Latest news and updates from Women Running Penarth

Dear All
Another Sunday night zoom call with WRP – well done to all those who attended. Thanks too for your feedback on Facebook or by email about the session suggestions.
We know everyone is finding it hard to run alone. We’re here to encourage you and motivate you, but often that motivation is best with each other.

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.

You can mix and match – you don’t have to do the whole session (and shouldn’t feel guilty if you don’t).
Adapt the sessions to where you live and give other people ideas – post on Facebook or in the WhatsApp groups.
Do let us know how you’re getting on with the challenges (1 mile time challenge and 5k time challenge) and the suggested sessions – we love feedback!
Don’t forget to recce your local area – aim for well lit areas so you feel safe and confident if you have to run after work.
How about posting on the WhatsApp groups – “I’m going for a run at 6pm – who wants to run at the same time? We can compare afterwards?” for instance.
Another top tip from Sarah Cosgrove this week: can you find a work colleague that can cover for you to enable you to do a quick lunch run and then you can cover for them to walk the dog or do a 30 minute yoga session. Exchange time!
And finally don’t forget Andrea’s photo challenge on Mondays and Thursdays. Post your photo of something beginning with the letter G on Monday 11th and H on Thursday 14th.
Happy Running everyone – stay safe and keep posting!                                                                                                                                                                                                                                               Image may contain: text that says 'Note to self: Don't measure your progress using someone else's ruler. @powerofspooch'

Hi All – good first zoom call, well done all those who came. The survey suggested more than 52% members would like a challenge through lockdown. It’s all optional, but our two timing challenges for January are:
1. Run a mile and time your fastest run. Do some of the suggested sessions to be posted on here from the leaders throughout the next few weeks and then re run the mile at the end of the month to see how much you have improved. Post your times on here to hold yourself accountable if you want – but remember you are only racing yourself.
Some good one mile streets/routes are Penarth Road (Halfords to Porsche garage), the railway track in Penarth, the barrage, Redlands Road, cosmeston main track. Please comment with any other good ones!
2. Improve your 5k time. The local parkruns (Bute park, Grangemoor, Cosmeston, Barry) all have their routes online at the parkrun website or pick your own route (we’d love to hear of your favourite ones around the local area to you). See how much you can improve by over the next four weeks.
Different sessions will be posted by the leaders each week – there are already some good suggestions if you look back at the posts on here.

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.

Happy Running – please let us know what else we can do to help you!

 

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!

Donna, Jeanette,  Lynne and Sarah

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. 

 

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