A big welcome to Jonathan making his Goodgym debut this evening.

Out on our run the first challenge of the night was to overcome Bishops Hill before we started posting flyers on behalf of the BHF shops in Ipswich.

The aim of the task tonight was to publicise the BHF shops taking furniture and electrical items and hopefully generate lots of donations for them.

Splitting into two enthusiastic teams a significant residential area amounting to around 300 leaflets delivered was covered in super quick time.

What goes up must come down... so our run back took in the satisfying down hill of Cliff Lane and onto the Waterfront, where we stopped under the floodlights for some shuttle run intervals.

A line of cones laid out and the effort interval was to the cone number chosen by the random number generator - ME!

The first few efforts being simple single shuttles which progressed to two back to back efforts and then in pairs. Some hard work was done by all and the finale was the Dusty Bin treble interval of 3-2-1.

Oh how everyone laughed as they went through that one !

Top Notch work all round.

A big thank you to those who came along tonight with the weather looking pretty grim beforehand - we achieved a lot on behalf of BHF

Making my way to Goodgym tonight I thought there's a good chance I could end up on my own. It was dark, cold and pouring with rain - not the best night to be out posting leaflets through doors!

How could I doubt the hard core runners of Goodgym Ipswich. Brittany and Richard were already there when I arrived and were soon joined by Phil, Keith, Nick, Rich and Robin.

So the weather had severely dented our numbers on the final week of the January Challenge but we had an enthusiastic band for the task of delivering flyers promoting the BHF Charity Shop in Rose Hill.

We actually delayed our departure by a few minutes to see if the rain would ease - basing this on the fact that our flyers would be turned to mulch in the monsoon conditions. This turned out to be a stroke of genius and as we left the University the rain eased then stopped completely! For the rest of the evening we never had a drop of rain - fortune favours the brave!

Our flyering route took us up the very steep Cliff Lane and all roads off it as well as part of Nacton Road delivering over 200 leaflets, which will hopefully generate more donations to the BHF shop.

We headed back to the Waterfront - still dry - and paired up for a shuttle run / circuit session, before a gentle cool down run back to base.

I thought we were going to miss the worst of the weather tonight - I was wrong!

Arriving at our University meeting point it was a bit windy but dry and not too cold. It was lovely to see some "nearly new" faces in Jo and Laura, both of whom hadn't been to a Goodgym run for a while - welcome back!

During our warm up it began the rain began to fall... and as we set off the wind seemed to increase in strength - not the ideal weather for a task of delivering around 500 flyers on behalf of the British Heart Foundation. The flyers were promoting their furniture and electrical shop and aimed at increasing donations to the stock.

We had a designated residential areas to cover within a 1- 1.5 mile radius of the shop. We split into groups - one covering the border of the roughly "oval" shape on our map; the other covering all the roads in the middle. By the time we all met back at the starting point it was raining hard but super work meant the majority of the flyers were in people's letter boxes.

We moved across to a second area nearer the shop itself and again covered a myraid of streets in quick time. The advantage of this task is that everyone keeps moving and avoids getting too cold.

With only a handful of flyers left we headed to the floodlit car park in Portman Road for a brief but intense interval relay session before heading back to base.

Fabulous effort in trying conditions from everyone. We started with 500 flyers and had just 42 left over - hopefully our "first class" deliveries will help increase furniture and electrical stock donations to the shop.

Don't forget this Saturday's additional "Starter Session" meeting after Ipswich parkrun in Christchurch Park. Hope to see lots of you there. Come along early and enjoy a parkrun beforehand - there will be lots of us doing the same!