Mornington Chasers Regent’s Park 10K The first race of the MCRP10K series took place this Sunday 2nd October.  The sunshine brought out a good turnout with runners up 37% on last year.  We have changed our event organiser this year who have helped to reinvigorate the race.  It was a great day with our Chaser pacers helping a number of runners to PBs, a bespoke Chasers medal and scrumptious flapjacks.  The day was topped off by Chaser Matt Chataway winning the men’s race.  Many congratulations to him and Helen Gray of the Serpentine club who won the women’s race.  Hope all Chasers take the opportunity to experience and enjoy this iconic London 10K either as a volunteer or runner.  Here are some photos of the day.  Pub night It’s pub night this Tuesday. Tables are booked from 8.30 onwards at Tapping the Admiral. Nelson is looking forward to seeing you all. Spooky Run III It’s time to start planning your outfit for Spooky Run III. This is a spine-chilling head-torch run across Hampstead Heath to celebrate Hallowe’en on Tuesday 1st of November. It is conveniently also pub night. We meet at Talacre at the usual time. It will be about 6 miles and the pace will be suitable for anyone who can just about manage 6 miles. A head-torch is ideal, failing that you can probably get away with an ordinary torch. Fancy dress is also recommended. You can read more about the Highgate Vampire here. Dates for Your Diaries The Christmas party will be held at the Grafton on 2nd December, get it in your diary now! The club AGM will also be held in the Grafton on 14th November. Coached sessions this week Tuesday's coached session is set for Primrose Hill with an easy run / jog from Talacre to the central lamp-post (the one I name the Lion, the Witch and the Wardrobe lamp-post). Warm-up drills (between two lamp-posts on flat ground), 2 x hamstring sweeps (toe up towards calf, foot a short way forward and sweep down and through with arms as low as you can go, use core muscles to bring yourself up and facing forward between each leg, arm sweep) - if you don't feel it in your hamstring, ie the back of your thigh, then adjust the length of your step and depth of sweep until you do; 2 x high-knees - arms at 90 degrees driving back as if running; 2 x high skips; 10 x squats; 10 x knee hugs - each leg moving forward. 4 x strides, build up to 85% effort, hold between two lamp-posts, ease down. Main set: 10 minutes at threshold effort - start at LWW Lamp-post and run up Primrose Hill, across the top and down the well lit section that we usually use for hill sprints and back along flatish path - repeat for 10 mins. 90-120s recovery jog, standing back to start + 5 x 2 mins @ 5K pace (with 60s standing recovery between each) on the small well lit lower triangle (90-120s recovery jog, standing back to start) + 10 mins threshold as per first part. Re-group, easy jog back to club. Essential to stretch out all leg parts plus arms. Notes: keep focussed on path ahead, drive arms backwards to help you up the hills. Keep light and quick on your feet, where possible landing mid-foot going both up and down (resist over-striding, try and keep body mass over landing foot). Apologies for not being with you to take the session. Have fun and watch out for each other. I'll see you as usual the following week for the final of this series of sessions in preparation for the first Met League Cross Country race. - Andrea Thursday’s session will be at Parliament Hill track, led by Chris.  Details will be posted on the Mornington Chasers Facebook page in advance for anyone unable to attend.  Thursday’s sessions can also be found here.  Race Reports High Weald Challenge 50k Ultra Trail, 25 September I wanted to tell you about a really great race I did this past weekend - the High Weald Challenge 50k Ultra Trail in Groombridge, East Sussex.  It's a new-ish trail ultra, in its second year I think, with a trail half marathon option available for the first time this year too.   