Update – January 27, 2019 – Sulphur Springs/Chicago/Motivation


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”: Hey ladies! It’s a beautifully sunny winter day out there today and I am reminded about how empowering it is to overcome he elements!! Yesterday we had a chilly run with that brisk wind, but there were moments where we were protected form it and the warm sun was bliss! Gotta be able to find the silver linings in every day that we have on this Earth. Just wear enough layers and you too can get in an easy 5km or anything longer! 

New Programs?:  Is there anyone who is looking to begin a new program soon so they will be ready for a Spring race.  If so, reach out to me and I will put together a program and a launch date for you.

Sulphur Springs Races 2019:  A good number of us have signed up for the Sulphur Springs 25km trail race on May 25th. There is also a 10km option for those of you who don’t want to take such a big bite:) There is 18 weeks til race day – plenty of time for those of you hovering around a 10km base to get to 25km. Here is the program we will be using (I may do some tweaks to it) sulphur springs 25km trail race 2019  Take the leap and sign up for a fun run through the trails!

25km: Shelley, Tania, Lisa, Joanne, Jenn, Christine G, Christine A, Lee-Ann, Anca, Niki, Cristina C? Christina B?, Alison? Lisa A? Sara?

Chicago Marathon 2019:  It was a shock to find out that 7 out of 8 of us were accepted in the Chicago Marathon lottery for the October race. Our 8th member will join with a charity to make the race:) For me, it’s daunting to know I will not be here for all of the training journey.  I will be in PEI by then and will do the training on my own, or jump in with a new group…. I don’t know which option holds more appeal!!  The race does, however, give me something to focus on – a weekend to reunite with my Chicks at our Chicago VRBO house!  Talk about FOMO (fear of missing out)!! So I am up for the challenge and will be “all in” come June 1st when we start the program!  chicago marathon 2019

Shelley, Tania, Lisa, Joanne, Lee-Ann, Anca, Jenn, Niki

Are You Stuck Inside?:  We have had a reasonably mild winter until recently and now with the cold temps on dark nights, it’s even more daunting to get out there! What is the push you need to get out the door?  A goal race? A check in with a buddy? Better winter running gear? A post run reward? Do whatever it takes to keep you moving and avoiding the temptation to hibernate!!

A Motivational Video: 

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.  Just found some great base layers at Uniqlo in the Eaton Centre check them out! I bought a mock neck light weight fleece foe 12.50!! http://www.uniqlo.com/ca/en/product/women/innerloungewear/heattech

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:)

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/

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

Tuesday – January 29 8:00pm
Holding on 5km – 5km
Holding on 10km – 5-6km
Sulphur Springs 25km- 10km hilly route

Thursday – January 31 8:00pm

Holding on 5km – 5km w 30 sec sprints x 5
Holding on 10km – 5km w 30 sec sprints x 5
Sulphur Springs 25km – 7km w 30 sec sprints x 5

Saturday – February 2 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 25 min, 5 min cool down walk
Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 25km – 13km
Tuesday – February 5 8:00pm
Holding on 5km – 5
Holding on 10km – 5-6km
Sulphur Springs 25km – 10km
Thursday – February 7 8:00pm
Holding on 5km – 5km w hills x 2 (headlamps)
Holding on 10km – 5km w hills x 2 (headlamps)
Sulphur springs 25km – 7km w hills x 2 (headlamps)

Saturday – February 9 8:00am

Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs – 15km
Tuesday – February 12 8:00pm
Holding on 5km – 5-6km
Holding on 10km – 5-6km
Sulphur Springs – 10km

Thursday – February 14 8:00pm

Holding on 5km – 5km w 30 sec sprints x 6
Holding on 10km – 5km w 30 sec sprints x 6
Sulphur Springs 25km – 7km w 30 sec sprints x 6
Saturday – February 16 8:00am
Learn to Run 5km – Jog 5km
Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 25km – 17km
Tuesday – February 19 8:00pm
Holding on 5km – 5-6km
Holding on 10km – 5-6km
Sulphur Springs – 10km

Thursday – February 21 8:00pm  

Holding on 5km – 5km w hills x 3 (headlamps)
Holding on 10km – 5km w hills x 3 (headlamps)
Sulphur Springs 25km – 7km w hills x 3 (headlamps)
Saturday – February 23 8:00am
Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 25km – 12km

Find your happy pace!   Niki