I hope you've all had lots of snowy fun today and are ready for another week of socially distanced running excitement! 
​This week's training plan is brought to you by the lovely Ali Young.
She says: "As always, adapt the session to suit you, if want to swap days around that's fine too. Life is ever changing and training can go with the flow, we do not have the same schedule.  We all say it, but it's true - listen to your body!!"

Monday
Yoga/Mobility  -Ali's Conditioning for Runners class at 6.30pm as usual for some - newcomers are also welcome, message Ali to find out more.

Tuesday
Time for hills! Bit of a different effort on this one. 
​Moderate effort up the hill and then harder effort at the top on the flat. 60secs up PLUS 30secs on flatter section x 8. This is designed to help you build the strength to still have power when you have reached the top. Blast everyone in a race when they think you've faded!
 IF find it hard to find right location for this, go for 4 x 90secs plus 6 to 8 x 30secs...jog recovery from both.  

Wednesday
Rest or Easy 3 to 5 miles/or Bike

Thursday
2or 3 x 2km (1.24miles=2km) efforts at around 5km pace. 2 to 3 mins recovery between reps.

Friday
Rest day or yoga! 

Saturday
It's Fly5K time!
Or did you want to try your 1mile Time Trial that you did last lockdown in Ali's training plan?

Sunday
Funday! Easy run 60-120mins or, for a bit of a change, try a 2 to 3hr brisk walk - it will get you finding completely different muscles!!

CHILTERN RESULTS
After a slow start, a late increase in momentum led to 128 complete teams finishing the England Athletics Virtual 5 Mile Road Relay competition in the past few weeks. The event started on December 26th and finished on January 13th.
 
Chiltern Harriers finished in an impressive tenth place and for several days during the competition the club was holding down a top-six spot. Chiltern therefore qualifies, as one of the top 50 teams, for the next round to be held Feb 12th - Feb 15th.
 
The scoring team of four males and four females was as follows: Richard Slade (25.51), Fabian Downs (26.12), Cameron Reid (26.42), Aran Davidson (27.20), Bex Nkoane (30.22), Ellie Bates (30.27), Maddie Hughes (30.59) and Lean Ni Chiobhain (32.09).
 
Each runner was required to complete a five mile road course that started and finished in roughly the same spot and upload Garmin /Strava data as proof of performance.
 
The minimum age to compete was 15, and Chiltern saw great runs across the age groups and a total of 57 club runners taking part out of a total of 3019 nationwide.
 
There were three Chiltern runners that were top performers in their age group – Nick Hughes (Vet 50), Bex Nkoane (Vet 45), and Maddie Hughes (U15). Cameron Reid (9th U20) and Trevor Brawn (6th Vet 70) also secured top ten spots in their age groups. 
 
Richard Slade was highest placed Chiltern male (in 48th) with Bex Nkoane (581st overall and 32nd female) top Chiltern woman. This shows the high level of competition involved, making a team top-ten finish all the more laudable.
 
After such a strong showing by the club in Round 1, it would be good to try and repeat a high finish with great participation levels in Round 2 in mid-February.

Lockdown 3.0 may be in full swing and training sessions cancelled for the time being, but that doesn't mean running and the Harriers spirit has to stop.

The coaching team will be providing a weekly training schedule, which can be adapted for everyone and there will also be a new #HarriersChallenge each week.

We starting off simply, with a club kit selfie competition! This can be post run, workout or just going about your daily routine. Get creative - bonus points if anyone joins a work Zoom in their Harriers vest!

Post your pictures on Facebook, Slack and Instagram using #HarriersChallenge before 6pm on Saturday 16th to enter.

This week's training comes from Trevor Brawn: 

He says: With the virus gets a bit more scary now we all need to toughen up on processes, if we are able to, and manage our activities even more safely if possible. One aspect which I think is important is that we do not drive to exercise locations when we can safely run from home, without putting anybody else in jeopardy.

