Coach in Running Fitness (CiRF) Simon was joined by a smashing crew this morning for Track and Towpath Run Club!

Together, we ran a tempo session with additional hill sprints on the famous Mile End Green Bridge.

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5 minutes Tempo pace running, with 10 seconds hill sprint up and 10 seconds hill sprint down each lap

2 minutes recovery walking

x 4 reps total (28 minutes duration)

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Followed by coffee, hot chocolate, matcha and breakfast at Lion Coffee in Burdett Road.

Well done everyone! See you at Weaver's Fields in 2 weeks!

https://strava.app.link/feEoFsvWG6b

Another great session at Paddington Rec Track: loads of VI Runners and guides tonight. was it because there was a picnic after the session or the chocolate cake that birthday boy Breandan brought tonight? We will never know! We formed our usual circle at the track, introduced ourselves and said what each person wanted to do tonight. This is the circlenif trust as both VI Runners and Guides put their trust in each other. Welcome to Ryan for his first guided run and he took the challenge of being shadow to Tom who does nearly 10km with a 400 meter finish sprint!! Well done. Then Lucy didnt just stick to guide running : she joined his small group of 5 for a fitness session with running involved - hats up to her. Veronika, Maria, Harvey and Steph Ducat teamed up with a VI Runner to run around the track. After a great session most of us stayed for a small picnic near the track.

Thursday evening guided run at the Emirates. Guides in huge numbers vs the VI Runners. I set off early with Tom as he wanted to try and do his 10km. I guided Tom and coached Marcus as his first session. them midway I handed the guiding to Marcus for him to start run guiding. we then finished with a 400 meter sprint as Tom s speciality. great session for all who turned up tonight .

Thank you to everyone who attended today's parkrun meetup at Mile End parkrun. It was a joy to catch up with Goodgymmers from all boroughs, regulars from our Achilles International UK guide running sessions (shout out to VI runners Chris, Charles, Jack and Naqi and their guides) and members of Track and Towpath Run Club. It was very special, and I really appreciate it!

(I have included a photo from my very first parkrun - Gladstone Park, Willesden Green, 11th January 2013!)

An absolute joy to run with the wonderful Achilles International UK team tonight. Our crew of guides and VI athletes produced some excellent training at Paddington Rec Track. Especially impressive to see our Big Half participants running strong, and first time guides (like Rue) getting stuck in.

We return to Emirates Stadium (Arsenal tube station) next Thursday!

Five GoodGymers started the week off with some much appreciated bush maintenance and leaf raking in what felt like a real changing of the seasons task.

Steph Ducat did an amazing job at cutting back a bush and we managed to fill quite a few bags worth of branches and leaves.