Update – April 9, 2015 – Jackets/New Programs started/Open Water Swimming


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:  

Nothing clears my mind like the solitude of quiet country roads.

Bill Zdon

It’s good therapy.  Running has always been a good way to get out ahead of everything.

Ernest Andrus

The drive to improve comes from within.

Dave Gilboa

In short, running can change your outlook on life and make a new person out of you.

Marc Bloom

Hello ladies, here is the latest news from the “nest”!  It is with great excitement that I get to announce that I have been given the green light to begin running again!  It’s been about two months since I started walking.  I will be joining the new Learn to Run 5km ladies starting on Tuesday.  I am sore from today’s treatment on my hip and I will be away on Saturday morning for my daughter’s hockey provincials. I am sooo looking forward to moving along a little faster:)

So tonight around 7:30 you will look out the window and think – it’s raining, and cold and I don’t want to go out in “that”!  Remember that there is no such thing as bad weather, just bad gear! Layer up, wear a brimmed hat to keep the rain off your face and pour a hot bath (3/4 full) before you leave the house.  When you get home, fill it up the rest of the way with hot water and peel off the wet clothes.  Bam! A sweet reward for getting your butt out the door.  Finishing a run in bad weather is empowering and you never know what kind of weather race day will bring:)  Why not practice in the worst!!

Sometimes it’s hard to figure out what to put on.  Use this tool to help sort it out. What to Wear

Jackets:  The most recent designs are still 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!

NEW Programs:  New Learn to Run 5km and 10km AND New Learn to Walk 5km and 10km programs started last Saturday but it’s not too late to jump in. 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.   You can fill out this waiver to bring to your first session if you are new to the group. Nicole McLaughlin Waiver and Release

Walkers – Here are your programs 5km Walking Program and10km Walking ProgramWe are happy to have you along!

Kelso Open Water Swimming:  Over the past 5 years, a bunch of us headed to Kelso on Thursday evenings and Saturday mornings to swim with this group.  We like it because the lake is small, you can swim to the wall (200m) and back if going around the perimeter seems daunting, there is a check in/out with the staff and there are life guards patrolling the lake keeping an eye on us.  If you are interested in signing up, check out Kelso Open Water Swim Club  The rates from last year were 90.00 for full summer and 70.00 for a 10 pack. The registration and waivers should be posted soon.  You will still need to pay park fees as well.  For insurance purposes, you have to be a member of Triathlon Ontario – go here for more info Triathlon Ontario  This insurance will also get you a discount on all Ontario Triathlon registrations. The swims will start May 16th, weather permitting.  I will add swim group to the training groups page.

Wetsuits:  If you plan on open water swimming, a wetsuit will be needed.  We have ordered through Xterra and like their suits and their prices! Check out Xterra Sign up to receive emails, including fantastic discounts.  Vortex suits reg 400.00 but are often 60% off!  They offer a 30 day return policy so you have a chance to swim in it!

Upcoming Races:  I have been compiling summer races and will be updating the Upcoming Races/Training Groups page.  I am always looking for new ones to post, so if you know of one that isn’t there send me the race details so I can add it in.

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

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!

Tips From Runner’s World Daily Calendar 2015: 1)  Although good shoes and a healthy dose of motivation help you improve as a runner, there’s another set of tools you should use: an oven and a stove.  Eating food you prepare at home guarantees you know exactly what you’re eating (no chicken breasts prepared in butter) and keeps your calorie count down. 2) Studies show that logging too few hours of sleep can impair your running while compromising recovery, immunity and mental sharpness.    Because everyone requires different amounts of sleep, log your sleep time in your training journal and look for patterns specific to you.  Once you figure out what works for you, shoot for that number as often as possible.  3)  Just finish it.  Most nonracers are surprised to learn that road races aren’t super competitive.  Yes, a few speedsters at the front are going for the win, but the rest of us are just there to finish and to enjoy ourselves along the way.  4) Eat to lose.  Want to shed pounds as you go?  The most effective way to lose weight is to cut calories while also boosting your calorie burn through regular exercise.  But avoid slashing too many calories too soon; that could cause your energy levels to nose dive and it will be difficult to maintain.  Instead try to consume 300 fewer calories per day.

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

Tuesday – April 7  8:00pm

Learn to Walk 5km – 18 minutes

Learn to Walk 10km – 5km

Learn to Run 5km (RFW) – warm up 5 min walk, alternate 90 sec jogging and 2 min walking for 20 minutes – turn after 10 min, cool down walk 5 min, stretching

Learn to Run 10km (RFW) – 5km

Learn to Run 10km (Mercedes) – 5km

Thursday – April 9 8:00pm    

Learn to Walk 5km – 20 minutes

Learn to Walk 10km – 5km

Learn to Run 5km (RFW) – 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 (RFW) – 4km with 30 sec sprints x 5

Learn to Run 10km (Mercedes) – 5 km with hill repeat x 3

Saturday – April 11 8:00am

Learn to Walk 5km – 22 minutes

Learn to Walk 10km – 6km

Learn to Run 5km (RFW) – warm up 5 min walk, alternate 90 sec jogging and 2 min walking for 20 minutes – turn after 10 min, cool down walk 5 min, stretching

Learn to Run 10km (RFW) – 5km

Learn to Run 10km (Mercedes) – 9km

Tuesday – April 14   8:00pm

Learn to Walk 5km – 24 minutes

Learn to Walk 10km – 5km

Learn to Run 5km (RFW) – warm up 5 min walk, alternate 90 sec jogging and 2 min walking for 20 minutes – turn after 10 min, cool down walk 5 min, stretching

Learn to Run 10km (RFW) – 5km

Learn to Run 10km (Mercedes) – 5km

Have a wonderful week! Niki


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