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:
Looking forward to something is much more fun than looking back at something – and much more constructive.
Hortense Odlum
Exercising on a regular basis has such a dramatic effect on other cardiac factors like blood pressure, obesity and cholesterol that it’s protective benefits during your 23 nonexercising hours each day totally swamp any risks during exercise itself.
Alex Hutchinson
News from the “Nest”: Race weekend is here for the Half Marathon Girls! We head to PEI tomorrow to take part in the PEI Marathon weekend. Best wishes to Shelley and Joanne (1st 1/2), Tania, Lisa and Jennifer. We will eat, play tourist and run! I think we will have a great time and hope it’s the first of many destination races to come. Post-race report and pics to come:)
Long Sleeved Shirts: We have been throwing around the idea of group shirts for a bit. The Half Marathon ladies have bought matching shirts for our race weekend and I have some extras for anyone who is interested for 40.00 each. First come, first served. See me before or after the group run.
Here 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.
Long Underwear: For those of you looking for base layers and not wanting to break the bank, check out the Joe Fresh long underwear at Superstore! Only 14.00 per item. I have checked online and didn’t see them there. Just as good at UnderArmour or NikePro for a fraction of the price. A great place to start if you are new to cold weather running. also great for skiing and hockey. Kids and men’s also avail.
Morning Running?: There were a few ladies who were heading out at an early (and totally crazy:) hour for morning running since they couldn’t make the evening runs. (Myriah/Maria) Agnes is looking to get in on the early morning runs. If you are also wanting to get out early, touch base w her at agneslim9@gmail.com. It would also be helpful to get a conversation going in the Nik’s Chicks Facebook Group!
January Half Marathon in Bahamas?: Myriah is looking to organize a girls getaway to the Bahamas in January (14-15th) that includes a half marathon! If you are interested in having a race vacation reach out to her at myriah.graves@gmail.com. http://www.marathonbahamas.com/half-marathon
A Great App for Running: I was using the Cruise Control app for running but when I went to download it for my husband it was no longer available:( Instead, I found PaceDJ! It’s avail on both IOS and Android platforms. It allows you to set a pace and then it imports songs from your playlists that have a beat that matches your desired pace! Studies have shown that similar apps can increase intrinsic motivation up to 35% and the comfort pace can be 3% faster. Every little bit helps! 
New Programs: It’s that time of year when the routines get established again and as moms we want to carve out time for ourselves. New Learn to Run 5km and 10km programs began October 8 (Thanksgiving Weekend) but it’snot too late to join in the fun! You will be training for the Santa Shuffle 5km on December 3 here in Oakville. If you are new to the group please arrive a little early to fill out a waiver and emergency contact form. If you are a returning member – welcome back! Here are your programs Learn to Run 5km Training Program (T,Th,S) 10 Km program from 5km base (T,Th,S) If you would like to consider a Spring half marathon we might consider the Chicago St. Patrick’s Day Half on March 12. (Or the Chilly Half in Burlington on March 6). Training for these races will begin from a 10km base on December 17th. Half Marathon Training Program Now is the time to get to your 10km base! Remember that the programs are FREE – mention our group to your girlfriends!
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. 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.
Tuesday – Oct 11 8:00pm
Learn to Run 5km – 5 min warm up walk, alternate 60 sec walking and 90 sec jogging for 20 minutes – turn after 10 min, 5 min walking cool down, stretch
Learn to Run 10km – 5km
Holding on 5km – 5km
Holding on 10km – 5-8km
Half Marathon – 5km
Thursday – Oct 13 8:00pm
Learn to Run 5km – 5 min warm up walk, alternate 60 sec walking and 90 sec jogging for 20 minutes – turn after 10 min, 5 min walking cool down, stretch
Learn to Run 10km – 4km w 30 sec sprint x 5
Holding on 5km – 5km w 30 sec sprint x 5
Holding on 10km – 5km w 30 sec sprint x 5
Half Marathon – 5km easy
Saturday – Oct 15 8:00am
Learn to Run 5km – 5 min warm up walk, alternate 90 sec walking and 2 min jogging for 20 minutes – turn after 10 min, 5 min walking cool down, stretch
Learn to Run 10km – 6km
Holding on 5km – 5-6km
Holding on 10km – 10-12km
Half Marathon – Rest – Race day is tomorrow!
Tuesday – Oct 18 8:00pm
Learn to Run 5km -5 min warm up walk, alternate 90 sec walking and 2 min jogging for 20 minutes – turn after 10 min, 5 min walking cool down, stretch
Learn to Run 10km – 5km
Holding on 5km – 5km
Holding on 10km – 5-8km
Half Marathon – Rest – Post-Race Dinner for all half marathoners at Tavolo 7:30pm!
Have a wonderful week! Niki
Nik's Chicks 
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