Race Recap – Friday 5000m and Summer League Perivale Well done to the Chasers who raced at Finsbury Park last week, there was a great atmosphere on the night and word on the street is that a few well earned PBs were achieved. On Sunday a decent Talacre of Chasers ventured west to Perivale. The conditions were perfect for the holy trio of 5 miles, overflowing picnic and enforced relays. Particular congratulations goes to the Byrne Bunch for racing the B2 race. Currently Mornington Chasers are holding up 5th position just above Sudbury Court, with three events still to go there is all to play for and there is no reason why we should not be cementing a top 4 position ahead of our London neighbours. The next fixture is 17th July at Dulwich Park. Nick has organised a coach for the shlep South of the river. Details are here. Calling previous Beginners graduates - Laurie Boult If you previously graduated from our Beginners 0k-5k course but didn't end up joining the club (or you joined but didn't continue running with the club), I'd love to hear from you to understand more about why you didn't continue, and what would help you to regain your love of running. In previous years we have always offered opportunities for beginners grads to progress beyond 5k. Sam Blackburn has previously led 5k to 10K follow-on programmes, Diane Morrison and Andrew Disley regularly led more accessible paced runs too. Phil and Liz now provide a more formalised 'improvers' programme to all new beginners grads.   However, if you're a previous beginners grad who may have missed out on any of these opportunities, or who needs some support and encouragement to get back out running, I'm offering to lead a few easy-paced 5k runs to get you back up and running - as it were! This offer is specifically for ex-Beginners grads and you'll need to be a member to take part or to take up temporary 4-week membership to trial your interest.  I'll be offering the runs from Tuesday 12th July for a few weeks.   I'll drop a note in the calendar, but please email me at welfare@chaser.me.uk or text me if you still have my number from beginners WhatsApp groups. Sarah’s words of wisdom Marathon training tip of the week #2: don't just run What do I mean by "don't just run"? Well, running, especially marathon training, puts repetitive strain on your joints, muscles, tendons. To help prepare your body for the increase in load that comes with marathon training, you need to be doing some strength and conditioning as well. This doesn't mean you have to bang it out at an expensive gym multiple times a week. A few key running-specific exercises twice a week is a good place to start. If you need some ideas, a lot of us in the club highly rank Mechanics of Movement. If you're not sure when to do your S&C, just try to avoid doing it right before a tough session so your legs are fresh for the session. So for example, if you're going to be training harder on Tuesday and Thursday evenings with the club, you can add in some S&C on Friday and Sunday. Thanks to Sarah for organising the £10 Big Half entries. Such great value for a big city race. There are some entries that were requested but not yet used. Could you let Sarah know if they are no longer required? Southern Athletics League Date: Sat 16 July 2022 Time: 12:00 The 3rd fixture is again at Lee Valley (N9 OAR). We'll add more details closer to the day. Typically you'll need to sign up and declare which events you'd like to do on the Thursday before. Golden Stag Date: Fri 22 July 2022 Time: 18:30 The Golden Stag is back! if you loved the Finsbury 5Ks you will love this and if you missed the Finsbury 5Ks you've got to do this! Organised by our very own Rob Scott and the good folks at Barnet and District, this really is great event. Sign up here London Heathside Finsbury 5000m – Rebecca Taylor 5000m, 5K, 3 and a bit miles, a parkrun, 5 laps of the inner circle. You say potato, I say potato – there are many ways to skin a cat and many possible outcomes in a 5000. I’d been cranking some summer 5Ks out, getting some turnover ahead of marathon training. A cocky feeling I can tickle my time down to 19 something keeps me at it. 19:67 at a parkrun? Does that count? Maybe in Finsbury 19:5something?? A focus on a time based outcome can be hard to avoid, and track can be an unkind learning environment. A giant tape measure with a huge clock. Open, vast and expansive like a Salvador Dali nightmare, it's the perfect setting for the last of my pre marathon burn ups.  