Update – November 14, 2017 – Santa Shuffle 5km/Ragnar Relay/Swimming/Leakage:)

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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”: Brrrrrrrr…it seems like the weather has turned somewhat quickly and winter is closing in on us. This is just a reminder that we will run through the winter:)  Our numbers have noticeably dropped off in the past couple of weeks and I am assuming that for most of you the colder temps have scared you off!  Most of the ladies who have run through past winters would say they prefer it to the heat of the summers.  You just need to layer up with the right gear to be comfortable.  Here is a handout with good info Advice for Winter Running Gear  Chat with me if you have questions about what to wear/buy. It’s always cool to conquer the elements on these chilly runs.  To nudge yourself out the door: 1) run a hot bath before you leave the house so you have a toasty soak to come home to, 2) put your shoes gloves and hat over your floor vents so they are pre-warmed. 3) make sure to reach out to a friend so they are expecting you, 4) invest in a few good pieces of winter gear 5) sign up for a race so you “have” to run!

To the ladies who began the Learn to Run 5km program and have fallen off…come back out and do what you can!  There are no hard and fast rules about how you get to 5km – use the program as a guide.  Text your friends and make plans to come out tonight:)

Ragnar Relay Niagara: Just throwing this out there to see if it will “stick”! https://www.runragnar.com/event-detail/relay/niagara  We can chat over the next few weeks….

Swimming: If winter running isn’t your thing then head indoors to the pool for a different kind of cardio.  Check out Youtube for Total Immersion Freestyle Videos – there are a bunch of videos in the series.

Here is a Tips Sheet for Total Immersion and Lesson Plans to use at the pool: Total Immersion Tips for Efficient Freestyle Swimming            Swimming Lesson Plans 1-12 (1100m – 1600m)   Laminate them so they are waterproof:)

You can also purchase a DVD https://www.amazon.ca/Total-Immersion-Freestyle-Perpetual-Lessons/dp/B003X2O79W/ref=sr_1_1?ie=UTF8&qid=1510613927&sr=8-1&keywords=total+immersion+dvd&dpID=51xJdj55xhL&preST=_SY300_QL70_&dpSrc=srch

Using the Total Immersion technique has taken me from floundering to swimming effortlessly:)

Leakage:  As we age we sometimes experience bladder leakage or our period’s flow significantly increases.  Here are two companies making an absorbent panty https://www.knixwear.com/   https://www.shethinx.com/  This might be the solution for those uncomfortable leaks!

Around the Bay 2018:  This March 25th race used to be a popular one for Chicks and then we fell away from it.  There has been some renewed interest in the 10km x 3, 15km x 2 or 30km distances.  It is a race that sells out – especially the relays (two person relay is 75% sold already) which sell out by November and the solo 30km which will sell out by January.  Give some thought to whether you are up for a relay challenge or tackling the big one – more info here http://bayrace.com/.  If you decide to take the leap let me know so I can post names! Here is the program: Around the Bay 2018.  Or use the Phoenix/ATB version Phoenix, ATB, Full Pgm 2018

Interested:  Christine A, Christine G

Registered: Niki, Tania, Lisa, Anca, Shelley, Jenn, Joanne

Nik’s Chicks Jackets and Winter Hats & Headbands: I have found a company that can supply custom Nik’s Chicks jackets for 70.00.  I am also sourcing out winter hats, headbands, buffs, and arm warmers.  When I have all of the samples you can try them out.

Dec 2 – Santa Shuffle 5km – http://www.santashuffle.ca/oakville-p183842&language=en This would be my choice for a group event – not just the new runners! There is no group code just register individually! I am registered and am happy to drive 7 others to the race. I will make a brunch reservation as the date gets closer. We will do a group brunch post race. Register now!

Registered – Niki, Alanna,

Interested – Danielle, Shelley, Tania, Lisa, Joanne

Looking for a New 5km?:  Check out http://cameronhelps.ca/categories/run-walk-events/ for a 5km on Dec 3 in Oakville and other dates.

Running Lights Are Available Again:  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 LED arm bands at cost – only 7.00 each.  Bring cash to your next run to pick one up.Facebook:  If you are new to running with Nik’s Chicks, you may not have signed up to join our Facebook group.  Ladies can chat with each other about who will be showing up for workouts or attending races and it is a place to share photos of the group. It is a closed group – invite only.  Message me on FB Niki Gallant McLaughlin ahead of requesting to become part of the group please so I know you are a actual participant and local runner:) https://www.facebook.com/groups/132984713404930/

This weeks workouts (Meet at 1438 Redwing Court): 

Tuesday – November 14 8:00pm

 

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Arizona 1/2  – 10km w 20 min tempo

Thursday – November 16 8:00pm

Holding on 5km – 5-7km with hill x 2

Holding on 10km – 5-7km with hill x 2

Arizona 1/2 – 6km with 400m repeats x 6

Saturday – November 18 8:00am

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2  – 17km

Tuesday – November 21 8:00pm

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Arizona 1/2  – 10km w 20 min tempo

Thursday – November 23

Holding on 5km – 5-7km

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

Arizona 1/2 – 7km with hill x 3 (run to Lion’s Valley from the corner)

Saturday – November 25 8:00am

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2  – 19km

Tuesday – November 28 8:00pm

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Arizona 1/2 – 10km w 20 min tempo

Thursday – November 30 

Holding on 5km – 5-7km

Holding on 10km – 5-7km with hill x 2

Arizona 1/2  – 7km with 400m repeats x 7

Saturday – December 2 8:00am  Santa Shuffle 5km Race Day

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2  – 15km or move to tomorrow morning

Keep on running!   Niki

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