11 runners ran 6k around the city centre after brainstorming possible future tasks

Tonight we had Richard back for the first time in a while, he even came up with tonight’s pun!

Tonight’s task was to help out at the Girl Guide Association, however unfortunately it was cancelled, hence the pun! It was decided that the new ‘task’ would be to brainstorm some suggestions for possible task contacts, as at this time of year the task side of things can run a little dry. After a few suggestions and some stories from David and Fiona regarding this weekend’s Brum Half Marathon we got on our way.

Round town

The plan was a steady run around the city centre, before joining the lit part of the canal and heading towards St Paul’s Square ready for a Bootcamp workout!

Hardcore

Tonight’s Bootcamp was a little longer then the usual HIIT stuff due to time being on our side. It was basically two exercises back-to-back, 50 seconds in total, then a twenty second rest, a 2nd set, then ten seconds rest before a 3rd set. If that wasn’t enough the group did three pairs of exercises in total! To start with it was high knees running, followed by tuck jumps! A special mention goes to David here, despite his legs still being ‘trashed’ from Sunday’s half marathon he kept going! The next two exercises were squat jumps, followed by holding the squat position and boxing, a real leg burner! Abi and Richard showed great form with the squatting on these two exercises. The next two were mountain climbers and straight leg kicks. The mountain climbers were especially impressive, everyone showing good form, Fiona’s legs were going like the clappers, which being a Brum Half finisher as well was especially impressive. Laura, Karin, Aaron and Emily also showed grade A form. That was bootcamp done then......well not quite, one extra thing! The wall squat! The aim was one minute, then I added a further ten seconds and although the whole group did great holding it for seventy seconds considering how tired they were, a special mention goes to Richard, Nicola, Aaron and Liam who managed an unbelievable ninety second hold!

Once done it was a great relief for the group we only had a very short run back. Though Aaron took a few on a little de-tour to show them were a ‘gin bar’ was! I think I will stick to the ‘Ray Mears’ ;-)

Next week we will be out doing good again, it would be great if you could join us sign up here.

12 runners ran 7k to complete a litter pick for the Canal and River Trust

We had twelve do good GoodGymers tonight. Unfortunately we had a task cancellation, but no problem we could do our bit on the canal.

We set off on our way, Liam doing the front runner job, Passing Aaron on the way down as he was running late (literally!) Once down on the canal we split into three groups, each group litter picking a different area of of our adopted towpath. Due to the fact that we had obviously done a great job last week there wasn’t too much litter, but we still got a few bags full. Once done we had a quick picture, then we were ready for a tough interval workout.

Today was a pyramid session. 30 seconds effort, 45, then 60 and back down all off a minutes rest. To make it even harder the part of the canal we used certainly wasn’t flat, hence this weeks pun! Yep there was some nasty sharp short bridges to run up and down. If you hit one towards the end of a rep you definitely knew about it. The whole group pulled each other along as usual. The great thing about the nature of this workout is the fact it is out and back means the quicker runners get a little further each time, therefore when the group turn and run the other way the fast lot get chasing the others and the others aim to keep ahead of them! There’s nowt like a bit of friendly competition! The intervals were excellent, Evelyn did a great job, Liam was on top form, Garry was flying with his quick steps and Abi, Laura and Emily looked strong on those hills. Anyway they were all fab, on what is definitely one of the ‘tougher’ GG Brum workouts.

Once done we took a steady run back, via Millennium Point and back to 1000 Trades travelling through the city centre.

Next week we will be out doing good again, it would be great if you could join us sign up here.

10 people ran 6k to do a litter pick on our adopted part of the canal for the Canal and River Trust

On a rather hot and sticky night, it was all about this month’s canal litter pick. We set off armed with litter pickers and bags. Once on the canal the group were split in two, each clearing a different part of the canal. Once our ‘Wombles’ job was done we headed to Aston Lock with our bags.

Pyramids

Nope, nothing to do with our Egyptian friends, this was pyramid interval training. We ran a bit further and found a perfect spot, with lots of little inclines to help fill those legs with lactic (short for lactic acid, that stuff that makes the legs burn!!) The job was a 30 second interval, then a 45, a 1-minute effort, going back down to 45 and 30 seconds, all off one-minute rest. Going out and back along the canal. This works great, as the faster runners take the lead, then the runners who are behind them get a head start on the next rep, so their job is to stay ahead of the ‘speedies’ and the speedies job is to catch them, great fun! Aaron shot off, but later Liam came to the fore with David, Rob and John not far behind. Laura was great maintaining good consistency throughout the session. Fiona put in some great surges on the nasty little hills, Emily was flying a long, giving some of lads a tough task to overhaul her and Karin kept going strong to the end. It really was good to see and definitely a great way to do intervals, though I may need to invest in a whistle to save my voice!

Once that was done we had the uphill run back to base, with nutrition being the ‘hot topic’ to talk about on the trundle back.

Next week we will be out doing good again, it would be great if you could join us sign up here.

