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! 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”: Sometimes I sit down to write my little blurb and nothing comes out! Today I got to thinking about all of the ladies who have come and gone through Nik’s Chicks. Lots of moms, some who work and some who are at home. We have had some young ones – the university kids and twenty somethings – who are just embarking on “life”. The “mature women” who were over 50 but now that I am 47 don’t seem so much older than me! There have been so many ladies who have ventured into running via our little group and hopefully got a little taste of the awesomeness of Nik’s Chicks and a taste of how running can be beneficial for them. I am grateful for my health and how my body can get out there, for the ladies who have trusted me to guide them on their journeys and for the friends who have run beside me through my own ups and downs. Thanks ladies for coming out for the past 11 years! It has been life enhancing to have you along!!!
Lakeside Triathlon: Who is up for a fun little triathlon or duathlon at the end of the summer? Warm lake, flat bike and run! I would like to get at least one tri in and given the busy summer schedule, this race might be my only possibility. http://www.multisportcanada.com/lakeside/ Send me a note to let me know if you are “in”! There is a relay option at this race – you can piece together a team of three to complete it. Whadaya say Nicole, Jo D, Jo W, Shelley, Christine G, Christine A, Jenn, Tania, Lisa, Athena, Sam, Barb??? I am happy to bring some Springridge tarts to the event and we will definitely be going out for lunch post race!!
Half Marathons: For those of you sitting on 10-15km for your long runs, we are considering a late November half to keep us on track. Perhaps Angus Glen November 5th https://www.events.runningroom.com/applications/?raceId=14122&eventId=42069&vrindex=3 Formal training program will begin on August 12th! That’s this weekend ladies!!! Half Marathon Training Program 2014 Print it now!
We are looking way ahead to January 14th in Phoenix for a group half marathon. To be prepared for this race you need to have a 10km base by October 21 – the 10km program will begin August 26th! Here are your programs 10-km-program-from-5km-base-tths Half Marathon Training Program 2014
Print and post programs where you will see them as motivation.
New 5km and 10km Programs: I am looking at beginning NEW Learn to Run 5km and 10km programs Sept 9th. You will be training for the Hamilton Road2Hope races on November 4th. http://www.hamiltonmarathon.ca/#/register-now/ Here are your programs learn-to-run-5km-training-program-tths 10 Km program from 5km base (T,Th,S) Please spread the word to your friends and co-workers and don’t forget to mention that the programs are FREE!
This weeks workouts (Meet at 1438 Redwing Court): (Note that Tuesday and Saturday workouts for sprint tri have been swapped in the schedule)
Tuesday – August 8 8:00pm
Sprint Tri – 40 min bike followed by 16 min run (cyclists begin at 7:00pm)
Holding on 5km – 5-7km
Holding on 10km – 5-7km
Thursday – Aug 10 8:00pm
Sprint Tri – 40 min run followed by 32 min swim
Holding on 5km – 5km with tempo for 5 min
Holding on 10km – 5-7km with tempo for 10 min
Saturday – Aug 12 8:00am
Learn to Run 5km – 5 min warm up walk, jog 28 min continuously (turn after 14 min) 5 min cool down walk, stretch
Learn to Run 10km – 10km
Sprint Tri – 21 min run followed by 22 min swim
Holding on 5km – 5-7km
Holding on 10km – 10-12km
NEW Angus Glen 1/2 – 11km
Sunday – Aug 13
8am ride – check https://www.facebook.com/groups/1735062546707044/
Sprint Tri – Bike 70 min
Tuesday – August 15 8:00pm
Learn to Run 5km – 5 min warm up walk, jog 30 min continuously (turn after 15 min), 5 min cool down walk, stretch
Learn to Run 10km – 5km
Sprint Tri – 42 min bike followed by 10 min run (cyclists begin at 7:00pm)
Holding on 5km – 5-7km
Holding on 10km – 5-7km
NEW Angus Glen 1/2 – 8km
Thursday – Aug 17 8:00pm
Sprint Tri – 42 min run followed by 35 min swim
Holding on 5km – 5km with hills x 2
Holding on 10km – 5-7km with hills x 2
Have a wonderful week! Niki
Nik's Chicks 
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