Update – September 21, 2017 – Breaking 2/New 5 and 10km Programs Began/Shefit Sports Bra/Lights

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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! 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”: A big welcome to the many ladies who have come out for the 5km and 10km programs.  Sounds like you are conquering the workouts and having fun too! This is why Nik’s Chicks exists: To gather like minded women to be 1) selfish (carve out time for themselves) 2) social (gather with friends and meet new people) and 3) active (get or stay moving though this thing called running)! I am honoured to be playing a small part in the journey you are beginning. Please feel free to chat with me before running or send an email if you have any questions!

Running has a different purpose for everyone – fitness, stress relief, social life or for some it’s the way they make their living.  You may have heard how Nike and some scientists set out to try to break the 2hr marathon mark (current world record for men is 2:02:57and women is 2:15:25).  Here is a link to the documentary about the effort – pretty interesting. For a little perspective on how fast this is…my personal best for half marathon is 2:03!!

Run For The Toad: Looks like there will be four of us on this adventure! I am happy to drive down to Paris – we can discuss details in the next couple of weeks.

25km – Niki, Tania, Lisa B, Joanne W

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! 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, Jen and Niki.

NEW Learn to Run 5km and 10km programs began: These groups will be training for the Hamilton Road2Hope races on November 4th. http://www.hamiltonmarathon.ca/#/register-now/  Or any of the Santa races in late November and early December. 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.  If you haven’t joined in yet, you should by this weekend!

Need A New Sports Bra: I just bought a new sports bra online – Shefit! It was featured on Shark Tank and my husband suggested I try one out. The fit is really good but I have an issue with the straps crossing over my sensitive trapezius muscle:( I am looking for a buyer for my size small (never worn) so I don’t have to pay for the shipping to return it. To see if it will be the size for you check out https://shefit.com/pages/size-chart.  I paid 75.00 for this really well made bra – asking 70.00.  Wish it worked out for me – it really strapped in the girls!Fascia – What is it?: I read this article about fascia and it was easy to understand and informative.  Now I know it’s not just me getting old! https://breakingmuscle.com/fitness/the-top-5-ways-fascia-matters-to-athletes  

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/   On the 23rd at 5pm there is a 2km Mutt Strut in Coronation park . More info here http://www.oakvillehalfmarathon.com/mutt-strutt-2k/

ONLINE REG. CLOSES TODAY SEPTEMBER 21!
Running Lights:  Now that it is dark at 8pm you should try to wear reflective clothing and/or lights so you are visible to traffic.  I sell the blue arm bands but am out of stock right now!  I have ordered more and will let you know when they arrive.  Only 7.00 each.
New Shirts: New shirts are here for picking up – 36.00 For Tank Top and 42.00 for T-shirt.
New Hats:  I have purchased Nike running hats and they have been embroidered with the Nik’s Chicks Logo.  They will be available for 35.00 each – no mark up just cost of hat and embroidery:) Check in with me before or after a workout!  Only 11 left.
Babysitting:  Just a quick note to let you know my 16year old daughter Bayley is looking for babysitting opportunities:) 

This weeks workouts (Meet at 1438 Redwing Court):  

Thursday – September 21

NEW Learn to Run 5km – Warm up walk 5 min, alternate 90 sec jogging and 2 min walking for 20 minutes turning after 10 min, cool down walk 5 min, stretching

NEW Learn to Run 10km – 4km with one hill (Bring a headlamp!)

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2 Learn to Run 10km – 5km with hills x 2

November1/2 marathon- 7km with hills x 2 (Bring your headlamps!)

Run for The Toad –

Saturday – Sept 23 8:00am

Sprint Tri – Race day

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

NEW Learn to Run 10km – 6km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2 Learn to Run 10km – 8km

November1/2 marathon- 19km

Run for The Toad – 24km

Sunday – Sept 24

8am ride – check https://www.facebook.com/groups/1735062546707044/

Sprint Tri – Bike 70 min

Tuesday – Sept 26 8:00pm

NEW Learn to Run 5km -Warm up walk 5 min, jog 90 sec/walk 90 sec/jog 3 min/walk 3 min turn and repeat, 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

Thursday – September 28

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

NEW Learn to Run 10km – 5km with a 5 min tempo run

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2 Learn to Run 10km – 4km with 30 sec sprints x 10

November1/2 marathon- 7km with 45 sec sprints x 5

Run for The Toad –

Saturday – Sept 30 8:00am

Sprint Tri – Race day

NEW Learn to Run 5km – Warm up walk 5 min, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog5 min cool down walk 5 min, stretching

NEW Learn to Run 10km – 7km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2 Learn to Run 10km – 9km

November1/2 marathon- 15km

Run for The Toad – 24km

Sunday – October 1

8am ride – check https://www.facebook.com/groups/1735062546707044/

Sprint Tri – Bike 70 min

Tuesday – October 3 8:00pm

NEW Learn to Run 5km – Warm up walk 5 min, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog5 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

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