26 runners ran to help St Alban's this evening on one of the hottest days of the year!

At GoodGym we run every Tuesday irrespective of weather, but this evening it was VERY hot. Portable air cons whilst running aren't a thing yet so we had to make do.

So what's made the news over the past week?

• The Shindig happened at the weekend - GoodGym runners from across the country got together to discuss how to make GG even better - A huge round of applause for those who attended
• Nathan and Liz from GG Camden built a gazebo for Mr P - Click here to read the run report
• Mike and Liz dismantled a bed for Mrs v - Read the run report here

We did a quick warm up game of 'Stuck in the Dance' to prepare our bodies for the run ahead. Martin has learned some serious dancing moves since the last time we played this game. Andrew can certainly bust some moves too.

We also did a headcount and shared with everyone our favorite type of tree... Yes you heard me correctly, i'm not barking mad, we branched out with some pretty intense stuff. People shared their love for fir trees, Christmas trees, cherry blossom trees and other lovely trees.

Who you gonna run with?

Aimee led a walk run group to the task and Ben and Welsh Dave led the larger group to the task, with Nathan and Rosie both backmarking - Fab job of it too guys!

Wahooo We're here!

We arrived to St Alban's Primary School where Rachel, the school head teacher, was waiting to greet us with a warm smile and much appreciated glasses of water. She told us about St Alban's school and the tasks she had for us to do to make a positive difference.

The tasks:

• Painting the plantation beds
• Paint a pegoda
• Picking up litter on the school grounds
• Weeding
• Use wire brushes to remove old paint from fences

Runners spent 30 minutes completing the tasks. They did a fantastic job of it. After helping everyone got together for a group photo. Rosie also spent some time having deep meaningful conversations with the chickens, Bella, Poppy, Bubbles and Pinky, whilst feeding them grass. One runner also had paint on their head... can you look at the photos and figure out who it is?

Sadly... It's time to run back

Rachel thanked us for our help and bid us farewell until our next visit. Ben and Welsh Dave led the run back and Aimee led the walk runners back to Big Moose.

The Tweet off Leaderboard

A HUGE well done to Marie - Only last week you got on the Tweet Off board and already you are moving up it! You are another point closer to winning the tweet off this year! Here are the current standings on the tweet off leaderboard -

• LM 9
• MG 3
• DRN 3
• EW 3
• NS 2
• MJ 2
• MO 2
• BA 1
• NI 1
• AG 1
• WD 1

22 GoodGym Cardiff runners ran to help St Alban's Primary School

We had an absolutely lovely post Easter holidays run planned for this evening. Approximately 2.2 miles to St Alban's school and then the same distance back.

After meeting at Big Moose, dropping our bags and having a quick natter, we were outside by 6.30pm doing our warm up. Wasting no time, we then moved quickly onto introductions. We welcomed Emma to her first ever GoodGym run - A HUGE welcome to you and we hope you come along again :D We are a nice bunch! We also congratulated Rosie for reaching 100 GOOD DEEDS!!! Wooo, Rosie can now claim her wings (A brand new t-shirt)... Well done - you've earned it! :)

For our run to St Alban's we split into 3 groups; We had Mikey leading the speedy runners, Ellen leading the sexy runners and Ben leading the walking group aka. the walkie talkies!

Welcome to St Alban's Primary School

We were greeted to St Alban's school by Rachel, Jen and Gemma. They had a number of tasks that kept us moving and helped the school out in the process ... Fantastic!

• Llion and Meg were outside the front of the school picking up litter and sweeping mud and fallen branches
• Lucy and Nathan were attaching ribbon to a fence. The fence was the backdrop to a small outdoor stage that would allow the children to use their imagination and creativity skills.
• Lowri decorated a tree with pieces of ribbon - She informed me that this task has now become her favourite task to date!
• Mikey, Mike, Martin, and Welsh Dave moved tyres and swept the outdoor area - They said it was very tyre-ing.
• Sue and Emma sorted cupboard space that was in the school hall.
• Lydia, Sophie, Rosie, Matt, Oli, Aimee, Emma and Alice were all cleaning up the playground that was on the left side of the building. They were also moving tyres. Sophie and Lydia also moved a metal frame arch.

Thank you so much for helping us - You've made a massive difference in such a short time and helped us out loads

Rachel, Jen and Gemma were so thankful for our help. They bid us an enjoyable run back to Cardiff city centre and waved us off as we left. Jen offered to lead the run back but quickly decided against it when we all agreed... instead she helped us get on our way by blowing her whistle.

Tweet off scores updated by Nathan Swain

"Some super quick retweets this evening. But fastest of the lot was Meg! A new addition to the leaderboard." Lucy is still top of the leaderboard... but how long for?!

