Update – September 28, 2017 – Lights Are Avail/Over 50?/5km Races/Facebook

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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”: Not sure if I am noticing my age more lately but it seems like articles on the subject of aging seem to find me. I came across this one today and am sharing with you because it reiterates what I have been saying for years – we need to keep moving!  I will definitely be buying this book for a motivational read:)

http://www.macleans.ca/society/health/older-faster-and-way-stronger/?utm_source=Facebook&utm_medium=Promo&utm_campaign=macleans&utm_term=q3&utm_content=society

This pictorial shows it’s never too late to become an athlete! http://www.bbc.com/news/uk-england-bristol-40886339  Maybe some of us will make the “honour roll” in 20-30 years:)

Run For The Toad on Saturday: Looks like there will be five of us on this adventure! I am happy to drive down to Paris – race starts at 9:40. I think we should leave around 7:30ish to allow time for picking up coffees and arriving with time to spare. Can chat tonight during our 5km easy run!

25km – Niki, Tania, Lisa B, Joanne W, Myriah

The rest of the ladies will meet at 8am as usual at the corner for your respective distances.

 

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

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)

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 – September 28

NEW Learn to Run 5km – Warm up walk 5 min, jog 90 sec/walk 90 sec/jog 3 min/walk 3 min turn and repeat, cool down walk 5 min, stretching

NEW 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 – 4km with 30 sec sprints x 10

November1/2 marathon- 7km with 45 sec sprints x 5

Run for The Toad – 5km easy

Saturday – Sept 30 8:00am

Sprint Tri – Race day

NEW Learn to Run 5km – Warm up walk 5 min, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog5 min cool down walk 5 min, stretching

NEW Learn to Run 10km – 7km

Holding on 5km – 5-7km

Holding on 10km – 10-12km

Arizona 1/2 Learn to Run 10km – 9km

November1/2 marathon- 15km

Run for The Toad – Race day!!

Sunday – October 1

8am ride – check https://www.facebook.com/groups/1735062546707044/

Sprint Tri – Bike 70 min

Tuesday – October 3 8:00pm

NEW Learn to Run 5km – Warm up walk 5 min, jog 3 min/walk 90 sec/jog 5 min/walk 2.5 min (turn)/jog 3 min/walk 90 sec/jog5 min cool down walk 5 min, stretching

NEW 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 – 10km w 20 min tempo

Run for The Toad – Recovery 5km – optional

Have a wonderful week! Niki

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