18 people ran 8k to Stanhope Community garden to tidy the garden

It was great to welcome four GoodGym newbie’s tonight. We had the pleasure of Laura, Ilona, Maya and Cameron’s company. It was also awesome to have Suze join us from GG Sheffield, meaning we had three Yorkshire people on the run tonight with Suze adding to the Tyke squad of myself and Sam.

Tonight, was a great night for running, nice and sunny, but a bit cooler than recent times. We headed off to Stanhope, after arriving we were greeted by the team at the garden who instructed us to do a bit of general tidying. It was a bit of weeding, sweeping etc. There were some car tyres which needed moving. Abi, George and Sam did the honours hence this week’s pun!

killer hills!!

Once done we set off back, but before we did the group had the small matter of six minutes of tough hill work. This was on a very steep hill, running up hard and jogging down as recovery. The focus was to get a high knee lift and not over-striding as the group powered up the hill. We got going, Aaron looking great after his six weeks out after a hernia op. George, Liam, Cameron and Suze flew up each hill. The two Laura’s and Emily dug in powering up to the top and Maya and Ilona put in a great shift on their first GG outing. As ever as much as everyone says they don’t like hills, the whole group were excellent, pulling each other along. We even had two lads aged ten and eleven who joined in from the local houses, future Mo Farah's perhaps?! At the end of the six minutes, the group did one more hill effort all together, it was fantastic to see everyone charging up the hill, giving absolutely everything! Top stuff!

Once done, the downside was the group still had a 3k uphill run back to base, however it was no problem for this group as everyone managed it at a good ‘clip’.

Next week we will be out doing good again, it would be great if you could join us sign up here.

10 people ran 7k to 'try' and help out at Birmingham Mission

Tonight our destination was the Birmingham Mission. On a very hot night we set off on our way. Garry kindly doing the back marking duties. Once we arrived at the Mission we were greeted by John who was a bit concerned on us being in the kitchen tonight as it was over 90 degrees in there! Therefore he said he was happy for us to literally ‘jog on’ tonight. He even suggested a new hill for our fitness session, so all was not lost as we ‘carried on regardless’ just like the Beautiful South. If you don’t know they are a band from Hull who wrote a song called this weeks pun!

Anyway John’s hill was a right steep one! All the group i'm sure were thanking him at this point! As it was so hot we did six minutes of hill sprints rather than eight, aiming to keep that quality high. It was all about a high knee lift to the top, and then a quick leg turnover in the last 50 metres on the flat to finish off the rep. Then an easy jog back down to recover. Everyone worked well, Garry showing an extremely good technique and David looking light footed as he sprung up each hill. Laura drove the arms well as she powered to the top each time and George got that high knee lift going.

Once that was done we headed back down the canal and as we had a bit more time on our hands we stopped in St Paul’s Square to do a little core stuff.

Gold, Silver, Bronze

We started off with side planks, followed by shoulder taps (I have stuck a video of that one on Instagram if you would like to check it out - Ultimate Personal Well Being) then it was plank jacks and to finish, a plank challenge. We did the latter on the bandstand to try and avoid some of the ants on the ground. Nobody wanted ‘ants in their pants’! The challenge was simple, who could hold the plank the longest? Everyone in the group deserves kudos as the whole group held it for at least a minute and given what they had already done that certainly was no mean feat! So top work everyone! The ‘medal places’ were taken by Abbie who held it for over 2 minutes showing great form throughout, followed by Garry in silver and then David in gold who hardly shook once! Obviously there was no tangible medals, but you get the idea! Once that was all done we headed back to 1000 Trades, job done!

Next week we will be out doing good again, it would be great if you could join us sign up here.

14 people ran 7k to water and weed the garden for Stanhope Community Centre

Tonight it was great to welcome GG newbie Emily to the group. It’s great to have you on board :-)

Once the intros were done we were on our way to Stanhope to use our green fingers for a bit of gardening. Richard did the front marking duties, while Garry did the back. Just before arriving at our destination we did our usual hill sprint up to the centre. Everyone pushed hard all the way, Hasnain giving it some right stick, Morwenna getting right up on to those toes and Laura, springing up on her light feet.

Next it was onto the task. It was a case of watering, more watering and weeding. Karin took control of the big hose, spraying water all over the shop! Not just on the plants! Hence this weeks ‘pun’ brought to you by Richard! The rest of the group had to make do with watering cans and weeding instruments. We spent a good twenty minutes in the garden, making it look loads better and certainly a lot wetter!

Intervals

After a quick picture we set off back, doing some thirty second interval efforts, off thirty seconds rest. Six were completed in total. Even I joined in with these, which is rather unusual as normally I’m ‘camera man’! Richard and Hasnain showed their speed, Emily put in some great work in her first session, Fiona and Kate, dug in well and were very consistent throughout, but as ever everyone worked well pulling each other a long! Top stuff!

Once the intervals it was a steady run back to our starter point. Everyone pretty tired with their efforts, so that means a great job done!

Next week we will be out doing good again, it would be great if you could join us sign up here.