Tonight was the 'first light night' running session and litter pick, so of course we used the park and got on stt ttome Kenyan hills!

Yep the group did 2 sets of 10 minute Kenyan hills on the 3 stage hill in Sutton Park! It really was very tough, but it was great to see everyone working so well together.

Once done it was on to the litter pick. Paul found a 'caution runners' sign which will have a nice 'new home' at the Sutton Park Parkrun. We managed a couple of bags of rubbish before a quick picture in the evening sunshine :)

Today GoodGym joined our friends at City of Birmingham Striders to help out at the fantastic Midland Road Relays in Sutton Park.

On arrival we went to our posts, Jonny was in charge of the barriers at one of the turn points.

The weather was a real mixed bag, sun, cloud, wind, rain and even a bit of hail thrown in for good measure! But what an amazing day watching all the local running clubs compete in an amazing event, what really is the life and soul of local athletics. Jonny even got a free ice cream from the very kind ice cream man at his marshal point!

Thanks to Nancy and Mina who helped out, Mina marshalled over at the ford, an important job, as we didn't want anyone going for a swim..,, Nancy having also biked to the session and marshalled further along the course.

Tonight's running session and litter pick was attended by a feline friend! Yes Jake the cat (saw his name on his collar) was very friendly and kept a beedy eye on the runners making sure nobody was slacking!

Tonight's session was 6 x 30 second fast efforts, off 30 seconds rest, then 10 minutes of tempo running, followed by more shorter lung busting 1 minute efforts, six of those in total.

Once done, Jake the cat followed us for a while on our litter pick around the local housing estate, the most bizarre find on our litter pick was several ping pong balls! A very random type of litter indeed!

Yes, this morning we had lovely sunshine for the Parkrun.

Paul, Steph and Heidi were marshalling, while Jonny ran it and then handed out GoodGym leaflets afterwards.

Some of my weekly running club also joined in the leaflet handing out bit :)

Yes tonight there was an amazing full moon and it also wasn't raining, we even saw that yellow thing in the sky today!

So tonight's session was a 10 minute tempo effort, followed by 10 tough hill reps of 45 seconds with jog back recoveries to really get that lactic acid built up! You could tell everyone worked to there maximum with everyone bent over with their hands over their knees after the last rep!

Once done we did a slightly different route for our litter pick. The equipment tonight been kindly brought along by Becky who did her 1st GG session. We managed to get a full bag full tonight, with a mixture of cans, cardboard etc, so a top job done :) Hopefully by now the group have got their feet up resting those pretty obliterated legs!

Tonight we certainly had some laps before scraps!

The group had a tough interval training session of 6 630m laps, with 2 minutes rest between each one.

Everyone ran really well pushing each other along, in the drizzly rain.

Once done we had a quick litter pick around the same 630m loop, before heading home to dry off!