Update – October 26, 2016 – Post-Race Report/Swim Lessons/Lights/Shoe and Boot Drive will end Nov 2

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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: 

Why do I still run? Silly question – that’s like asking me why I still eat!

Ed Hochuli

 

I run to see the world at my own pace and to connect with my friends on a level that takes me away from electronics, away from distraction and strikes at my core.

Summer Sanders

News from the “Nest”: The highs (finishing a race) and lows (hurting my back) of running are never ending.  I hurt my lower back doing a VO2 max test last week and unfortnately I am off running for the time being. (The good news is my scores were better than Peter’s!) It could be my body asking for a little break, or it could just be a muscle spasm.  I won’t read too much into it but the hiatus makes me miss running – even if I don’t love to do it! I’m sure a litte rest, and treatments by my “team” will help things along.  In the mean time, the rest of you should keep getting out there and be thinking of what your goals for the future will be.  Deciding on goals now will determine when and what race to do down the road…lots to choose from!

PEI Race Report:  Wow!  I haven’t laughed that hard or that often in a very long time:) The Chicks’ trip to PEI to take part in the PEI Half Marathon was much more than just doing a race. Good food, pics, smiles, scenery and race day experience made it an all around wonderful weekend! Big thanks (for letting me talk you into it) and big congrats to Jenn, Joanne, Lisa and Tania on a great race – and especially to Shelley on her first half and and for providing comic relief:) Our times were 2:04-2:12. Here are just a few pics of the many that were taken.  We hope that others will want to tag along on the next “away” race!!

Arrival at Charlottetown Airportimg_7623

Province Houseimg_7625

Striking a pose with Fathers of Confederationimg_7627

Leaving our mark on the racescreen-shot-2016-10-25-at-2-07-48-pm

Brackley Beach – one of many beautiful PEI beaches14721492_10154056585410897_6885120656076542142_n

Hanging out with “Anne”img_7635

At Green Gables: Sorry Tania, Anne is not a real person!

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Strolling down Lovers Lane:)img_4199Walking through Balsam Hollow at Green Gables 14712773_10153795001001573_4179746828542814274_o

Hoo are ye? A’m daein fine!img_4203

Pre-race pic in the Holman Grand hotel…20 steps from the starting chute!14720626_10153797469926573_5161608458497555732_n

Shirts look great on the lead pack!img_7673

Mid race photo op!img_7675

A post race pic that tells the story of six happy ladies:)screen-shot-2016-10-25-at-2-08-17-pm

Are You a Runner?:  As long as you are out there putting one foot in front of the other…you are.  Check out this ad and have it sink in! Thanks Tania for sharing.

Long Sleeved Shirts:  I still have some extras for anyone who is interested for 40.00 each.  First come, first served. See me before or after the group run.

screen-shot-2016-09-25-at-2-43-04-pmHere is a link to the specs.  https://www.mec.ca/en/product/5033-440/T1-Long-Sleeved-Zip-T We will consider getting the Nik’s Chicks logo embroidered on them post race.  Let me know if you are interested or you can order your own shirt through MEC.

Lights:  I have blue arm band lights for sale – only 7.00 will buy you a lot of visibility!   See me at the next run.

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Swim Lessons:  For those of you considering a triathlon next year, this class may be for you.  The Town of Oakville is offering “Triathlon Training” with code 219381.  The cost is 74.20 plus tax for 7 sessions starting Nov.2 8-9pm at Glen Abbey Rec Pool.  Must be able to swim 2 laps/50m.  Maria wil be attending:)

Shoe/Boot 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 few weeks and then will donate them.  I will also take your kids and spouse’s shoes and they need not only be runners. Don’t forget to consider boots as well with the cooler temps moving in. Bring them out to your next run please.  Thanks to those of you who have dropped of shoes already – I have one yard waste bag full so far!

This weeks workouts (Meet at 1438 Redwing Court):  Half Marathon Program begins Dec7th from 10km base.

Tuesday – Oct 25 8:00pm

Learn to Run 5km – 5 min warm up walk, alternate 90 sec jog/90 sec walk/3 min jog/3min walk turn and repeat, 5 min walking cool down, stretch

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Thursday – Oct 27 8:00pm

Learn to Run 5km – 5 min warm up walk, alternate 90 sec jog/90 sec walk/3 min jog/3min walk turn and repeat, 5 min walking cool down, stretch

Learn to Run 10km – 5km w 5 min tempo run

Holding on 5km – 5km w 5 min tempo run

Holding on 10km – 5km w 5 min tempo run

Saturday – Oct 29 8:00am

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

Learn to Run 10km – 7km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Tuesday – Nov 1 8:00pm

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

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Have a wonderful week! Niki

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