• LM 5
• EW 2
• MG 2
• DRN 1
• BA 1
• NS 1
• NI 1
• AG 1
• WD 1
• MJ 1

We thought the weather was going to be wonderful this evening… however it then began to rain! Nevertheless, 20 undeterred GoodGym runners still showed up in defiance of the bad weather… keen to get out running and do some good - That's the spirit!

A huge welcome to 3 new GoodGym runners this evening!!! Welcome Sophie, Helen and William, it was so lovely to have you join in the fun – It really is the best place to be in Cardiff on a Tuesday evening. Emyr brought along William and Sophie brought along Sophie. This means, wait for it… You’ve got yourself a red lace each for bringing along a friend #LifesGoals #RumourHasItItMakesYouFaster. We then did a headcount and Andrew pointed out that Ben hadn't asked anyone to state what their favourite ___ was... so this week runners were asked to state their favourite colour! (Thank you Andrew... I won't forget this again now I know it's appreciated :) ).

There was no more time to waste… we’ve got to get running! As we exited the shop ready to go for our run THE Aimee Giles flew down St Mary’s Street on a Next Bike. “Wait for me” she cried whilst dinging her little bicycle bell! – This has got to be one of the best entrances to GoodGym ever?!?

Aimee then joined us and we then began our journey... off we go to school (quite literally!)... and we don't want to be late for school!

We ran past the Atrium and then passed Lidl. We then increased our pace slightly and did some squat jumps... You know that saying… treasure the moments that take your breath away… well… doing squat jumps after a sprint isn’t a moment I think will be treasured anytime soon, however it sure was good fun!

After running down a few more streets we had arrived!

We’ve arrived!!

Upon arrival, Ben accidentally made the headteacher of St Alban's Primary School , Rachel, jump out of her skin by peering through the window of the school entrance. Despite being startled by Ben’s handsome face, Rachel let in all 20 of us GoodGym runners into the building (Yes, thankfully we all made it to school safely). Rachel then told us about the wonderful school and explained our tasks for the evening (That we only had 30 minutes to do!). Chris, who also works at the school, also welcomed us in and was on hand to make sure we were hydrated and had everything we needed to do the tasks. Our tasks for the evening were to build 4x bookshelves and paint the school hall wall - What a class task!

Ben then set the timer... "You've got 30 minutes folks, work your magic!"... Immediately the group split up into 5 teams. 4 teams took to building the flatpack bookshelves whilst the other team grabbed rollers and began painting the wall of the school hall. After 20 minutes 2 bookshelves (1 large and 1 small) were complete. Peter was working hard to create instagram stories of us in the action! The teams who had completed building the bookshelves went into the room next door and took all of the books off the worktops, moved the newly built bookshelves onto the worktops and then put the books inside them. 10 minutes later the remaining two bookshelves were built! ”Fantastic work” said Rachel; This was the moment we knew we had passed our GCSE Design and Technology practical with flying colours.

Thank you all so much

Rachel and Chris thanked us for our hard efforts; They bid us farewell and waved us goodbye as we ran into the rain, making our way back to the centre of Cardiff.

We ran back with a sense of achievement in each stride we took. Adam led the group back and Ben backmarked. We then regrouped outside Run and Become and warmed down together. Lucy let everyone know about the community mission coming up later this month and we then gave ourselves a round of applause for a successful run!

Check out Peter with his blazer on over his GoodGym top... I'd give him a job if he wore that attire to an interview!

A MASSIVE well done to Martin Graff! It has been a long time coming and this evening he FINALLY won the tweet off! Will this be the first of many for Martin? Only time will tell...

WELL DONE EVERYONE - YOU ARE AMAZING!

Getting fit and doing good. GoodGym Cardiff shows their artistic skills painting at St Alban’s Primary School

What a fantastic run we had tonight, and here is the low down

With Big Moose still closed we met at the Run and Become store on St Mary’s Street. Chitika is the manager at the Run and Become store and every week she welcomes us in with a smile. She asks what good deeds we are going to carry out and wishes us all an enjoyable run - It's so nice that we are made to feel welcome.

Tonight’s run was kind of special, why? Because we had 4 new runners come along to GoodGym this evening! Nabeel, Louise, Caterina and Sarah. It was fantastic to have you come along and we hope you run with us again (As Yoga was taking place downstairs, we hope you appreciated our silent theatrical cheers that welcomed you to your first GoodGym run).

We headed outside for a quick warm up, jogging, doing high knees and butt kicks at different paces. We then split into two groups to run to the evening's task. Ellen led the sexy runners and Ben led the speedy runners (I still like to think of ourselves as sexy runners too, though :))

Ben put the speedy runners through their paces. The run there consisted of interval sprints (to everyone’s delight… or maybe no ones… muahahah). Ben also then spoke about the energy system that was being worked on by the sprints and demonstrated correct running form to maximise efficiency. Then, after a few sprints and a few wrong turns, we finally made it to St Alban’s Primary School!

Welcome back GoodGym!

