Training Leaderboard We have a new training leaderboard which uses data from Strava to compute a score for each training run based on your current club handicap. We’ll be using this to organize training competitions. You can find more details of how it works here. Last week’s competition was for the best 10-12 x 300m interval session. Congratulations to our winner Tom Craggs 🏆. Tom’s new handicap is equivalent to an age grading of 77.95%, up from 70.32%. An awesome performance! Training Competition of the Week The Chingford League was meant to be the highlight of this week, but it is of course cancelled. As a substitute this week’s competition will be for the best performance for a continuous run over an approximate 5 mile distance. Rules: You must run at least 4 miles and less than 6 miles. You may stop your watch to cross the road or if necessary for social distancing, but you should try to keep the run as continuous as possible. Your run must be signed up for our training leaderboard and your run must be on the leaderboard by 5pm on Sunday. Privacy Policy Our privacy policy has been updated to include information on how we will use Strava data if you choose to sign up to our new training leaderboard. Top 10 Training Workouts of the Week 1. Tom Craggs - Score: 121.94% 14 x 30s / 60s (3km - mile pace) Sat 30 Jan Distance: 1.40 miles Time: 6:45 Pace: 4:50/mile 2. Rachel Rosenthal - Score: 120.85% Circles Wed 27 Jan Distance: 2.24 miles Time: 12:35 Pace: 5:38/mile 3. Lydia Thomson - Score: 117.15% Rainy speedy Sat 30 Jan Distance: 2.25 miles Time: 12:34 Pace: 5:35/mile 4. Katherine Atkinson - Score: 114.84% Intervals Sat 30 Jan Distance: 2.31 miles Time: 15:24 Pace: 6:40/mile 5. Alex Astley - Score: 114.64% Afternoon Run Fri 29 Jan Distance: 2.24 miles Time: 11:13 Pace: 5:01/mile 6. Laurie Boult - Score: 111.23% Intervals: 300 m/walk recovery (x10). John and Sarah own me. Sat 30 Jan Distance: 1.86 miles Time: 13:50 Pace: 7:25/mile 7. Daniele Biagi - Score: 109.83% Chasers' workout of the week: 15x300m + 450m (55-60s rest) Thu 28 Jan Distance: 3.12 miles Time: 16:00 Pace: 5:07/mile 8. John Armstrong - Score: 109.42% 12 x 300m Fri 29 Jan Distance: 2.31 miles Time: 12:00 Pace: 5:11/mile 9. David Nelson - Score: 108.84% 12 x 300m with 100m walk recs Thu 28 Jan Distance: 2.32 miles Time: 14:44 Pace: 6:21/mile 10. Jonathan Thomson - Score: 108.29% Afternoon Run Wed 27 Jan Distance: 2.48 miles Time: 14:04 Pace: 5:41/mile Speeding up for Spring - Week 5: More Pace Training and Friendly Competition I hope you’re all enjoying the new Leaderboard! For this week, we will be taking a break from Kenyan Hills, which should leave you plenty of time for the speed session as well as getting in this week’s competition of 4-6 continuous miles (the substitute Chingford League race). For the speed session this week, you will be focusing in again on practicing your pacing. It is a very similar session to the one you did two weeks ago, but this time you will be getting faster instead of slower. I know some of you found the first session challenging because you naturally ended up speeding up a bit instead of going slower. This can happen as your body warms up and finds its rhythm. However, that does not mean that this week’s session will necessarily be easier! In some ways, it should be harder because you will need to start out controlled so you CAN get faster. The original session via distance is: 4-5x {400m (10k pace) 400m (5k pace) 200m (3k pace), 200m (1m pace) [3min rest/recovery]} = Total 4800-6000m A time-based variation for this week is: 4-5x {2min (10k pace) 90s (5k pace) 1min (3k pace), 30s (1m pace) [3min rest/recovery]} = Total 20-25 min fast running with 12-15 min recovery Again, the most personalized way to do a timed version, though, will be to get your goal times from the website. If you want to do it by time, this is what I highly recommend. If your goal 10k time is <50 min, then the time-based suggestion above may have you trying to sustain some of the paces for too long. Similarly, if your 10k time is >55min, then the time-based suggestion may not push you hard enough. But, I want to give you the option if you did the time-based variation in week 2.  As always, warm-up with some easy running and drills and cool down with some easy running and stretches. For those of you who are coming back from illness/injury or may not have started from the beginning of Week 1, please do exercise caution as the sessions are meant to build on each other. Your cardiovascular fitness develops faster than musculoskeletal fitness. So for those easing back into running, please do ease back in. Although a run may feel easy and good on your lungs and heart, your muscles and tendons may not be there yet. (A lesson I am still learning!) Happy Running! Sarah Suggestions Hi everyone, the January book and film recommendations were great! Thank you very much. Just got me thinking that you lot are full of great suggestions. Please send me pics of your favourite routes and run locations with any hidden gems to share on Instagram. If you’re in the picture even better. FYI the routes section on the website is a fantastic resource if you’re after some running inspiration. Looking forward to seeing your routes, places and people! Rebecca Virtual Pilates Class Pilates led by Danielle Smreczak take place on Mondays at 6pm. Connection details will be shared on Facebook in advance. The recording for this week is available here. Social Media Although we can't all meet up in person at the moment, Mornington Chasers has an active and supportive community you can connect with online for latest news and to connect with other runners from the Club. See the links below. Links Send your stories to newsletter@chaser.me.uk. Home Facebook Twitter Strava