A whopping 33 runners showed up to GoodGym this evening! This was the second largest turnout we have every had at GoodGym Cardiff and the Vale and this is most certainly a reflection of the passion there is amongst GoodGym volunteers to make Cardiff a better place to live.

There were new faces tonight at GoodGym, and I don’t mean Santa Adam and Elf Ben. I’m talking about 4 new runners who have never been on a GoodGym run before - A HUGE welcome to Hannah, Liam, Rachel and Laura! It was so fantastic to have you come along tonight. Your enthusiasm was motivating, and it’d be lovely to run with you again :) Marie brought Liam and Rachel along to GoodGym... Guess what that means!?! She earns herself two red laces! #LifesGoals Hannah T also brought Laura to GoodGym, that means Hannah has also earned herself a red lace too #LifesGoals - With Hannah and Marie earning red laces, they are 'living the best life!'

A Christmasy themed warm up, thanks to Lucy

Some of our traditional GoodGym games were changed to fit in with Christmas. Lucy helped provide the quick renaming of the games to make them Christmas themed; To warm up this week we played ‘Stuck in the snow’ and ‘Jingle Bells.’

How do these games work you ask? Well, Jingle Bells is better known as Fish and Chips at Goodgym, and contrary to its name you actually burn more calories than you consume. Runners run in a space and when Santa Ben shouts out “JINGLE BELLS” runners find a partner and say either “Jingle” or “bells” to one another. If they say the same then they have to do 10 star jumps, however if they say different then they have to do 10 press-ups. I know what you are thinking... this will be one to play at home with the family this Chirstmas, we encourage you to give it a go... post about it and tag us if you do!

Stuck in the snow is like stuck in the mud… If you don’t know this game then come along to GoodGym, request it and we’ll play it! In summary, it’s like tag!

Worthy of a mention - 100 Good deed champions

It was Mahatma Gandhi who said, “be the change you want to see in the world”. When I think of these words, I think of GoodGym runners who volunteer their time every week to help out in the community. Aimee and Ellen are the epitome of this phrase this week. They both reached 100 good deeds which means they have combined their running with doing good in the community 100 times. Well done both of you - Not all heroes wear capes... instead you both get to to wear the rainbow wings! These wings are proven (not sure by whom) to increase your running speed. NB. At the end of the run Aimee said she was flying on her run tonight!

It’s time to run to Samye

After a very informative safety briefing that reminded runners not to trip over curbs and to check both ways before crossing roads, it was time to begin the journey to the Samye Foundation. We split into three groups this evening;

• Ben led the speedy runners, a group backmarked by Ellen
• Mikey led the sexy runners, a group backmarked by Fiona
• Lucy led the walking , talking group!

After an exciting journey through town, past the Reindeers outside Cardiff Castle and up Cowbridge road, we had arrived!...

Hello everyone and welcome to the Samye Foundation

Arriving at the Samye Foundation first were the speedy runners. It wasn't long after that when the sexy runners arrived (wow they look GOOD!) and then the walking group... After having squash to rehydrate, Lorraine told everyone about the Samye Foundation and what they do there;

The Mindfulness and Well-Being Centre, part of Samye Foundation Wales, exists to provide mindfulness courses in the community as well as access to complementary therapies, psychotherapy and counselling. Our charity targets diverse markets such as corporate business, health and higher education providers, voluntary and community sector, local community groups and private individuals.

Inspired by what goes on at the Samye Mindfulness and wellbeing centre everyone was keen to get involved and provide a helping hand. With an unprecedented number of runners tonight, Lorraine was having to think outside the box of more tasks to do to make the most of the runners. So what tasks did we do? ;

• A therapy room needed painting; 7 runners got stuck into this.
• An upstairs door needed an undercoat; 4 runners work together to get this done - They really a'door'red this task!
• 2 runners potted plants. - There was planty to do.
• 2 runners painted the dado rail in the front room of the building on the left-hand side. - Look at the photos, didn't dado a good job?
• 11 runners worked as a team to empty and sort the shed at the back of the Samye Foundation. - Shed responsibilities makes light work!
• 4 runners got stuck into weeding. - Weedly enough they weedly enjoyed themselves!
• 2 runners got into the loft and organised belongings brought up in the shed so that they could be stored neatly in the loft - These runners had lofts of fun!

After 30 minutes, time was up! The shed had been sorted, plants were now potted, the upstairs door had an undercoat, the dado rail was painted, and the therapy room was almost finished! Wow, it is even tiring saying all that!

After helping we had a group photo. We made sure Aimee and Sue were both down from the loft before taking the photo. If there are any blurry faces, then those are the culprits who moved when the photo was being taken.

Lorraine then invited us next door into the lounge for homemade pizzas… mmmm delicious! The Samye Foundation really go above and beyond to make us feel welcome, ensuring that we have enough energy to run back after helping out too.

