Kicking off 2020 twenty two strong. Pleasure to be back gliding down the canals and taking a little bit of individual come social action with you superb human beings.

Lots of returning personalities came back to enliven and enrich our collective. Chris back from hols, Muyiwa returning for an aerobic top up, Misbah defeating a dodgy ankle, Andy making it count, Melanie back where she belongs and the lesser spotted Tori. Not only does this mean we get more done, but we get it done with you lovely peeps.

As my mum used to say "New Year, old warm up", so we whipped through our tried and tested dynamic moves (mum never said that). We discussed the January Challenge, currently 10th in the Silver League, let's start hauling some ass and climbing it guys! If you ain't signed up to Strava then get on it and log some runs for us! It can be motivating seeing what others do plus useful for exploring running routes and different ways to train - sign up. We also need to keep our group participation high and get as many good deeds as we can. May I remind you we are the moral winners of GG Olympics 2019 (officially 2nd place - that's what the haters would say). Anyway, let's have a pop at this and as a by-product boot of January in style. Come on GGN!

There were plenty of impressive runs over the break, stand out is Helen's PB, I believe on xmas day, that's the only present you need, am I right? A few other double Parkruns on NY day. I saw a returning to her best, Victoria, graceful gait apparent at Highbury Fields Parkrun. I was lumbering along trying to catch a young prodigy, not to be.

RWQ, "Highlight or lowlight of your festive period?" Some warming answers we had - spending time with the family, seeing new babies, seeing the new twin babies! We also had the foodies - enjoying the cakes, the xmas dinners. The al fresco go-getters enjoying their walks and runs. Plus the naked uncles aimlessly wandering through the house.

It was a bit longer than 'normal' this week, 2.2 miles to our task. Litter picking our adopted section of canal in Clapton. Think it went pretty well, whilst it was relatively clean, we still reeled in a fair bit of crap. I saw Corey essentially fishing, with remarkable success I might add. A true outdoors man, reckon he can catch a hammer head shark with that mechanical hand. He did get a helmet, and some other disgusting plastic stuff out the canal. So we finished up with a cleaner stretch, and that's a good thing. Mel brought it to my attention that we should use less bags as we don't fill them, good point, let's please remember to do this next time.

When we got back Paul had stealthily brought out a selection of doughnuts and other confectionaries to share. He not only arrives under the cover of the night, but he clandestinely reached 50 good deeds too. Paul was there on GGN's first ever session, 7 + years ago. That's an exceptional bit of loyalty and longevity, getting back into a regular routine now. An awesome team player and never afraid to take the run out hard. Hat's off for your milestone mate.

I'm going to set up a Parkrun and starter session on the 25th of Jan. Keep your calendars open, this is to bring in new members to the club, so the more of you guys the better.

Next week we are at Manorfield Primary School to receive a deliver of tables, sign up here as we need a big team for this.

See you beauts next week

B

Yesterday we burrowed deeper into the heart of winter, extremities covered, breath apparent and a hardened resolve. There's something emboldening about layering up, lacing up and powering out into the cold to give a little something back.

This week we ran the 1 mile over to Abbey Gardens to help plant seeds in muslin bags. A small hiccup in the shape of a locked gate, meant other means of entry were taken. Torange brought some white (muslin) bags over, we filled up some soil in barrels and then mixed through the seed pack. Next teams began to insert the mixture into the bags, that took on a rather nice density (think stress ball, but better), then tie them up and put them aside. Enthusiasm and organised chaos was observed amongst the squad as they swiftly dispatched with the task. We escaped our voluntary horticultural incarceration and ran back through the still fresh air.

On return a six exercise core combo was completed, to the surprise of some and the content of others (me). It was a well executed set, with lots of planking based movements, if you can achieve the full body rigidity (required for press ups/planks/mountain climbers) your muscle awareness will improve hugely as result. Next time you plank - consider which muscles are 'on' and tensed - it should be all of them.

I thoroughly enjoyed our unscripted session and your can-do attitudes, lot of time for that. Next we go back to Cody Dock to assist the remarkable regeneration that is still in full flow. Sign up sign up

Have a good weekend team - think about planning a targeted Parkrun attempt this November, where you get up your mileage 10% in the previous few weeks and push beyond your normal comfort level on Saturday morning. I'll be sharing the tree planting missions on our whatsapp group soon (23/11 and 30/11), with a Parkrun blast beforehand, this could be our 5k aim?

Till next week,

B

An eclectic squadra congregated at the curvaceous Aquatics Center yesterday, with a long run to Newham Hospital on the cards.

Couple of lovely new faces joined us, Jess and Andy, their first GoodGym runs and they dive bombed into the deep end, our longest run by some way.

We had a quick recap of Bruges and shenanigans, a large collective went out there last weekend - partying, PB's and low carbon travel - the holy trinity? There were some gritty efforts, with huge improvements on previous HM times. Exceptional progress guys. Hats off to Shaz and Kev too, no PB, but minimal training recently after family loss, cathartic blast a timely medicine.

RWQ this week "What's your favourite Podcast?" Infinite Monkey Cage for the scientifically minded, Desert island Discs an oldie but a goody, Serial and S-Town representing the American export, Athletico Mince a niche comedy production, 80,000 hours to help with moral choices of your productive hours left on earth, an Al Murray History Podcast, More or Less for numerical closure, Guardian Footy with the man James Richardson, Moral Maze for a savage topical debate and From Our Own Corespondent providing in depth current affairs. And as always...plus a few I couldn't remember. I quite like how obvious it is whose podcast is whose.

The radiant lightly perspiring group arrived at the hospital in decent time, in spite of their trainer accidentally sabotaging their efforts and directing people the wrong way, just another one of life's tests, you passed. Resident doctor/hero, Ruthy Ruth, traded in some scrubs for her GoodGym tshirt and met us in the reception. We took instructions from Mbemba, who proceeded to lead by example and get stuck in. Weeding and pruning the Dementia Garden. You guys managed to fill 6 large bin bags in half an hour, not bad at all, considering the light, or lack of. Yoe may not immediately realise the impact it makes, but we've had glowing responses from patients and staff alike. Nice one guys.

A breakaway group led off first, with another group ripping out a few more weeds then promptly following suite. The half marathoners were feeling the cumulative fatigue, but no one got left behind. The recovery will get you back to your striding selves, increasing muscular regeneration via extra blood flow.

Next week is social week, we also say our goodbyes to the excellent duo that is Dan and Ruth. So food and drinks post task. Speaking of which, I have nothing booked in at the moment, but that will be all sorted by the weekend. Fret not, not fret.

Have a good weekend folks, Sunday looks like prime long run weather, Saturday only for the hardcore (that's not reverse psychology... or is it?)

Till next week

B