Update – November 21, 2018 – 1/2 Marathons Are Done, Swimming

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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 Westoak Trails Blvd. and Blackbird Court.  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”: Hamilton 1/2 took place on the 4th.  Christine A, Christine G, Lee-Ann, Sara, Anca, Joanne, Alison, Jenn and myself all finished the 21.1km course with it’s 7km of downhill helping us out. Congrats to Alison on her first 1/2 marathon – you rocked it! Everyone should start thinking about a spring 1/2 and maintaining a 10-15km long run base over the winter.  If you are still at a 5km base, just get to 10km base soon:) 

Naples 1/2 took place on Nov 18th.  Tania, Shelley, Jenn, Lisa, Joanne and I left on the 16th and returned yesterday.  We enjoyed the warm temps, met a Santa from Sudbury, LOTS of belly laughs, good meals & drinks and some amazing sunrises and sunsets! Both Tania and Shelley placed third in their age groups and the rest of us placed in the top 16 of our age groups. We are looking ahead to a Winter/Spring destination race and are looking at races as I type in hopes of getting a good seat sale:) Wanna join us?

I will be away Thursday and Saturday for a hockey tourney so I will see you all next Tuesday.

A Motivational Article: Heaven know if this lady can run marathons (NYC) and run on the beach in winter then we have no excuses as to why we can’t go out and run a little something! https://www.runnersworld.com/runners-stories/a25049407/ginette-bedard-new-york-city-marathon/?source=nl&utm_source=nl_rnw&utm_medium=email&date=112018&utm_campaign=RNW%202018-11-20%20–%20New%20Day%2016&utm_term=New%20Day%2016

Swimming:  I plan on heading back to the pool starting next week on Tuesdays and Thursdays following the evening run.  It’s a quick drive to Glen Abbey and their lane swimming finishes at 10pm. Bring stuff to shower and PJs to jump into! Here are the training programs we will use to have a slow and gradual 12 week plan. Swimming Lesson Plans 1-12 (1100m – 1600m) Here are some tips to efficient swimming using the Total Immersion Method Total Immersion Tips for Efficient Freestyle Swimming  You can find Total Immersion Freestyle videos on YouTube – Here is Part 1. I would love to have some company – remember that it’s not an extra night out of the house, same night just longer! Let me know if you are interested and we will launch into the pool on the 27th.  Joanne? Anca?  You will need a Town of Oakville swim pass, goggles, swim cap, one piece suit, flip flops, water bottle, towel, lock, shower stuff and a change of clothes.

NEW Learn to Run 5km: A new Learn to Run 5km program began on the 3rd.  It’s not too late to jump in!  Here is your program:  https://nikschicks.files.wordpress.com/2013/11/learn-to-run-5km-training-program-mths.pdf

Chime in on Facebook if you will be out.  This program will have you all set for Resolution Runs on Dec 31 or Jan 1!!  https://www.resolutionrun.ca/ 

Winter Running: It is that time of year where you need to put a little more thought into your gear. It doesn’t mean a huge investment, but purchasing a few key pieces will keep you warm and comfortable.  Here is a handout to help you get started: Advice for Winter Running Gear  The word on the street is Costco has merino wool base layers avail for less than 30.00! Also, check out Mountain Equipment Co-op for some good options.

Nik’s Chicks Gear: The order has arrived. Check in with me to organize a pick up.

Strength Training:  Ask to join the  Nik’s Chicks Strength Challenge  and start your 3 x week routine to supplement your running. This includes folks who have been assigned physio exercises that they aren’t doing or girls who are doing Orange Theory or F45:)  Make it your ticket to compliance!!  The nudging and prodding is working for me:)

Road ID:  It’s a great tag to have on your shoe in the event of a medical emergency! (Just get one!!!!)

The Shoe ID 19mm Slate

Fun Runs: As mentioned above, signing up for races/fun runs is a great way to motivate yourself.  At this time of year there are more 5km events than any other distance. Here is a list of upcoming 5km races.  Perhaps we can choose one to do together.

Dec 1 – Santa Shuffle Oakville 5km Did this one last year and we followed it up with brunch:)

Dec 2 – Light up the Lake 5km Burlington

Dec 8 – Santa Burlington 5km (Suit required)

Jan 1 – Resolution Run 5km (includes a jacket!)

Jan TBD – MEC Burlington Race One – not until April

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/

The workouts (Meet at corner of Blackbird Crt. and Westoak Trails Blvd.):

Thursday – November 22 8:00pm

Learn to Run 5km – Warm up walk 5 min, 90 sec run/90 sec walk/3min jog/3min walk turn and repeat, 5 min cool down walk
Holding on 5km – 5km with 3 x 400 m repeats (headlamps)
Holding on 10km – 5km 5km w 3 x 400 m repeats (headlamps)
LSR (long slow run) – 6-7km w 5 x 400 m repeats (headlamps)

Naples 1/2 – Easy 5km

Saturday – November 25 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 3/walk 90/jog 5/walk 2.5 (turn) jog 3/walk 90 sec/jog 5, 5 min cool down walk
Holding on 5km – 5-6km
Holding on 10km – 10-11km
LSR (long slow run) – 10-15km
Tuesday – November 28 8:00pm
Learn to Run 5km – Warm up walk 5 min, jog 3/walk 90/jog 5/walk 2.5 (turn) jog 3/walk 90 sec/jog 5, 5 min cool down walk
Holding on 5km – 5
Holding on 10km – 5-6km
LSR (long slow run) – 6-8km

Thursday – November 30 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 3/walk 90/jog 5/walk 2.5 (turn) jog 3/walk 90 sec/jog 5, 5 min cool down walk
Holding on 5km – 5km with 5 x 30 sec sprints
Holding on 10km – 5km 5km w 3 x 30 sec sprints
LSR (long slow run) – 6-7km w 5x 30 sec sprints

Saturday – Dec 1 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 5/walk 3/jog 5 (turn after 2.5)/walk 3/jog 5 min, 5 min cool down walk
Holding on 5km – 5-6km
Holding on 10km – 10-11km
LSR (long slow run) – 10-15km
Tuesday – December 4 8:00pm
Learn to Run 5km – Warm up walk 5 min, jog 8/walk 5 (turn after 2.5)/jog 8 min, 5 min cool down walk
Holding on 5km – 5
Holding on 10km – 5-6km
LSR (long slow run) – 6-8km

Thursday – December 6 8:00pm  We will meet at the corner, drive and park at Cynthia’s and run to Lions Valley Hill for this workout.

Learn to Run 5km – Warm up walk 5 min, 20 min continuous jog (turn after 10), 5 min cool down walk
Holding on 5km – 5km with 3 x hill repeats (headlamps)
Holding on 10km – 5km 5km w 3 x hill repeats (headlamps)
LSR (long slow run) – 6-7km w 3 x hill repeats (headlamps)

Naples 1/2 – Easy 5km

Saturday – December 8 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 5/walk 3/jog 8/walk 3/jog 5 min, 5 min cool down walk
Holding on 5km – 5-6km
Holding on 10km – 10-11km
LSR (long slow run) – 10-15km

Find your happy pace!   Niki

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