Speeding up for Spring Part 1 - Week 8: Spring and speed is in the air You’ve made it to the last week of Part 1 of the Speeding up for Spring Schedule, Chasers. Congrats! What better way to celebrate than a mile time trial?! 😉 There is still a bit of work to do this week before the time trial though, so let’s get to it! First up, we have a progression run, which will help you with some eventual longer distances. The total length of the run is 1 hour, broken down as follows:  10 min of easy running to warm up  40 minutes where you progressively get faster every 10 minutes. The guide for the pacing is your estimated marathon pace + 20 sec for the first 10 minutes, and then speed up by 10 sec for each subsequent 10 min. This is assuming you are calculating your pace min minutes/mile! If you’re calculating in min/kilometer, then it’s more like 6 or 7 sec every 10 minutes. This is a guide though; essentially you’ll want to go a bit slower than a steady pace at the beginning and then be going a bit faster than a steady pace by the end. Don’t go crazy, because you’ll need those legs for the mile time trial! 10 min of easy running to cool down For your usual Thursday speed session, you will be warming up the legs for the mile time trial. It’s just an easy 3 miles run followed by 4 sets of 100m strides at the end to get those legs ticking over. You can obviously choose to do the mile trial at a time that suits you best, but the schedule is optimized to give you a several days after the progression run of easy running before “race day”. As a reminder, the two “official routes” for the mile are either in Regent’s Park or Victoria Park. See the Strava links below. Regent’s Park – https://www.strava.com/routes/2789261528418718246 Victoria Park – https://www.strava.com/routes/2796131768464354712 Good luck with the time trial this week, have fun and run safely! This means being cautious of others as well as warming up and cooling down appropriately. Part 2 of the Speeding up for Spring Schedule will be posted soon. Happy Running! Sarah Training Leaderboard This weeks leaderboard winner was Marc Henrion who got into the online training spirit with a superb score of 117.31% around the COM Sports Complex track in Blantyre, Malawi (picture above). Marc’s handicap has gone from 68.22% to 72.75%. Two other notable performances this week were: Sarah Hamilton scoring 105.50% for a continuous run, presumably setting herself a substantial new PB. All for nothing of course. Tom Craggs coming second on the leaderboard despite having his handicap trashed just a couple of weeks ago. We’re now looking for the best mile time trial. Might be a good idea to pair up with someone who will push you along. 1. Marc Henrion - Score: 117.31% Morning Run Wed 17 Feb Distance: 3.07 miles Time: 16:32 Pace: 5:24/mile 2. Tom Craggs - Score: 111.36% 6 x 600m (3) Wed 17 Feb Distance: 2.24 miles Time: 10:59 Pace: 4:55/mile 3. Bruno Papadacci - Score: 108.77% 8 x 1k Tue 16 Feb Distance: 4.97 miles Time: 27:07 Pace: 5:27/mile 4. Alex Astley - Score: 108.12% Afternoon Run Fri 19 Feb Distance: 2.98 miles Time: 16:08 Pace: 5:25/mile 5. Jonathan Thomson - Score: 107.73% 8X600 Thu 18 Feb Distance: 2.98 miles Time: 17:10 Pace: 5:46/mile 6. Lydia Thomson - Score: 107.52% Last week’s track sesh Wed 17 Feb Distance: 2.50 miles Time: 15:17 Pace: 6:07/mile 7. Matteo Carminati - Score: 107.07% Evening Run Thu 18 Feb Distance: 5.22 miles Time: 37:33 Pace: 7:11/mile 8. Gaby Anderson - Score: 106.27% Morning Session with Ellie Fri 19 Feb Distance: 3.27 miles Time: 24:53 Pace: 7:36/mile 9. John Armstrong - Score: 104.47% 7 x 600m Fri 19 Feb Distance: 2.52 miles Time: 13:47 Pace: 5:28/mile 10. Daniele Biagi - Score: 103.07% Again 10x600 (70s rest) - Maybe the last of the week, maybe. Thu 18 Feb Distance: 3.79 miles Time: 21:01 Pace: 5:33/mile Virtual Pilates Class Pilates led by Danielle Smreczak take place on Mondays at 6pm. Connection details will be shared on Facebook in advance. 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