Training offer week 1

This is a guide only and not a requirement. Please look at your weekly training schedule when group training was possible before lockdown and select from the following optional sessions that equate approximately to what you might have done normally. Do not increase your maximum weekly mileage by more than 10%
 
Mon 11 Jan: 1 mile warm up then 3miles to 6 miles fartlek trail or road running up to fast-medium pace, then 1 mile warm down and stretch (range 5 miles to 8 miles/8km to 13km)

Tues 12 Jan: Minimum 1 mile warm up + strides, then 2 x 4 x 1.5min hills on or off road (med/fast pace up hill), easy pace recovery run back down: 10 min easy paced flat running between sets + 1 mile warm down + stretch to finish(7mls/11km).

Wed 13 Jan: Rest Day, Cycle or core work/strengthening

Thu 14 Jan: Speed endurance session on road 1 mile Warm up + strides, 3 x 1mile fast with 3 min jog recovery between each 1ml effort, easy jogging for 10 minutes, then 3 x 0.5 ml  with 2 min recovery between each. 1 mile Warm down +stretch (7.5mls/12km).

Fri 15 Jan: Total rest day, or easy cycle.

Sat 16 Jan: 1 mile warm up + strides then Runfly5km within a medium paced 5 mile run, then 1 mile warm down and stretch (7.5mls/ 12km).

Sun 17 Jan: Long run on or off road: 7ml to 10mls at enjoyable/comfortable pace: and stretch .
Approx: 34mls to 40ml  (54kms to 64kms)

​Happy running and selfie taking!

With covid restrictions in place, the Bran Tub Relay could not be held as normal just before Christmas. Instead the club held a virtual event and 75 athletes across 15 teams took part.
 
Athletes had a window from December 21st to December 30th to complete their laps and there were some excellent times from runners across the age groups. Each runner entered via google and logged an estimated time – this led to seeding which made for fairly evenly matched teams.
 
The circuit is around 1400 metres and is based around the rectangle leading from the bollards at the end of Devonshire Avenue, along the main Chesham Road and up Hervines Road to finish back at the bollards. Most athletes utilised Strava or other GPS functionality to record their times.
 
The winning team was Santa’s Strollers featuring runs from Sam Howell (3.55), Christine Burroughs (5.34), Nick Hughes (4.25), Callum Powell (5.07), and Lean Ni Chiobhain (4.57). In second place came Merry Milers – Cameron Reid (3.51), Miriam Kempson (6.49), Adam Shute (4.36), Alicia Bushell (5.01), and Archie Pinder (4.25); and third were Reindeer Runners – Aran Davidson (4.21), Jacob McCall (5.40), Jonny Slade (4.34), Richard Quantrill (5.16), and Alex Hughes (5.00).
 
Fastest lap was a new course record from Will Perkin – 3.46. Cameron Reid was second in 3.51 and Sam Howell third in 3.55. Other lads to dip under four minutes were Richard Slade (3.58) and Angus Williams (3.59). On the female side Frankie Baxter was fastest with 4.46. Next came Maddie Hughes (4.48) with Abbie Henderson third (4.52). Lean Ni Chiobhain (4.57) and Holly Henderson (4.59) also went under five minutes.
 
Several seniors ran the lap for the first time and many were pleasantly surprised with their speed over a short distance.
 
Hopefully next year the Bran Tub can go back to a being a real race

There was another good turnout of Chiltern Harriers on Saturday at Merchant Taylor’s School in the second of the Active Training World Cross Country Series.
 
On a tough undulating parkland course there were some good efforts from the Chiltern contingent including wins for Ellie Danner, Thomas Ford, Zoe Gilbody and Thomas Redmond.
 
The Under 11s were first off on a  2k circuit. The waves consisted of around 20 runners, distanced on the start line formula 1 style, with mixed genders in the age group races. For the girls Ellie Danner added to her win at the first event with another victory in a good time of 8.51. Kara Gorman was again second in 8.55 and there were good runs from Nia Clarke (8th in 9.15), Evelyn Wildman (22nd in 10.02) and Madi Ifill (30th in 10.21). There were 58 finishers.
 
