Update – February 28 , 2018 – New Programs/Never Too Late To Start Running/Jackets?

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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 have been some slightly warmer temps and some really long runs lately. The Half marathon ladies have been stretching out their runs with 27km  and 30kms.  Most will say they haven’t been easy runs, but are somehow good ones:)  Yes the legs and backs get sore, yes there are a few blisters but it feels really good to hug each other at the end and say “Great job”! We are training for the Around the Bay 30km on March 25th. Then we will cut back or a few are considering the Mississauga Full.  If you asked these ladies a year ago if they thought they would be where they are running wise I think all would say not at the 30km mark.  It’s with dedication, consistency, effort and a lot of laughter that we are hitting this milestone!!

This next comment is directed at the 5km and 10km ladies —- time to stop hibernating and get back out on the roads:) We are missing you.  Get in touch with each other and make pacts to get back out there again.  March is the month when the weather is typically more agreeable, there is more daylight and ladies begin to show up again.  Details on the new programs are below:)

Countdown to 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 http://mississaugamarathon.com/register/or the Run for Women on May 26th  http://www.runforwomen.ca/register-s15475These 8 week programs will begin on March 10 – that’s only 1.5 weeks away!. The March 10 programs are:  learn-to-run-5km-training-program-tths     10-km-program-from-5km-base-tths  In the meantime, hop on a treadmill or get out in the daytime to begin building back up. 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 https://www.facebook.com/groups/132984713404930/.

Mississauga 5km:

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

Mississauga Full: Tania?, Anca? Jenn? Shelley? Lisa?

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.

Never Too Late To Start Running: In this day and age of decreased activity and increase in poor eating habits, there are many women who are looking for a way to make positive changes. They hit gyms, try High Intensity Interval Training, and take up other types of exercise. Many have great intentions and hope that by paying substantial chunks of money they will be motivated to move! Changing habits can be hard – why not do it for free and with likeminded ladies? Come run with Nik’s Chicks!  Here is an article about why it’s not too late to start running and reaping the benefits! https://womensrunninguk.co.uk/health/old-run-heres-start/

Sulphur Springs Relay:   The consensus was a not really interested! This is ok, set your sights on something in the Fall!  Let me know if you have any interest in helping out on the support crew with me as my husband and friends do the 100 miler.

Nik’s Chicks Jackets: I have found a company that can supply custom Nik’s Chicks jackets for 70.00.  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 – Feb 27 8:00pm

Holding on 5km – 5-7km

Holding on 10km – 5-7km

ATB 30km  – 10km

Thursday – Mar 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 – 9km w 400m repeats x 10km

Saturday – Mar 3  8:00am

Holding on 5km – 5-7km

Holding on 10km – 10-12km

ATB 30km  – 30 or 21km

Tuesday – Mar 6 8:00pm

Holding on 5km – 5-7km

Holding on 10km – 5-7km

ATB 30km  -10km

Thursday – Mar 8 8:00pm

Holding on 5km – 5-7km

Holding on 10km – 5-7km

ATB 30km – 9km w hill x 6

Saturday – Mar 10 8:00am New Programs Begin Today!

NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10 min) 5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

ATB 30km  – 15km

Tuesday – Mar 13 13 8:00pm

NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10 min) 5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

Holding on 5km – 5-7km

Holding on 10km – 5-7km

ATB 30km -10km

Thursday – Mar 15 8:00pm

NEW Learn to Run 5km – 5 min warm up walk, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10 min) 5 min cool down walk, stretch

NEW Learn to Run 10km – 4km w 30 sec sprints x 5

Holding on 5km – 5-7km w 30 sec sprints x 5

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

ATB 30km  –  9km

Saturday – Mar 17 8:00am

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

NEW Learn to Run 10km – 6km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

ATB 30km  – 10km

Tuesday – Mar 20 8:00pm

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

NEW Learn to Run 10km – 5km

Holding on 5km – 5-7km

Holding on 10km – 5-7km

ATB 30km -10km

Thursday – Mar 22 8:00pm

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

NEW Learn to Run 10km – 4km w hill x 1

Holding on 5km – 5-7km w hill x 1

Holding on 10km – 5-7km w hill x 1

ATB 30km  –  5km easy

Saturday – Mar 24 8:00am

NEW Learn to Run 5km – 5 min walk, jog 90/walk 90/jog  3min/walk 3 min/turn and repeat, 5 min cool down walk, stretch

NEW Learn to Run 10km – 6km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

ATB 30km  – RACE DAY!

Find your happy pace!   Niki

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