Latest news and updates from Women Running Penarth
The WRP website now contains all the info on what sessions would have been running if there was a session and a section on the website called solo run suggestions which contains all the sessions suggested by leaders. These sessions will stay visible here, so you don’t have to scroll back through Facebook posts looking for sessions.
Don’t forget for a more fun challenge (if you don’t want to work on time, we know lots of you just want the social support) Andrea’s social solo selfie challenge is every Monday and Thursday and is following the alphabet. Monday 4th the letter E and Thursday 7th the letter F.
Donna and Bronwen x
2021: During Lockdown find inspiration in SOLO Run Suggestions
Mon 21st Dec: Hills
Warm up squats x20, arm circles and warm up jog for 5 minutes (nice steady pace).
Find a hill – quite a steep one – Custom House hill or the ZigZag or Beach Hill are all favourites. If you’re in Cardiff or the wider Vale please post some good ones!
8 – 12 repeats of 60 seconds run uphill and then a 2 minute recovery jog downhill and a little loop.
The 60 seconds should be hard going. Try and keep up the intensity – this means your anaerobic fitness is tested and your endurance should improve. You should feel this in your glutes and hamstrings on Tuesday!
If you don’t have a watch or phone to do intervals (I use interval timer app) then use lampposts – try to run 4-5 lampposts uphill and then downhill with a little loop at the bottom. (See now you have no excuse!)
Finish the session with a nice SLOW jog for at least 10 minutes.
We look forward to seeing your pictures. Share your routes and hills!!
Go any time of the day – run solo, but support each other on here.
Best wishes, run safe!
Tues 22nd Dec, Surge session
Surge training involves bursts of faster running (and recovery) built into a longer run. For the surges you’re not going for an all out sprint but you do need to pick up the pace – maybe think of your 5k pace.
Start with a nice steady run (15 minutes) to a quiet well lit road. Do 10 surge sets of 40 second fast running, 60 second gentle recovery run then repeat x10. Focus on picking up the pace, swinging your arms and keeping a tall, relaxed posture. Do mostly on the flat with one set on a hill – you choose, you know your body best. You can use an interval timer app for the first time – it is really easy. Finish off with 15 minutes steady run home and some stretches. Takes about 45 minutes altogether. The fast bursts are fun and energising.
We hope you enjoy – don’t forget to let us know how you get on!
Sarah, Sue, Deb and Bron
Wed 23rd Dec & Christmas Eve
Run around Penarth Christmas Advent Trail (list on the right).
For those of you living in Penarth it will be a lovely idea to while away an hour. You wouldn’t get to see every home in one go but could be a nice distraction over the Christmas period. There is no need to come to Penarth either, as you will find lovely Christmas decorations near to your home. Choose your own Challenge.
Please share your runs on the club facebook page to motivate others too.
Social Run Solo Challenge
A new challenge set by our social group:
Why not join the social group solo challenge doing the alphabet. Just take a selfie and post it on our closed facebook page.
Some of you have great imaginations .
Good luck and keep posting,
Andrea.
Your Title Goes Here
Annual General Meeting
Announcement: Women Running Penarth Annual General Meeting Date: Sunday, 20th September 2020 Time: 11.00am Venue: Virtual As specified in the Women Running Penarth constitution, the purpose of the meeting is to appoint the Chair, Treasurer, Secretary and committee...
New 10 week beginners’ course
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The WRP Virtual London Marathon Relay 2020
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by Sarah Brook It was New Year’s Eve 2018. I was getting ready to go out for the evening to see in 2019 with my nearest and dearest and enjoy a slap-up meal at the Custom House. More rich food, more wine, more partying….yippee! Having squeezed myself into my best...
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New year, new start : new beginners group starting January
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‘All Soles’ Family Fun Runs September 2018
Join us for our annual 'All Soles' Family Fun Runs in aid of Teenage Cancer Trust Sunday, 9th September 2018 Cosmeston Lakes Country's Park, Penarth Children's 2k £4.00 11.00am start 5k £9.00 / £7.00 (UKA affiliated entry) 11.30am start Click here to...
Coming soon in September: Learn to Run with WRP
Our new course for complete beginners, or those who are returning to running after a long break, is starting on Monday 10th September. The course is for 10 weeks and will use the ‘Walk to run’ method: each session will start with a gentle warm up and then alternate...
Marathon #2… with a +1
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My first ultra: Run Walk Crawl’s Brecon to Cardiff Ultra 2018
by Grace Newbould If I’m honest, I wrote most of this in my head when I was running; as I rode the wave of a million emotions I wrote and rewrote it multiple times. There were points in this race when I thought I may be a ‘DNF’ and my internal monologue sounded like a...
Mad Runners’ Tea Party
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Relish Running Bath Two Tunnels Races
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Running in the rain – Cardiff 10k 2017
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Smile, it’s only a mile!
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Welcome to our new website and blog
Thanks for checking out our new website. We hope that the site tells you all you need to know about our club. To keep up to date with all the latest WRP news, this blog is the place to visit. We'll be posting regular updates about our events, race reports, stories...
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