Tonight was an interval session in Sutton Park followed by a litter pick.

The session was 4 x 1 minute, off 1 minute rest, next was 6 x 2 minutes, off 1 minute rest, followed by a 2nd set of 4 x 1 minute efforts to really 'finish the group off'! Everyone worked really well together, it was great to see :)

Straight after the session it was onto picking some litter and we managed one large bag and even found some artwork which we decided to leave in case somebody was collecting it, or they had lost it.

Tonight was some more hill training for the group.

The session was certainly a tough one, with some inter-play with the different energy systems. The session was 4 x 30 second hill sprints to start, this was then followed by the 'ever popular' Kenyan hills, the real 'meat of the session' followed by some 45 second lactic acid producing hill sprints to finish off! Everyone worked hard, with the group working really well together, absolutely fantastic to see :)

Once done it was onto the litter pick, with plenty of litter collected as the sun was going down.

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 :)