Update – January 31, 2017 – Ottawa Half/IronChick 2017/New Shirts


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: 


News from the “Nest”: January is behind us and it’s only 7 weeks til Spring!  Does anyone else feel like they just need to tolerate January and February?  These grey days are making me sluggish (there were more than average this month) and I am turning to my vitamin D for a little pick me up! 

I spent some time putting together a new 1/2 marathon program for Ottawa and a 1/2 IronChick and now my race juices are flowing! I am the type of person who needs a goal and a plan to reach that goal. I have printed off the programs and will cross them off as I complete them for a visual reminder of my progress. If these events feel to big, strive for a shorter goal…but make it a challenge.  It will feel so much better when you look back to see how you stepped outside your comfort zone and achieved something that was once a dream! What will 2017 bring this year for you?

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 5km base on Feb 4.  Here is your program ottawa-half-may-2017. 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, Danielle, Christina

Shirts for Ottawa:  We are looking ahead to getting new Nik’s Chicks tops in time for Ottawa.  With some input from the ladies I am narrowing it down.  Once the winner is chosen I will look into getting sample sizes, have a night for trying them on and then place a bulk order.  Stay tuned! 

Half IronChick: I have put together a program of swimming, biking and running that gets you to a 70.3 triathlon. On June 24 a few of us will take the day to do a very relaxed “event”.  This is not a race, rather ladies getting together to cover the race distance without all of the expense and stresses of an actual race!  The goals are fitness and fun!! Swim 1900m at Kelso, bike 90km around Halton (with pre planned snack stops) and a comfortable 21.1km run (walk breaks every 2km) from Kelso.  We will be doing this as a group so no one gets left behind!  We may recruit some Chicks to be our support crew.  If there is enough interest we could look at a shorter 1/4 IronChick distance as well (1500m swim, 40km bike ride, 10km run). Take a peek at the program (which incorporates the Ottawa 1/2 prgm) – it can be modified  and still get you to event day. Talk to me:)  Here is the program: half-ironchick-program-2017  


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. 


This weeks workouts (Meet at 1438 Redwing Court):  Ottawa Half Marathon begins Feb. 4 if you have a 5km base.

Tuesday – Jan. 31 8:00pm

Holding on 5km – 5km

Holding on 10km – 5-8km

Learn to Run 10km – 5km

Thursday – Feb 2 8:00pm 

Holding on 5km – 5km 

Holding on 10km – 5k-7

Learn to Run 10km – 4km w 30 sec sprints x 10

Saturday – Feb 4 8:00am

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Learn to Run 10km – 8km

NEW Ottawa Half -6km or hold on 10km

Tuesday – Feb 7 8:00pm

Holding on 5km – 5km

Holding on 10km – 5-8km

Learn to Run 10km – 5km

NEW Ottawa Half – 5-7km

Have a wonderful week! Niki


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