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

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

8:00am

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