Update – March 24, 2015

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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 – especially on Saturday mornings! 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.

Quotes of the Week:  

Your body has to be listened to more than before.  For us [older runners], we have to be smarter in order to perform well.

Bernard Lagat

Running was this first humongous step where I felt like I could be proud of myself.

Caitlin Constantine

Running is a kind of investment in yourself.

Kevin Nelson

Hello ladies, here is the latest news from the “nest”!  Spring is in the air, I can just feel it.  Just don’t ask the folks who live in the Maritimes!  It still looks a lot like winter there! The extra sunshine and warmer temps have me itching to run again.  Soon I hope.  

Are you a former Chick contemplating on jumping back in on April 4th?  Are you a wannabe Chick thinking of joining us?   What ever your current state of running, this is the group for you!!  Nik’s Chicks is a very social group where new and experienced runners alike get together and motivate each other to step out of our respective comfort zones.  You are never too old or out of shape to give it a try!  Give the group a couple of weeks to pull you in – it has a way of making you want to get out there 3 times a week:) Remember that EVERY woman who runs with us was once a newbie and took the difficult step of showing up for Day 1 of the Learn to Run 5km program…just like you!  Hope you join us on the 4th!!

Jackets:  Tonight is the final try on session.  Pop in after the run – approx. 8:45pm – to give them a whirl.  Keep in mind they are running two sizes smaller than you would usually wear:) 

NEW Programs:  I have decided to delay the start of new 5km and 10km program until April 4 – mark your calendars.  These ladies will be training for the Shoppers Drugmart Run for Women which is here in Oakville (instead of the usual Mississauga races)! The 8 week programs you will be using are here Learn to Run 5km Training Program (T,Th,S) and 10 Km program from 5km base . I also hope the slightly later start will give the weather time to warm up and entice more ladies out to run!  Info about the race can be found at Run for Women.  Feel free you advertise the FREE Learn to Run Programs to friends and co-worker with this flyer Learn to Run Poster April 2015.  Please email me at mclaughlins@cogeco.ca if you plan on attending so I have an idea of numbers for both the 5km and 10km groups.  You can also fill out this waiver to bring to your first session if you are new to the group. Nicole McLaughlin Waiver and Release

Swimming: Just an FYI for anyone who is interested – Jo and I are swimming at QEP pool on Friday mornings at 10:00am.  Remember to pack your goggles, cap, towel, flip flops, shampoo, conditioner, and everything else you need to make a clean getaway!

What to Wear?:  Now that it’s warming up, it’s hard to figure out what to put on.  Use this tool to help sort it out. What to Wear

Tips From Runner’s World Daily Calendar 2015: 1) Resist the temptation to wear any old pair of shoes for your workouts.  Worn out or ill-fitting shoes are one of the most common causes of injury.  Go to a specialty running store, where someone can help you find a pair that offers the fit and support you need.  2) On social runs, remember to be flexible.  Depending on your running buddy, social runs can be a breeze or a challenge.  slower friends can help keep your pace in check on easy days, and a few faster friends can help you push your limits and boost your fitness.  3)  You are never too old for a gold star.  Plan your workouts a week in advance then place a star on the calendar for each day you meet your goal. 4) Keeping a training log is a great way to monitor your running, and it’s invaluable for analyzing the problems that can cause motivational flops.  (An effective comeback will be difficult to sustain if you don’t know what went into the decline.)

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

WEAR REFLECTIVE GEAR AND/OR FLASHING LIGHTS FOR NIGHT TIME VISIBILITY

Tuesday – March 24  8:00pm

Walking 5km – 5km

Holding on 5km – 5km

Holding on 10km – 5km

Learn to Run 10km (Mercedes) – 5km

Thursday – March 26 8:00pm    

7:30-9:00 Jacket Try On Night at Niki’s!

Walking 5km – 5km

Holding on 5km – 5km 

Holding on10km – 5km 

Learn to Run 10km (Mercedes) – 5 km with hill x 2

Saturday – March 28 8:00am 

Walking 5km – 5-6km

Holding on 5km – 5km

Holding on 10km –  7-10km

Learn to Run 10km (Mercedes) – 8km

Tuesday – March 31   8:00pm

Holding on 5km – 5km

Holding on10km – 5km

Learn to Run 10km (Mercedes) – 5km

NEW Learn to Run programs begin next Saturday!

Have a wonderful week! Niki