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:
As long as I’m alive and staggering forward, I’ll be running – not just for my health, not just to keep off the pounds, not just to keep limber, but also for the glory of striding along and working up a sweat and gliding by the creek and through a forest on my regular running loop.
Nicholas Kristof
Once you start, running becomes a part of your life. It’s addictive and you feel weird when you don’t do it.
Mario Lopez
News from the “Nest”: A short note today, lot’s of holiday prep to do! Thanks to the ladies who are still coming out on those dark nights – you are pulling me out the door when I sometimes would rather stay in! Soon we will be acclimatized to the chill in the air and it won’t be as daunting to go running.
If you are looking for some good running gift ideas check out a few finds below.
Please bring your food donations for the Fare Share Food Bank with you this week!
Long Sleeved Shirts: I am taking the shirts in early next week. Please drop them off to me ASAP if you would like the Nik’s Chicks logo embroidered on yours. Should be less than 10.00 to have it done. I have sold all of my extras, you can still purchase at MEC if you want one.
Here is a link to the specs. https://www.mec.ca/en/product/5033-440/T1-Long-Sleeved-Zip-T.
Fare Share Food Bank Food Drive: For the past 10 years I have done a holiday collection for food and personal hygiene which included donations from my neighbours and Nik’s Chicks runners and we have gathered up to two heaping shopping cart-fulls! This year I will be dropping off our items on December 16th which gives us a few weeks to collect non perishables! Please bring a few items when you come out for a run or feel free to leave a bag on my doorstep at any time. Thank you in advance for your help!
Gift Ideas for Runners: Here are some of my internet finds to share with your spouses!
MEC GLIDE XC MIDWEIGHT MITTS – 39.00 https://www.mec.ca/en/product/5034-337/Glide-XC-Midweight-Mitts 
ROAD ID – 20.00 https://www.roadid.com/ Just get one!
MERINO WOOL SOCKS – 26.00 https://www.mec.ca/en/brand/darn-tough/gender/women%27s+unisex-%28adult%29/products/footwear/socks/c/1203?q=%3Asales-rank&text= 
IRON ON REFLECTIVE DECALS – 10.50 https://iondesigns.ca/home/522-wine-goddess.html Various designs avail.
HEAD LAMP – 26.00 https://www.mec.ca/en/products/gear/camping-and-hiking-gear/lighting-and-headlamps/headlamps/c/1306 
ICY FEET – 30.00 for one, 58.00 USD for two http://www.icyfeet.com/buy-icy-feet.cfm# 
RUNNER ‘S WORLD CALENDAR 16.00 http://shop.runnersworld.com/runner’s-world-2017-calendar/E005169.html Consider a magazine subscription…
REFLECTIVE BUFF – 25.00 https://www.amazon.com/Buff-Adult-Reflective-Headwear-R-Black/dp/B01GBOAFT4/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=runnersworld06-20&linkId=2938905c523816da991e4b8f05b82654&th=1&psc=1 Various colour options.
ICE WRAP – 15-40.00 https://www.amazon.com/Cool-Therapy-Wrap-Black-Medium/dp/B00KXPUIAE/ref=as_li_ss_tl?ie=UTF8&linkCode=sl1&tag=runnersworld06-20&linkId=365eb35343b7473b442b72be453a849e&th=1 Various sizes. I found one at Shoppers!
GARMIN VIVOACTIVE – 169.00 on sale now http://www.bestbuy.ca/en-CA/product/garmin-garmin-vivoactive-gps-watch-large-black-010-01297-00/10369818.aspx Avail in white.
Around the Bay: There has been some interest in doing the Around the Bay 30km race. Here is a program to follow. around-the-bay-2017 You need to register by mid Dec because this race will sell out by January! After the race, you can step into the Ottawa Half Program (Or Toronto or Mississauga 1/2) to recover and build back up to a Half. Register soon at http://bayrace.com/register.htm
There is a relay option for ATB – 2 x 15km is 75% sold out (3 x 10km is sold out)
Ottawa Half Marathon: After some debate the group has landed on doing the Ottawa half marathon on May 28. This race will sell out soon so we need to register soon. Training for this race would begin from a 10km base on March 4. Here is your program: Half Marathon Training Program No group discount avail. but I am in the process of having them set aside 20 spots for us. Will keep you posted. The link to register is http://www.runottawa.ca.
If you really want to do the Ottawa Full – here is your program 10km to Full Marathon – 26 weeks You could work Around the Bay 30km race into it)
Interested: Niki, Shelley, Tania, Lisa, Anca, Jennifer, Anabell, Christine A, Maria, Myriah?, Joanne W, Christine G
Yoga and Swimming: A few of us will be getting a 10 session pass (140.00) at Kula Yoga to work a good stretch session into our training. Trying to hit Wed noon hot yoga session. They also have a Christmas 5 session special.
http://www.oakville.mykula.org/class-rates/
Joanne D and I have rejoined at LA Fitness at Appleby and Dundas to resume our swimming and eventually some spinning. Let me know if you decide to join us!! We will try to hit the water (along w Shelley) on Tues and Thurs around 8:45-9:00am.
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. Great for a Christmas gift!
This weeks workouts (Meet at 1438 Redwing Court): Chilly Half Marathon Program begins Dec7th from 10km base. Ottawa Half Marathon begins March 4 from 10km base.
Tuesday – Dec. 6 8:00pm
Holding on 5km – 5km
Holding on 10km – 5-8km
Arizona Half – 10km
Thursday – Dec. 8 8:00pm
Holding on 5km – 5km w 5 min tempo run
Holding on 10km – 5km w 5 min tempo run
Arizona Half – 7km w hill x 3
Saturday – Dec 10 8:00am
Holding on 5km – 5-6km
Holding on 10km – 10-12km
Arizona Half – 17km Starting at 7am.
Tuesday – Dec. 13 8:00pm
Holding on 5km – 5km
Holding on 10km – 5-8km
Arizona Half – 10km
Have a wonderful week! Niki
Nik's Chicks 
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