Update – September 25, 2018 – NC Clothing/Strength Training /Nov. Races

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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”:  It’s update time:) It’s been fantastic to see new faces and returnees out.  One of these days we will all be out at the same time!  In the next few weeks the programs begin to stretch out and get longer.  Remember it’s all about covering the distance and don’t worry about having to take walk breaks or your pace.  As your cardiovascular endurance gets better these will change.  

Order your Nik’s Chicks custom clothing by October 2 – see info below.  Get signed up for a race to motivate you to get all three runs in during the week! Put your $ down and see the compliance go up! Want to start strength training? Join the Nik’s Chicks Strength Challenge – details below.  We all do more when we have others depending on us:  As the weather turns “Fallish” it’s the perfect time of year to run! Come on out!

NEW ORDER OCTOBER 2 – Nik’s Chicks Jackets, Long Sleeve Shirts, Tops: The new jackets and long sleeve tops are in. Check in with me to arrange a pick up. In case you missed the deadline or are new to the group and would like some Nik’s Chicks gear, I am putting in an order on OCTOBER 2 – jackets, long sleeve shirts, tank tops, etc.  Just need a minimum order of 10 items! For more info on the articles available check out https://www.champ-sys.ca/pages/running   We have previously ordered the Apex Windguard jacket 74.00, Women’s specific performance lite singlet 36.00, Women’s specific performance lite training top 40.00, Bella racerback 44.00, Women’s performance lite long sleeve 47.00. I have smalls avail in all styles for trying on. Other runners have other sizes. Prices don’t include shipping and taxes.  The design is below:

Strength Training:  We all know that there are many benefits to strength training: better posture, muscle balance, decreased injuries, etc. but it seems our best intentions fall by the way side when “life” gets in the way.  I am proposing a new Facebook group for those Chicks who need a nudge and some accountability.  I will be starting my own in home routine of 25-30 min strength/cross training on M, W, F mornings. I am signed up for Beachbody on demand https://www.beachbodyondemand.com/  (99.00 for 12 months) so I have access to all of their programs (on multiple devices) and I can pick and choose what I am in the mood for – as long as I do it three times a week. There are also 3 and 6 month options. If you feel like you want to join in with the “nudging and doing” 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:)  Make it your ticket to compliance!!

New Programs Underway: We  began new programs in early September and are into week 3.  We meet at the corner of Blackbird Crt. and Westoak Trails Blvd. at 8pm Tues and Thurs and 8am Sat.  Come earlier if you are new to the group and need to sign a waiver Nicole McLaughlin Waiver and Release and an emergency contact form I have. Please chime in on Nik’s Chicks Facebook Group (instructions below) if you are a returning runner or new runner so everyone will have an idea of numbers….and you will be more likely to show up!! If you are late to the party, bring a friend and start from Day 1. Not a problem:)

This year we will be training for the Hamilton Road to Hope Races on Nov. 3 and 4th. The 5 and 10km races take place on November 3 and the 1/2 is Nov. 4.  Here are your programs: learn-to-run-5km-training-program-tths    10-km-program-from-5km-base-tths   Road to Hope Half Marathon Modified Training Program  You can register for the races at http://www.hamiltonmarathon.ca/   Use this promo code  at registration to save 5.00

NICKSCHICKS18
Let me know when you have registered and what race you will participate in. I will post names here.

5km:

10km: Niki, Danielle?, Sabrina?, Christina B?, 

Half:  Christine G?, Christine A?, Anca? Sara? Lee-Ann

October 4 – Bronte Provincial Park Rotary Turkey Trot    All of the proceeds of the event go towards charities supported by Rotary and this year Shifra Homes and Halton Women’s Place are going to receive the lions share of the donations.  Register at https://rotaryturkeytrot.ca/

November 18th Half Marathon:  We are looking at a November 18th Half in Naples, Florida:) http://www.napleshalf.com/  One of our Chicks owns a home in Naples that she rents  https://www.vrbo.com/617040 and flights were 450-525 return. So far 6 of us are on board.  Nothing like a destination race to get you out of Oakville and have some run and fun!

Timeline:  Learn to Run Half Marathon program begins September 8(from 10km base) Naples Half Marathon Training Program

Let me know if you are “in”! Niki, Shelley, Lisa, Tania, Jo W,  Jenn,   Myriah?, Anabel?, , Cristina C?, Sara P?

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/

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

Learn to Run 5km, 10km and Half Marathon began September 8  

Saturday – September 22 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 90 sec/walk 90 sec/jog 3 min/walk 3 min – turn and repeat, 5 min cool down walk
Learn to Run 10km – 6km
Road to Hope 1/2 – 13km
Naples 1/2 – 15km

Tuesday – September 25 8:00pm

Learn to Run 5km -Warm up walk 5 min, 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
Road to Hope 1/2 – 9km
Naples 1/2 – 9km

Thursday – September 27 8:00pm

Learn to Run 5km – Warm up walk 5 min, 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 with 5 min tempo (slightly faster pace)
Road to Hope 1/2 – 6km w 400m repeats x 4
Naples 1/2 – 6km w 400m repeats x 4

Saturday – September 29 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 3/walk90 sec/jog 5/walk 2.5 min/turn jog 3/walk 90 sec/jog 5, 5 min cool down walk
Learn to Run 10km – 7km
Road to Hope 1/2 – 17km
Naples 1/2 – 12km

Tuesday – October 2  8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 3/walk90 sec/jog 5/walk 2.5 min/turn jog 3/walk 90 sec/jog 5, 5 min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 9km
Naples 1/2 – 9km

Thursday – October 4 8:00pm

Learn to Run 5km – Warm up walk 5 min, jog 3/walk90 sec/jog 5/walk 2.5 min/turn jog 3/walk 90 sec/jog 5, 5 min cool down walk
Learn to Run 10km – 5km w hill x 2 (headlamps)
Road to Hope 1/2 – 6km w hill x 3 (headlamps)
Naples 1/2 – 6km w hill x 3 (headlamps)

Saturday – October 6 8:00am

Learn to Run 5km – Warm up walk 5 min, jog 5/walk 3/jog 5 (turn)walk 3/jog 5, 5 min cool down walk
Learn to Run 10km – km
Road to Hope 1/2 – 15km
Naples 1/2 – 17km
MondayOptional Thanksgiving Day Run – chime in on FB for various distances
Tuesday – October 9 8:00pm
Learn to Run 5km – Warm up walk 5 min, jog 8/walk 5 (turn after 2.5) jog 8, walk  5 min cool down walk
Learn to Run 10km – 5km
Road to Hope 1/2 – 10km
Naples 1/2 – 10km

Find your happy pace!   Niki

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