am  Bike Ride – Meet front of Glen Abbey Rec Center

Road bikes:  30-40km heading north with a stop for sweets! (I won’t be out this week, race day)

Mountain bikes: 25km residential ride.Mountain Bikers will ride locally and a comfortable speed for about an hour and 15 min with this 25km route (L on Glen Abbey Gate, R Pilgrims Way, L Nottinghill, R Monastery, L Dorval onto WestOak, R Proudfoot, L Pine Glen onto High Valley, L Valleyridge, R Richview, R Colonel William, L Stalybridge, L Saltaire, R Colonel William, R Skipton Lane, R Liptay, R Liptay again, R Colonel William, R Stocksbridge, R Emily, R Emily again, R Stocksbridge again, R Wildfel, R Bingley, R Wildfel again, R Stocksbridge again, R Lawhill, L Saddleworth onto Ribble, L Lawhill again, R Stocksbridge onto Richview onto WestOak, R Postmaster, R Heritage Way, R King’s College, onto Abbeywood, L Pilgrim’s Way again, L Glen Abbey Gate!) Link: http://www.mapmyrun.com/routes/view/1081832930

8:30 – Kelso Open water swim (I won’t be there this week)

Tuesday – May 31 8:00pm

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

NEW Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Toronto Women’s Half Marathon – Easy 5km or rest

Sprint Tri – 42 bike/10 run

Have a wonderful week! Niki