Update – April 18, 2018 – Shoe donations/NEW Jackets and Shirts/NEW Programs

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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”: Argh!  When will this weather quit and we can get new runners out for some consistent runs?! We just want Spring to arrive so we can put away the toques and mittens and break out the capris and skirts! With May races right around the corner it’s important that you try to get out there now to keep growing your base.  There’s nothing like the awful feeling of running a race and wishing you did a better job with your training.

Big congrats to Adele and Laarny on completing what was a VERY wet Boston Marathon! You Canadian girls are made of tough stuff! Here is a link to some pics which show how messy it was https://www.runnersworld.com/races-places/g19828116/scenes-2018-boston-marathon/?slide=15

New Programs Began March 31:  It’s never to late to jump in with us:) For those of you wanting to Learn to Run 5 or 10km, check out the weekly workouts section to see where you can jump in. Here are your programs:  learn-to-run-5km-training-program-tths     10-km-program-from-5km-base-tths Print them off and stick on your fridge:)  Start some chatter in the Facebook Group https://www.facebook.com/groups/132984713404930/. (Send me a request to join)  Remember that the programs are free and bring some friends along.  Arrive a little early to fill out a waiver Nicole McLaughlin Waiver and Release and Emergency Contact Form. A big welcome goes out to the ladies who have battled the elements over the past few weeks to join in – I hope you keep coming back! 

Shoe Donations: The Mississauga Marathon will be accepting used running shoe donations.  Until May 3, I will be collecting your gently used running shoes (and your kids’ and husbands’ shoes as well) and will take them to the race expo with me.  You can bring your shoes to me on running days, or feel free to leave them in a bag on my front step.  Thank you in advance for your contributions!

Triathlons?: If triathlons or duathlons are of interest to you, then let’s look as a group to do a race in June.  Welland is June 24th, before kids get out of school. Here is your program Sprint Triathlon (14 week pgm) June 2018 Triathlons and Duathlons are a way to change up your training and have fun with a new challenge.

Nik’s Chicks Jackets or Long Sleeve Shirts: I have found a company that can supply custom Nik’s Chicks jackets for 58.00 and long sleeved tops 48.00. Athena is working on a new custom design and I have put in a request for sizing samples. Let me know if you have interest in either.  I will host a couple of “sample try on nights” so you get an idea for sizing!

Road ID:  It’s a great tag to have on your shoe in the event of a medical emergency! (Just get one Lisa B!)

Sprint Stainless Velcro ID

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 – Apr 17 8:00pm

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

NEW Learn to Run 10km – 5km

NEW Sprint Triathlon Welland – 31 bike/14 swim

Learn to Run 5km in progress – 5 min warm up walk, jog 10/walk 3 (turn)/jog 10/, 5 min cool down walk

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Holding on 15km – 7km

Mississauga Full – 10km

Thursday – April 19 8:00pm

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

NEW Learn to Run 10km – 5km w 400 m repeat x 3

NEW Sprint Triathlon Welland – 32 run/24 swim

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

Holding on 5km – 5-7km w hill x 1

Holding on 10km – 5-7km w hill x 1

Holding on 15km – 7km

Mississauga Full – 10km

Saturday – April 21 8:00am

NEW Learn to Run 5km – warm up walk 5 min, jog 3/walk 90/jog 5 walk 2.5 min (turn), jog 3/walk 90/jog 5, 5 min cool down walk

NEW Learn to Run 10km – 7km

NEW Sprint Triathlon Welland – 53 bike/12 run

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

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Holding on 15km – 15km

Mississauga Full – 40km

Tuesday – Apr 24 8:00pm

NEW Learn to Run 5km – warm up walk 5 min, jog 3/walk 90/jog 5 walk 2.5 min (turn), jog 3/walk 90/jog 5, 5 min cool down walk

NEW Learn to Run 10km – 5km

NEW Sprint Triathlon Welland – 33 bike/16 swim

Learn to Run 5km in progress – 5 min warm up walk, jog 10/walk 3 (turn)/jog 10/, 5 min cool down walk

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Holding on 15km – 7km

Mississauga Full – 10km

Thursday – April 26 8:00pm

NEW Learn to Run 5km – warm up walk 5 min, jog 3/walk 90/jog 5 walk 2.5 min (turn), jog 3/walk 90/jog 5, 5 min cool down walk

NEW Learn to Run 10km – 5km w hill x 2

NEW Sprint Triathlon Welland – 34 run/26 swim

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

Holding on 5km – 5-7km w hill x 1

Holding on 10km – 5-7km w hill x 1

Holding on 15km – 7km

Mississauga Full – 10km

Saturday – April 28 8:00am

NEW Learn to Run 5km – warm up walk 5 min, jog 5/walk 3/jog 5  (turn after2.5), walk 5/jog 5, 5 min cool down walk

NEW Learn to Run 10km – 8km

NEW Sprint Triathlon Welland – 58 bike/14 run

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

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Holding on 15km – 15km

Mississauga Full – 10km

Tuesday – April 24 8:00pm

Tuesday – May 1 8:00pm

NEW Learn to Run 5km – 5 min warm up walk, jog 8/walk 5 (turn after 2.5)/jog 8,  5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

NEW Sprint Triathlon Welland – 35 bike/18 swim

Learn to Run 5km in progress – 5 min warm up walk, jog 10/walk 3 (turn)/jog 10/, 5 min cool down walk

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Holding on 15km – 7km

Mississauga Full – 10km

Thursday – May 3 8:00pm

NEW Learn to Run 5km – 5 min warm up walk, jog 20 continuous min (turn after 10),  5 min cool down walk, stretch

NEW Learn to Run 10km – 5km w 50 sec sprints x 10

NEW Sprint Triathlon Welland – 36 run/29 swim

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

Holding on 5km – 5-7km w hill x 1

Holding on 10km – 5-7km w hill x 1

Holding on 15km – 7km

Mississauga Full – 10km/400m repeat x 10

Saturday – May 5 8:00am

NEW Learn to Run 5km – warm up walk 5 min, jog 5/walk 3/jog 8 (turn after 4), walk 3/jog 5, 5 min cool down walk

NEW Learn to Run 10km – 9km

NEW Sprint Triathlon Welland – 35 bike/16 run

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

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Holding on 15km – 15km

Mississauga Full – Rest and race tomorrow!

Find your happy pace!   Niki

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