Update – April 16, 2015 – Jacket Update/Proper Form/Stretching


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:  

Generally slow running is considered jogging, but I think you’re better off considering yourself a runner from the start.

Marc Bloom

Running allows me to set my mind free.  Nothing seems impossible, nothing unattainable.

Kara Goucher

If I can get better, why not?

Emil Zatopek

Most people never run far enough on their first wind to find out they’ve got a second.

William James

Hello ladies, here is the latest news from the “nest”!  Ahhh! Sunshine!! Is it just me or does anyone else feel energized and wanting to eat more salads?! There is something about the return of the warmer temps and longer days that has me feeling pretty good. My good cheer might also be coming from my recent (small) return to running.  Those of you who know me have heard me say many times  – I don’t love running.  It’s not my passion.  I do however like the feeling I get when I finish a run – physically tired and happy to be bonding with my “Chicks”.  This group gives me so much more than just a work out!!

A big welcome goes out to all of the new ladies who have come out to join us.  It’s great to have new runners with us.  A big welcome back goes out to those of you who went inside for the winter – possibly a smart choice:)

I was out last Sunday for the first bike ride of the season, a little chilly but very nice to be out there.  We will eventually have our ride/run evenings back for anyone considering triathlons or duathlons this summer.  Watch the updates for more info.

Jackets:  The design has been finalized and Louis Garneau is setting up the online payment system. I will send out information ASAP so you can pay them directly.  I have decided to add on a small fee per unit (1.00) to cover the shipping charges. 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! 

NEW Programs:  New Learn to Run 5km and 10km AND New Learn to Walk 5km and 10km programs started April4th 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!

Stretching:  Stretching is a must post run to help return muscles to their original lengths after contracting repeatedly during your run.  Here is a handout covering some basic lower body stretches. Lower Body Stretches  Remember to find a point of comfortable tension, hold for 30-60 seconds or until you feel the muscle “let go”.  Stretching should not hurt.

Proper Running Form:  Her is a short article on using good form.  Proper form can help you avoid a lot of injuries:) Proper Running Form

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 are 90.00 for full summer and 70.00 for a 10 pack. Online registration is now open.  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.

Remember: 1) Get Triathlon Ontario membership 2) Register for Kelso Open Water Swimming and print off a waiver to take with you. 3) Consider a Halton Parks Pass (I will be getting one so you can carpool with me to the lake if that works for you!)

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)  Don’t hydrate only during a run.  Drink water throughout the day, forcing sips between appointments.  Drink about 2-3 litres of water a day, maybe more if you are training intensely. 2)  After running in the rain, dry your shoes thoroughly by placing them near a heat source (but not too near, definitely not in the dryer).  You can also remove the liner and stuff them with newspaper. 3)  When you are shopping for new running shoes, bring what you’ve been wearing.  When you go shopping, take along the shoes, socks and inserts that you’ve been using.  That way you can make a realistic evaluation of how well the new shoe will fit your feet. (Niki says – This also helps the sales person because they can see the wear patterns in your old shoe.)

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

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

Thursday – April 16 8:00pm    

Learn to Walk 5km – 26 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) – 4km with 1 x hill

Learn to Run 10km (Mercedes) – 5 km with 8 min tempo run

Saturday – April 18 8:00am

Learn to Walk 5km – 28 minutes

Learn to Walk 10km – 6km

Learn to Run 5km (RFW) – warm up 5 min walk, jog 90 sec jog, 90 sec walk, 3 min jog, 3 min walk turn and repeat, cool down walk 5 min, stretching

Learn to Run 10km (RFW) – 5km

Learn to Run 10km (Mercedes) – 10km

Tuesday – April 21   8:00pm

Learn to Walk 5km – 30 minutes

Learn to Walk 10km – 5km

Learn to Run 5km (RFW) -warm up 5 min walk, jog 90 sec jog, 90 sec walk, 3 min jog, 3 min walk turn and repeat, 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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