Update – June 29, 2017 – Summer is Here/Hats/Shirts/Races

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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”: Well…schools out and vacations begin! For the kids that is:) Those of us who are parents understand that July is a transition month to a different kind of schedule that is sometimes more complicated.  Summer is definitely a time for family, food and fun.  It’s easy to get caught up in the sense of relaxation and taking things easy. It’s even easier on a beautiful evening or weekend morning to pass on a run – don’t be tempted!  Think of your 30-40 min run as a way to create “room” for the extra calories you will be consuming through drinks and BBQs!  Maybe enlist the help of an app like My Fitness Pal to keep you honest with your food consumption while factoring in your activities.  I have been using it for a few weeks and along with increasing my awareness I am dropping a little body fat – good timing:) 

Having said all that – I will be away on vacation until the 15th.  The workouts will all proceed as planned, including the biking on Tuesday nights. (A few ladies know my garage code to store the bikes during the run).  Use the workouts listed below as your guide and the FB group page to communicate if you will be out and in case of thunderstorms!  See you in a couple of weeks!

 Triathlons: We are looking way ahead to Lakeside Sprint Tri/Du on September 9th – lots of time to prepare! Jump in on this training program to get you ready. Sprint Triathlon (14 week pgm) June-Sept 2017  
Congrats to the Chicks who took part in the Welland Sprint on Saturday! Looks like it was a great day:)
Canadian Open 5km: This race will take place July 22nd on the golf course. You receive a free “any day” ticket to the Open with your entry. http://www.golfrun.ca/
Oakville Nutrience Half Marathon/10km:   If you are interested in doing these races use code Niks when you register.  The races are on September 24th.  http://www.oakvillehalfmarathon.com/
New Shirts: New shirts are here for picking up (I am away til July 15th though) 36.00 For Tank Top and 42.00 for T-shirt.
New Hats:  I have purchased 24 Nike running hats and they are getting embroidered with the Nik’s Chicks Logo over the next couple of weeks.  They will be available after I return for 35.00 each – no mark up just cost of hat and embroidery:)

This weeks workouts (Meet at 1438 Redwing Court):  (Note that Tuesday and Saturday workouts for sprint tri have been swapped in the schedule)

Tuesday – June 27 8:00pm

Learn to Run 5km – 5 min warm up walk, 90 sec jog/90 sec walk/3min jog/3 min walk – turn and repeat, 5 min cool down walk, stretch

Learn to Run 10km – 5km

Sprint Tri – 43 min bike followed by 12 min run (cyclists begin at 7pm)

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Thursday – June 29 8:00pm

Learn to Run 5km – 5 min warm up walk, 90 sec jog/90 sec walk/3min jog/3 min walk – turn and repeat, 5 min cool down walk, stretch

Learn to Run 10km – 5km with 5 x 400 m repeats at track

Sprint Tri – 25 min run followed by 14 min swim

Holding on 5km – 5km with 5 x 400 m repeats at track

Holding on 10km – 5-7km with 5-7 x 400 m repeats at track

Saturday – July 1 8:00am

Learn to Run 5km – 5 min warm up walk, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min (turn) jog 3/walk 90 sec/jog 5min, 5 min cool down walk, stretch

Learn to Run 10km – 7km

Sprint Tri – 31 min bike followed by 16 min swim

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Sunday – July 2 28

8am Bike Ride check https://www.facebook.com/groups/1735062546707044/

Tuesday – July 4  8:00pm

Learn to Run 5km -5 min warm up walk, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min (turn) jog 3/walk 90 sec/jog 5min, 5 min cool down walk, stretch

Learn to Run 10km – 5km

Sprint Tri – 48 min bike followed by 12 min run (cyclists begin at 7pm)

Holding on 5km – 5km

Holding on 10km – 5-7km

Thursday – July 6 8:00pm 

Learn to Run 5km -5 min warm up walk, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min (turn) jog 3/walk 90 sec/jog 5min, 5 min cool down walk, stretch

Learn to Run 10km – 5km with hills x 2

Sprint Tri – 32 min run followed by 24 min swim

Holding on 5km – 5km with hills x 2

Holding on 10km – 5-7km with hills x 2-4

Saturday – July 8 8:00am

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

Learn to Run 10km – 8km

Sprint Tri – 31 min bike followed by 16 min swim

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Sunday – July 9 28

Tuesday – July 11 8:00pm

Learn to Run 5km – warm up 5 min, jog 8/walk 5 (turn) jog 8 min, cool down 5 min walk, stretch

Learn to Run 10km – 5km

Sprint Tri – 53 min bike followed by 12 min run (cyclists begin at 6:45pm)

Holding on 5km – 5-7km

Holding on 10km – 5-7km

 Thursday – July 13 8:00pmLearn to Run 5km – 5 min warm up walk, jog 20 min continuously (turn after 10 min),  5 min cool down walk, stretch

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

Sprint Tri – 34 min run followed by 26 min run swim

Holding on 5km – 5km with 30 sec sprints x 10

Holding on 10km – 5-7km with 30 sec sprints x 10

Saturday – July 15 8:00am

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

Learn to Run 10km – 9km

Sprint Tri – 35 bike min run followed by 18 min swim

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Sunday – July 16 28

Tuesday – July 18 8:00pm

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

Learn to Run 10km – 5km

Sprint Tri – 58 min bike followed by 14 min run (cyclists begin at 6:45pm)

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Have a wonderful week! Niki