Update – April 2, 2019 – Spring Running/Triathlon?/Shoe Drive

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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 7:30pm 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”: Is Spring Fever starting to hit you? Is the increase in amount of sunshine and warmer temps starting to tease you into wanting to be outdoors more? There is no time like the present to take a deep breath and embark on a new adventure. What will yours be? Signing up for a new race? Starting a new sport? Planning an active vacation?  Embrace the feeling of having a fresh start and get going. 

Need a read to nudge you into acton? Check out https://www.chapters.indigo.ca/en-ca/books/the-5-second-rule-transform/9781682612385-item.html Also avail in audiobook for those of you always on the move. 5,4,3,2,1 go….it’s just that simple!

We have ladies in training for the Sulphur Springs 10km and 25km trail races on May 25. There are 5km and 10km races in Mississauga on May 4.  There is the Welland Sprint and Give-it-a-tri Triathlon on June 23. Many many more out there… just pick one and register:)

Triathlon: As mentioned above, the Welland Rose City Triathlon and Duathlon are on June 23rd. The sprint distance tri is 750m swim, 20km bike and 5km run, sprint duathlon is 2.5km run, 20 km bike, 5km run and the Give-it-a-tri is 400m swim, 10km bike 2.5km run.  All doable with 11 weeks of training! I am attaching a program – only training 3 x week – that will prepare you for a Sprint Tri. Who is interested?  Sprint Triathlon 12 Week Training Program

Sprint Tri: Sam, Jan?, Shelley?, Niki?, Joanne W?, Joanne D?, Maria?, Joanne S?, Ellen?, Adele?, Anca? Cristina?, Christina B?, Anabel?

Sulphur Springs Races 2019: For those of you who are interested in the May 25th races you can register here – https://raceroster.com/events/2019/20124/sulphur-springs-trail-races-2019 I have modified the 25km program Sulphur Springs 2019 Modified 25km put together a 10km program Sulphur Springs 2019 10km    for veterans who are coming back to running after a little time off! This is a trail race that has many short hills so plan on walking up, shuffling down and not running for time:) A nice jog in the woods! We will definitely be having a group lunch after the 25km girls finish. sulphur springs 25km trail race 2019

25km: Shelley, Tania, Lisa, Joanne, Jenn, Christine G, Christine A, Lee-Ann, Anca, Niki, Maria?, Myriah? (SS Organized course training run April 13th 8:30am)

10km:  Alison, Christina B?, Cristina C?, Ellen?, Joanne S?, Inke?, Sara?

Shoe Donations: Just a heads up that I will be doing a shoe collection in April in time for the May Mississauga races.  Donate your shoes (not just runners, kids’ and husbands as well).  If you have any shoes to donate, feel free to leave them in a bag on my front step or at my garage door at 1438 Redwing Crt. anytime.

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

Shoe ID 19mm Slate

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.):

Tuesday – April 2 8:00pm
Learn to Run 5km – 5 min warm-up walk, jog 3/walk 90 sec/jog 5 min/walk 2.5/ min turn/jog 3/walk 90/jog 5, 5 min cool-down walk
Learn to Run 10km – 5km
Holding on 5km – 5-6km
Holding on 10km – 5-6km
Sulphur Springs 10km – 6km
Sulphur Springs Modified 25km – 9km

Thursday – April 4 8:00pm

Learn to Run 5km – 5 min warm-up walk, jog 3/walk 90 sec/jog 5 min/walk 2.5/ min turn/jog 3/walk 90/jog 5, 5 min cool-down walk
Learn to Run 10km – 5 km w hill x 2
Holding on 5km – 5km w hills x 3 (headlamps)
Holding on 10km – 5km w hills x 3 (headlamps)
Sulphur Springs 10km – 6km w hills x 6 (headlamps)
Sulphur Springs Modified 25km – 8km w hills x 6 (headlamps)
Saturday – April 6 8:00am
Learn to Run 5km – 5 min warm-up walk, jog 5/walk 3/jog 5 min/walk 3/ min turn/jog 5/walk 3/jog 5, 5 min cool-down walk
Learn to Run 10km -8km
Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 10km – 10km
Sulphur Springs Modified 25km – 15km
Sprint Tri – Run 25 min
Tuesday – April 9 8:00pm
Learn to Run 5km – 5 min warm-up walk, jog 8/walk 5 turn/jog 8, 5 min cool-down walk
Learn to Run 10km – 5km
Holding on 5km – 5-6km
Holding on 10km – 5-6km
Sulphur Springs 10km – 6km (hilly route)
Sulphur Springs Modified 25km – 9km (hilly route)
Sprint Tri – 30 min bike 20 min run

