Running in hot weather Phwoar, what a scorcher it is out. Be careful when you’re running in the heat. I have found this article which has got lots of useful tips. Have a read when you have a minute, some of it is probably obvious but worth a reminder. Summer League The next fixture is this weekend the 17th at Dulwich Park. Don’t worry, Nick has sorted a coach to take everyone south of the river in comfort. Meet at the Talacre at 7:45am. Should be a great adventure. What is Summer League? Check out this website for all the info as well as past results Athletics It’s the third fixture of the season this Saturday at Lee Valley. Currently we are top of our group so let’s keep it going by having a big turnout. This time the 5000m is for men and women are doing the 3000m race. The deadline for sign up is 5pm this Friday. Sarah’s Words of Wisdom   Marathon tip #3: sleep, nap, and sleep some more This week's tip is inspired by our own Coach Donal Moran, who rightfully insists that "sleep is the most underrated part of endurance training".  Donal's words of advice: Get as much as you can. 7 hours of sleep is the minimum, but even over a long period of time, that won't be enough. It's the most underrated recovery tool there is. Aim for 8 or even 9 at the weekends. Cool room, blackout blinds, no phone. Supplements like magnesium are meant to be good. I don't know about you, but I certainly struggle with sleep. Sometimes even with the best intentions of an early night, I either can't fall asleep or can't stay asleep. This is where the late morning or early afternoon nap can help. If you are able, sneak in a 20-60min nap after a long run or tough session. Much like a standard no caffeine rule after 2pm, though, also try to get the nap in before 2pm. That way you won't be getting yourself into a vicious cycle of not being able to fall asleep in the evening. Aim to get yourself into these good sleeping habits early on in your training cycle (and throughout the year, really!). Sleep really is the not-so-secret sauce Golden Stag Next Friday is the annual mile race at Finsbury Park. Information and sign up is here  Amazon Prime Deals There are still a few hours left of a sale at Amazon with some good deals on Garmin watches and other running gear. Here’s an article about the best deals 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 🚌 Get the Bus - deadline 2022-07-17 31/07/2022 Summer League | Regents Park To Volunteer - deadline 2022-07-15 19/07/2022 Beginners week 5 - volunteering Volunteer (3 of 5 left) 26/07/2022 Beginners week 6 - volunteering Volunteer (4 of 5 left) 08/08/2022 Committee meeting 02/08/2022 Beginners week 7 - volunteering volunteer (4 of 5 left) 09/08/2022 Beginners week 8 - volunteering volunteer (3 of 5 left) 22/07/2022 The Golden Stag 14/07/2022 Track Thursday Sign Up Here 19:00 (1 of 25 left) Sign Up here 19:20 We are also currently taking names for the following events. 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. Finsbury Park 5000's (Finsbury Park), 01/07/2022 5000 Alex Renton 19:48.75, 10 [68.92%] NEW PB Parkrun 02/07/2022 Hampstead Heath Jonathan Gorner 19:56, 10 [65.13%] Tour of Merseyside Wirral Coastal Run 12 (Wallasey), 02/07/2022 12MNAD Paul Simons 84:28 (84:25), 20 (2) Parkrun 09/07/2022 Ally Pally Stephanie Mercier 26:26, 93 (-, 1) [56.24%]   Marcos Cuevas-Nunez 27:13, 108 [53.77%] Barking Dawn Curtis 34:32, 95 [45.13%] Bedfont Lakes Lizzy Muggeridge 36:10, 116 [44.70%] Bushy Park Stephen West 27:09, 466 [53.53%] Canons Park Alex Renton 21:20, 8 [66.09%] Coldham's Common John Bickley 42:01, 212 [40.34%] Conkers Elizabeth Aryeetey 27:33, 130 (-, 1) [68.12%] Gladstone Rendy Prakoso 19:43, 6 [66.36%] Great Denham Daisy Wooller 21:48, 23 (1, 1) [67.74%] NEW PB Hackney Marshes Juliette Westbrook 25:43, 176 [57.42%]   Andy Davies 25:43, 177 [50.55%] Hampstead Heath John Armstrong 21:00, 13 [69.68%]   Rebecca Taylor 27:06, 147 [59.04%]   Gary Homewood 27:10, 150 [57.36%]   Paul Dickens 27:29, 161 [48.82%]   Alice Sullivan 29:16, 217 [55.24%] Heritage Harbor, USA Fiona Carr 25:10, 6 [59.07%] Littlehampton Prom Rafaele Lamour 25:21, 62 [65.88%] Roding Valley Paul Matthews 29:26, 91 (1) [68.86%] St Mary's Rosie Dougherty 26:03, 32 [56.69%] Stretford Christopher Leslie 19:54, 22 [65.24%] Wormwood Scrubs John H Grigg 40:53, 105 (1) [62.58%] MK5000 PB Special (Milton Keynes), 09/07/2022 3000 Janine Makaronidis 11:29.98, 12 [72.95%] NEW PB   Nicola Payne 12:16.16, 8 [68.11%]   Daniel Lewis 12:19.71, 9 [65.37%] NEW PB 5000 Janine Makaronidis 19:48.19, 11 [72.98%] NEW PB   Daniel Lewis 20:33.92, 7 [67.42%] NEW PB   Nicola Payne 20:47.86, 8 [69.29%] Maverick Chilterns 2022 (34m) (Wendover), 09/07/2022 Other Andrew Disley 9:23:56 (9:23:56), 69 RunThrough Regent's Park 10K (London Regent's Park), 10/07/2022 10K Marcos Cuevas-Nunez 44:19 (44:14), 42 (2) [67.33%] Links Send your stories to newsletter@chaser.me.uk. 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