Update – May 5, 2016 – Triathlon Tops/Warehouse Sale/Blisters


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:

We all take the same journey, just at different speeds. When you cross that finish line you share a bond with all your fellow racers.  Nothing needs to be said, it is just known that all of you went to the dark place and willed yourself through to the other side.  It is a feeling that can partially explained but only understood by doing. Once you make that journey you are changed forever.

Steven Cannon


What do you have to feel joyful about? Take a moment and think about all the wonderful things running has brought you during your journey as a runner. Do you look and feel better? Have you experienced the world in a new way, seeing flowers and scenery for the first time on foot?  Take a moment to celebrate.  You have a lot to feel good about.

John Bingham

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Triathlon Tops:  This note is for anyone who will be cycling this summer.  Having a shirt that has pockets in back is very helpful. Spots for storing phone, fuel, small water bottle, arm warmers or gloves.  Online ordering is open until May 9. We only need 4 to place an order.  Remember the tops run small – I wear a large:) Go to  https://ppr.louisgarneau.com/NiksChicks6LG1170/Details/340a8ac5-6414-488b-aa43-8b15019aad51?Color=455CD1BB-F3C3-4CE6-84A1-C0924FCC1F5D to place your order.  Remember that you want it to be snug to fit under a wetsuit and not ride up or blow around on the bike.  They are only 71.00 – cheaper than comparable tops sold at the bike shops!  The shirts are also great for running on hot summer days because you can unzip for faster cooling off.  I have a L and XL if you want to try one on.  The turn around time will be 5-6 weeks so place your order ASAP!Screen Shot 2016-05-05 at 5.38.38 PM

News from the “Nest”: I have enjoyed listening to the post race perspectives from those who participated in the Mercedes 10km a couple of weeks ago. Stories about the pee breaks, loving the drummers, wrong turns, choking on water:) A similar theme though, was how everyone enjoyed the experience and would do it all again! There was pride in accomplishing 10km – wether it be a first race for some or just a good run for others. This positivity was a central theme. I tend to throw out the question “What’s next for you?” to whoever I run beside during the training runs and I get many different responses: “I want to do another 10km”, “I will step back for the summer”, “I am going to try a triathlon”  and even a couple of “I want to do a half marathon”. Whatever your goals may be, I hope you continue to strive for them as a member of Nik’s Chicks. There is joy to be found in sharing experiences with other women.  I look forward to a boatload of joy this Summer and Fall:)

We hit the trails last Saturday and it was beautiful…even the big hills!  So nice to share the morning with these lovely ladies and Joanne who took a detour!


Warehouse Sale: It’s that time of year when this sale shows up again.  Some great deals to be had! Last year I found Moving Comfort sport bras 2 for 15.00!!.  Worth a trip – make sure you have lots of time to check things out.  2695 Bristol Cir, Oakville, ON L6H 6X5

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Everything You Need To Know About Blisters: I found this site and wondered how did I not look for it before! Everything you need to understand the whys and hows are outlined here: http://www.blisterprevention.com.au/blister-blog/foot-blister-treatment

Good For New Runners: http://www.active.com/running/articles/8-things-i-wish-i-knew-before-i-started-running This short article caused me to reflect a little on how running has changed me.  Thanks, Jo, for sharing with me.

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 9am tomorrow morning.  Jo and I will be there with bells on.  Weather will be chilly so remember your gloves:)

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


Tri Top Front

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Open Water Swimming: This summer’s swimming at Kelso will begin on May 21. 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 buy 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.

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)  Labouring up a hill? Imagine that a tow rope is attached to the center of your chest, pulling you steadily to the top. 2)  Run through a spring storm.  With rain hitting you sideways and the wind whipping your face, you’ll feel alive.  3) If back-to-back meetings mean you’ll have to skip a meal. grab a high calorie bar with extra fibre and protein.  It should contain 350-500 calories, nine grams of protein or more, and high fibre carbs such as seeds, whole oats and dried fruit. 4)  Start each run slowly.  Ease into the runs and pick up the pace only when you feel warmed up.  Some marathoners start runs by walking.

This weeks workouts (Meet at 1438 Redwing Court):  

Tuesday – May 3   8:00pm 

Learn to Run 5km -5 min warm up walk, jog 10/walk 3 (turn)/jog 10, walk 5 min

Holding on 5km – 5km

Holding on 10km – 6-8km

Half Marathon – 10km

Sprint Tri – 35 bike/18 swim

Optional Bike Ride 7:00pm

Thursday – May 5  8:00pm

Learn to Run 5km -5 min warm up walk, jog 25 continuous minutes (turn after 12.5 min) walk 5 min

Holding on 5km – 5km 

Holding on 10km – 5-8km easy run

Half Marathon – 8km easy

Sprint Tri – 36 Run/29 swim

Saturday – May 7 8:00am 

Learn to Run 5km – 5 min warm up walk, jog 25 continuous minutes (turn after 12.5 min) walk 5 min

Holding on 5km – 5km

Holding on 10km – 10-12km

Toronto Women’s Half Marathon –  21km if on track or 19km if you fell behind in program

Sprint Tri – 35 bike/16 run

Sunday – May 8 9:00am

Bike Ride – 20-30km weather permitting.  I will send out a note on Saturday.

Tuesday – May 10 8:00pm

Learn to Run 5km -5 min warm up walk, jog 8 min/walk5min (turn)/jog 8 min, walk 5 min 

Holding on 5km – 5km

Holding on 10km – 5-8km

Toronto Women’s Half Marathon – 10km

Sprint Tri – 35 bike/18 swim

Have a wonderful week! Niki


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