Thursday – April 11 8:00pm

Learn to Run 5km – 5 min warm-up walk, jog 20 continuous min turn after 10, 5 min cool-down walk
Learn to Run 10km – 5 km w 30 sec sprint x 10
Holding on 5km – 5km w 45 sec sprints x 10 (headlamps)
Holding on 10km – 5km w 45 sec sprints x 10 (headlamps)
Sulphur Springs 10km – 6km w 45 sec sprints x 10 (headlamps)
Sulphur Springs Modified 25km – 8km w 45 sec sprints x 10 (headlamps)
Sprint Tri – Run 20 Swim 15
Saturday – April 13 8:00am
Learn to Run 5km – 5 min warm-up walk, jog 5 min/walk 3/jog 8 turning after 4 min/walk 3 min/ jog 5 min, 5 min cool-down walk
Learn to Run 10km -9km
Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 10km – 11km
Sulphur Springs Modified 25km – 8:30am Training run on Sulphur Springs Course – unknown distance!
Sprint Tri – Run 28
Tuesday – April 16 8:00pm
Learn to Run 5km – 5 min warm-up walk, jog 10/walk 3 sec turn/jog 10, 5 min cool-down walk
Learn to Run 10km – 5km
Holding on 5km – 5-6km
Holding on 10km – 5-6km
Sulphur Springs 10km – 7km
Sulphur Springs Modified 25km – 10km
Sprint Tri – Bike 30 Run 20

Thursday – April 18 8:00pm

Learn to Run 5km – 5 min warm-up walk, jog 25 continuous min turning after 12.5, 5 min cool-down walk
Learn to Run 10km – 5 km w hills x 3 (headlamps)
Holding on 5km – 5km w hills x 3 (headlamps)
Holding on 10km – 5km w hills x 3 (headlamps)
Sulphur Springs 10km – 7km w hills x 7 (headlamps)
Sulphur Springs Modified 25km – 9km w hills x 7 (headlamps)
Sprint Tri – Run 20 Swim 15
Saturday – April 20 8:00am
Learn to Run 5km – 5 min warm-up walk, jog 25 continuous min turning after 12.5, 5 min cool-down walk
Learn to Run 10km – 9km
Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 10km – 8km
Sulphur Springs Modified 25km – 22km
Sprint Tri – Run 30
Tuesday – April 23 8:00pm
Learn to Run 5km – 5 min warm-up walk, jog 25 continuous min turning after 12.5, 5 min cool-down walk
Learn to Run 10km – 5km
Holding on 5km – 5-6km
Holding on 10km – 5-6km
Sulphur Springs 10km – 7km (hilly route)
Sulphur Springs Modified 25km – 10km (hilly route)
Sprint Tri – Bike 30 Run 20

Thursday – April 25 8:00pm

Learn to Run 5km – 5 min warm-up walk, jog 28 continuous min turning after 12.5, 5 min cool-down walk
Learn to Run 10km – 5 km w tempo run for 8 min
Holding on 5km – 5km w 45 sec sprints x 10
Holding on 10km – 5km w 45 sec sprints x 10
Sulphur Springs 10km – 7km w 45 sec sprints x 10
Sulphur Springs Modified 25km – 9km w 45 sec sprints x 10
Sprint Tri – Run 25 Swim 18
Saturday – April 27 8:00am
Learn to Run 5km – 5 min warm-up walk, jog 28 continuous min turning after 12.5, 5 min cool-down walk
Learn to Run 10km -10km
Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 10km – 13km
Sulphur Springs Modified 25km – 15km
Sprint Tri – Run 32

Find your happy pace!   Niki

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