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Mornington Chasers Newsletter

27 September 2015

Newsletter 27 September including Cross Country feature


....please go to the club website www.chaser.me.uk

In this Newsletter:

This week’s news plus:

- Club Championships
- Winter Series, help needed
- Coaching this week
- Cross Country special feature
- Results, reports and comments

This week:

A busy racing weekend for many Chasers, please see results section for a summary of who has been doing what and where including a few race comments and reports.

TUESDAY DOUBLE SOCIAL EVENING. After run tea includes chocolate mousse cake to celebrate Andrea’s 10 years as a member of the club followed by a pub night to say ‘Farewell’ to Becky Johnston. Everyone is welcome!

This year our club championship race is being held 1 November at the Mornington Chasers Regent’s Park 10K. When you register, please include that you are a member of Mornington Chasers so that you are included in the championships results. Details, as always available in the events section www.chaser.me.uk/calendar If you are injured or recovering from another race, please consider volunteering as a marshal so that you can still be part of the day.

CLUB WINTER SERIES 10K in The Regent’s Park
We now have a full complement of marshals for the first race in the series on 4 October – thank you to all of you who have volunteered. Marshals are needed for the subsequent five races too. These races are essential to the health of our club funds. Marshalling is just one of the many ways you can be involved with the club. Please email Avril to volunteer at avril.riddell@gmail.com

Tuesday, with the first Met League cross country race fast approaching, Avril leads an xc focussed session.
Thursday, track session with reps of 800m @ 10K pace and 400m @ 5K pace.
The session details are usually posted on our Facebook page on the day.
For details about other runs on Tuesdays and across the week, cycle rides and reps plus our Coach to 5K programme for non-members please see the club website or Facebook page.

Anna Waterman is the club captain with responsibility for Cross Country and has put together the following information. If you are new to cross country and would like to know more, Anna is very happy to chat with you or speak to any of the club captains. Also, this week Avril runs a special Cross Country focussed training session on Tuesday evening.

The XC race of the season is fast approaching, with the first Met League race in 2 weeks at Claybury. It would be great if we had a big turnout for the season! If you are new to XC, or haven't run since High School don't worry, these races have a lovely friendly atmosphere, and runners of all levels compete. Below are a few details that might be useful to new runners. 

CALENDAR – soon to be updated on the club website

10 Oct – Met League: Claybury 
24 Oct – North of the Thames, Kingsbury (sign up by 11th Oct)
7 Nov – Met League: Stevanage
14 Nov – SEAA London Champs, Parliament Hill (sign up by 19 Oct)
21 Nov – North London XC Champs, Hackney Marshes (sign up by TBC) 
28 Nov – Barnet & District Fraternity Cup, Trent Park (sign up for interest only)
05 Dec – Met League: Wormwood Scrubs
9 Jan – Middlesex Championships, Wormwood Scrubs (details TBC)
16 Jan – Met League: Horsenden Hill 
30 Jan – SEAA Main champs (sign up TBC)
13 Feb – Meg League: Ally Pally

Sometimes people travel together, usually organised on Facebook. Either Anna Waterman or a designated manager picks up the race numbers and sets up near the start line. A message is usually posted on Facebook with a location reference. At most races there should be the club flag to help. Please arrive at least 30mins before your race to get your race number, change into your race gear, warm up and get to the start line. Often the toilets are quite a distance from the start so it's always a good idea to go on your way to the race meeting point especially if you are short of time. Everyone walks to the race start together. When you finish you receive a numbered disc. You must keep this and hand it over to the race manager who writes your finishing place next to your name and returns the discs with the results. After you run you can either head home, or stay and watch the end of the races (last race is senior men) and enjoy the lovely cakes that are usually available. 
PLEASE NOTE: You must run in your Chasers singlet (not T shirt)

MET LEAGUE (Start Fitness Metropolitan Cross Country League)
Distance: 6km Women, 8km Men
Registration: No need to sign up in advance for these races. At the start of each season the XC manager gathers names, but this is just so we have some pre-printed numbers. 
Time: Races tend to start at 2pm for women, and 2.45pm for men but check in closer to the start of the season when all these details are confirmed.
Find out more at http://15o9.mj.am/link/15o9/nin082p/4/C66G8A0aPLpTxVdEoKINIw/aHR0cDovL3d3dy5tZXRsZWFndWUuY28udWsvZml4dHVyZXMuaHRtbA

Registration: Sign up is required for all of these races. Sign up on the 'Races' section by the required sign up date.
Distances: They vary between 6-8km for Woman, and 8km and up to 12km for Men. Find out more on the Races section.

