Update – January 6, 2017 – Happy New Year!/Ottawa Half/New Programs


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: 

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News from the “Nest”: Happy New Year!  The beginning of a new year is typically seen as a time for a fresh start.  Have you looked back on 2016 and thought about how it played out and what you would do differently if you had a do-over?  What are your fitness goals for the new year? Take a moment to actually write down your intentions – someplace where you will see them regularly so it will help you with adherence and completion. Tell friends and family about your plan to increase accountability.  Break your main goal down into smaller, measurable goals.  Make 2017 YOUR year!! 

Fare Share Food Bank Food Drive:  Thank you to everyone who donated good to the Fare Share Food Drive. Your participation is appreciated!  In the Spring I will be doing shoe drive so save your footwear for me.

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 use code 95916 when you register. 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.

Registered: Niki, Christine G, Shelley, Christine A, Anca, Joanne W, Anabell

Interested:  Tania, Lisa, Jennifer, Maria, 

To get to the 10km base in time, your Learn to Run 10km Program begins tomorrow! Here is your program: 10-km-program-from-5km-base-tths

NEW Programs:  I typically don’t start new Learn to Run 5km Programs until March but I have had some interest in launching a Learn to Run 5km.  It’s important to have 4-6 participants so that there will always be more than one or two runners out – for safety and company!  Coerce some friends to join you:) If you are interested, send me a note ASAP and if there are enough ladies I will start the Learn to Run 5km Program next weekend.  If there are not enough ladies, the next round will begin just after March Break.   Here is your program: learn-to-run-5km-training-program-tths

The Learn to Run 10km program starts TOMORROW!

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):  Ottawa Half Marathon begins March 4 from 10km base.

Tuesday – Jan. 3 8:00pm

Holding on 5km – 5km

Holding on 10km – 5-8km

Arizona Half – 10km

Thursday – Jan. 5 8:00pm 

Holding on 5km – 5km 

Holding on 10km – 5k-7

Arizona Half – 7km

Saturday – Jan. 7 8:00am

Holding on 5km – 5-6km

Holding on 10km – 10-12km

NEW Learn to Run 10km – 5km

Arizona Half – 5km

Tuesday – Jan. 10 8:00pm

Holding on 5km – 5km

Holding on 10km – 5-8km

NEW Learn to Run 10km – 5km

Arizona Half – 5km

Have a wonderful week! Niki


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