Update – February 1 , 2018 – Post Race Report/New Programs/Sulphur Springs

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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:

Running clears all my emotions.  It clears my mind from a bad day.  It builds up my confidence and makes my body feel good. 

Kalvin Benally

For me, the most rewarding part of running is how it makes you feel, and how it energizes you and drains away stress.

Harvey S Hahn

There is something sacred…about friendships forged through miles.  We see the depths of each other – the pain, the sweat, the commitment, the frailty, the strength and the courage.

Kristin Armstrong

News from the “Nest”: Ahh the joys of winter in Canada! The weather has been all over the map lately and it can make it difficult for runners to feel motivated to get out the door and figure out what to wear:) It’s easy to begin to hibernate over the holidays, then the January blahs and cold temps/dark nights hit. Then….starting to run again is a bit daunting!  Personally I need a solid goal to shoot for as my motivation to continue running.  Signing up for the Phoenix half and Around the Bay have “made” me run.  Otherwise, I would find it easier to blow off a 5km run in the dark on a cold night. The other thing that is keeping me moving is meeting other ladies to run.  When we begin a run we often discuss what we were doing before dragging on warm clothes to run (relaxing in jammies) – we commiserate with one another!  After the workout, we all say thanks to one another – it really is a team thing!!  So my advice to those of you who have been hibernating – reach out to other Chicks and start with an easy run. I guarantee you will feel better after.   

Phoenix Rock ‘n Roll 1/2 Post Race Report:  This getaway weekend was so much fun from start to finish – hard to figure out what to put in the update:) It was less about the actual race and more about spending quality time with some fantastic ladies:) Jo, Shelley and I left on the Wednesday before the race so we would have time to acclimate (shop eat drink laugh) before the Sunday race. 

Tania, Lisa, Jenn, Christine G and Christine A made their way to Phoenix on the Friday.  After they arrived at Shelley’s amazing condo, had a chance to snack and clean up then we were off to dinner and a Phoenix Coyotes hockey game. 

Lots of Canadians in attendance as they were playing Edmonton. O Canada was the louder anthem. We were pretty tired post game and most crashed right away.  Saturday morning was sunshiny and we made our way to the race Expo to get our race kits and do a little shopping.

After, we drove to Old Scottsdale and had lunch at the Rusty Spur where a cowboy serenaded us with cover songs…”Sweet Caroline…bomp…bomp…bomp”! 

Met up with former Chick Viki and did more shopping!  Back to the condo to change and off to early dinner at Spiga for excellent pasta and Italian cuisine.

Prepped for race back at condo and most Temps got up to 25C. had an earlier bedtime.

Up early to more sunshine and temps around 9C.  Drove to Tempe and found parking.  Walked to race start, checked our bags, got separated, used porta-potties and reunited in the starting chute! Said our good lucks and gave hugs…and we were off!

There were bands every mile on the course and cheerful spectators.  Most had good races with some glitches – going out too fast, leg cramping and belly issues…but lots of smiles in the finishing chute!

As always, it’s exhilarating to finish a half!! Picked up our post run munchies, bags, and made our way to the lawn to listen to the band and relax.  Some serious leg cramps and gut issues resolved themselves in the hour or so we rested.  Nothing a little salt and shopping couldn’t fix! Temps got to 25C and it was beautiful.

 Walked the 2km back to the van and we ate and shopped along the way. 

Back to the condo around 3, took just long enough to mix drinks and change into swimsuits – then we were off to the pool/hot tub to enjoy the sunshine and start celebrating.

Once the sun dipped and it began to cool off we went back to the condo to clean up and ready ourselves for dinner.  Walked 20 min to the Sandbar where we enjoyed a DJ, frozen margaritas, good food and more than a few laughs! We staggered/wove our way home smiling and laughing the whole way. 

Monday morning came way too soon with a few headaches. Up at a decent hour to pack, close up the condo and prep for our 1pm flight. Some ladies squeezed in a final shop when Shelley went to gas up the van. (There is a strong shopping theme going on here:)  We all got through security with Jo falling victim to security confiscating her mega pack of GU gel.  We celebrated another successful girls weekend with lunch at McDonalds while we waited for our flight!  Goodbye Phoenix…

We landed in Toronto a little late and were welcomed with snow.  Quite a shock to the system.  One last pic before we caught our rides home.  When and where will our next adventure take us??!!  Who else will join us for a Fall race?