A pair of shoes with spikes is a worthwhile investment (the spikes can be changed to varying lengths and with studs can be used for track too). You might be ok without them for some of the earlier races, but as soon as the rainy weather starts they are essential. The club owns a few pairs in limited sizes if you wish to try them out. Please talk to a captain on Tuesdays to check what is available. It's useful to buy some 9mm and 12mm spikes, and then you can change them depending how muddy it is on the day. Tip: Dipping the screw end of the spike in Vaseline makes them easier to remove and change size.
Other useful equipment is a garbage bag (to put your bag/clothes in whilst you run), a newspaper (to stand on while you change shoes), wet wipes, safety pins for race numbers and warm/dry clothes to change into (the fleecy Chaser hoody is a great warm layer).

To include your results in the newsletter please email Andrea (newsletter@chaser.me.uk) with the details. A brief description of what you thought of the race and if you would recommend it to others would be great too, but not essential. There is no need to send results from Club races such as Summer League, Southern Athletics League and Start Fitness Metropolitan Cross Country League as these are gathered by the team captains / event managers.

‘Saturday morning, Eton Dorney for a "different" triathlon relay event. 400m swim, 15k cycle, 5K run. The difference being that each team member consecutively completes each of the three disciplines, changing the timing chip each time. A well organised event, excellent weather, although a little misty at 7am, and a few swans to contend with (aren't there always?). Pleased with the result - 29th out of 52 teams and 3:03:22, although considering I hadn't done any cycling for over a month and hardly any swimming (except on holiday), and one team member was slightly hung-over after the rugby the night before, improvements could be made for next year. Well recommended. Jeanette's times were: 7:47 / 30:57 / 26:44 and mine: 8:25 / 29:09 / 22:47 (a pb 5k run for me, although according to many with Garmins it was about 200m short!).’ James Byford

‘A very scenic race along the Kennet and Avon canal, and passing through the Devonshire and Combe Down tunnels. The route was mostly flat, with a few sudden hills and slopes (and even a few trail sections). It was a hot day, but the tunnel and forest parts of the course offered some welcome cover from the sunlight. The final 5km was quite busy with cyclists, pedestrians and traffic lights though, so I can't recommend for a quick time. I would return to try the 10km race though!’
Simon Fitzmaurice: 1:37:36.8

‘A great day out - though flat it was not!
Unfortunately I lost the 90 minute pacers at about 12km, and the last 2km was hard work - looping the finish but not apparently getting any closer. Saw quite a few other chasers though...’ Ben Barker
‘Think I owe that one to John and Alice's marathon training plan and support!’ Emma Hayward
Ben Barker 1:32:56
William Watt 1:37:44 (pb)
Emma Hayward 1:38:49
Chi Ifeacho 2:05:58
Leyla Razavi 2:19:09

‘I think conditions were great, maybe got a bit warm around midday, but otherwise cool. Lovely and flat with free beer at the end. I think that is what people were aiming for!’ Danielle Smreczak
Ronan Hoare 2.59.52
Sebastian Rule 3.05.57
Andy Myers 3.27.31
Danielle Smreczak 3.35.10

Andrea Sanders-Reece 21:35

For those of you who are on STRAVA, we have a Mornington Chasers STRAVA group (http://15o9.mj.am/link/15o9/nin082p/5/T2S8xfnJn_Krf7r_Vk4ijw/aHR0cHM6Ly93d3cuc3RyYXZhLmNvbS9jbHVicy9tb3JuaW5ndG9uLWNoYXNlcnM). Members can like each other's activities, comment on them or simply see what others are doing.

Join the club's Facebook group or follow us on Twitter: @chasersldn