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:  

Taking charge of your body can help you take charge of your life.  And that power can help you go wherever you want to go, every single day.

Cheryl Bridges Treworgy

I will finish this mile.  I will do something I never thought I’d be able to do. So I do.

Jennifer Fliss

That’s the thing about running: Your greatest runs are rarely measured by racing success.  They are moments when running allows you to see how wonderful your life is.

Kara Goucher

I always tell beginning runners: Train your brain first.  It’s much more important than your heart or legs.

Amby Burfoot

Hello ladies, here is the latest news from the “nest”!  It’s that time of year.  What time you ask?  The time when we shake off the cobwebs of a long, cold winter and step outside to enjoy the sunshine, fresh air, light breeze, steady rhythm of footsteps on pavement and…each other!  I love it when the group begins new program because I get to see familiar faces and meet new ladies.  Make sure you tell your friends about the Saturday 8am start at 1438 Redwing Crt.  and it’s FREE!  More details below.

Check out the link to the amazing new Smart Active Bra:)  Today only.

Jackets:  The most recent designs are going back and forth with Louis Garneau – we are getting close.  I will be setting an account up with them soon so you can pay them directly online.  There will be a deadline and it will be very important that you be mindful of it so we get our order as quickly as we can.  The ETA of the jackets might be longer that originally expected – seems lots of other folks are ordering now too! I will send out more info as I get it!

If you have not placed and order and want to do so without trying them on, you can until day’s end on Thursday.  They run small and I am getting a size large – check your ego at the door:)!  The Prolight (approx 88.00) and WindDry (approx 139.00) both fit pretty close to the body. Here is the official sizing chart: sizingchart_LG  but remember to go up in size, especially if you plan to have a layer under it.  Send me an email mclaughlins1438@gmail.com.

NEW Programs:  New Learn to Run 5km and 10km AND New Learn to Walk 5km and 10km programs will start Saturday at 8am. These ladies will be training for the Shoppers DrugMart Run for Women which is here in Oakville (instead of the usual Mississauga race) on May 31! The 8 week running 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 warmer temps will get more of you out!  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

Walkers – Here is your program 5km Walking Program.  I will put a program together for ladies wanting to go from 5km to 10km of walking.  We are happy to have you along!

NEW Smart Active Bra:  Check this out. Today only! Thanks Lidia for sharing!  http://www.lavieenrose.com/webapp/wcs/stores/servlet/CustomPage?catalogId=10001&langId=-1&storeId=10052&CustomSpotName=15S3_AprilFoolsDay_NewSportBra&pageTitle=%20-%20Smart%20Active%20Bra%20-%20April%20Fool&utm_source=Newsletter&utm_medium=LVER&utm_term=&utm_content=English&utm_campaign=NL47_POISSON_DAVRIL_ALL_SUBSCRIBERS

Inspirational Video:  This woman is awesome and I just had to share!  Ninja Warrior

Road ID:  If you haven’t gotten one of these yet (and I know I pester some of you), spend 20.00 on some peace of mind NOW!  If you were unconscious during a run, would EMS personnel know your details?  Unlikely!!  Order a bracelet or shoe tag at Road ID

Running for Kids: I had a couple of questions about kids running.  If you have a daughter who was to run WITH you, bring her on out. Please stay together!  If your daughter or son is looking for something different, check out Adventure Running Kids at ARK or email Cynthia ohalloranc@hdsb.ca to hook up with the new Lions Valley Athletics junior program.

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) On uphill routes, hunching over doesn’t help.  Stay upright, lead with your chest, keep your steps short and quick.  If it’s a short, steep hill, swinging your arms can help. (Niki says: Pull yourself up the hill with an imaginary rope or tie it to Tania and have her pull you up!) 2) You can’t let  140.00 pair of running shoes gather dust!  Laying out cash for a new running jacket, compression socks or that sweet GPS watch can perk up your training because not only do you want to get your money’s worth, but it also makes you feel like you belong to an inner circle of “real” runners.  3)  Best dog breeds for long, slow runs: catahoulas, Labrador retrievers, standard poodles, dalmatians.  4) Pineapple and tart cherries both may help you recover and rehydrate postrun.  Studies show that the enzyme bromelain, found in pineapple, may reduce inflammation and speed muscle repair.  Tart cherries contain anthocyanins and melatonin, which reduce inflammation.

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

Tuesday – March 31  8:00pm

Learn to Run 10km (Mercedes) – 5km

Thursday – April 2 8:00pm    

Learn to Run 10km (Mercedes) – 4 km with 30 sec sprints x 10

Saturday – April 4 8:00am NEW programs begin!

Learn to Walk 5km – 16 minutes

Learn to Walk 10km – 5km

Learn to Run 5km – warm up 5 min walk, alternate 60 sec jogging and 90 sec walking for 20 minutes – turn after 10 min, cool down walk 5 min, stretching

Learn to Run 10km – 5km

Learn to Run 10km (Mercedes) – 9km

Tuesday – April 7   8:00pm

Learn to Walk 5km – 18 minutes

Learn to Walk 10km – 5km

Learn to Run 5km – warm up 5 min walk, alternate 60 sec jogging and 90 sec walking for 20 minutes – turn after 10 min, cool down walk 5 min, stretching

Learn to Run 10km – 5km

Learn to Run 10km (Mercedes) – 5km

Have a wonderful week! Niki