Tom Ford also gained a second U11 win, crossing the line in 8.11. There was good packing from other Chiltern runners with Felix Danielli (7th in 8.39), Jack Martin (8th in 8.39), Hugo Mundy (9th in 8.45), George Mawby (11th in 8.42), Charlie Quantrill (12th in 8.54), Jacob McCall (18th in 9.19), Lochlann Murray (25th in 9.35), Luke Coultate (27th in 9.40), Kit Dixon (30th in 9.44), and Isaac McCall (31st in 9.46).
 
The U13 girls were on a tough 3k circuit with several draining climbs. Emily Ford led home the Chiltern team, (5th in 14.12). Also running well were Lily Jessop-Tranter (7th in 14.29), Olivia Clarke (15th in 14.51), Marlie Nkoane (21st in 15.12), Jocelyn Davies (27th in 15.36), Issy Robinson (45th in 16.29), Anna Stoneham (46th in 16.29)  Lydia Cross (49th in 16.39), Katie Allsop (52nd in 16.56), Beth Togneri (54th in 17.14), and Rebecca Lawson (56th in 17.32).
 
Daniel Munn was third in a high quality U13 boys race in 12.28. Alex Hughes was fifth in 13.28, Callum Powell 12th in 13.59, Kody Gilbody 20th in 14.03,  Max Roughton 29th in 14.32, and James Holdsworth 38th in 14.46.
 
There was another strong showing from the Chiltern 15s. The girls featured good runs from National U13 Champ Zoe Gilbody, winning in 16.23 on a hard 4k route. Also running strongly were Frankie Baxter fifth in 17.22, Maddie Hughes sixth in 17.32, Lesedi Nkoane 13th in 18.00, Ellie Shield, 18th in 18.42, Hannah Ashby 30th in 19.52, and Amber Galley 48th in 24.08.
 
The U15 boys looked strong again with in-form Thomas Redmond winning in 14.43. Alden Collier was second in 15.13, and Archie Pinder 10th in 16.12. Completing the Chiltern presence were Sammy Bennetts 13th in 16.27, Max Baxter 15th in 16.28, Isaac Jessop-Tranter 17th in 16.38, Ethan McCall 19th in 16.50, Euan Pinder 21st in 17.11, Jerry Anderson 29th in 17.40,  Sammy Whibley 31st in 17.51, and Alfie Clifford, 40th in 18.39.
 
Chiltern’s U17 women were out in force. Abbie Henderson led the way in fourth on a longer 5k route round the lake in 21.53. The other Chilterns to toe the line were Holly Henderson, 7th in 22.06, Orla Williams 12th in 23.24, Charlotte Docwra 16th in 23.58, Alice Brown 18th in 24.05, Olivia Edwards 20th in 24.19, Jinaan Lockwood 22nd in 26.32, and Ella Watson 26th in 29.00.
 
James Palmer had a great run to lead home the Chiltern U17 men in 19.03. Packing well were Thomas Askey 18th in 20.12, Ben Jackson 19th in 20.15, Luke Martin 20th in 20.16, Angus Stoneham 21st in 20.28, Will Shield, 26th in 20.56, Charlie Stone, 29th in 21.11, and Henry Webb, 37th in 22.55.
 
The third race in the series is due on Sunday 10th January. Hopefully restrictions will allow it to take place.

Details of this week's training are below. But first, don't forget to enter the virtual Bran Tub relay. You only have till 18th December to enter.  Enter via this link: https://docs.google.com/forms/d/e/1FAIpQLSdp8kxbzByfjwY8iCqXHwLoYkPhLJiTX7IhJ9IHvya8WqTQlQ/viewform?usp=sf_link    

Here are the details of this week’s training and a reminder of how to book your spot. Please contact Neil Bates if there are any problems. 


