Update – April 3, 2017 – New Programs began March 25th/Ottawa Half/Sample Shirts/Lacing Techniques

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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.

Type your email address in the blank to the right and click follow to automatically receive my updates! You can also check out the Nik’s Chicks Facebook page at https://www.facebook.com/groups/132984713404930/

Quotes of the Week: 

News from the “Nest”:  I am really beginning to enjoy the longer days and brighter evenings!  It is a nice switch from the cold, dark nights of winter. It is the perfect time to begin running out doors so you hit that 5km or 10km base by May.  Grab a friend and come on out with us.  This very social group has a lot to offer in terms of camaraderie, support and friendliness:) We may gripe about getting ourselves out the door (leaving kids and husbands to fend for themselves) but we sure feel a whole lot better when we finish our runs with a smile and thank yous to each other!!  This group thing really works!

Stories That Can Inspire…:  Thanks to Anna Maria for sharing this story about how we can often do more than we think we can!  Three of us were in this race last year:) http://globe2go.newspaperdirect.com/epaper/viewer.aspx?noredirect=true

Think you can’t start running? Think again!!! :/http://www.runnersworld.com/runners-stories/meet-julia-hawkins-the-101-year-old-who-has-recently-taken-up-competitive-running?utm_content=2017-03-28&utm_campaign=Warmup&utm_source=runnersworld.com&utm_medium=newsletter&smartcode=YN_0006323701_0001605274&sha1hashlower=f969ab1c48733c89fc2c51ef64e6f3d1a95786da&md5hash=77207714ebd6c49bbeb328e9f3c00af0

Ever hear of the Barkley Marathons?  Quite the race…that I never want to do.  It would take more than I would have to finish the 5 lap, total 160km race through the Tennessee wilderness!  http://runningmagazine.ca/what-went-on-at-the-barkley-marathons-gary-robbins-recaps-his-race/

Ottawa Half Marathon:  We have eight ladies registered for Ottawa 1/2 and I am really looking forward to the girls’ weekend it will be. Anabell (ninth registration) can’t make it and is offering her bib to anyone who can use it! Message me if you are interested. If it’s anything like PEI, we are bound to have a blast!!  Here is your program ottawa-half-may-2017.  We will be following it more closely now:)  Registration for the 1/2 is confirmed FULL.  I have already reserved 3 rooms at the Residence Inn for us – we can sort out room arrangements in the next few weeks. Let’s think of good spots to eat on Friday and Saturday nights so we can make reservations and relax.  Let me know if you have decided not to run and are thinking about joining us in a supporting role…Debbie?

We need to discuss carpooling and hotel arrangements. Do you want to stay for three nights or two.   I have to let the hotel know in the next few weeks how many rooms we will need and for how many night. I can take my vehicle to Ottawa. I have set up a FB group so we can work out details there.

Registered: Niki, Christine G, Shelley, Christine A, Anca, Joanne W, Anabell, Tania, Lisa

New Shirts in Time for Ottawa: The samples have arrived!  Please drop in up to 30 min before the runs on this Tuesday and Thursday to try on a top so I will be able to place a bulk order.  You can also arrange a time with me to stop in to try on on.  The samples must be returned on April 12. We have 300.00 in sponsorship thanks to WellLife Center, Balance Point Health Center and Cyclepath.  These will be avail. to all ladies, not just those participating in Ottawa!

NEW Programs:  The new programs began on March 25th and welcome to the six new runners who came out!  It’s never too late for new ladies to join in!  You will be training for either the MEC race 3 https://events.mec.ca/node/145716 on May 20th.  Here are your programs learn-to-run-5km-training-program-tths  and 10-km-program-from-5km-base-tths.  These two programs will begin on March 25th!  Spread the word among your friends and co-workers – don’t forget to tell them it’s FREE!!  If you are interested please email me so I have an idea of numbers and complete this Nicole McLaughlin Waiver and Release and bring it to your first group run.

Based on current fitness levels of new Learn to Run 5km ladies, I have modified and slightly accelerated the program as noted below.  Please let me know hoe you make out and I can modify again if needed.

Do Your Toes Bump the Front of Your Shoes? – You shoes may be too small.  You should choose a running shoe that is a full size (thumb width) larger than your street shoes.  If your feet slide forward check out this video:  (If you have a sore big toe or tender spots of top of your foot there are lacing techniques for you!)

Lights:  I have blue arm band lights for sale – only 7.00 will buy you a lot of visibility!   See me at the next run. 

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This weeks workouts (Meet at 1438 Redwing Court):  

Saturday – April 1 8:00am

NEW Learn to Run 5km – the ladies did 5 min warm up, 3 min jogging and 1 min walking for the 20 minutes, 1 min walk

Learn to Run 10km – 6km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Ottawa Half – 15km

Tuesday –  8:00pm April 4 8:00pm

NEW Learn to Run 5km – try 5 min warm up walk, 90 sec jog/90 sec run/3 min jog/3 min run turn and repeat, 5 min cool down walk, stretch (modified)

Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Learn to Run 10km – 6km

Ottawa Half – 10km

Thursday – April 6 8:00pm 

NEW Learn to Run 5km – try 5 min warm up walk, 90 sec jog/90 sec run/3 min jog/3 min run turn and repeat, 5 min cool down walk, stretchLearn to Run 10km – 6km

Holding on 5km – 5km 

Holding on 10km – 5-7km

Learn to Run 10km – 4km w 1 hill

Ottawa Half – 6km w hill x 3

Saturday – April 8 8:00am

Learn to Run 5km – walk 5 min, jog 3/walk 90 sec/jog 5/walk 2.5 min (turn) jog 3/walk 90 sec/jog 5 min

Learn to Run 10km – 6km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Learn to Run 10km – 10km

Ottawa Half – 17km

Tuesday – April 11 8:00pm

Learn to Run 5km – walk 5 min, jog 3/walk 90 sec/jog 5/walk 2.5 min (turn) jog 3/walk 90 sec/jog 5 minLearn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Learn to Run 10km – 5km

Ottawa Half – 10km

Thursday – April 12 8:00pm 

Learn to Run 5km -walk 5 min, jog 3/walk 90 sec/jog 5/walk 2.5 min (turn) jog 3/walk 90 sec/jog 5 min

Learn to Run 10km – 6km

Holding on 5km – 5km 

Holding on 10km – 5-7km

Learn to Run 10km – 5km w 30 sec sprints x 3

Ottawa Half – 6km w 45 sec sprints x 5

Saturday – April 14 8:00am

Learn to Run 5km – jog 5 min/walk 3 min/jog 5 min (turn) walk 3 min/jog 5 min, walk 5 min cool down

Learn to Run 10km – 7km

Holding on 5km – 5-6km

Holding on 10km – 10-12km

Ottawa Half – 15km

Tuesday – April 17  8:00pm

Learn to Run 5km – jog 5 min/walk 3 min/jog 5 min (turn) walk 3 min/jog 5 min, walk 5 min cool downLearn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 5-8km

Learn to Run 10km – 5km

Ottawa Half – 10km

Have a wonderful week! Niki

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