Race Recap Thank you to John for organizing an awesome Spooky Run last week. I heard it was a great turn out and there were lots of scares to be had not least the mud on the heath. Big up to all who volunteered at the Regent’s Park 10k on Sunday in pretty rubbish conditions on the day. The proceeds for the race go towards the running of the Chasers so it is much appreciated. St Neot’s Half Entries for the race have now closed. Please sign up for coach if you are planning on using it. The long range forecast according to the BBC is a bit of rain on the day so dress accordingly. Better than too hot though in my opinion. Here’s an article about tapering What is a half marathon taper? Tapering for a half marathon occurs in the weeks leading up to the race. This is when you start to reduce the miles and allow your body to have some rest. It is important you allow this rest but try not to lose the training fitness you’ve gained during the weeks leading up to now. You need to find the right balance where your runs get shorter and easier but not too easy and short! It is important you take tapering seriously as studies have shown it can improve your performance, and we all want that!! How long should your taper be? There is a lot to consider when planning how long to taper for leading up to race day. Different race distances usually require different tapering lengths, so for a half marathon 1 – 2 weeks before the event is usually enough time to give you the rest you need before the big day! You want to make sure all your best running is put into the race day and not training leading up to the event. During your tapering period, you want to be reducing the intensity by about 50-60% during race week. Gradually reduce your training, incorporating shorter runs during race week as this will help avoid injury leading up to the event. Also, you do not want to change too much with your diet as you need to increase the glycogen (carbohydrate) stores ready to fuel you on race day. Try to keep your meal plans similar to what they were during training and keep them healthy! Run at your race pace over shorter distances It’s important to maintain your race pace when you’re tapering. Even when you’re running shorter distances, run at your comfortable race day pace to allow you to tune into what it will feel like. You don’t want to be backtracking on the pace you have maintained throughout your training, so your legs are ready for that 13.1 miles! Don’t overdo it!! The number one thing you DO NOT want to be doing race week is overdoing it. Do not try to cram weeks of training into one just to get those extra miles in. It won’t be worth it, and you’ll risk injury occurring and you won’t end up running the event at all. Your body won’t adapt in time now, and whatever training you have done will push you through that race. It takes time to figure out what tapering style suits you and this may take a couple of races to perfect and help you find the best way to prepare for the week leading up to the event. Don’t overdo it, enjoy the race and good luck!! Cross Country Tomorrow is the second fixture in the Met League at Wormwood Scrubs. The deadline for sign ups has passed. Good luck to all Chasers taking part! The next event in the Chingford League takes place at Trent Park on the 26th November. The deadline for sign ups is the 20th. Fred Hughes 10 Always a popular race and a good way to clear the January blues. Sign up here Christmas Party Ho, ho, ho. It’s the most wonderful time of the year. Get ironing your best garms because the Chasers Christmas Party is only three weeks away! Tickets are going fast, get involved. Please send any of your favourite photos of the year to elliecholloway@gmail.com and jodie.pearlman@gmail.com. Awards will be given for the best running achievements of 2022 as well as some special prizes. Make sure you nominate your fellow Chasers here 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. 