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”: Just a quick little update. September is a time to get back into routines after a freewheeling summer:) Are you ready to run (….again)? New 5km and 10km programs start in the morning 8am. Spread the word and come on out!! It will be brisk and beautiful. Programs are below.
Triathlon: Big congrats go out to Barb on her first Triathlon last weekend! She started from scratch, did the training and finished it with a smile! Well done girl:)
Run For The Toad: If you are looking for a different sort of challenge, consider the Fast Track program to the Run for the Toad on September 30th. http://www.runforthetoad.com/home.html It’s a 12.5 or 25km trail race in Paris, ON. Very fun trail race where you will walk up the hills and keep a long, slow run pace. Anyone who was training for a potential November 1/2 should have run 15km last weekend. The Saturday runs for Toad training will be 18, 21, 24, 15, 10! A quick and dirty program:) Full 5 week program is here. Fast Track to Run For The Toad 25km After this race we will recover and drop back to 10km base until the Phoenix program begins on October 21. Let me know if you are “in” and I will post names of participants here.
Interested ladies: 25km Niki, Tania, Lisa B, Joanne W 12.5 km: Jenn, Anca, Lisa D, Jenn
Half Marathon: 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 began August 26th! Here are your programs 10-km-program-from-5km-base-tths Half Marathon Training Program 2014
Ladies who are going to Phoenix: Shelley, Tania, Lisa B, Joanne W, Christine G, and Niki. Ladies thinking about it: Jen, Danielle, Nicole If you are interested in race and flight details, send me a note!
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! We will meet at the corner of Redwing and Blackbird Crts. at 8am. Come a little earlier if you need to fill out a waiver.
This weeks workouts (Meet at 1438 Redwing Court):
Saturday – Sept 9 8:00am NEW 5km and 10km Programs begin today!
Sprint Tri – Race day
NEW to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 minutes turning after 10 min, cool down walk 5 min, stretching
NEW to Run 10km – 5km
Holding on 5km – 5-7km
Holding on 10km – 10-12km
Arizona 1/2 Learn to Run 10km – 6km
November1/2 marathon- 17km
Run for The Toad – 24km
Sunday – Sept 10
8am ride – check https://www.facebook.com/groups/1735062546707044/
Sprint Tri – Bike 70 min
Tuesday – Sept 12 8:00pm
NEW Learn to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 minutes turning after 10 min, cool down walk 5 min, stretching
NEW Learn to Run 10km – 5km
Holding on 5km – 5-7km
Holding on 10km – 5-7km
Arizona 1/2 Learn to Run 10km – 5km
November 1/2 marathon – 10km w 20 min tempo
Run for The Toad – 10km w 20 min tempo
Have a wonderful week! Niki
Nik's Chicks 
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