Update – October 12, 2018 – Clothing/Strength Training /5km Fun Runs

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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”: Are you one of the Chicks who have been inconsistent with your running lately? Ask yourself “What is preventing me from getting out the door?” Once you can identify the barriers, you can try to overcome them. Establishing a new habit is’t easy – you have to set yourself up to make it easier.  Here are some practical tips:

  1. Book running into your calendar as an appt and make yourself unavailable to family, 2) “re-book” your run when you have a conflict with your reg time slot – don’t skip it, 3) have running clothes ready to go and change into running clothes as soon as you get home from work, 4) check in on FB to say you are going to increase accountability, 5) for cold nights draw a bath before you leave home so you can top it off and jump in when you get home, 6) buy new gear so you look forward to wearing it, 7) sign up for a fun with others so it forces you to stick to a training schedule, 8) keep a running log or use a tracking app so you can see your progress, 9) make running fun by doing different routes/run w different people, 10) nudge yourself by being grateful that you are healthy enough to do it and don’t squander your health!

If you are planning on using running to stay healthy for a long time, this may be a book for you. “Run Forever” by Amby Burfoot. It is geared towards beginners but has a lot of great info for veteran runners as well.  It’s a how to book filled with stories from his 50+ years of running.I have listened to it on audio book.  If you sign up for a new Audible account, your first book is free:) Download it here Run Forever. Paper versions available at Run Forever at Indigo.

Nik’s Chicks Gear: The new order has been placed. It should be arriving the first week of November.  I will keep you posted.

Strength Training:  We all know that there are many benefits to strength training: better posture, muscle balance, decreased injuries, etc. but it seems our best intentions fall by the way side when “life” gets in the way.  I created a new Facebook group https://www.facebook.com/groups/161238831448131/ for those Chicks who need a nudge and some accountability.  I will be starting my own in home routine of 25-30 min strength/cross training on M, W, F mornings. I am signed up for Beachbody on demand https://www.beachbodyondemand.com/  (99.00 for 12 months) so I have access to all of their programs (on multiple devices) and I can pick and choose what I am in the mood for – as long as I do it three times a week. There are also 3 and 6 month options. If you feel like you want to join in with the “nudging and doing” ask to join the  Nik’s Chicks Strength Challenge  and start your 3 x week routine to supplement your running. This includes folks who have been assigned physio exercises that they aren’t doing or girls who are doing Orange Theory or F45:)  Make it your ticket to compliance!!

Hamilton Races: 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: Sabrina?, Christina B?, 

Half:  Christine G, Christine A, Anca Sara Lee-Ann, Alison, Tania, Niki

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

Fun Runs: As mentioned above, signing up for races/fun runs is a great way to motivate yourself.  At this time of year there are more 5km events than any other distance. Here is a list of upcoming 5km races.  Perhaps we can choose one to do together.

Dec 1 – Santa Shuffle Oakville 5km Did this one last year and we followed it up with brunch:)

Dec 2 – Light up the Lake 5km Burlington

Dec 8 – Santa Burlington 5km (Suit required)

Jan 1 – Resolution Run 5km (includes a jacket!)

Jan TBD – MEC Burlington Race One

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/

The workouts (Meet at corner of Blackbird Crt. and Westoak Trails Blvd.):

Saturday – October 12 8:00am (7am for half marathoners)

Learn to Run 5km – Warm up walk 5 min, jog 5min/walk 3 min/jog 8 turning after 4/walk 3 min/jog 5 min, 5 min cool down walk
Learn to Run 10km – 9km
Road to Hope 1/2 – 19km
Naples 1/2 – 19km

Tuesday – October 14 8:00pm

Learn to Run 5km -Warm up walk 5 min, jog 10/walk 3 turning after 1.5/jog 10, 5 min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 10km
Naples 1/2 – 10km

Thursday – October 16 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 25 continuous min (turn after 12.5), 5 min cool down walk
Learn to Run 10km – 5km with hill repeats x 3
Road to Hope 1/2 – 7km w 400m repeats x6 (headlamps)
Naples 1/2 – 7km w 400m repeats x6 (headlamps)

Saturday – October 20 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 25 continuous min (turn after 12.5), min cool down walk
Learn to Run 10km – 9km
Road to Hope 1/2 – 15km
Naples 1/2 – 15km (or 21km if doing Hamilton)

Tuesday – October 23  8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 25 continuous min (turn after 12.5), min cool down walk
Learn to Run 10km – 6km
Road to Hope 1/2 – 10km
Naples 1/2 – 10km

Thursday – October 25 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 28 continuous min (turn after 14), min cool down walk
Learn to Run 10km – 5km w 8 min tempo (slightly faster)
Road to Hope 1/2 – 7-8km
Naples 1/2 – 7km w hill x 4 (headlamps)

Saturday – October 27 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 28 continuous min (turn after 14), min cool down walk
Learn to Run 10km – 10km
Road to Hope 1/2 – 10km
Naples 1/2 – 21km (or 15km if doing Hamilton)
Tuesday – October 30 8:00pm
Learn to Run 5km – Warm up walk 5 min, jog 30 continuous min (turn after 15), min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 10km
Naples 1/2 – 10kmThursday – November 1 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 30 continuous min (turn after 15), min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 4-5km easy
Naples 1/2 – 8km w 60 sec sprints x 5

Saturday – November 3 8:00am

Learn to Run 5km – RACE DAY or 5km
Learn to Run 10km – RACE DAY or 10km
Road to Hope 1/2 – RACE TOMORROW
Naples 1/2 – 15km or run Hamilton easy tomorrow

Find your happy pace!   Niki

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