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. Please sign my waiver (in “About”) and fill out my contact info sheet when you arrive for your first run.

Quote of the Week:

Like the marathon, life can sometimes be difficult, challenging and present obstacles, however if you believe in your dreams and never ever give up, things will turn out for the best.

Meb Keflezighi, U.S. Oympic marathoner

Hello ladies, here is the latest news from the “nest”!

Weekly Chirp: Spring is still here but it is certainly starting to feel more like summer.  Time to be thinking about your summer running plans before the kids get out of school. Will you hold on 5 or 10km? Will you commit to the Learn to Run 5 or 10km so you have a program to follow and keep you on track? Will you make the leap to 1/2 marathon training in August (need to have a 10km base)? Will you sign up for and train for a late summer try-a-tri?  Will you join Chicks for swims at Kelso to challenge yourself and keep cool?  Summer is inevitably filled with kids’ evening activities, Friday night drinks with friends, vacations, sleep ins …and the list goes on!  If you make a plan now, you have a better chance of sticking to a running routine through July and August when many ladies fall away from the group.  You don’t have to make all 3 Chick sessions – fit workouts around your families’ commitments. Why not make this THE summer you keep moving, stay fit and look great in your bikini:)  Keep those legs moving!

New Learn to Run 5km and 10km, Half Marathon: New 5km and 10km programs begin on Tuesday, June 19. You can download and print the programs here:  Learn to Run 5km Training Program and 10 Km program from 5km base .  Email me for more information or to sign up: mclaughlins@cogeco.ca.  (5km -, 10km – Laura, Fofi, Angela)  Remember that all Nik’s Chicks programs are FREE!

Rebecca Run for Spinal Muscular Atrophy: On July 7th many girls in our group will be heading to Newmarket to take part in the 10th annual Rebecca Run.  This is a 5km run around Fairy Lake to raise funds for SMA.  This run is special because one of our Chicks, Cheryl, lost a son Max to this disease when he was only 6 weeks old.  Her touching story can be found here Max’s Story. Take a moment to read it and watch the beautiful video.  If you decide to do the run, you can register at  http://www.events.runningroom.com/site/?raceId=7405  Sign up with team “Miles for Max”,  I will be attending with my husband and 2 of my kids!

Half Marathon Dreams?:  Do you want to do a half Marathon this fall?  There will be a large contingent of Chicks running in the Angus Glen Half Marathon on November 4 in Markham.  This is a rural race with terrific post race buffet and entertainment inside the Golf Club!  You need a 10km base by August 11.  That means that a Learn to Run 10km program will begin on June 19th!  Start planning now to get out of your comfort zone…I have a few of you in mind as I write this!!  Register here Angus Glen Half Marathon as soon as possible because there are ONLY 750 race spots available and it will sell out. By the way, for those of you determined to dig in your heels…there is a 5km and 10km run too!  Brogan and I will both be running the half.  Email me when you sign up so I can add your name to my race list.

Open Water Swimming at Kelso: We will meet at my house at 6:15 Thursday evenings and carpool to Kelso.  I will bring my van (and likely a child or three) and welcome some Chicks to travel with me.  You can buy a park pass online at http://www.hrca.on.ca/ShowCategory.cfm?subCatID=1007.  I have estimated that I will be attending 17-19 swims over the course of the summer and plan on buying the full swim package for 90.00.  There is also a 10 pack available for 60.00. Things to do prior to your first swim: Register with OAT (see below) and print copy of OAT# to take to lake, register with KOWSG at https://www.onlineregistrations.ca/kelsoows/ print your confirmation and take to the lake on the 31st, invest in good goggles and a light colored swim cap for higher visibility.  Don’t forget your wetsuit! Email me prior to the 31st if you plan on carpooling to the lake – I will list names under training groups header.  We usually try to get back to my house in time to run at 8:15.

There is also swimming on Saturday mornings at 8:30.  We hope to meet at my house around 8:15 to head to the lake!  It will be so refreshing after an early morning run!!