Tuesday 15 December: Session 1, Speed Endurance Session with Mike Shrive.
Limited to 20 athletes
Meet in Star Yard, Chesham, ready to run at 7pm, initially over to Lowndes Park, before a 4.5km tempo run to see the Christmas Lights up Hivings Hill to Greenway and back along Berkhampstead Road.
Please ensure you are wearing hi viz clothing, and use a torch with care if you need to.
Keep the ‘safe’ 2 metre minimum distance at all times.
 
Tuesday 15 December: Session 2, Speed Endurance Session with Steve Field.
Limited to 20 athletes
Meet at Anglo Business Park, Asheridge Road, Chesham ready to run at 7pm using the Business Park and other local circuits.
Please ensure you are wearing hi viz clothing, and use a torch with care if you need to.
Keep the ‘safe’ 2 metre minimum distance at all times.


Thursday 17 December: Session 3:  Speed endurance with Mike Shrive and Judith Or.
Limited to 20 athletes. 
Meet in Rickmansworth Rd car park, Amersham, ready to run at 7pm to Lincoln Park for a speed endurance interval session.
Please ensure you are wearing hi viz clothing, and use a torch with care if you need to.
Keep the ‘safe’ 2 metre minimum distance at all times.
 
Thursday 17 December: Session 4: Speed endurance road run with Trevor Brawn. Limited to 20 athletes
Meet at Chalfont Av, Little Chalfont, opposite the Methodist Church, ready to start at 7.00pm.
Parking in Chalfont Av, Russell Close, Amersham Road or nearby.
Please ensure you are wearing hi viz clothing, and use a torch with care if you need to.
Keep the ‘safe’ 2 metre minimum distance at all times.


A reminder on how to book into your sessions. 

1: Athletes must go to this link and check to see if the event they want is full - check the number, NOT the percentage of people opted to attend. If you are the first person you will not see any responses.

https://docs.google.com/forms/d/e/1FAIpQLSfTOba8z--9m6x6YBBPhjtDJXOJT7kSObIklCn5-GpcoLB8cQ/viewanalytics

2: Athletes will then need to go to this link to then register their intention and ensure that they have read the COVID19 Risk Assessment. 


https://docs.google.com/forms/d/e/1FAIpQLSfTOba8z--9m6x6YBBPhjtDJXOJT7kSObIklCn5-GpcoLB8cQ/viewform


PLEASE NOTE: the COVID-19 risk assessment has been amended for current guidance and change in location so you must have another look at it. 

The second of the Junior Performance Cross Country Series races took place at Lower Mount Farm, Cookham on Saturday. The race was organised by Peta Bee and her team at Cookham Running Club. Unlike the first event in October which had hideous weather, Saturday saw sunshine and clear skies.
 
The course featured out and back runs along the rows of orchard trees plus some gentle climbs and descents. It was an interesting and unusual course which was good for spectators. U13s and U15s ran 2.7k, and U17s and U20s 5.4k.
 
The race format was waves of six athletes, fifteen seconds apart. Thirty-two Chiltern youngsters took part.
 
There was a great Chiltern result in the U13 girls race. Izzy Martin started in Wave 3 but made great progress to end up with the fastest time of 11.34. In the first wave Emily Ford and Ellie Danner recorded 11.35 and 11.42 to be second and third overall. Other good Chiltern performances came from Katie Allsop (9th in 12.03), Olivia Clarke (10th in 12.06), and Marlie Nkoane (11th in 12.07). There were twenty finishers.
 
The U13 boys featured a good battle between Chiltern’s Daniel Munn and Barnet’s Luke Baughan-Withington, with Daniel just second by a couple of seconds (10.20). Alex Hughes ran well for third in 10.28 and there were good runs from Felix Danielli, fifth in 10.56 and Tom Ford, sixth in 11.01. There were twenty finishers.
 
