Update – May 12, 2016 – New Programs Begin May 21/Road ID/Open Water Swimming Starts in 9 Days/New FB Group for Cyclists


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:

The feeling to get from a good run is far better than the feeling you get from sitting around wishing you were running.

Sarah Condor


Running well is a matter of having the patience to persevere when we are tired and not expecting instant results.

Robert de Castella

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News from the “Nest”: It’s nice to be back in the trails.  My legs are thankful for the softer surface – makes for a quicker recovery. There is something soothing about running through Sixteen Mile Creek ravine.  Even with those big hills, the run through there is therapeutic:) Remember there are various distances being run on each outing ranging from 5km to 15km this weekend.


Spring is a great time to start running.  The weather has improved and we tend to have the urge to make things in our lives better. If you are new to running, come out and join in with runners going slower and shorter.

Cyclists: join the “Nik’s Chicks and Friends Summer Cycling Group” Facebook group so you will be in the loop for summer rides! This includes mountain bikers and road cyclists:)

NEW Learn to Run 5km and 10km Programs begin May 21: 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)  First training run leaves from 1438 Redwing Crt. at 8am! 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:) 

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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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.  Weather will be 15 degrees and 19km/h wind with sun cloud mix.  This will likely be a weekly occurrence now that spring is really here.

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.

Triathlon Tops:  I have placed the order for the tri tops, ordered some extras.  Once they arrive I will let you know.  71.00 each for a custom designed, and oh so cute top!

Open Water Swimming:  ONLY 9 DAYS TIL WE JUMP IN THE LAKE! 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 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.

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 Sale finishes on Sunday.

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


Tri Top Front

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Tips From Runner’s World Daily Calendar 2016: 1)  Listening to your feet crunch gravel for an hour can erase a day’s worth of stress. 2)  Wear a pedometer on your run.  distance sounds more impressive in steps.   Some tricked out sports watches also record steps.  3)  Push yourself by riding a bike for 60-90 minutes, then run 20-40 minutes.  This workout provides the benefits that come with running in a fatigued state, but with much less pounding. 4)  During the past few years, researchers have uncovered a surprising connection between calcium and fat burning.  when you eat enough calcium, your body prefers to break down and use fats.  when you don’t eat enough calcium, your body prefers to store fat.

This weeks workouts (Meet at 1438 Redwing Court):  New programs begin May 21.

Tuesday – May 10 8:00pm

Learn to Run 5km -5 min warm up walk, jog 25 continuous minutes (turn after 14) walk 5 min 

Holding on 5km – 5km

Holding on 10km – 5-8km

Toronto Women’s Half Marathon – 10km

Sprint Tri – 35 bike/18 swim

Thursday – May 12 8:00pm

Learn to Run 5km -5 min warm up walk, jog 28 continuous minutes (turn after 14 min) walk 5 min

Holding on 5km – 5km 

Holding on 10km – 5-8km easy run

Toronto Women’s Half Marathon – 5km easy – Begin the taper:)

Sprint Tri – 25 Run/27 swim

Saturday – May 14 8:00am 

Learn to Run 5km – 5 min warm up walk, jog 28 continuous minutes (turn after 12.5 min) walk 5 min

Holding on 5km – 5km

Holding on 10km – 10-12km

Toronto Women’s Half Marathon –  15km

Sprint Tri – 58 bike/17 run

Sunday – May 15 Bike Ride – 20-30km weather permitting.  I will send out a note on Saturday.

Tuesday – May 17 8:00pm

Learn to Run 5km -5 min warm up walk, jog 30 continuous minutes (turn after 30), walk 5 min 

Holding on 5km – 5km

Holding on 10km – 5-8km

Toronto Women’s Half Marathon – 8km

Sprint Tri – 38 bike/18 swim

Have a wonderful week! Niki


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