Update – March 28 , 2018 – Post-race Report/New Programs/Get a Road ID

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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”: Please winter…be gone!! With the longer evenings of daylight comes the wish for spring temps – I sure hope they come soon.  This weekend will mark the beginning of new running programs.  Grab a friend and come on out. Remember that these programs are FREE!  I love seeing familiar faces and new ones as more and more women carve out a little time for themselves to be active:)

Check out the Around the Bay 30km post-race report.  It was a brand new distance for 6 of our ladies and they nailed it!  We all finished under 3:30. If you start back to running now, you could be running this race next year:)

New Programs Begin March 31: I have more inquiries into when new programs will be starting. They will begin this upcoming Saturday, March 31! We typically have 8 week Learn to Run 5km (beginner) and 8 week Learn to Run10km (from 5km base) programs leading up to the Run for Women on May 26th  http://www.runforwomen.ca/register-s15475.   Here are your programs:  learn-to-run-5km-training-program-tths     10-km-program-from-5km-base-tths Print them off and stick on your fridge:)  Start some chatter in the Facebook Group https://www.facebook.com/groups/132984713404930/. (Send me a request to join)  Remember that the programs are free and bring some friends along.  Arrive a little early to fill out a waiver Nicole McLaughlin Waiver and Release and Emergency Contact Form.

Triathlons?: If triathlons or duathlons are of interest to you, then let’s look as a group to do a race in June.  Welland is June 24th, before kids get out of school. Here is your program Sprint Triathlon (14 week pgm) June 2018 Triathlons and Duathlons are a way to change up your training and have fun with a new challenge.

Around the Bay 30km Post-race Report: We all met around 7:30, stopped for coffee and found our premier parking spot! We had lots of time to settle in the stands of the Copps Coliseum in Hamilton, remove some layers of clothing, use washrooms and shake out the nerves.

We ventured to the starting chutes 10 min before the race start and were instructed to “back load” into the chute! We took a pre race shoe pic and Shelley did her last TFL stretch before starting forward.

The first 10km through Hamilton were anticlimactic with some ladies stopping for pee breaks, some rather unpleasant smells and a surprising headwind! The second 10km took us along Beach Boulevard (more head wind) and over the draw bridge to North Shore Boulevard – what felt like our home turf. We all felt good on those hills that we spend so much time training on.

Passing “unprepared” runners boosted our energy. The sun still shined and it warmed up through here as we finally had a tail wind. Lots of supportive spectators as we conquered the Valley Inn Hill and headed downhill on the home stretch.

The headwind came back so the downhill was negated somewhat.  The grim reaper told us “We should just give up now!” but we ignored his advice and kept on going.  The last 3km were challenging for all of us as the coliseum was in sight but still so far away! A couple of the ladies were surprised to see their husbands when finishing – good job fellas! It was thrilling to enter the arena and finish strong. 30km done!!! We regrouped at our seats, took pics, changed clothes and swapped stories. Another race checked off the list.

Congrats to everyone who ran on Sunday (including relay runners)!  So glad the weather was decent and everyone finished upright and smiling:) Looking forward to seeing what the next group challenge will be…

Nik’s Chicks Jackets or Long Sleeve Shirts: I have found a company that can supply custom Nik’s Chicks jackets for 58.00 and long sleeved tops 48.00.  If you are interested in a either let me know.  I can put in a request for sizing samples while we work on a new custom design for 2018:)

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

Sprint Stainless Velcro ID

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/

This weeks workouts (Meet at 1438 Redwing Court): 

Tuesday – Mar 27 8:00pm

Holding on 5km – 5-7km

Holding on 10km – 5-7km

ATB 30km  – Easy 5km or rest

Thursday – Mar 29 8:00pm

Holding on 5km – 5-7km with 400m repeats x 4

Holding on 10km -5-7km with 400m repeats x 4

ATB 30km – Easy 5km

Saturday – Mar 31  8:00am NEW programs start today!

