Update – September 7, 2018 – New Programs Start Saturday/Nov. Naples Half/Clothing Pick Up

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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 Westoak Trails Blvd. and Blackbird Court.  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”:  Well hello everyone! I am finally getting around to sending out an update:) A big welcome goes out to the ladies who joined in over the summer and those who will become Chicks tomorrow.  Fall is here…well back to school time is! Is the time to get back into routines and habits.  There is nothing like signing up for a race to get you focussed and on track. Our Learn to Run 5km, 10km and Half Marathon programs begin on Saturday 8am.  Grab a friend and jump in – it’s FREE.  Details below!  

I was away for most of the summer and although I maintained my running, it wasn’t the same without “my chicks”!  It really reinforced in me the importance of a group – the camaraderie, accountability, pacing and lack of boredom!! I have such gratitude for you ladies and am not looking forward to that part of my move to PEI next summer:(

New Programs Begin on Saturday!!!!!: We always begin new programs in September.  Tomorrow, meet at the corner of Blackbird Crt. and Westoak Trails Blvd. at 8am.  Come earlier if you are new to the group and need to sign a waiver Nicole McLaughlin Waiver and Release and an emergency contact form I have. I will be running with the 5km ladies.  The rest will go out for various distances (see workouts below) – there will be veterans to help the newbies! Please chime in on Nik’s Chicks Facebook Group (instructions below) if you are a returning runner or new runner so everyone will have an idea of numbers….and you will be more likely to show up!! 

This year we will be training for the Hamilton Road to Hope Races on Nov. 3 and 4th. The 5 and 10km races take place on November 3 and the 1/2 is Nov. 4.  Here are your programs: learn-to-run-5km-training-program-tths    10-km-program-from-5km-base-tths   Road to Hope Half Marathon Modified Training Program  You can register for the races at http://www.hamiltonmarathon.ca/   Use this promo code  at registration to save 5.00

NICKSCHICKS18
Let me know when you have registered and what race you will participate in. I will post names here.

5km:

10km: Niki, Danielle?, Sabrina?, Christina B?, 

Half:  Christine G?, Christine A?, Anca?

November 18th Half Marathon:  We are looking at a November 18th Half in Naples, Florida:) http://www.napleshalf.com/  One of our Chicks owns a home in Naples that she rents  https://www.vrbo.com/617040 and flights were 450-525 return. There is a second house avail. to rent across the street in the event there is a lot of interest. So far 6 of us are on board.  Nothing like a destination race to get you out of Oakville and have some run and fun!

Timeline:  Learn to Run Half Marathon program begins September 8(from 10km base) Naples Half Marathon Training Program

Let me know if you are “in”! Niki, Shelley, Lisa, Tania, Jo W,  Jenn,   Myriah?, Anabel?, Christina B?, Cristina C?, Michelle B?, Alison C? Sara P?

A Motivational Story:  http://www.naturallyleah.com/exercise/running-exercise/my-running-story/   I see many similarities between Charlie and the ladies I have had the pleasure of running with over the past 16 years… fear of failure, not sure if they will fit in, feeling like they have to “get fit” before coming out, not calling themselves a runner, finding comfort in numbers, racing for bling, discovering it’s not about the finishing time, and flourishing with the support of a group!!  Her story is an advertisement for ladies’ running groups!  Come try out ours:)

Nik’s Chicks Jackets and Long Sleeve Shirts: The new jackets and long sleeve tops are in. Check in with me to arrange a pick up. If there is interest with new runners, we can place another order in next couple of weeks – jackets, long sleeve shirts, tank tops, etc.  Just need a minimum order of 10 items! Let me know if you would like something.

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

The Shoe ID 19mm Slate

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 corner of Blackbird Crt. and Westoak Trails Blvd.):

Learn to Run 5km, 10km and Half Marathon begin September 8  

Saturday – September 8 8:00am

Learn to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10) 5 min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 13km
Naples 1/2 – 11km

Tuesday – September 11 8:00pm

Learn to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10) 5 min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 8km
Naples 1/2 – 8km

Thursday – September 13 8:00pm

Learn to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10) 5 min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 5km w Hill Repeat x 2
Naples 1/2 – 5km w Hill Repeat x 2

Saturday – September 15 8:00am

Learn to Run 5km – Warm up walk 5 min, alternate 90 sec jogging and 2 min  walking for 20 min (turn after 10), 5 min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 15km
Naples 1/2 – 13km

Tuesday – September 19 8:00pm

Learn to Run 5km – Warm up walk 5 min, alternate 90 sec jogging and 2 min walking for 20 min (turn after 10), 5 min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 8km
Naples 1/2 – 8km

Thursday – September 21 8:00pm

Learn to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10) 5 min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 6km w 30 sec sprints x 5
Naples 1/2 – 6km w 30 sec sprints x 5

Saturday – September 23 8:00am

Learn to Run 5km – Warm up walk 5 min, alternate 60 sec jogging and 90 sec walking for 20 min (turn after 10) 5 min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 13km
Naples 1/2 – 15km

Find your happy pace!   Niki

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