|
All places have now been taken for our annual 10k race on Sunday 24th June. Anybody still wishing to take part can add their name to a waiting list via this link
1 Comment
 Hazel Maccormick's 1:24:40 in the Edinburgh Half Marathon is not only a personal best, but also breaks Cath Nevin's club record for that distance: a record that had stood for no fewer than 28 YEARS. Congratulations Hazel !
Looking to add structure to your summer running? Our newly-updated training plans contain a mixture of short interval and longer tempo sessions, covering five distinct ability groups. Find out more below!
http://www.pennylanestriders.club/training-plans.html Best of luck to all of our runners competing in the London marathon tomorrow. Looks like it'll be a scorcher!  Good luck to everybody at the relays, Liverpool half marathon or elsewhere today. And for anyone racing who didn't remember to put their clocks forward last night: you're in all kinds of trouble, so get out of bed NOW 😧
 2 survivors of the Wrexham 20! Well done to Richard Costain and Chris Spruce on his first 20 miler, and to Paul Riley, Julien Tour, George Aylward, Andrew Starkey and John Lou Dillon who are one step closer to marathon season!
An equally huge well done to our half marathon finishers Annmarie Williams, Liz Turner and Oonagh Jaquest - Liz being 3rd lady and Oonagh being the V40 winner! What a morning. Adrian Webb will be leading another coaching session tomorrow. Based on the session planned for G1 but suitable for all, as last time.
Run out to Estuary Square (warm-up). 4x1k efforts with 90s active recovery between. 90 second break. Focus on form: 5x200m efforts with 45s recovery. Jog back to cool down. It’ll be another great session! Enjoy As Christmas approaches we are supporting the 'Shoebox Full of Love’ appeal to help homeless and vulnerable people across Merseyside.
We hope to collect as many shoeboxes as we can between now and Christmas, to make just a little difference to the lives of those less fortunate than ourselves. Items needed include: hats, gloves, scarves, shower gel, soap, shampoo, conditioner, flannels, cereal bars, books, underwear, vests, baby-wipes, chocolates, sweets, men’s long johns, women’s vests & sanitary products. Children’s items include: pyjamas, dolls or action figures, teethers, clothes, chocolate and sweets, baby-grows, colouring books, stationery, bubble bath, hair bobbles and accessories. A list of drop-off points can be found via the link below. Alternatively, we will collect, sort and pass on items brought to our Tuesday night training sessions at Garston Lifestyles. https://www.facebook.com/shoeboxfulloflove/ Today we learned that our friend Trevor Cording sadly passed away whilst taking part in the Chester Metric Marathon at the weekend.
Many of us at Penny Lane Striders knew Trevor from when he competed in the Tour of Merseyside and other local races. He was a fantastic ambassador for the running community, and we remember him as a lovely guy as well as an extremely good athlete. Our deepest condolences to Trevor’s family, friends and teammates at Northwich Running Club and Fylde Coast Runners. Below you'll find details of this week’s Tuesday training session. Tuesday is our ‘intervals’ day, which involves running relatively short distances at a faster pace than you may normally run.
Group 1 Carnatic Road / hill efforts with regrouping at top and downhill recovery Group 2 Otterspool Prom / 20x 1 minute efforts with 1 minute recovery Group 3 Estuary Square / 10 repetitions of one side at 5k pace, then one side at recovery pace. Group 4 Garston Fire Station / 1x 4min, 1x 3min, 2x 2min, 2x 1min, 6x 20 seconds Group 5 Matchworks / 20 minutes of efforts, varying from 30-90 secs per effort Interval sessions are a great way to improve your running and overall fitness. Find out more here: http://womensrunninguk.co.uk/t…/interval-training-beginners/ |