Update – October 24, 2017 – Accuballs/Shoe Drive/Santa Shuffle 5km

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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! 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”: There is a lot of info in today’s update so please read through:) It’s been great to have an influx of new runners this Fall – I hope the cooler weather doesn’t scare them away.  This is truly the best time of year to be running! Stay on track ladies so you can do the group race on Dec. 2 – see below!

The Phoenix Half Ladies have just started their half marathon program – nice to have a goal race to train for again. Keeps us honest and we don’t blow off our training runs.  What goals do you have in mind? Races are not as plentiful through the winter but there are some if you look hard enough.  I have posted a few in the Upcoming Races section of the website or check out http://www.runguides.com/toronto/runs.  While you are there check us out! http://www.runguides.com/article/360/get-to-know-your-running-clubs-niks-chicks

Phoenix Half Marathon: We have eight ladies going and I am really looking forward to the getaway weekend! Here is our program which began on Saturday: Half Marathon Training Program 


Around the Bay 2018:  This March 25th race used to be a popular one for Chicks and then we fell away from it.  There has been some renewed interest in the 10km x 3, 15km x 2 or 30km distances.  It is a race that sells out – especially the relays (two person relay is 75% sold already) which sell out by November and the solo 30km which will sell out by January.  Give some thought to whether you are up for a relay challenge or tackling the big one – more info here http://bayrace.com/.  If you decide to take the leap let me know so I can post names! Here is the program: Around the Bay 2018.  If you will be doing the Phoenix 1/2 and then the 30km ATB, here is your modified program: Phoenix Half to ATB 2018    Here is an entry code 30kToronto18 to save 5.00 if you register by Nov. 6th.

Interested: Tania, Lisa, Joanne, Anca, Shelley, Christine A, Christine G

Registered: Niki

The Chicks in 2013!

Accuball:   Looking for a way to loosen up tight muscles?  Check out theses Accuballs!  I was first introduced to them in yoga class and liked them so much that I ordered them.  Peter is even using them now:) Avail in different locations online but they were less expensive as a set on Amazon. 

https://www.amazon.ca/gp/product/B00527FT8E/ref=oh_aui_detailpage_o03_s00?ie=UTF8&psc=1

Running Form Workshop:  If you are free on Wednesday evening you may want to check out this workshop. Shoe Drive – Have Any Old Shoes to Give Away?:  Loyola is gathering used sports equipment to send to the Grassy Narrows Indigenous community.  You can drop off running shoes, sports clothing, uniforms, balls, bikes, rackets, helmets, hockey sticks and equipment directly to the school at 1550 Nottinghill Gate until October 30th.  Or….I will be collecting running shoes for this cause and you can drop them off on my front step anytime until October 28th. Consider parting with those shoes that didn’t fit perfectly, have too many running kms but would still be good for wearing casually, or kids shoes that they have outgrown.  Thanks in advance for your donations!

Stay Covered:  Have you ever wanted to change clothes post race or at the beach and there isn’t an appropriate spot? Check out https://goforcover.com/  Here is a Canadian made product that gives you privacy! 

Nik’s Chicks Jackets:  I have had some interest in the Nik’s Chicks jackets from some of the new runners. I heard from Louis Garneau to find out what the current price per unit is:

1 unit 335.00, 2 to 6 units, 234.00, 6 to 11 units 149.00, 12 to 24 units 122.00, 25 to 48 units 108.00

Looks like we need to get 12 or more to bring the pricing down to something manageable. Let me know if you are interested and I will keep a tally.  Once there are enough ladies I will set up the purchasing system through Louis Garneau.  All payments go through the company directly and the turnaround time will be pretty good this time of year. 

Dec 2 – Santa Shuffle 5km – http://www.santashuffle.ca/oakville-p183842&language=en this would be my choice for a group event – not just the new runners! There is no group code just register individually before Oct. 29 for a 5.00 discount – only 25.00! I am registered and am happy to drive 7 others to the race! I will make a brunch reservation as the date gets closer.

Registered – Niki,

Iron Girl 2018 – This is a triathlon in Grimsby in August that is popular and always fills up early.  Registration opens Nov. 1st! http://www.irongirl.com/Events/Canada#axzz4wRrYyDMx   Thanks Barb for sharing!

 

Running Lights Are Available Again:  Now that it is dark at 8pm you should try to wear reflective clothing and/or lights so you are visible to traffic.  I sell the blue LED arm bands at cost – only 7.00 each.  Bring cash to your next run to pick one up.

Facebook:  If you are new to running with Nik’s Chicks, you may not have signed up to join our Facebook group.  Ladies can chat with each other about who will be showing up for workouts or attending races and it is a place to share photos of the group. It is a closed group – invite only.  Message me on FB Niki Gallant McLaughlin ahead of requesting to become part of the group please so I know you are a actual participant and local runner:) https://www.facebook.com/groups/132984713404930/
New Shirts: New shirts are here for picking up – 36.00 For Tank Top and 42.00 for T-shirt.
New Hats:  I have purchased Nike running hats and they have been embroidered with the Nik’s Chicks Logo.  They will be available for 35.00 each – no mark up just cost of hat and embroidery:) Check in with me before or after a workout!  Only 9 left.

This weeks workouts (Meet at 1438 Redwing Court): 

Tuesday – October 24 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 30 continuous min (turn after 15), 5 min cool down walk, stretching

Learn to Run 10km – 5km

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Arizona 1/2  – 8km w 20 min tempo

Thursday – October 26 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 25 continuous minutes (turn after 12.5), cool down walk 5 min, stretching

Learn to Run 10km – 5km with hill x 2

Holding on 5km – 5-7km with hill x 2

Holding on 10km – 5-7km with hill x 2

Arizona 1/2 – 5km with hill x 2

Saturday – October 28 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 28 min (turn after 14), cool down walk 5 min, stretching

Learn to Run 10km – 10km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2  – 13km

Tuesday – October 31 8:00pm  Halloween! Feel free to dress up:)

Learn to Run 5km – Warm up walk 5 min, jog 30 continuous min (turn after 15), 5 min cool down walk, stretching

Learn to Run 10km – 5km

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Arizona 1/2  – 8km w 20 min tempo

Thursday – November 2

Learn to Run 5km – Warm up walk 5 min, jog 30 continuous minutes (turn after 15), cool down walk 5 min, stretching

Learn to Run 10km – 5km

Holding on 5km – 5-7km

Holding on 10km – 5-7km with 30 sec sprints x 5

Arizona 1/2 – 6km with 30 sec sprints x 5

Saturday – November 4 8:00am

Learn to Run 5km – Race Day or Warm up walk 5 min, jog continuous 5km, cool down walk 5 min, stretching

Learn to Run 10km – Race Day or hold on 10km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2  – 15km

Tuesday – November 7 8:00pm

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Arizona 1/2 – 8km w 20 min tempo

Thursday – November 9 

Holding on 5km – 5-7km

Holding on 10km – 5-7km with hill x 2

Arizona 1/2  – 6km with hill x 2

Have a wonderful week! Niki

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