Update – February 25, 2014

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 or Nightingale to avoid the locking beeps and car doors closing around my neighbors’ houses – especially on Saturday mornings! We run Monday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times.

Quotes of the Week:   

When it’s pouring rain and you’re bowling along through the wet, there’s satisfaction in knowing that you’re out there and the others aren’t. 

Peter Snell 


Run with your heart, find a goal, and go for it! Having a goal (like an upcoming race) gives me something to strive for. 

Danielle Sweet, “How Running Changed Me” 

Hello ladies, here is the latest news from the “nest”! There is nothing like watching the Olympics! I don’t know about you, but watching those amazing athletes and hearing their personal stories motivates me to be better at something!  The amount of time and effort they put into their training is remarkable.  Many won medals, but we also need to honor those who didn’t place in the top three/ten/twenty.  Their efforts shouldn’t be ignored.  I will suffer post-Olympic withdrawal now that it’s all over!


While watching TV I was impressed with some of the commercials  – until seeing them so many time became a wee bit annoying!  We do need to get out and play and become a more active nation.  Do your part for Canada and join Nik’s Chicks on March 8th at 8am!  If you are away for March Break…don’t you worry. You can either 1) Wait til you return to jump in with us or 2) Get up before your family misses you and hop on your hotel’s treadmill or head outside to begin the training program on your own time. (You will only be gone for 30 minutes!)  Every Spring I get excited about helping new ladies become “Chicks” and get started on their own running journeys!  See you soon!!

Niks Chicks winter run

The Running Company is Closing!:  It saddens me to pass along this news.  Our favorite running store in Oakville, The Running Company, is closing it’s doors.

It’s been a great run, however, like every race there is a finish line. You, the customers, have been like my running companions throughout this marathon. Without your support we could not have done it.

 Together we have had the opportunity to support local causes and events to which the community has benefited greatly. As a thank you for these last 17 years we have been in business we are hosting a final close-out sale. Great deals while supplies last.  All sales final. 

Again thank you for your patronage,   Greg McKinnon – owner

Learn to Run 5km, 10km and Sprint Triathlon Programs begin soon:  I have chatted with so many ladies in the past month that I have forgotten who has told me they will be joining the group on March 8th at 8am!  Please send me a quick email to let me know that you will be coming so I have an idea for numbers: mclaughlins1438@gmail.com.  I have added names to the Training Groups page for the 5km,10km, and Sprint Tri programs.  If you need to make a change here, let me know.  Here are the programs we will be using: Learn to Run 5km Training Program (M,Th,S)  10 Km program from 5km base (M,Th,S)   Sprint Triathlon June 2014 (16 week pgm)  Remember that these programs are FREE!  Bring along a friend so you can coerce each other to get out the door!

New Race March Race: Are you looking for a 5km in the very near future?  Grab your “Green” and head to the Achilles Canada St. Patrick’s Day 5km on March 16.  Register here  Thanks for info, Veronica!

Kids Triathlons:  So you are thinking of doing a Triathlon this year and WOW….you have inspired your kids to want to do one too!  Check out this site http://www.trikids.ca/registration/  and get your kids registered early.  Spots fill up quickly! (Especially the Oakvillle and Burlington races)  You can use the Sprint Tri program as a guide for your child’s training – make modifications based on his/her age and their race day distances!

Sporting Life 10km:  Training from 5km base begins on March 8.  Some of us moms have signed up our kids aged 10-14 to run with us.  The kids need to be able to jog 5km comfortably before joining you for the 10 km program.  Join the team “Lauren’s Tumor Ninjas”. Register here

Tips from Runner’s World 2013 Daily Calendar: 1)  Even after a day full of negatives, stop your internal debate and manage the moment.  Those downers can keep you inside the house.  Instead, counter with positives, such as “I’ll have more energy after I run.” 2)  A good yoga pose to help relax running muscles: side Bend – Lie sideways over pillows, keeping hips and shoulders on the ground.  Hold for 5-15 minutes.  Repeat on other side.   3)  Running every other day allows “weak links” – your knees, feet or hips – time to heal.  Do long, slow runs on the weekends when you have more time.  Weekdays are ideal for shorter hill and social runs, say, Tuesday and Thursday.  If you are doing speed workouts, it’s essential to take a rest day before and after in order to rest and recover.

This week’s workouts – (Meet at corner of Blackbird and Redwing Court)

Thursday –Feb 27 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 6km with hill x 2

Marathon – 9km

Saturday – March 1 8:00am

Holding on 5km – 5km

Holding on 10km – 10km

Half Marathon – 12km

Marathon – 20km

Monday – March 3 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8km

Marathon – 10km

Thursday –March 5 8:00pm

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 6km with 45 sec sprints x 5

Marathon – 9km

Saturday – March 8 8:00am New programs begin today!

NEW Learn to Run 5km – Walk 5 min, Alternate 60 sec jogging and 90 sec walking for 20 min, walk 5 minutes

NEW Learn To Run 10km – 5km

NEW Try-a-tri/Sprint tri – Walk 5 min, Alternate 60 sec jogging and 90 sec walking for 20 min, walk 5 minutes

Holding on 10km – 10km

Half Marathon – 17km

Marathon – 32km

Monday – March 10 8:00pm

NEW Learn to Run 5km – Walk 5 min, Alternate 60 sec jogging and 90 sec walking for 20 min, walk 5 minutes

NEW Learn To Run 10km – 4km

NEW Try-a-tri/Sprint tri – Walk 5 min, Alternate 60 sec jogging and 90 sec walking for 20 min, walk 5 minutes

Holding on 10km – 5km

Half Marathon – 10km

Marathon – 16km

Tuesday – March 11 9:00pm

NEW Try-a-tri/Sprint tri – Swim 14 min Glen Abbey Pool

 Have a wonderful  week! Niki



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