26/11/2022 Chingford League- Trent Park XC Sign up to run - deadline 2022-11-20 12/11/2022 Met League XC - Fixture 2 - Wormwood Scrubs 03/12/2022 Met League XC - Fixture 3 - Uxbridge Sign-up to run 20/11/2022 St Neots Half (Cambs) Get the coach (6 of 53 left) - deadline 2022-11-18 04/12/2022 Mornington Chasers Regents Park 10K 19/11/2022 Southern XC London Championships 04/12/2022 Mornington Chasers Regent's Park 10k marshalling Volunteer (3 of 12 left) - deadline 2022-11-21 02/12/2022 Christmas Party I’ve bought a ticket! (23 of 80 left) - deadline 2022-11-30 28/11/2022 Committee meeting 15/11/2022 Volunteer with beginners week 8 26/11/2022 GRADUATION PARKRUN Run We are also currently taking names for the following events. 11/02/2023 Met League XC - Fixture 5 - Trent Park Sign-up to run 18/12/2022 Sunday XC League - Fixture 3 - Fairlands Valley Park, Stevenage Sign up to run 15/01/2023 Sunday XC League - Fixture 4 - Royston or Cassiobury Park, Watford Sign up to run 19/02/2023 Sunday XC League - Fixture 5 - Royston or Cassiobury Park, Watford Sign up to run 25/02/2023 National CX Champs - Cheshire Sign up to run 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. Langdale Half Marathon / Marathon (Langdale), 22/10/2022 Mar Keith Jordan 3:48:04 (3:47:58), 23 (3) [61.79%] South of England AA Relay Championships (Wormwood Scrubs), 22/10/2022 3KXC Nicola Payne 11:52, 17 Abingdon Marathon (Abingdon), 23/10/2022 Mar John Armstrong 2:53:30 (2:53:26), 54 (3) [79.11%]   Thomas Goodey 3:17:20 (3:16:14), 220 [62.66%] NEW PB   Marcos Cuevas-Nunez 3:45:28 (3:44:55), 414 (65) [61.00%] NEW PB   Alice Sullivan 4:06:27 (4:06:06), 538 (80, 23) [61.03%]   Robin Smale 4:17:06 (4:16:02), 582 (95) [53.59%] NEW PB RunThrough Battersea Park Chase The Moon (Battersea Park), 26/10/2022 5K Nicola Payne 19:06 (19:03), 17 (2, 1) [77.52%] NEW PB Serpentine Last Friday of the Month 5K (London Hyde Park), 28/10/2022 5K John H Grigg 35:44, 214 (1) [71.60%] RunThrough Lee Valley Velo Park (Lee Valley), 29/10/2022 HM Daniele Biagi 77:05 (77:05), 1 (1) [76.35%] City of Lincoln 10K (Lincoln), 30/10/2022 10K John Bickley 85:17 (81:23), 1980 (84) [43.50%] Chingford League (Hog Hill), 01/11/2022 5KNAD Matt Thomas 19:13, 61 [68.08%]   Sophie Brownlee 21:56, 27 [67.33%] Parkrun 05/11/2022 Barking Dawn Curtis 31:24, 85 [50.05%] NEW PB Finsbury Park Sarah Funderburk 25:10, 184 (-, 1) [60.26%]   Sophie Fenner 28:34, 308 [51.69%] Grovelands Alex Renton 21:56, 22 [64.29%] Hackney Marshes Jennifer Moore 29:34, 198 [50.00%] Hampstead Heath Keith Jordan 21:40, 28 (1) [70.23%]   Johnny Chapman 25:07, 97 [51.82%]   Paul Dickens 26:51, 134 [49.97%]   Chloe Bazlen 27:42, 151 [53.31%]   Emily Morgan 27:42, 152 [53.31%]   Janet Kidd 31:50, 234 [55.55%] Highbury Fields David Renton 23:03, 71 [63.49%] Lordship Recreation Ground Alina Williamson 23:37, 87 [63.37%]   Sarah Hamilton 23:54, 99 [61.79%]   David Nelson 24:32, 108 [55.50%] Markshall Estate Lauren Longhurst 21:30, 20 (2, 1) [69.15%] Northala Fields Christopher Leslie 18:23, 1 (1) [70.63%] Penallta Rebecca Howarth 24:36, 53 [60.03%] Roding Valley Lizzy Muggeridge 34:50, 90 [46.41%] Southwark Rendy Prakoso 18:33, 11 [70.53%]   Gaby Anderson 25:42, 161 [57.46%]   Jodie Pearlman 25:43, 162 [57.42%]   Hattie Lowe 25:44, 165 [57.38%]   Ellie Holloway 25:45, 166 [57.35%] Sunny Hill Daniele Biagi 18:11, 1 (1) [73.33%] Taman Pudu Ulu, MAL Daniel Berry 21:55, 6 [72.85%] Tooting Common Juliette Westbrook 28:29, 340 [51.84%]   Andy Davies 28:29, 341 [45.64%] Tramore Valley, IRL Carmen Harrington 24:24, 82 [60.66%] Valentines Paul Matthews 30:37, 114 (1) [66.19%] Wormwood Scrubs John H Grigg 38:39, 84 (1) [66.19%] Links Send your stories to newsletter@chaser.me.uk. 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