Update – April 21, 2017 – Shoe Drive/Stinky Clothes/A New Local 5km Race/Shirts Ordered

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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”:  Congrats to Adele, Rich and Cynthia on completing the Boston Marathon on Monday.  Truthfully – I am jealous!!  When I was in Boston a couple of years ago to support Peter I realized what a truly special race it is.  The city embraces the marathon and there is a vibe there like no other. If I didn’t have to run 42.2kms I would jump at the chance to do it!  Maybe someday…I would have to work very hard to qualify (not prepared to do that:) or take on a fundraising spot. I don’t see it in my immediate future.  In the meantime I will watch videos like this and keep dreaming..

Stories That Can Inspire…:  Kathrine Switzer broke down walls for women’s running when she was the first woman to run the Boston marathon in 1967.  Here is a story of how at age 70 she was back to run Boston again:)  https://www.bostonglobe.com/sports/specials/boston-marathon/2017/04/17/switzer/X2g0fN86vEMwkDz0M32E9L/story.html

A New 5km Race:  Last year there were a bunch of us who did the Mercedes 10km and 1/2 marathon whose charity was the Lighthouse for Grieving Children.  The Mercedes race is cancelled this year due to construction on Lakeshore.  Instead, Lighthouse is putting on it’s own 5km trail run in the nearby Lion’s Valley Park. Click here to register for the June 3rd 8:30am run.  http://www.grievingchildrenlighthouse.org/index.php/news-and-events/upcoming-events/run4lh    We could meet for our regular Saturday run at 7:45 and run 2.6km over to the start, do the 5km run and then run back for about 10km or we can do 2 loops of the course:).  Or, they are looking for race marshals – we could volunteer as a group to be on the course directing runners or working a water station or get your high school kids out there!  Please share your thoughts with me over next few days.  For 30.00 you get a Starbucks breakfast sandwich post run, technical t-shirt, medal, music and entertainment!!
Shoe Drive: Nik’s Chicks will be doing a shoe drive over the next couple of weeks. I will accept any type of wearable footwear – not just running shoes! The donations will be given to True North Aid and be sent to Attawapiskat. You can drop off any donations before a run or on my front step at 1438 Redwing Crt. by April 29th. Kids, adults – sandals, sneakers, boots….I will accept anything wearable! Thanks in advance for your generosity. Click on the link below for more information about the organization or to make a monetary donation. http://www.truenorthaid.ca/
Stinky Clothes: Your technical gear can get rather smelly over time.  I have used Sports Suds for a while.  For stubborn odours (Peter’s Stuff and hockey gear)  I soak articles first before washing w hot water.  http://www.sportsuds.com/
New Shirts: The samples had arrived, been tried on and the order has been placed.  Looks like each unit will be 34.00.  You can pay me when you pick up your top.  Thank you to WellLife Centre, Balance Point and Cyclepath for 300.00 in sponsorships! 
Ottawa Half Marathon:  I am getting excited!! We have eight ladies registered for Ottawa 1/2 and I am really looking forward to the girls’ weekend it will be. Annabel (ninth registration) can’t make it and is offering her bib to anyone who can use it! Message me if you are interested. If it’s anything like PEI, we are bound to have a blast!!  Here is your program ottawa-half-may-2017.  We will be following it more closely now:)  Registration for the 1/2 is confirmed FULL.  I have already reserved 3 rooms at the Residence Inn for us – we can sort out room arrangements in the next few weeks. Let’s think of good spots to eat on Friday and Saturday nights so we can make reservations and relax.  Let me know if you have decided not to run and are thinking about joining us in a supporting role?

We are booked in for two nights in three rooms with 3 to a room.  Can discuss in FB group.

Registered: Niki, Christine G, Shelley, Christine A, Anca, Joanne W, Tania, Lisa, Annabel

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. 

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This weeks workouts (Meet at 1438 Redwing Court):  

 Thursday – April 20 8:00pm 

Learn to Run 5km -walk 5 min, jog 3/walk 90 sec/jog 5/walk 2.5 min (turn) jog 3/walk 90 sec/jog 5 min

Learn to Run 10km – 6km

Holding on 5km – 5km 

Holding on 10km – 5-7km

Learn to Run 10km – 5km w 30 sec sprints x 3

Ottawa Half – 6km w 45 sec sprints x 5

Saturday – April 22 8:00am

Learn to Run 5km – jog 5 min/walk 3 min/jog 5 min (turn) walk 3 min/jog 5 min, walk 5 min cool down

Learn to Run 10km – 8km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Ottawa Half – 19km

Tuesday – April 25  8:00pm

Learn to Run 5km – jog 5 min/walk 3 min/jog 5 min (turn) walk 3 min/jog 5 min, walk 5 min cool downLearn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Learn to Run 10km – 5km

Ottawa Half – 10km

 Thursday – April 27 8:00pm 

Learn to Run 5km -walk 5 min, jog 20 continuous minutes – turn after 10, jog 5 min

Learn to Run 10km – 4 km w 400 m repeat x 4

Holding on 5km – 5km 

Holding on 10km – 5-7km

Learn to Run 10km – 5km w 30 sec sprints x 3

Ottawa Half – 8km w 400m repeat x 8

Saturday – April 29 8:00am

Learn to Run 5km – 5 min walk, jog 5 min/walk 3 min/jog 8 min (turn after 4) walk 3 min/jog 8 min, walk 5 min cool down

Learn to Run 10km – 9km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Ottawa Half – 15km (North Shore hills?)

Tuesday – May 2 8:00pm

Learn to Run 5km – walk 5 min, jog 10 min/walk 3 min (turn/)jog 10 min, walk 5 min cool down

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Learn to Run 10km – 5km

Ottawa Half – 10km

 Thursday – May 3 8:00pm 

Learn to Run 5km -walk 5 min, jog 25 continuous min (turn after 13), walk 5 min

Learn to Run 10km – 6km

Holding on 5km – 5km 

Holding on 10km – 5-7km

Learn to Run 10km – 5km w 30 sec sprints x 3

Ottawa Half – 8km w 60 sec sprints x 5

Saturday – May 5 8:00am

Learn to Run 5km -walk 5 min, jog 25 continuous min (turn after 13), walk 5 min

Learn to Run 10km – 9km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Ottawa Half – 21km

Have a wonderful week! Niki