I tell everyone about it, make it a thing and we’re having a shin dig. There are tonnes of us and most of us are running it. In the race I’m nervous and exposed, breathing feels hard and I’m coming off of the pace. Time to re assess. Finsbury 5000 Outcomes The great effort and mental grit of people who run  Seeing people you like do well Toasting Charlie before he leaves us for America People kindly pinning race bibs on your back Toeing the line banter Beating a man in alphaflys  A favourite neighbour coming to watch  Admiring Nicky in civilian clothing (so stylish) Jodie winning her race Enjoying the EEEs working together John pacing a gang and staying pain free  Joe’s commentary Finishing a race when you really, really wanted it to stop Lenny from Heathside’s beautiful photos Dramatic sunsets Beer, beer, beer (Henry goes faster after a glug of beer it turns out) 12 opportunities to cheer your mates Being less than half an hour away from marathon training Lauren and Thomas duking it out and horizontally skydiving into a Sprinttt Finishhhh! See you on the outer circle x Fundraising Pages Rahul Mohindra On September 25th 2022 I will be running the Berlin Marathon in aid of the MS Society. This cause is close to my heart as my dad has Multiple Sclerosis and I've seen first hand how this debilitating disease can affect an individual and those who provide support. Watching someone you care for gradually decline to the point that they are bed-ridden and entirely dependent on others is painful to experience. I believe one of the best ways I can give back is to raise awareness and funds for a great organisation like the MS society, who work tirelessly to help people suffering with this illness. I was originally scheduled to run this race in 2020, however the event was of course cancelled due to the Covid-19 outbreak. Nonetheless here we are 2 years later, but with the same motivation. The hard work has already begun, training is in full effect, and I will be ready come race day! My fundraising target is £450, having previously raised £300 back when I originally started this endeavour in 2020. Any donations you can provide, little or large, are greatly appreciated! Philip Barnes This October, I will be running the London Marathon 😃! Now over 8 months into training as of writing this, and with almost 800km under my legs, I am raising money for the charity, Mind. Being such an important cause and with mental health affecting millions of us in the UK alone, I have pledged to raise at least £2,000! 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. 16/07/2022 Athletics Fixture 3 Join - deadline 2022-07-14 17/07/2022 Summer League | Dulwich Park Confirmed 31/07/2022 Summer League | Regents Park To Volunteer - deadline 2022-07-15 08/07/2022 Ceilidh 09/07/2022 Maverick Chiltern Ultra 09/07/2022 Hassocks to Brighton Join 12/07/2022 Beginners week 4 - volunteers Volunteer (3 of 5 left) 19/07/2022 Beginners week 5 - volunteering Volunteer (3 of 5 left) 26/07/2022 Beginners week 6 - volunteering Volunteer (4 of 5 left) 10/07/2022 Runthrough Regents Park 5K/10K 02/08/2022 Beginners week 7 - volunteering volunteer (4 of 5 left) 22/07/2022 The Golden Stag 07/07/2022 Track Thursday Sign Up here 19:20 We are also currently taking names for the following events. 