New Programs: I have had some inquiries into when new programs will be starting. We typically have 5km (beginner) and 10km (from 5km base) programs leading up to Mississauga races on May 5th.  These 8 week programs will begin on March 10. I know it’s been really cold out there, but for any of you not currently running…you need to bite the bullet and do this modified Learn to Run 5km program which is only 5 weeks long and begins….this Saturday🙂 Modified Learn to Run 5km – 5 weeks  The March 10 programs are:  learn-to-run-5km-training-program-tths     10-km-program-from-5km-base-tths  There are also the 1/2 and full marathons on May 6 – let me know if anyone decides on these races!  5km girls – you gotta nudge each other out the door for some short runs to build your base again! Start some chatter in the Facebook Group.

Mississauga 5km:

Mississauga 10km: Interested?  Gwen, Janice, Christina B, Danielle, Alanna, Christina C, Jill, Mel

If triathlons or duathlons are of interest to you, then let’s look as a group to some races in June.  Milton, Guelph Lake 1 or Welland are all in June before kids get out of school.  These are a way to change up your training and have fun with a new challenge.

Sulphur Springs Relay:   Not sure if this race has any appeal to the group, but we have been invited (through Connors Runners) to put in a relay team and set up a support tent for this race. The date is May 26th.  My husband and three friends are doing the 100miler so I will be there all night as part of support crew.  I will get more details about cost, numbers and distance of loops for this trail run and get back to you. The idea is that for each loop a group of runners go out together and stick together, slow and steady as some of the guys will be running for 16hrs!

Nik’s Chicks Jackets and Winter Hats & Headbands: I have found a company that can supply custom Nik’s Chicks jackets for 70.00.  I was sourcing out companies that can do ponytail hats but not happy with the samples I have received. I have feelers out on another hat, will keep you posted.  If you are interested in a jacket let me know.  We will likely do an order for Spring delivery but I need at least 10 units.

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/

This weeks workouts (Meet at 1438 Redwing Court): 

Tuesday – Jan 30 8:00pm

Holding on 5km – 5-7km

Holding on 10km – 5-7km

ATB 30km  – 10km w 35 min tempo

Thursday – Feb 1 8:00pm

Holding on 5km – 5-7km with 400m repeats x 4

Holding on 10km -5-7km with 400m repeats x 4

ATB 30km – 8km w 400m repeats x 10km

Saturday – Feb. 3  8:00am

Modified Learn to Run 5km – Alternate 1 min jog and 1 min walk for 20 min – turning after 10 Easy peasy!

Holding on 5km – 5-7km

Holding on 10km – 10-12km

ATB 30km  – 24km

Tuesday – Feb 6 8:00pm

Modified Learn to Run 5km – Alternate 1 min jog and 1 min walk for 20 min – turning after 10

Holding on 5km – 5-7km

Holding on 10km – 5-7km

ATB 30km  -10km w 40 min tempo

Thursday – Feb 8 8:00pm

Modified Learn to Run 5km – Alternate 2 min jog and 1 min walk for 24 min – turning after 12

Holding on 5km – 5-7km

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

ATB 30km – 8km w hill x 5

Saturday – Feb 10 8:00am

Modified Learn to Run 5km – Alternate 2 min jog and 1 min walk for 24 min – turning after 12

Holding on 5km – 5-7km

Holding on 10km – 10-12km

ATB 30km  – 17km

Tuesday – Feb 13 8:00pm

Modified Learn to Run 5km – Alternate 4 min jog and 1 min walk for 26 min – turning after 13

Holding on 5km – 5-7km

Holding on 10km – 5-7km

ATB 30km -10km w 40 min tempo

Thursday – Feb 15 8:00pm

Modified Learn to Run 5km – Alternate 4 min jog and 1 min walk for 26 min – turning after 13

Holding on 5km – 5-7km

Holding on 10km – 5-7km with hill x 2

ATB 30km  –  8km w 400m repeats x 10

Saturday – Feb 17 8:00am

Modified Learn to Run 5km – Jog 6/walk 1/jog 6/walk 1 turn and repeat

Holding on 5km – 5-7km

Holding on 10km – 10-12km

ATB 30km  – 27km

Tuesday – Feb 20 8:00pm

Modified Learn to Run 5km – Jog 6/walk 1/jog 6/walk 1 turn and repeat

Holding on 5km – 5-7km

Holding on 10km – 5-7km

ATB 30km -10km w 40 min tempo

Keep on running!   Niki

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