Update – November 2, 2018 – New LTR 5km Begins Tomorrow/Good Read(Listen)/Winter Running

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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”: A crew of us is all set to run the Hamilton half marathon.  We have veteran runners who have been around the block a few times and we have a first timer with us – Alison. This is her 3rd stint running with Nik’s Chicks, a good example of how things may not “stick” the first or second time.  What will it take for running to “stick” for you? Using 5 Second Rule (see below), signing up for a race (8 weeks til Resolution Runs, new program starts tomorrow) or committing to running with a buddy? It will get tougher to get yourself out in the dark and cols….but some of these runs will be the best you have all year!  Give it a go and make some positive changes…

A Really Good Read!: Are you the type of person that has good intentions to do stuff (go run, eat better, procrastinate with simple, though annoying tasks, etc.) but end up not doing it?  Here is the book for you!  

Just listened to it on Audible (first book is free) and listening to it again with my daughter. “5,4,3,2,1 just do it” is stupidly simple but it works!  Have shared concept w some running ladies and they are using it too. IT will be the push out the door that you will need for winter running.  Check it out! 5 Second Rule Audio Book 

NEW Learn to Run 5km: There has been some interest about a new Learn to Run Program so a new one will begin tomorrow morning 8am! Here is your program:  https://nikschicks.files.wordpress.com/2013/11/learn-to-run-5km-training-program-mths.pdf

Chime in on Facebook if you will be out.  This program will have you all set for Resolution Runs on Dec 31 or Jan 1!!  https://www.resolutionrun.ca/ 

I won’t be out…will be off picking up race kits for half marathon.  The program is easy to follow…just an out and back.  Don’t forget to stretch post run!

Winter Running: It is that time of year where you need to put a little more thought into your gear. It doesn’t mean a huge investment, but purchasing a few key pieces will keep you warm and comfortable.  Here is a handout to help you get started: Advice for Winter Running Gear  The word on the street is Costco has merino wool base layers avail for less than 30.00! Also, check out Mountain Equipment Co-op for some good options.

Nik’s Chicks Gear: The order has been shipped! I will post details of picking up on the FB Group page.

Strength Training:  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!!  The nudging and prodding is working for me:)

Hamilton Races: Looks like we have 9 runners in the half this weekend. We will be running on Sunday (resting on Saturday).  Those of you not racing will still run at 8 on Saturday. Chime in on FB so others will know you are out.  Race day details are posted in the Naples/Hamilton FB Group.

Half:  Christine G, Christine A, Anca, Sara, Lee-Ann, Alison, Tania, Joanne, 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.):

New Learn to Run 5km Begins on Saturday, Nov 3

Saturday – November 3 8:00am

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

Holding on 5km – 5km
Learn to Run 10km – 10km
Road to Hope 1/2 – Rest – Race Day tomorrow!
Naples 1/2 – 15km

Tuesday – November 6 8:00pm

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

Holding on 5km – 5km
Holding on 10km – 5km
Hamilton Half – Easy 5km or rest
Naples 1/2 – 8km

Thursday – November 8 8:00pm

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

Holding on 5km – 5km
Holding on 10km – 5km
Hamilton Half – Easy 5km shake out run
Naples 1/2 – 8km

Saturday – November 10 8:00am

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

Holding on 5km – 5km
Holding on 10km – 10km
LSR (long slow run) – Holding on 10-15km
Naples 1/2 – 10km

Tuesday – November 13  8:00pm

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

Holding on 5km – 5km
Holding on 10km – 5km
LSR (long slow run) – Holding on 6-8km
Naples 1/2 – 5km – taper

Thursday – November 15 8:00pm

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

Holding on 5km – 5km with one hills (headlamps)
Holding on 10km – 5km with two hills (headlamps)
LSR (long slow run) – 6-7km with two hills (headlamps)
Naples 1/2 – 4-5km – taper

Saturday – November 17 8:00am

Learn to Run 5km – Warm up walk 5 min, 90 sec run/90 sec walk/3min jog/3min walk turn and repeat, 5 min cool down walk
Holding on 5km – 5-6km
Holding on 10km – 10km
LSR (long slow run) – 10-15km
Naples 1/2 – Rest – race day tomorrow!
Tuesday – November 20 8:00pm
Learn to Run 5km – Warm up walk 5 min, 90 sec run/90 sec walk/3min jog/3min walk turn and repeat, 5 min cool down walk
Holding on 5km – 5
Holding on 10km – 5km
LSR (long slow run) – 6-8km

Naples 1/2 – Rest or easy 5km

Thursday – November 22 8:00pm

Learn to Run 5km – Warm up walk 5 min, 90 sec run/90 sec walk/3min jog/3min walk turn and repeat, 5 min cool down walk
Holding on 5km – 5km with 3 x 400 m repeats (headlamps)
Holding on 10km – 5km 5km w 3 x 400 m repeats (headlamps)
LSR (long slow run) – 6-7km w 5 x 400 m repeats (headlamps)

Naples 1/2 – Easy 5km

Saturday – November 25 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 3/walk 90 sec/jog 5 walk 2.5 min (turn) jog 3/walk 90 sec/jog 5 min, 5 min cool down walk
Holding on 5km – 5-6km
Holding on 10km – 10-11km
LSR (long slow run) – 10-15km

Find your happy pace!   Niki

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