Rachel greeted us with a warm smile. She thanked us for coming back again to help out and told us about the wonderful primary school that she is headteacher at, St Alban’s Primary School. Rachel told us that our task tonight would be to paint the portacabin inside walls cream. The portacabin will be used as a wellbeing/nurture space to help support children at the school. A select few runners also took on a separate task which consisted of moving tyres to make an outdoor racing track for the school children to use on their bikes - How exciting!

After hearing about the school and the tasks we would be carrying out this evening we couldn’t wait to get stuck in. Andrew became lead photographer and began taking photos of runners carrying out the task. Ellen got immersed into painting (Very glad you didn't try to lick the paint brush this time!). Caterina got some paint on her running leggings... talk about getting stuck in!... We hope it comes out in the wash.

There was silence… A rare moment in GoodGym history was made. Everyone was concentrating so hard at the task at hand that they forgot that could talk with one another! Ben then set them all a challenge. He said…

There is a rule in English Grammer, I before E except after C, however this is not always the case, can you think of any words that break this rule?

Immediately Rosie bellowed “Concierge” – An epic input from Rosie. “Science” followed Peter… It was now neck and neck… No further suggestions were made so Peter and Rosie both won the evening’s challenge!! Well done both!!

With only minutes to spare, and in a last ditch attempt to get the task near completion, everyone's painting speed sped up! Peter set the sand timer to 1 minute and before we knew it the task was over.

Thank you all so much for your help

We had a quick group photo and said our goodbyes. Ellen then led the run back with Emma backmarking. We had to get back quickly as the run finishes at 8... On the way back we spoke to one another about how good we felt for helping out at the school.

Well done everyone who came running tonight! I can imagine the children’s faces tomorrow when they see their new racing track and their nurture classroom freshly painted; they will definitely think it is really cool that a group of runners came along to help at their school overnight.

The GoodGym run was pretty epic tonight to say the least, and GoodGym runners came from afar (afar away as Bristol) to take part in tonight's run. We gave the warmest of Welsh welcomes to GoodGym Bristol runners David Guest and Richard Giddings... Okay, maybe not the warmest as we didn't give them a cwtch, but there is always next time. We've also been assured by them that they are going to be visiting more often next year when the bridge tolls on the Severn Bridge are lifted - Wooppeee

We were also blessed with two new runners joining the evening's run. A HUGE welcome to Anthony and Mike. Mike is Ellen's friend... DRUM ROLL PLEASE... This means Ellen earns herself 1 red lace # LifesGoals . Ellen did not stop smiling the whole run, proud of her red lace prize.

Even though it was mighty cold this evening... and by mighty cold I mean even snowmen would be shaking, we still had an amazing turnout of 20 runners.

The warm-up was brief so we could get running.

Before the run Darren pleaded with Ben to be able to lead the 'sexy' group of runners. Ben kindly said to Darren that this would be fine and so before the run Darren spent time doing his hair and spent time making himself look as sexy as possible. N.B. The sexy group of runners are the group of runners who want to run at a slightly slower pace, concentrating on their technique and form.

Ben led the speedy runners. Those runners who wanted to push themselves at a quicker pace.

The run to the task was approximately 2.0 miles.

Welcome to St Alban's Primary School!

Rachel greeted everyone at the school entrance with a smile. She told everyone about the school and explained the tasks that needed doing. Rachel had really gone all out in planning the task... paint, rollers and trays were laid out ready, clear instructions were projected onto a screen in the hall, and there was water waiting for us to keep us hydrated. Rachel was so lovely, even offering everyone teas and coffees.

• Darren and Aimee made light work of the playground, sweeping up the leaves and tidying up all of the equipment.
• Lucy, Emily and Lowri were painting in the school library.
• Anthony, Lydia and Su were painting in one of the classrooms - Faces of concentration... Grade A for you lot!
• Richard, Welsh Dave and Mike were painting in another classroom - Grade C guys... JOKE! Grade A for you too!
• Lucy, Owen, Ellen, Molly and Katy were all painting the wall in the entrance foyer grey... Greyt work folks!
• Emma, David and Adam were making light work of rearranging the school offices - Very impressive work.

Thank you so much for all of your help GoodGym - You're all amazing!

The task took 30 minutes and then it was done! Rachel was so pleased with how much was achieved in the time... and she wants us back!! We had a group photo before we headed off and then we made our way back.

Darren led the run back... everyone was now a sexy runner! Emma was backmarker, making sure nobody was left behind.

Well done to Ben who came up with the Pun for the Run and is this weeks RunPunStiltskin winner! Enjoy the virtual award... spend time with it but don't get too attached as there will be a new winner again next week.

Reminder of what's coming up;

• Sign up to next week's group run by clicking here
• Join in the community mission this Thursday evening by clicking here
• Run to help set up Grangetown Street Market on the 1st December - Find out more by clicking here

A huge well done for everyone for a successful task this week - You're incredible!