The doors of The Dial Inn are open once again for the Chaser Monthly Pub Night. Join us tonight at 7:30pm for a pie and a pint over zoom.
This week's Fartlek session set by coach Donal is two sets of 2,3,4 (explained below). Again it's just over an hour for the whole session. Don't be concerned about hitting exact paces just go off your effort level, especially if you're doing this later in the day. Try to keep the pace of the reps as consistent as possible, if you're having to walk the recoveries then you may be running the efforts too hard.
*Warm up (lunges, butt kicks, high knees and some hip mobility)
*2 x (2-3-4) =
2 minutes @ 10k effort w/ 2 min jog recovery
3 minutes @ 10k effort w/ 3 min jog recovery
4 minutes @ 10k effort w/ 4 min jog recovery
*Cool down - 15 minutes
The download is the same type as before; a Garmin*fit file that can be dropped into your workout folder on your watch.
Enjoy and stay safe chasers!
This week we have been chatting to James Murphy and Rosie Dougherty about their favourite routes, races and post run snacks! Thank you to James for coming up with the Meet the Chasers feautre! Keep an eye on the Facebook and Instagram page to see who we will be chatting to next!
Virtual fitness classes for this week are listed below. More information and connection details can be found on the calendar and Facebook page.
Laurie Boult disco-danced an entire Marathon to help Age UK's Coronavirus Emergency Appeal. http://www.justgiving.com/boultyruns
Viola is running the Brighton Marathon to help the fight against bile duct cancer in memory of Daniela. https://fundraise.cancerresearchuk.org/page/viola-fuckbileductcancer
Juliette Westbrook is running the Manchester Marathon (her first marathon) for Cancer Research UK.
Chloe Bazlen is running the Edinburgh Marathon (her first marathon) for Alzheimer's Society in memory of her grandma, Helen Ranstrom, who passed away from Alzheimer's in November. https://www.justgiving.com/fundraising/chloe-bazlen1
Stephen West is raising money for The British Heart Foundation, you can sponsor him using this link: https://www.justgiving.com/fundraising/stealthness
Sarah Funderburk is running London Marathon in aid of The TLC Foundation for Body-Focused Repetitive Behaviours. https://give.everydayhero.com/us/running-for-bfrb-awareness
Matt Brand is running in memory of his Uncle Jeff who passed away last yearhttps://www.justgiving.com/fundraising/mattbrand2020
Please get in contact with firstname.lastname@example.org if you would like your fundraising link to be added to the next newsletter.
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.
|Thu 4 Jun 2020||Virtual Strength and Conditioning session||Other|
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