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

NEW Learn to Run 10km – 5km

NEW Sprint Triathlon Welland – 38 bike/12run

Learn to Run 5km in progress – 5 min warm up walk, jog 3/walk 90/jog 5/walk 2.5/(turn)jog 3/walk 90/jog 5, 5 min cool down walk

Holding on 15km – 15km

Mississauga Full – 34 or 35km

Tuesday – Apr 3 8:00pm

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

NEW Learn to Run 10km – 5km

NEW Sprint Triathlon Welland – 27 bike/14 swim

Learn to Run 5km in progress – 5 min warm up walk, jog 3/walk 90/jog 5/walk 2.5/(turn)jog 3/walk 90/jog 5, 5 min cool down walk

Holding on 15km – Easy 5km or rest

Mississauga Full – 10km

Thursday – Apr 5 8:00pm

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

NEW Learn to Run 10km – 4 km w 30 sec sprint x 5

NEW Sprint Triathlon Welland – 30 run/24 swim

Learn to Run 5km in progress -5 min warm up walk, jog 3/walk 90/jog 5/walk 2.5/(turn)jog 3/walk 90/jog 5, 5 min cool down walk

Holding on 15km – Easy 5km w 30 sec sprint x 5km

Mississauga Full – 10kn w 400m repeats x 10

Saturday – Apr 7 8:00am

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

NEW Learn to Run 10km – 6km

NEW Sprint Triathlon Welland – 43 bike/12 run

Learn to Run 5km in progress – 5 min warm up walk, jog 5/walk 3/jog 5 (turn after 2.5 min)/walk 3/jog 5, 5 min cool down walk, stretch

Holding on 15km  – 15km

Mississauga Full – 20km

Tuesday – April 10 13 8:00pm

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

NEW Learn to Run 10km – 5km

NEW Sprint Triathlon Welland – 29 bike/14 swim

Learn to Run 5km in progress – 5 min warm up walk, jog 8/walk 5 (turn) jog 8, 5 min cool down walk, stretch

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Holding on 15km – 7km

Mississauga Full – 10km

Thursday – Apr 12 8:00pm

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

NEW Learn to Run 10km – 4km w hill

NEW Sprint Triathlon Welland – 25 run/14 swim

Learn to Run 5km in progress- 5 min warm up walk, jog  20 continuous minutes (turn after 10), 5 min cool down walk, stretch

Holding on 15km – 7km

Mississauga Full – 10km/hill x 6

Saturday – Apr 14 8:00am

NEW Learn to Run 5km – 5 min warm up walk, jog 90/walk 90/jog 3 walk 3 (turn and repeat),  5 min cool down walk, stretch

NEW Learn to Run 10km – 6km

NEW Sprint Triathlon Welland – 48 bike/12 run

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

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Holding on 15km – 7km

Mississauga Full – 38 or 40km

Tuesday – Apr 17 8:00pm

NEW Learn to Run 5km – 5 min warm up walk, jog 90/walk 90/jog 3 walk 3 (turn and repeat),  5 min cool down walk, stretch

NEW Learn to Run 10km – 5km

NEW Sprint Triathlon Welland – 31 bike/14 swim

Learn to Run 5km in progress – 5 min warm up walk, jog 10/walk 3 (turn)/jog 10/, 5 min cool down walk

Holding on 5km – 5-7km

Holding on 10km – 5-7km

Holding on 15km – 7km

Mississauga Full – 10km

Thursday – April 19 8:00pm

NEW Learn to Run 5km – 5 min warm up walk, jog 90/walk 90/jog 3 walk 3 (turn and repeat),  5 min cool down walk, stretch

NEW Learn to Run 10km – 5km w 400 m repeat x 3

NEW Sprint Triathlon Welland – 32 run/24 swim

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

Holding on 5km – 5-7km w hill x 1

Holding on 10km – 5-7km w hill x 1

Holding on 15km – 7km

Mississauga Full – 10km/400m repeat x 10

Saturday – April 21 8:00am

NEW Learn to Run 5km – warm up walk 5 min, jog 3/walk 90/jog 5 walk 2.5 min (turn), jog 3/walk 90/jog 5, 5 min cool down walk

NEW Learn to Run 10km – 7km

NEW Sprint Triathlon Welland – 53 bike/12 run

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

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Holding on 15km – 15km

Mississauga Full – 20km

Find your happy pace!   Niki

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