Speeding up for Spring - Week 6: Gearing up for the mile (approximately 1038 port-a-loos) Welcome to week 6 of Speeding up for Spring, Chasers! That pesky groundhog in Pennsylvania may have declared 6 more weeks of winter, but there is only 2 more weeks until we test out your training in our mile competition (routes to follow next week!). This week, we are still taking a break from Kenyan hills but instead will be including some threshold/tempo work along with some continued focus on mile-specific training. The Tuesday session some easy miles to warm-up, followed by some miles at tempo pace, and then some easy cool down miles. The exact mileage and pacing will depend on what you have put into the website for your goal times. Generally, your threshold pace should be what you can hold for approximately 1 hour at your best effort. For many runners, this will be somewhere between your 10k and 10 mile pace. This type of run can be a useful “bridge” between your longer Sunday runs and your speed work. If you want to read more from an expert, here is a nice article from Jack Daniels: https://www.runnersworld.com/advanced/a20807282/threshold-training/ For this week’s speed session, you will be honing in on that mile pace, doing the following: 8-10 x {400 (1mile pace) [2min static rest or recovery jog]}. Total 3200-4000m. Again, this week, I won’t provide a time-based alternative, as you will be able to best get that from the website. This is the session that will count toward this week’s leaderboard, so find a good spot and give it your all! The Chaser ladies are looking fierce! And finally, if you have ever wondered how many of “those that shouldn’t be named” are in a mile…well now you know 🙂 Happy Running! Sarah Training Leaderboard Congratulations to Kat on winning this week’s leaderboard with a fantastic score of 108.13% over a 5 mile time trial. This week’s leaderboard session is 8-10 x 400m at mile pace with 2 minute recoveries 1. Katherine Atkinson - Score: 108.13% Amazing what a gel before a run can do 🤩💪🔥 Sat 06 Feb Distance: 5.01 miles Time: 37:10 Pace: 7:25/mile 2. Lydia Thomson - Score: 99.01% 5 miler (ish) Sat 06 Feb Distance: 5.06 miles Time: 35:03 Pace: 6:56/mile 3. David Nelson - Score: 98.20% 5 mile TT Sat 06 Feb Distance: 5.00 miles Time: 36:50 Pace: 7:22/mile 4. Daniele Biagi - Score: 96.18% Unsuccessful attempt to drag my heart rate above 90% Fri 05 Feb Distance: 4.05 miles Time: 24:09 Pace: 5:58/mile 5. Carmen Harrington - Score: 93.18% Plague- avoid Ladysmith, Mafeking, Kimberley and Buller, I assume. Tue 02 Feb Distance: 5.09 miles Time: 44:40 Pace: 8:47/mile 6. Tom Craggs - Score: 92.09% Lunch Run Mon 01 Feb Distance: 4.04 miles Time: 24:53 Pace: 6:09/mile 7. Tony Him - Score: 91.64% Kenyan Hills 2x15 mins Wed 03 Feb Distance: 5.41 miles Time: 43:38 Pace: 8:04/mile 8. Chloe Bazlen - Score: 91.55% Morning Run Wed 03 Feb Distance: 4.48 miles Time: 41:12 Pace: 9:12/mile 9. Ian Harvey - Score: 87.03% Hal 6,5k Base Wed 03 Feb Distance: 4.05 miles Time: 38:24 Pace: 9:29/mile 10. Fiona Carr - Score: 86.80% Afternoon Run Wed 03 Feb Distance: 4.02 miles Time: 35:17 Pace: 8:47/mile Beginners 0K to 5K Course Following recent enquiries, our next 0km to 5km course will begin as soon as we are permitted to run in groups of at least 6 people - hopefully early spring. TBC. There is a waiting list and some of you have been on it for a while, patiently waiting for lockdown to lift! If you want a place, please register directly on this link as this enables me to fairly prioritise people based on time of signing up. The current waiting list is almost full, but it's always worth registering to secure a firm place on the waiting list. Hope to meet some of you soon - along with Matt Brand, Katherine Atkinson and Nicky Chorley who will be joining as new Beginner's run leaders. Laurie 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 Hidden Running Gems Hi everyone, your hidden running gems are going down well on Instagram, thank you for sending and please keep them coming! You can DM me or message either here or to Instagram. So far I’ve seen two runs on Strava to visit Carmen Ní Arachtáin’s tree . You can see all of our members top running spots at the link below including an epic run to Slough and the Capital Ring. https://instagram.com/morningtonchasers?igshid=euqlym70f8xm Thanks, Rebecca! X Layers of London For those that like to know a bit of history behind their running routes click here!  WW2 London County Council bomb damage surveys, Archive OS maps from 1890s, 1910, 1940s (useful for site history information) Great Fire of London, medieval, 1700s, 1800s maps...Geology maps, LIDAR topography. 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