Update -December 15, 2016 – Last Call for Shirts for Embroidering!/Holiday Food Drive


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 try not to get too caught up in thinking about the task ahead.  I just do what has to be done.  I have the belief in myself that what I’m doing is right.  Then I let the rest happen.

Eamonn Coghlan


When a person trains once, nothing happens.  When a person forces himself to do a thing a hundred or a thousdand times, then he certainly has develpoed in more ways than physical. 

Emil Zatopek


News from the “Nest”: Baby it’s cold outside!!  Temps have really dropped in the last few days.  How many of you played the ” It’s too cold outside to run” card in the past week?!  It’s tempting to stay indoors, but…if you wear the right gear, you should be good to go!  Check out the tips below.

Did you know the Fare Share Food Bank serves approx. 1200 people a month? Check out the list of needed items below and bring your donations to your next run or drop off on my doorstep by Sunday!

Make sure to check in on the FB page to see who will be heading out the door to run and what time.  If you commit then others will be more likely to join you!

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 each year   This year I will be dropping off our items on December 19th which gives us one more week 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!


Cold Weather Running:  Running in the winter can be a refreshing change from those long lost August days of heat and humidity!  Having the right gear is necessary to you feeling warm, but not too hot or cold.  Check out this handout for more info on what to wear.


Also try this What to Wear page from Runner’s World http://www.runnersworld.com/what-to-wear  for helping you decide what to wear.

Here is a handout with more info about running in Cold Weather Cold Weather Running Safety

Ottawa Half Marathon:  The group has landed on doing the Ottawa half marathon on May 28.  The race committee has put aside 20 spots for Nik’s Chicks! You must reg. by March 1. . Training for this race would begin from a 10km base on March 4.  Here is your program: Half Marathon Training Program . The link to register is http://www.runottawa.ca.   I have already reserved 5 rooms at the Residence Inn for us.

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)

Registered: Niki, Christine G, Shelley

Interested:  Tania, Lisa, Anca, Jennifer, Anabell, Christine A, Maria,, Joanne W,

Long Sleeved Shirts: I am taking the shirts in tomorrow.  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.

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.

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 screen-shot-2016-12-09-at-1-48-31-pm

ROAD ID – 20.00 https://www.roadid.com/   Just get one!Screen Shot 2016-05-12 at 10.57.52 AM

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= screen-shot-2016-12-09-at-1-53-58-pm

IRON ON REFLECTIVE DECALS – 10.50 https://iondesigns.ca/home/522-wine-goddess.html Various designs avail.screen-shot-2016-12-09-at-1-58-41-pm

HEAD LAMP – 26.00 https://www.mec.ca/en/products/gear/camping-and-hiking-gear/lighting-and-headlamps/headlamps/c/1306 screen-shot-2016-12-09-at-2-02-05-pm

ICY FEET – 30.00 for one, 58.00 USD for two http://www.icyfeet.com/buy-icy-feet.cfm# screen-shot-2016-12-09-at-2-03-52-pm

RUNNER ‘S WORLD CALENDAR  16.00  http://shop.runnersworld.com/runner’s-world-2017-calendar/E005169.html Consider a magazine subscription…screen-shot-2016-12-09-at-2-06-53-pm

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.screen-shot-2016-12-09-at-2-09-51-pm

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!screen-shot-2016-12-09-at-2-13-08-pm

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.screen-shot-2016-12-09-at-2-16-01-pm



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. 13 8:00pm

Holding on 5km – 5km

Holding on 10km – 5-8km

Arizona Half – 10km

Thursday – Dec. 15 8:00pm Flat run due to weather

Holding on 5km – 5km 

Holding on 10km – 5k-7

Arizona Half – 7km

Saturday – Dec 17 8:00am

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Arizona Half – 15km Starting at 7am? Check FB page.

Tuesday – Dec. 20 8:00pm

Holding on 5km – 5km

Holding on 10km – 5-8km

Arizona Half – 10km

Have a wonderful week! Niki


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