This was an information volunteer meeting about the improvement to Salmons brook in Chase Enfield. We met with Angus who showed us the improvements being made to create a wetland environment with one of the biggest tree plantations in London. Treeplanting is scheduled every Wednesday and Thursday 16th, 23rd and 30th of September. The idea being to improve the water quality and provide a beautiful green space for walking and cycling. The project is well advanced but with more treeplanting required it’s worth a visit now if you get a chance.

A heavenly 17 ran and waded in the River Quaggy, clearing litter from the river and its banks in partnership with Thames 21.

Thank you Ivo for the title pun, a contender for the IPOTM?

'Who is running the Big Half?' I asked and a fair few hands went up. Not long now, just three weeks until 200+ GoodGym runners join the many community groups and charity runners (and chase Mo, of course) around the inaugural event that passes right through our borough. Someone who is taking her first half-marathon very seriously is Amber, who had already clocked eleven miles when she arrived at Manor Park this morning, really well done Amber! Some of us had been up to parkrun as a warm up (well done Clare on some excellent motivating, as tail-walker and Rebecca for taking on the 5k challenge for the first time) and some joined us by bike, we like to squeeze in a bit of extra activity en route!

Joining us for the very first time were Julia and Joe, choosing a freezing Saturday morning to start their GoodGym journey - give them a cheer and show them some Lewisham Love. A big welcome also to Jess, Chris and Paul, who were on tour from GoodGym Camden and Wandsworth, great to see you!

A starter session is a little different to our weekly group run, where we run out to our task, work hard for 30-45 minutes then run back, with a fitness session en route. Today we were staying in Manor Park, a little sliver of green space between the houses of Hither Green. This lush park is edged by the River Quaggy, currently rushing by, following a recent downpour. We were met by Lawrence, from Thames 21, who would guide and lead us in our wading task. First of all, we had to warm up and think a little about our running technique, ahead of our various running challenges. We played a little game, getting to know each other's names, we lifted our knees, working hard to keep our bodies upright and focussed on running relaxed, tall and open. Putting this into practice we embarked on a quick fartlek ('speedplay') session, first of all as a large group, then in smaller groups, seeing how easily we can slip this into a run in the park.

Quaggy! Quaggy! Quaggy! Plog! Plog! Plog!

Thanks to Alex for this little treat, via Twitter!

Grabbing some litter-pickers, gloves and bags, we quickly scanned the park for any discarded litter, with some finding the challenge of picking up a lolly-pop stick or bottle top particularly engaging. Keeping warm, we jogged back to Lawrence and found our waders, giving ourselves the extra workout that comes from balancing on your running shoe, whilst trying to get your whole leg into a giant welly. We listened carefully, as Lawrence talked us through the safety aspects of river wading, then split into two groups to enter the river at different points. Using long sticks to help us balance and feel the river bed before stepping forward, we worked in pairs, chatting as we went.

We have worked previously with Lawrence, in the River Ravensbourne near our usual start point at Glass Mill Leisure Centre, so it was great to be able to explore a new part of London's 400 mile network of waterways. Thames 21 work throughout the year, engaging volunteers in the communities that the rivers pass through. You can find out more about upcoming events by looking at the calendar here, with the rivers Pool, Ravensbourne and Quaggy being our nearest, here in Lewisham.

We decided that half an hour was long enough to be in the water at this time of year, so out climbed our waders, laden with bags of rubbish (including a sandbag, a plank of wood and a rusted piece of twisted metal). Waders were sorted back into the correct crates and warm clothing put back on. We might normally run off or do some strength work at this point but, looking around, I saw that what was needed were hot showers and big mugs of tea! Good work everyone! Next up in Lewisham is our group run on Monday evening, have a look here and sign up, we would love to have you along.

As we ran and worked today, we were filmed and interviewed by Simon and Greg from the BBC. Our report should be broadcast next Saturday on BBC Breakfast, keep an eye on our Twitter accounts (@GoodGym and @GGLewisham) for updates.