OAT: If you plan on joining the Kelso Open Water Swim Group and/or plan on doing at least one triathlon this summer, you will need to register with OAT – Ontario Association of Triathletes to get a membership number. (If only doing a race, there is a one day membership fee you can opt for).  You can get your number online at http://www.triathlonontario.com/join-s13950

Wetsuits: The water temperatures in late May will be chilly and a wetsuit is helpful to keep you warm…and buoyant!  Xterra has a Spring sale on and you can get a full Vortex suit (reg 400.00) for 170.00 with the code SWIFT.  Their website is http://www.xterrawetsuits.com/index.php/slp/swift/?utm_source=streamsend&utm_medium=email&utm_content=15909325&utm_campaign=Xterra%20Wetsuits%20April%20Promotion

For a less expensive option, Costco has “shortie” suits on sale for 50-60.00 or you can try for a “farmer john” suit at Mountain Equipment Co-op Kids Farmer John Wetsuit 55.00 or Ladies Jane Wetsuit 99.00

Two places that rent them on a weekly basis are Running Free in Milton and EnduroSport, Toronto.

Tri Shirts:  Do you have the perfect top for your first triathlon?! If not – consider a custom made Nik’s Chicks tri shirt!! You can take one home to try one on if you wish.  Total cost will be 52.00 each, taxes in (similar styles sell for 70.00 – 90.00). I have 2 smalls, 3 mediums, 1 large and 1 x-larges in stock). If you have gotten a shirt from me to try and it works, please drop by a cheque for 52.00. We wear these shirts under our wetsuits on race day.  They fit snug (no chaffing) and have pockets on the back to hold gels/lip balm!

Nik’s Chicks Shirts:  The shirts have been ordered! I have decided on a sleeveless top for the next piece of Nik’s Chicks apparel!  Here are the details:

The price per unit is 22.50 from MEC.  I will need to factor in shipping and screen printing. The total cost will likely be under 30.00!! The order for 55 shirts has been placed – in various sizes. I have purchased one of each size for you to try on tonight and Thursday so you can pre-order your correct size. There will be shirts and clipboard on my front step. Please record your selection.  I am working on sponsors, which will bring the price for you down further.  I will let you know what the final tally will be once its calculated.

Tips from Runner’s World Daily Calendar: 1)  Stay steady during races and events.  The slow, steady start is better than zooming off ahead of the pack.  Runners who sprint early often tire near the end of the course. 2) With the summer sun beaming down, squinting can cause wrinkles around the eyes.  dark sunglasses will reduce sunlight glare and squinting.

This week’s workouts – (Meet 1438 Redwing Court)

Tuesday – June 12 8:15pm run and 9:00 Swim at Glen Abbey Pool

Learn to Run 5km  – 5 min walking warm up, jog 25 continuous minutes, 5 min walking cool down

Try-a-tri/Sprint tri – Bike 30 min, Run 20 min, Swim 14

Holding on 5km – 5km (Third Line to Pipeline)

Holding on 10km – 5km    (Third Line to Pipeline)

1/2 Ironman –  Run 40:00, Swim 45:00 (optional)

Wednesday – June 13

1/2 Ironman – Biking 2 hrs (2 x 10 min at race pace)  10 min easy brick

Thursday – June 14  6:15 meet to carpool to Kelso to swim. 8:15pm run 

Learn to Run 5km – 5 min walking warm up, jog 28 continuous minutes, 5 min walking cool down

Try-a-tri/Sprint Tri  –  Jog 25 continuous minutes,  Swimming 40 minutes

Holding on 5km – 5km (1 hill)

Holding on 10km – 6km (1 hill)

1/2 Ironman – Open water swim 45:00, Running 45:00 (1 hill)

Friday – June 15 9:30 and 10:30

1/2 Ironman –  Bike 2 hrs and 15 minutes with hills

Saturday – June 16 8:00am

Learn to Run 5km   – 5 min walking warm up, jog 28 continuous minutes, 5 min walking cool down

Try-a-tri/Sprint Tri – Race Day

Holding on 5 – 5km Third Line to Pipeline

Holding on 10km – 10km

1/2 Ironman – Sprint Tri race day

Monday – June 18

1/2 Ironman – Biking 1 hour and 30 minutes

Have a wonderful week! Niki