09/08/2022 Beginners week 8 - volunteering volunteer (4 of 5 left) 13/08/2022 Graduation Parkrun Join us! Results If you want to upload a photo or your results are missing, log in to our website and update your picture and Power of 10 ID. Summer League fixture 1 (Headstone Manor ), 19/06/2022 5M Amin Adan 00:35:17 (00:35:17), 71 (11) [62.73%] NEW PB Parkrun 25/06/2022 Hampstead Heath Andrew Farrell 20:55, 23 (1) [70.52%] Tour of Merseyside Thurstaston 10K (Caldy), 27/06/2022 10KMT Paul Simons 43:07 (43:05), 17 (1) [74.74%] Sri Chinmoy 5K (Battersea Park), 28/06/2022 5K Andy Davies 17:50, 76 [72.90%] NEW PB   Alex Renton 20:30, 126 [68.78%] NEW PB   Jodie Pearlman 20:47, 133 (14, -) [71.05%] NEW PB   Carl Heron 20:51, 134 (6) [76.58%]   Daniel Lewis 20:54, 137 [68.50%]   Hattie Lowe 20:54, 138 (16, -) [70.65%] NEW PB   Rosie Young 21:02, 140 (17, -) [70.21%] NEW PB   Ellie Holloway 21:27, 148 (19, -) [68.84%] NEW PB   Juliette Westbrook 21:35, 150 (20, -) [68.42%] NEW PB   Gaby Anderson 22:05, 158 (24, -) [66.87%] NEW PB Tour of Merseyside Sustrans Cycle Trail 10 (Liverpool), 28/06/2022 10MNAD Paul Simons 65:57 (65:54), 14 (1) [80.22%] Tour of Merseyside Raging Red Bull 5 (Liverpool), 30/06/2022 5MNAD Paul Simons 31:11 (31:09), 17 (1) [81.35%] Finsbury Park 5000's (Finsbury Park), 01/07/2022 5000 Henry Woodward 16:07.88, 5 [78.21%] NEW PB   Donal Moran 16:45.75, 18 [83.37%] NEW PB   Charlie Fraser 16:46.79, 19 [75.19%] NEW PB   Darren Souster 17:17.62, 8 [73.02%] NEW PB   Andy Davies 18:01.75, 17 [69.99%] NEW PB   Simon Fitzmaurice 18:11.25, 10 [70.18%] NEW PB   Rendy Prakoso 18:28.50, 23 [68.62%] NEW PB   Bruno Papadacci 18:36.63, 20 [69.26%]   Philip Barnes 18:39.1, 4 [67.64%] NEW PB   Jonathan Thomson 18:45.38, 21 [71.71%]   Lauren Longhurst 18:51.1, 7 [76.85%] NEW PB   Thomas Goodey 18:51.3, 8 [66.91%] NEW PB   David Gouldstone 18:58.1, 10 [69.34%] NEW PB   Sarah Hamilton 19:03.8, 11 [75.60%] NEW PB   Alex Astley 19:22.96, 24 [65.09%] NEW PB   Pete Calvert-Barr 19:30.3, 21 [65.19%] NEW PB   Nick Johnson 19:45.65, 6 [69.10%] NEW PB   Katrina Kelly 19:48.47, 9 [72.76%] NEW PB   Alex Renton 19:48.75, 10 [68.92%] NEW PB (lies)   Daniel Berry 19:52.71, 11 [77.55%]   Jodie Pearlman 20:39.4, 3 [69.77%] NEW PB   Rebecca Taylor 21:13.90, 20 [74.89%] NEW PB   Rosie Young 21:15.4, 7 [67.80%] NEW PB   Ellie Holloway 21:36.9, 10 [66.67%] NEW PB   Cloudy Carnegie 21:38.6, 11 [66.59%] NEW PB   Gaby Anderson 22:16.4, 15 [64.70%] NEW PB   Daniel Lewis 22:31.9, 17 [61.54%] NEW PB   Yan (Patrick) Li 23:20.2, 21 [62.31%] NEW PB   Alice Sullivan 24:12.1, 22 [66.51%] NEW PB Tour of Merseyside Stadt Moers Park XC6 (Huyton), 01/07/2022 6MMT Paul Simons 39:41 (39:39), 16 (1) Parkrun 02/07/2022 Bedford Daniele Biagi 17:16, 1 (1) [77.22%]   Janine Makaronidis 19:51, 8 (2, 1) [74.56%] Canons Park Alex Renton 21:41, 14 [65.03%]   Meryl Walker 38:42, 131 [47.33%] Clapham Common Stephen West 27:48, 335 [52.28%] Coldham's Common John Bickley 42:49, 219 [39.59%] Dunstable Downs Juliette Westbrook 24:37, 19 (3, 1) [59.99%]   Andy Davies 24:38, 20 (1) [52.77%] Eastville Rebecca Howarth 25:49, 149 (-, 1) [57.20%] Gladstone Rendy Prakoso 19:55, 7 [65.69%] Hackney Marshes Elizabeth Aryeetey 26:08, 143 (-, 1) [71.81%] Hampstead Heath Andrew Farrell 20:40, 19 [71.37%]   Daniel Berry 22:43, 49 [69.70%]   Robin Smale 25:12, 92 [58.53%]   Alina Williamson 26:12, 122 [57.12%]   Yan (Patrick) Li 26:33, 135 [56.43%]   Gaby Anderson 27:08, 149 [54.42%]   Ellie Holloway 27:36, 161 [53.50%]   Jodie Pearlman 27:36, 162 [53.50%]   michele griffiths 29:19, 209 (-, 1) [61.00%]   Sophie Fenner 30:26, 249 [48.52%] Harrow Lodge Lizzy Muggeridge 35:46, 139 [45.20%] Highbury Fields Bruno Papadacci 22:34, 81 [59.08%]   Johnny Chapman 23:16, 106 [55.95%] Kingston Fiona Carr 23:52, 69 (-, 1) [62.29%] Millhouses Marcos Cuevas-Nunez 20:34, 18 [71.15%] Milton Keynes Daisy Wooller 33:05, 276 [44.63%] Orpington Christopher Leslie 19:06, 4 (1) [67.98%] Valentines Paul Matthews 29:32, 108 [68.62%] Dartford Midnight Marathon (Dartford), 02/07/2022 Mar Marc Cohen 3:01:23, 3 (1) [70.72%] Summer league Fixture 2 (Perivale Park), 03/07/2022 5M Amin Adan 00:33:00 (00:33:00), 52 (10) [67.07%] NEW PB Links Send your stories to newsletter@chaser.me.uk. 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