Thank you Lawrence and well done everyone for working so enthusiastically on such a cold morning!

During London Rivers Week, 25 runner/volunteers pulled on their waders to clear rubbish and overgrown plants from Lewisham's River Ravensbourne and to smash out a good, hard fitness session.

It was clear that the prospect of wearing oversized rubber boots and getting into a river was a real pull for many this week, with 31 being signed up to join us! A few were stuck at work and didn't make it, but an impressive 25 runners gathered in the foyer of Glass Mill, eager to enter our nearby waterway. This unique task also brought us some first-time GoodGymmers. Lewisham Love this week goes to Sarah, Hannah, Amy and Ali - welcome to the wonderful world of wading!

There was a very definite air of celebration tonight, as we congratulated all of our weekend warriors - well done to everyone who took part in the 5 and 10k races over in Greenwich Park on Friday evening and to Chris who, not content with his fantastic effort in Greenwich, went on to run the Box Hill Half-Marathon yesterday! Wowsers!

This was no ordinary group run (not that there is such a thing), so we did things a bit differently, with our name-check happening in the foyer (I know, radical!), no warm up on the grass (yet) and a little stroll along the path to meet Lawrence and Julia from Thames 21. We all listened very carefully as Lawrence talked through a few important health and safety points and told us about how clean our river is (though you wouldn't want to put your hands in your mouth after swishing the water - bleurgh). We had wondered if there would be enough equipment for everyone but, thankfully, there were enough waders, gloves, socks, litter-pickers and walking sticks to go round and we were all soon standing to attention and ready to go.

The long and short of it

Lawrence quickly divided the group up into tall and not-so-tall, seemingly needing some longer legs upstream, as the water was much deeper here (you don't want the water rushing in over your wader tops, even if it is a warm evening). The more diminutive members of our group headed the other way with Julia, paddling in the shallower area.

TEAM DEEP

Stepping carefully, these intrepid few used their sticks to feel ahead and test the ground, before making their way towards some dumped rubbish. Who are these people who think it's OK to toss a whole bed over the railings?! Bit by bit, the team pulled the frame and mattress to the side, to be collected tomorrow. In the plants were also lots of discarded cans, bottles and general litter, thrown over from the nearby park area.

TEAM SHALLOW

Our workers at this end tip-toed lightly, scanning the water as they went, picking up all sorts of bits and bobs that have been thrown over or carried downstream from elsewhere. Working in pairs, one with a bag, one with a picker, the river was quickly restored to it's sparkling glory, all traces of beer bottle tops, old socks, jumpers and plastic shopping bags resigned to the rubbish bin.

Once all litter had been cleared, there was a little time to tackle the Himalayan Balsam that has taken root here. All around now was the slightly odd but pleasant sound of the hollow stalks snapping and popping, as the long plants were pulled and the wild banks were tamed slightly. All the time, commuters, families and shoppers paused on the bridge, remarking on how great this was, to see people doing something about the state of the river. A few said how frustrating it is that people feel able to dump rubbish here and how it's hard to imagine why anyone would want to.

In January, we had a starter session here in the river and those of us who attended remembered how quickly we got cold, our bodies shivering and turning slightly blue! How lovely then to enjoy the river now, on a summer's evening and to take our time on the task.

Gathering all the accumulated detritus, we piled it up to be collected, returned our waders and other equipment to the boxes and cleaned our slightly grubby hands. Lawrence thanked everyone and we moved over to the grass for a quick fitness session. Pairing up, we took it in turns to run together and work hard together. Circuits of squat jumps, lunges, lateral jumps, press-ups, planks and so on were tackled head-on, with some impressive teamwork and encouragement to be seen all around. Well done everyone on a superb task and a challenging fitness session! It was lovely to stretch and chat, thinking about our next social (so many great venues to choose from now!) and looking ahead to next week's group run - have a look here and join us for a brand new task over in Crofton Park.