Update – October 11, 2017 – Hats and Lights Are Avail./Around The Bay Races/Jackets?

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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 Redwing and Blackbird Courts.  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”: I have said this many times to many of you over the past many years – I don’t love running!  It can be tiring, frustrating, sweaty, boring and sometimes painful:)  But, on most runs I feel pretty good while I plug along.  You must now be asking “Why do you do it if you don’t love it?”  The simple answer is I don’t love it but I do like how I feel after every run – empowered, fatigued from my efforts and clear headed.  This running thing is a means to an end.  By pushing myself to get out the door and do my thing, I am healthier all around (physically and mentally) and I get to spend time with some amazing ladies to boot!!

Running in a group has so many benefits and I recently came across the term “exercise contagion”. Check out this quote: Researchers found that there was definitely strength in numbers when it came to running frequency and performance. The more running friends, the more a runner tended to run. Overlapping social circles within running networks also gave runners extra incentive to stay with the pack. https://www.mnn.com/health/fitness-well-being/blogs/running-social-contagion-MIT-social-media  Need I say more about this wonderful group?!

Run For The Toad:  Well, we ramped up our training to tackle this race and it was worth it. The 25km trail course was cold/challenging/hilarious/picturesque and I am so glad we did it!  Here are a few pics to tempt the rest of you to accept the challenge next year:) 

Around the Bay 2018:  This March 25th race used to be a popular one for Chicks and then we fell away from it.  There has been some renewed interest in the 10km x 3, 15km x 2 or 30km distances.  It is a race that sells out – especially the relays (two person relay is 75% sold already) which sell out by November and the solo 30km which will sell out by January.  Give some thought to whether you are up for a relay challenge or tackling the big one – more info here http://bayrace.com/.  If you decide to take the leap let me know so I can post names! 

Interested: Niki, Tania, Lisa, Joanne, Anca

The Chicks in 2013!

Nik’s Chicks Jackets:  I have had some interest in the Nik’s Chicks jackets from some of the new runners. I have sent a note to Louis Garneau to find out what the current price per unit is and will pass the info along to you when I have it.  All payments go through the company directly and the turnaround time will be pretty good this time of year.

Learn to Run 5km and 10km programs: These groups are going strong and will be training for the Hamilton Road2Hope races on November 4th. http://www.hamiltonmarathon.ca/#/register-now/  Or any of the Santa races in late November and early December. Here are your programs learn-to-run-5km-training-program-tths    10 Km program from 5km base (T,Th,S)

Here are some alternative upcoming local 5km races:

Nov 12 – Great Stache Dash, Burlington – https://www.events.runningroom.com/site/?raceId=14194

Dec 2 – Santa Shuffle 5km – http://www.santashuffle.ca/oakville-p183842&language=en this would be my choice for a group event – not just the new runners!

Dec 9 – Santa Run – http://vrpro.ca/events/santa-burlington-5k/        (Wearing a Santa suit)

Dec 31 – Oakville Resolution Run 5km – http://www.resolutionrun.ca/register-s14630&language=en            (Get a jacket with entry)

On October 29 there is the 8km Mad Dog Scramble in Toronto https://xsnrg.org/maddog.php where you run on trails and through streams…and get dirty!

Talk amongst yourselves and pick a race to do as a group! It’s a lot of fun and we usually plan on a group brunch afterwards.

Running Lights Are Available Again:  Now that it is dark at 8pm you should try to wear reflective clothing and/or lights so you are visible to traffic.  I sell the blue LED arm bands at cost – only 7.00 each.  Bring cash to your next run to pick one up.

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/
New Shirts: New shirts are here for picking up – 36.00 For Tank Top and 42.00 for T-shirt.
New Hats:  I have purchased Nike running hats and they have been embroidered with the Nik’s Chicks Logo.  They will be available for 35.00 each – no mark up just cost of hat and embroidery:) Check in with me before or after a workout!  Only 11 left.
Need A New Sports Bra?: I just bought a new sports bra online – Shefit!  It was featured on Shark Tank and my husband suggested I try one out. The fit is really good but I have an issue with the straps crossing over my sensitive trapezius muscle:( I am looking for a buyer for my size small (never worn) so I don’t have to pay for the shipping to return it. To see if it will be the size for you check out https://shefit.com/pages/size-chart.  I paid 75.00 for this really well made bra – asking 70.00.  Wish it worked out for me – it really strapped in the girls!
Babysitting:  Just a quick note to let you know my 16year old daughter Bayley is looking for babysitting opportunities:) 

This weeks workouts (Meet at 1438 Redwing Court):  

Thursday – October 12

Learn to Run 5km – Warm up walk 5 min, jog 20 continuous minutes (turn after 10), cool down walk 5 min, stretching

Learn to Run 10km – 5km with a 5 min tempo run

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2 Learn to Run 10km – 5km with 8 min tempo run

November1/2 marathon- 8km w hill repeat x 4

Saturday – October 14 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 5 min/walk 3 min/jog 8 min (turn after 4)/walk 3 min/jog 5 min, cool down walk 5 min, stretching

Learn to Run 10km – km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2 Learn to Run 10km – 10km

November1/2 marathon- 23km

Tuesday – October 17 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 10 min/walk 3 min (turn after 1.5)/jog 10 min, 5 min cool down walk, stretching

Learn to Run 10km – 5km

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Arizona 1/2 Learn to Run 10km – 5km

November 1/2 marathon – 5km

Thursday – October 19

Learn to Run 5km – Warm up walk 5 min, jog 25 continuous minutes (turn after 12.5), cool down walk 5 min, stretching

Learn to Run 10km – 5km with a 5 min tempo run

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2 Learn to Run 10km – 5km with 60 sec sprints x 5

November1/2 marathon- 8km w 60 sec sprints x 5

Saturday – October 21 8:00am Arizona 1/2 training begins today!

Learn to Run 5km -Warm up walk 5 min, jog 25 continuous minutes (turn after 12.5), cool down walk 5 min, stretching

Learn to Run 10km – 7km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2  – 11km

November1/2 marathon-15km

Tuesday – October 24 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 25 continuous minutes (turn after 12.5), cool down walk 5 min, stretching

Learn to Run 10km – 5km

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Arizona 1/2 – 8km

November 1/2 marathon – 8km

Have a wonderful week! Niki

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