Update – June 16, 2016 -Road ID Coupon Codes/Change a Flat Clinic/Father’s Day Ride


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: 

I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go.

Dean Karnazes


Not just exercise, but a way of getting in touch with and reclaim myself in an often frightening world, running also serves as a powerful antidote to clinical depression, a metaphor for the creative process, and, in it’s most profound moments, a spiritual practice.

Allison Townsend


I can’t remember what I was doing before running.  I guess shopping, sewing, watching TV- gaining nothing.

Miki Gorman

News from the “Nest”: Where did the time go? As my oldest is approaching his high school graduation, I wonder how time slipped by so fast. It seems he was just a toddler who marvelled at every new thing he experienced and now he is sooooo ready to leave the nest and get on with “his” life.  I remember people telling me this would happen, but of course I dismissed it as less than factual.  This swift time-passing phenomenon and his eagerness to jump on a new journey has me thinking of the things that I haven’t done yet – sing in a band, learn to water color paint, do an Ironman:)  Will I accomplish these things or run out of time before I get to them? I know the only person that has an answer to this question is me! 

What are the things you want to do?  What have you been putting off while you raise your kids, get settled in a new place, adjust to a new job? Maybe it’s time to voice your dreams and put a plan into place to make them happen.  Remember that time really does go by in a flash!

Need motivation: http://www.runnersworld.com/masters/100-year-old-sets-world-record-at-penn-relays

Change a Flat Clinic: Cyclepath has offered to do a Change a flat clinic for our group.  We are tentatively looking at Wednesday June 22 at 7pm – after the shop closes for the day. Please mark it in your calendar and let me know if you will be able to attend so I can give him an idea of numbers. In the meanwhile, print this off How to Fix a Flat – Step by Step and put a copy in your bike bag  along with your spare tube, CO2 cartridges/valve and tire levers!   Check out Winners for deals on bike bags for under your seat.  If the date changes I will let you know. Screen Shot 2016-06-16 at 11.17.42 AM

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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!!  Thanks to Liisa for this info: “RoadID has $5 off $25 or more until June 19. Use code DG82503294534992”

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Road ID

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Father’s Day Bike Ride:  There will be a group of riders heading from the Rec Centre at 9 with plans to be home by 11 so as to take part in Father’s Day activities.  There might be a quick stop at Starbucks in Milton as part of the 34km ride.  I might head out earlier at 8am in time to be back for Father’s Day – check the FB page for updates. https://www.facebook.com/groups/1735062546707044/

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Free Magazines:  I have a bunch of past issues for anyone who wants them.  They will be on my front step on the next few runs. Grab ’em!

Biking:  A group will be leaving from Glen Abbey Rec Centre 9:15 Friday morning. 1.5-2 hr ride.  Sign onto the Nik’s Chicks and Friends Summer Cycling Group Facebook page to stay in the bike ride loop.  We will also be out on Sunday, start time is usually 9am.

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)  Combine weight lifting and yoga or Pilates, which are great complements to traditional exercises because they target the abs and core muscles more effectively than weights do.  a mix is best: Tag a little strength training onto the end of your yoga or Pilates workouts two or three tomes a week. 2)  Every runner has different food and fluid tolerances, which means a plan that works for one runner might spell GI disaster for another.  That’s why it’s key that you practice your pre-race meal strategy during training.  Once you find the perfect mix, stick with it. 3)  Plan ahead.  when participating in an event, go in with a plan.  Set specific goals such as a time or finishing stronger in the second half.  when you have such goals, you’re more motivated during training and on the day of the event.  4)  Can’t find a companion willing to join you at 4:30 am? Try running with a dog.  Dogs don’t wear watches, so they don’t mind getting up early for a run.

This weeks workouts (Meet at 1438 Redwing Court): (Half marathon training for Scotiabank or PEI begins July 17th from a 10km base)

Tuesday – June 14 8:00pm

Learn to Run 5km – Warm up walk 5 in,3min jogging/90 sec walking/5 min jogging/2.5 min walking (turn) jog 3 min/walk 90 sec/jog 5 min, 5 min cool down walk, stretch

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Holding on 12-15 km – 8-10km

Sprint Tri – 37 bike/10 run (brick)

Thursday – June 16


Learn to Run 5km –

Warm up walk 5 in,3min jogging/90 sec walking/5 min jogging/2.5 min walking (turn) jog 3 min/walk 90 sec/jog 5 min, 5 min cool down walk, stretch

Learn to Run 10km – 5km with hill repeats x 2

Holding on 5km – 5km with hill repeats x 2

Holding on 10km – 5-7km w hill repeats x 3

Holding on 12-15km – 5-7km w hill repeats x 3

Sprint Tri – 21 swim/45 run

Swim – Leave my place 6:15 to head to Kelso

Friday – June 17 9:15am

Bike Ride from Glen Abbey Rec Center 1.5-2hrs

Saturday – June 18 8:00am

Learn to Run 5km – Warm up walk 5 in,5 min jogging/3 min walking/5 min jogging (turn)/walk 3 min/jog 5 min, 5 min cool down walk, stretch

Learn to Run 10km – 8km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Holding on 12-15km – We will start at 7:00am and meet up with group for 8am.

Sprint Tri – 18 run/14 swim

Kelso Swim – Depart at 9:00am for the lake.

Sunday – June 19 9:00am  Bike Ride – Meet front of Glen Abbey Rec Center

Road bikes:  34km heading to Milton Starbucks for a short stop. Back by 11.

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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

Sprint Tri – 60 min bike

Tuesday – June 21 8:00pm

Learn to Run 5km -Warm up walk 5 in, 5 min jogging/3 min walking/5 min jogging (turn)/walk 3 min/jog 5 min, 5 min cool down walk, stretch

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Holding on 12-15 km – 8-10km

Sprint Tri – 28 bike/10 run (brick)

Have a wonderful week! Niki