Today promises to be another scorcher, so we were up early again and in the park by 7am for some stretches and then for the 3rd run of week 1 Couch to 5K.

Again Sara Millican was on the app, and kept us going throughout, and by the time we were in the woods the half way bell was ringing. It was nice to be able to chat during the walk intervals, planning the day ahead. Which, as we have already run, will include some resting or lazing in the heat of the afternoon. Before we knew it we were on the final 5 minute cool down walk, and apart from Gill threatening to do a dive forward roll over a dustbin that was in the way, it was an uneventful but enjoyable run. We finished off with some cool down stretches - and just about managed to keep our balance while stretching out glutes. And what's a bit of wobble amongst friends anyway? (Good for the core too).

We are really proud of Darshini who has now completed the first week of the nine week programme. She has been warned that this "running thing" may become a habit... but a good one hopefully. Looking forward to seeing how the others get on later today at the group run.

Good luck for Week 2.

If you can't stand the heat... but we couldn't stay out of the kitchen as it was FoodCycle day. Gill had come in early to make pastry for quiches but once they were cooked the oven was turned off and the focus for Gill and Martin was on making salads. It was lovely to see Chanel who was on food collection, but then returned to join Gail, Susannah and Neill in the hosting team. A lovely summer menu which guests and volunteers enjoyed . A mixed melon starter, quiche with warm potato salad, mixed salad and coleslaw. And for dessert a fruit salad with a fruit lie and fairy cake. Well done team. Good food from GoodGym.

It was an early start for our training session today, but having just started a group on the Couch to 5k programme they wanted to keep the momentum going and decided on getting out early before work. So at 7 am Gill and Darshini met at Memorial Park. Darshini was surprised how quiet the park was, but ideal for us to do some uninterrupted stretching, before hooking up with Sarah Millican to talk us through our walk/run intervals. We managed to chat about all sorts of things, including running with "luggage" and how to keep distracted from the running gremlins. We even managed to get to Kidney Wood, which provided some much needed shade as the sun started to rise. And a distraction from how ghastly I look first thing in the morning. We clocked in on WhatsApp with the rest of the C25K group - who are hoping to complete the run later today and gave us lots of cheers.

It was a really fun start to the week and we're determined to get out again early on Wednesday.

Well done Darshini, you were brilliant.

It was just the perfect morning for a group of GoodGymers to start the Couch to 5K programme. And having volunteered at ParkRun they were fired up and ready to go. Gill was leading the group and started off with some dynamic stretches to get everyone warmed up and raring to go. There was some trepidation about what they'd let themselves in for, but by the time Gill had explained the programme and the runs and walks for Week 1 Run 1 they were all assured that they could do this, and start their journey towards getting fitter and being able to run for 30 minutes.

I'm not sure how much they appreciated my gentle "encouragement "to keep up a brisk walking pace, but there was no grouching form anyone, and we enjoyed the walk and running intervals in a beautifully sunny and quieter park. When the half time bell rang we all gave a cheer knowing that we had done 4 out of the 8 of our 60 second runs and hadn't come to any harm.

The next 4 intervals and final 5 minutes walk went relatively smoothly and everyone manage to complete them all. There were hugs and whoops all round, before Gill insisted on some cool down stretches.

The group were amazing and full of enthusiasm. Off the couch without any grouching - well done to you all. I hope you're looking forward to your next run.

To Wardown Park for our monthly effort to fill as many volunteer roles as possible for our friends at Luton Wardown Parkrun. We were a big and vocal presence, setting up the course, marshalling (with extra cheers) scanning barcodes and helping to close down the event. Not an official volunteer role, but ‘goose-wrangling’ was also an essential task this week!

Mrs N seems to think that when I come round I always bring the sunshine, as again it was a beautiful sunny day to be gardening. This time she had requested that I start with the front of the house as she was really embarrassed by all the weeds. I tried to reassure her that there was no need to be embarrassed but that I would do all I could ib the time to get them under control. It was hard work as the weeds were really rooted under the slabs, but an hour and a half later and there was quite a transformation. I also gave Mrs N some advice on contacting the council to get the bed base removed from her front garden, and tidied up a few piles of weeds at the back. And for my efforts I was rewarded with an opportunity to pick some more blackberries.