The U15 girls also featured twenty runners, and Chiltern’s girls were Maddie Hughes (5th in 10.40), Frankie Baxter (6th in 10.48),  Lesedi Nkoane (8th in 11.00), and Rosa Williams (17th in 12.02).
 
Chiltern’s U15 boys again looked good with Thomas Redmond making short work of the course to win in 9.15. Archie Pinder ran strongly from Wave 3 to be fourth in 9.41 and Alden Collier was fifth in 9.44. Other good Chiltern runs came from Max Baxter (8th in 10.01), Oakley Denson (9th in 10.06), Isaac Jessop-Tranter (11th in 10.10), Leon Doran (16th in 10.29), Ethan McCall (17th in 10.34), and Euan Pinder, struggling with a knee injury (18th in 10.35).
 
The U17 and U20 women ran together. In the U17s Holly Henderson was fifth in 21.49, Abbie Henderson seventh in 22.11, and Alice Brown 12th in 24.02. In the U20s Soraya Lockwood was fourth in 25.01 and Millie Hughes fifth in 25.15.
 
There were three U17 men in action. In a high class field James Palmer was sixth in 19.13, Luke Martin tenth in 20.03, and Will Shield 17th in 20.55.
 
Just five U20 men toed the line, with Max Mcgarvie third in 20.15.

Senior training is back!

​While I'm sure you're all very excited to get going again, we should first take a moment to thank the coaches for their hard work in putting this together and for keeping us occupied with their training plans for the past four weeks! 

Here are the details of this week’s training and a reminder of how to book your spot. Please do contact Neil Bates if there are any problems. 

Tuesday 08 December:
Session 1, Hill Endurance Session with Mike Shrive. Limited to 20 athletes.
Meet in Star Yard, Chesham, ready to run at 7pm to Alma Road/Hivings Hill area.
Please ensure you are wearing hi viz clothing, and use a torch with care if you need to.
Keep the ‘safe’ 2 metre minimum distance at all times.

Tuesday 08 December:
Session 2, Speed Endurance Session with Steve Field. Limited to 20 athletes.
​Meet at Elgiva Car Park, Chesham ready to run at 7pm using circuits around the Town Centre.
Please ensure you are wearing hi viz clothing, and use a torch with care if you need to.
Keep the ‘safe’ 2 metre minimum distance at all times.


Thursday 10 December:
Session 3:  Speed endurance with Mike Shrive and Judith Or. Limited to 20 athletes. 
Meet in Rickmansworth Rd car park, Amersham, ready to run at 7pm to Railway Loop.
Please ensure you are wearing hi viz clothing, and use a torch with care if you need to.
Keep the ‘safe’ 2 metre minimum distance at all times.
 
Thursday 10 December:
Session 4: Speed endurance road run with Trevor Brawn. Limited to 20 athletes
Meet at Chalfont Av, Little Chalfont, ready to start at 7.00pm.
Parking in Chalfont Av, Russell Close, Amersham Road or nearby.
Please ensure you are wearing hi viz clothing, and use a torch with care if you need to.
Keep the ‘safe’ 2 metre minimum distance at all times.


A reminder on how to book into your sessions:

1: Athletes must go to this link and check to see if the event they want is full (check the number - not percentage - of people opted to attend). If you happen to be the first person you will not see any responses

https://docs.google.com/forms/d/e/1FAIpQLSfTOba8z--9m6x6YBBPhjtDJXOJT7kSObIklCn5-GpcoLB8cQ/viewanalytics


2: Athletes will then need to go to this link to then register their intention and ensure that they have read the COVID19 Risk Assessment. 

https://docs.google.com/forms/d/e/1FAIpQLSfTOba8z--9m6x6YBBPhjtDJXOJT7kSObIklCn5-GpcoLB8cQ/viewform


PLEASE NOTE: the COVID-19 risk assessment has been amended for current guidance and change in location so athletes must look at it again.