The 50k route was quite a challenging course with a fair bit of self-navigation through beautiful (undulating) Sussex countryside.  The race was so well-organised, friendly and inclusive (there's an 8-hour cut-off) but with plenty of room to do well at the sharp end too - the winner came in at just under 4 hours. This was my first ultra and I can really recommend it.  Great fun!  - Lorna Elcock Bournemouth Marathon, 2 October Nice route with great sea views. Along seafront by the colourful beach huts and up/down Boscombe and Bournemouth piers. Very well organised with plenty of enthusiastic marshals. 4:18:31 - Eamon Byrne If you have something to say about a race you’ve run or can recommend any upcoming races, please email newsletter@chaser.me.uk.  Calendar Here's whats happening over the next few weeks other than our usual Tuesday, Thursday and Sunday runs. You can find our full calendar on the website. Date Event Type Sign-up link Tue 4 Oct 2016 Pub night Social Mon 10 Oct 2016 Committee Meeting Other Sat 15 Oct 2016 Start Fitness Met League - Claybury Cross Country Sun 16 Oct 2016 Cabbage Patch 10 - (Chaser Club 10 Mile Championship) Road Sun 16 Oct 2016 Cabbage Patch Lunch Social Sign up to eat! We are also currently taking names for the following events. Date Event Type Sign-up link Sun 6 Nov 2016 Regent's Park 10K - 6th November (Club Championship) Road Sign up to marshal (7 of 12 left) Sat 19 Nov 2016 SEAA London Cross Country Championships Cross Country Sign up to run Sun 20 Nov 2016 St Neots Half Marathon Road Sign up for transport Sun 4 Dec 2016 Regent's Park 10K - 4th December Road Sign up to marshal (2 of 12 left) Sat 7 Jan 2017 Middlesex Cross Country Championship Cross Country Sign up to run Sun 8 Jan 2017 Regent's Park 10K - 8th January Road Sign up to marshal (9 of 12 left) Sat 28 Jan 2017 Southern Cross Country Championship Cross Country Sign up to run Sun 5 Feb 2017 Regent's Park 10K - 5th February Road Sign up to marshal (11 of 12 left) Sun 5 Mar 2017 Regent's Park 10K - 5th March Road Sign up to marshal (12 of 12 left) Results If you want to upload a photo or your results are missing, visit log in to our website and update your picture and Power of 10 ID. Larking Gowen Ipswich Half Marathon (Ipswich), 18/09/2016 HM Ian Girling 91:33 (91:31), 35 (7) Parkrun 24/09/2016 Alexandra Palace Hannah McQuarrie 24:57, 58 (1)   Anne Caspi 27:34, 102 Colchester Castle Park Paul Matthews 27:24, 151 Hampstead Heath Gary Homewood 24:12, 45   Stephen Nash 28:30, 116 Highbury Fields Fiona Russell 22:15, 65 (1)   Eamon Byrne 22:33, 69   michele Griffiths 25:22, 129 (1)   Rafaele Lamour 27:00, 171 Kingsbury Water Park Michael Shelton 20:16, 15 Wimpole Estate Victoria Cleaver 36:48, 272 Berlin Marathon (Berlin), 25/09/2016 Mar John Mehrzad 3:05:43 (3:05:09), 1933 (439) NEW PB BMW Berlin Marathon (Berlin, GER), 25/09/2016 Mar John Mehrzad 3:05:43 (3:05:09) NEW PB   Danielle Smreczak 3:38:16 (3:31:53) NEW PB   Avril Riddell 4:14:54 (4:10:34) Ealing Half Marathon (Ealing), 25/09/2016 HM Dave Glencross 84:31 (84:25), 75   David Thorne 84:51 (84:46), 78 (13)   Jonathan Thomson 89:24 (89:19), 176   Ben Barker 90:15 (89:55), 205   William Watt 99:40 (98:50), 596 (132)   David Nelson 1:44:49 (1:44:05), 924   Kay Gillett 1:55:01 (1:52:33) NEW PB   Ciara McManus 2:05:23 (2:01:02), 2449 (172) NEW PB   Chiagozie Ifeacho 2:07:22 (2:01:59), 2564 (189) NEW PB   Jennifer Moore 2:14:19 (2:09:25), 2981 NEW PB Royal Borough of Kingston Half Marathon (Kingston upon Thames), 25/09/2016 HM Daniel Hedley 1:53:37 (1:52:50), 315 Windsor Half Marathon (Windsor), 25/09/2016 HM Charlotte Lund 1:48:36 (1:46:59), 804 NEW PB   Darcy Fautz 2:32:09 (2:23:54), 3431 (74) NEW PB Brooks Serpentine Last Friday 5K (London Hyde Park), 30/09/2016 5K John H Grigg 36:09, 283 (3) Bank of Scotland Great Scottish Half Marathon (Glasgow), 02/10/2016 HM Gary Clarke 93:33 (92:30), 656 (94) Links Home Facebook Twitter Strava