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.
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Quotes of the Week:
Running is the kind of sport where, once ir becomes part of your daily routine, there’s very little attrition. That’s what sets the running boom apart from other booms.
Frank Shorter
It is a natural part of physiology to keep your body moving, and it’s fantastic for a woman’s mental health.
Erin Dawson-Chalat
We were meant to run, and we do so naturally when left to our own devices.
Amby Burfoot
News from the “Nest”: It’s wonderful to see familiar faces back out! Summer is a busy time for all of us and it can be tough to stay in a routine. Now that September has arrived, I anticipate our numbers will increase:) Do you know what your goals are for the Fall? Think about whether you want to complete a particular race, conquer a certain distance or learn to run at a faster pace. Setting a goal will help you stay on track and stay healthy! See you soon!
Shoe Drive: How many of us run in our shoes until they no longer absorb the impact as well…but they still look good? I know I have a few pairs here that fit that description. How about we all scour our closets and pull a few to the surface. I will collect them over the next two weeks and then will donate them. I will also take your kids and spouse’s shoes and they need not only be runners. Bring them out to your next run please.
Info About Treadmills: From time to time I get inquiries about what to look for in a treadmill. Here is an article which discusses various features of treadmills and what to look for.
Hockey?: Is anyone interested in doing a ladies only development sessions beginning September 14 at 8:30pm at Cutting Edge Hockey Development Centre? I organized this in the Spring and many ladies expressed their interest in doing it again. Full gear is needed – send me an email if you need a list:) There are a maximum of 18 spaces and I have 12 spoken for already. Fist come first served!! Fees will depend on the number of participants but it should be between 71.00 and 127.00. If you have any friends who might be interested, have them email me!
Janice M, Christine W, Christina B, Christine G, Joanne W, Tammy T, Myself, Janet N, Sherri F, Tania G, Yulia, Erika I
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!!
Nik’s Chicks Gear: Talk to me about gear options:)
Tips From Runner’s World Daily Calendar 2016: 1) You know what to do with your legs, but what about your arms? Don’t let your hands cross the midline of your body, and keep them loose, but not too floppy. when they come across too far, your running efficiency decreases. Run with your forearms roughly parallel to the ground. 2) Are you drinking enough water? To check, go to the bathroom. If your urine looks dark, like iced tea, you’re definitely not drinking enough. Pale yellow is ideal. 3) It’s not uncommon to feel some anxiety about completing a new distance. Counter negative thoughts with a positive mantra, such as “I can do this” or ” I am strong”. Focus only on the time remaining until the next walk break. 4) After a run, don’t rush back into life. Take a few minutes to walk, stretch, relax or meditate.
This weeks workouts (Meet at 1438 Redwing Court):
Tuesday – Sept 7 8:00pm
Learn to Run 5km – Warm up walk 5 min, jog 10 min/walk 3 min (turn after 1.5 min)/jog 10 min/ cool down walk 5 min stretchLearn to Run 10km – 5km
Learn to Run 10km – 5km
Holding on 5km – 5km
Holding on 10km – 5-8km
Half Marathon – 10km
Modified Half Marathon – 10km
Thursday – Sept 9 8:00pm
Learn to Run 5km -Warm up walk 5 min, jog 25 continuous min (turn after 12.5 min), cool down walk 5 min, stretch
Learn to Run 10km – 5km with 60 sec sprints x 3
Holding on 5km – 5km with 60 sec sprints x 3
Holding on 10km – 8km with 60 sec x 3
Half Marathon -8km with 60 sec x 3
Modified Half Marathon -8km with 60 sec x 3
Saturday – Sept 11 8:00am
Learn to Run 5km – Warm up walk 5 min, jog 25 continuous minutes, cool down walk 5 min stretch
Learn to Run 10km – 9km
Holding on 5km – 5-6km
Holding on 10km – 10-12km
Half Marathon – 21km
Modified Half Marathon – 17km
Sunday – Sept 12 19 9:00am
Bike Ride – Meet front of Glen Abbey Rec Center
Tuesday – Sept 14 8:00pm
Learn to Run 5km – Warm up walk 5 min, jog 25 continuous minutes, cool down walk 5 min stretchLearn to Run 10km – 5km
Learn to Run 10km – 5km
Holding on 5km – 5km
Holding on 10km – 5-8km
Half Marathon – 10km
Modified Half Marathon – 10km
Have a wonderful week! Niki
Nik's Chicks 
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