Update – March 7, 2019 – New Programs begin March 9/Sulphur Springs/Motivation

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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”: So it’s been a little chilly lately! Kind of an understatement.  It can be a challenge to get out there when the temps drop so low, but don’t let it deter you from getting a few kms in. If you have been hibernating, now is the time to start back up. There are new Learn to Run 5 and 10km programs starting soon. The attached program begin this Saturday but the official first group run will be on the 19th after March Break. See below. 

This running group has been such a lifesaver for me…you guys have gotten me out the door when I didn’t feel like it, you have listened to my woes and I have had so many good belly laughs along the way!!  It will be a sad day when the time finally comes for me to move to PEI, but in the mean time I am determined to enjoy ever step and every km with such wonderful ladies!! Thanks girls!

New Programs: New Learn to Run 5km and 10km programs will begin informally March 9 – but more officially after March Break on March 19 in the evening (a touch late as I will be away on March Break). You will be training for the Mississauga races on the evening of May 4th. The programs are both 8 weeks long and remember they are FREE! Grab a friend and come on out. These will be the last learn to run programs that I will officially launch before my move in July:( Nik’s Chicks will continue after that but in a more informal way with the remaining girls here in Oakville!  Please post on FB group page if you will be jumping in so others are aware and nobody will be alone!Here are your programs Learn to Run 5km   Learn to Run 10km

Sulphur Springs Races 2019: For those of you who are interested in the May 25th races you can register here – https://raceroster.com/events/2019/20124/sulphur-springs-trail-races-2019 I have modified the 25km program Sulphur Springs 2019 Modified 25km put together a 10km program Sulphur Springs 2019 10km    for veterans who are coming back to running after a little time off! This is a trail race that has many short hills so plan on walking up, shuffling down and not running for time:) A nice jog in the woods! We will definitely be having a group lunch after the 25km girls finish. sulphur springs 25km trail race 2019

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

10km: Christina B?, Alison? Lisa A?

Shoe Collection: Just a heads up that I will be doing a shoe collection in late April in time for the May Mississauga races. Start putting your shoes (kids’ and husbands as well) aside over the next couple of months.

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 Story: When you think you can’t go any further, think of this 12 year old! https://www.cnn.com/2016/04/27/health/12-year-old-accidentally-runs-half-marathon/index.html

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 was working for me…I think I need more though:)

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

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 – March 5 8:00pm
Holding on 5km – 5km
Holding on 10km – 5-6km
Sulphur Springs 10km – 5km
Sulphur Springs Modified 25km – 8km
Sulphur Springs 25km- 10km 

Thursday – March 7 8:00pm

Holding on 5km – 5km w hills x 4
Holding on 10km – 5km w hills x 4
Sulphur Springs 10km – 5km w hills x 4
Sulphur Springs Modified 25km – 7km w hills x 4
Sulphur Springs 25km – 8km w hills x 4

Saturday – March 9 8:00am

Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 10km – 6km
Sulphur Springs Modified 25km – 13km
Sulphur Springs 25km – 21km
Tuesday – March 12 8:00pm
Holding on 5km – 5
Holding on 10km – 5-6km
Sulphur Springs 10km – 5km (hilly route)
Sulphur Springs Modified 25km – 8km (hilly route)
Sulphur Springs 25km – 10km (hilly route)
Thursday – March 14 8:00pm
Holding on 5km – 5km w 30 sec sprints x 8
Holding on 10km – 5km w 30 sec sprints x 8
Sulphur Springs 10km – 5km w 30 sec sprints x 8
Sulphur Springs Modified 25km – 7km w 30 sec sprints x 8
Sulphur Springs 25km – 8km w 30 sec sprints x 8

Saturday – March 16 8:00am

Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 10km – 7km
Sulphur Springs Modified 25km – 10km
Sulphur Springs 25km – 15km
Tuesday – March 19 8:00pm NEW PROGRAMS BEGIN
NEW Learn to Run 5km – 5 min warm-up walk, alternate 90 sec jog/2 min walk for 20 minutes, 5 min cool-down walk
NEW Learn to Run 10km – 5km
Holding on 5km – 5-6km
Holding on 10km – 5-6km

Sulphur Springs 10km – 5km

Sulphur Springs Modified 25km – 8km
Sulphur Springs 25km – 9km

Thursday – March 21 8:00pm

NEW Learn to Run 5km – 5 min warm-up walk, alternate 90 sec jog/2 min walk for 20 minutes, 5 min cool-down walk
NEW Learn to Run 10km – 4km w 1 x hill
Holding on 5km – 5km w 30 sec sprints x 6
Holding on 10km – 5km w 30 sec sprints x 6
Sulphur Springs 10km – 5km w hills x 5
Sulphur Springs Modified 25km – 7km w hills x 5
Sulphur Springs 25km – 8km w hills x 5
Saturday – March 23 8:00am
NEW Learn to Run 5km – 5 min warm-up walk, jog 90 sec/walk 90 sec/jog 3 min/walk 3 min turn and repeat, 5 min cool-down walk
NEW Learn to Run 10km – 6km
Learn to Run 5km – Jog 5km
Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 10km – 8km
Sulphur Springs Modified 25km – 15km
Sulphur Springs 25km – 23km
Tuesday – March 26 8:00pm
Learn to Run 5km – 5 min warm-up walk, jog 90 sec/walk 90 sec/jog 3 min/walk 3 min turn and repeat, 5 min cool-down walk
Learn to Run 10km – 5km
Holding on 5km – 5-6km
Holding on 10km – 5-6km
Sulphur Springs 10km – 6km (hilly route)
Sulphur Springs Modified 25km – 9km (hilly route)
Sulphur Springs 25km- 9km (hilly route)

Thursday – March 28 8:00pm

Learn to Run 5km – 5 min warm-up walk, jog 90 sec/walk 90 sec/jog 3 min/walk 3 min turn and repeat, 5 min cool-down walk
Learn to Run 10km – 5 km w tempo run for 5 min
Holding on 5km – 5km w hills x 3 (headlamps)
Holding on 10km – 5km w hills x 3 (headlamps)
Sulphur Springs 10km – 6km w 45 sec sprints x 9
Sulphur Springs Modified 25km – 8km w 45 sec sprints x 9
Sulphur Springs 25km – 9km w 45 sec sprints x 9
Saturday – March 30 8:00am
Learn to Run 5km – 5 min warm-up walk, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min (turn) jog 3 min/walk 90 sec/jog 5 min, 5 min cool-down walk
Learn to Run 10km -7km
Holding on 5km – 5-6km
Holding on 10km – 10-11km
Sulphur Springs 10km – 9km
Sulphur Springs Modified 25km – 17km
Sulphur Springs 25km – 15km

Find your happy pace!   Niki

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