Have the merriest of Christmas’ Yin and Lorraine

It was now time to run back. There are no more plans to run to the Samye Foundation before Christmas, so we wished Yin and Lorraine a very Merry Christmas.

We then headed back as one group to Big Moose Cafe. Whilst running past Cardiff castle Ben said to everyone, "When Santa asked his wife what the weather was like outside, she pointed out the window and said there is some Reindeer." A member of the public began laughing and said that was quite an awful joke! In all honesty, I completely agree - I do love the 'dad jokes'!

Next week I promise a very special run to end 2018

The task organisers have said fancy dress would be wonderful! I will also be planning a selection of Christmas games, including 'Avoid Mr Grinch' and 'Don't get caught by the Christmas Tree.' Last year we also did an on the spot, unplanned, rendition of Rudolph the Red Nosed Reindeer - What are we going to have next week I wonder?!?

THE WINNER OF THE RUNPUNSTILTSKIN AWARD

Holding the RunPunStiltSkin award in high regard, a big mention has to go to Lucy. who is this week’s winner! You are just amazing and you can have the award for the whole week. Show it to your friends and your family but keep it safe!

If you aren't able to run with GoodGym next week then have the merriest of Christmasses!

Demonstrating defiance of the rain, 20 Goodgym runners showed up this evening to do good in their community.

This evening the weather was taking no prisoners, and 1 hour before GoodGym the heavens opened. We half expected a cruise liner to float down Queen Street, however fortunately this was not the case. As soon as 6.30pm arrived it was time to go outside to warm up in the rain – I get how this sounds a bit like an oxymoron but I’m no moron and we found a way to get warm!

We all got jogging on the spot to stay warm whilst we did our headcount. We welcomed Katy to GoodGym who was running with us for the first time – A humongous welcome to you and we hope you come back next week! As Molly had brought Katy along to GoodGym Molly earned herself 1 red shoe lace; It was at this point Molly really was living the dream and I acknowledged that she could check earning 1 red lace off her bucket list. Aimee told us about her mission weekend bonanza - She did a whopping TWO missions over the weekend - is this a record? I think so! Well done to Fiona (who wasn't on tonight's run) who managed to run her QUICKEST EVER 10K - You superstar!

Let’s not waste anymore time, it’s wet out here and we’ve got a task to do!

Feeling motivated by the challenge John had waiting for us at the Centre we began our run to the Llanover Arts. We actually felt like we were galloping to save the world, which I guess to some extent we kind of were but on a much smaller scale.

After crossing roads, puddles that could otherwise be described as lakes, turning corners and squat jumping between lampposts we made it to Llanover Arts Centre where John stood waiting.

GoodGym! It’s great to see you again! Come on into the warmth and let me show you what I need some help with

John is lovely. He manages Llanover Arts Centre and knows ‘how we role’. He told us a bit about the wonderful activities they have going on at the centre and how invested they are to make it a sustainable project. John said that in 1 weeks’ time they would be having an Arts and Crafts fair at the centre and so to prepare for it they need to take down the stage and paint the radiators. And this was where we came in. We only had 35 minutes to complete the task, so the challenge was on!

Runners split into groups with some diving into paint pots with their brushes and began painting the radiators. The majority of runners took to the stage to remove all of the chairs from the stage, followed by the stage platforms and then the metal support structure. The stage was taken into bits and moved to the other end of the hall. There is also another level in the hall, hidden at the back of the room. John climbed up to the level and asked runners to lift up objects and pass them to him so he could store them out of sight. There was so much going on all at once and everyone was really making light work of it!

You can check out some of the photos from the run above; Look at Andrew hiding under the metal stage structure, Matin lifting Lucy and Emma up on a pump truck, check out Katy and Molly painting the radiators, look at Matt from We Make Good Happen making light work of some challenging work and look at Andrew posing with part of the stage.

Thank you so much for your help!

John explained that what we managed to get done in those 35 minutes would have taken him all day. He was so grateful for our help and we were only too pleased to be able to help.

It was now time for us to go. We thank John for giving us a #ReasonToRun this evening, motivating us to use our fitness to do good! On the way back Emma and Aimme both back marked. The back markers make sure nobody gets left behind and they did a fantastic job of this as nobody got lost – Thank you ladies!

Lets warm down

Adam led the warm down. The warm down is important as helps the muscles wind down after a good workout.

Announcements

• This weeks RunPunStiltSkin Award goes to Ellen – A lovely ingenious rhyme Ellen, you made it look easy!
• Well done to Matt who won the Tweet Off – Showing everyone how it’s done! (There is a photo of the intense tweet off stand off too)
• Join in the next group run. Sign up to it by clicking here

This evening 18 GoodGym runners ran to help out Adamsdown Primary School and spoke about the benefits of running on mental health as part of the #RunAndTalk campaign

The Cardiff Half Marathon took place over the weekend and so uncertainty was in the air about who was going to show up for this evening's run.

A huge welcome to Andrew. Andrew is Hannah's other half and therefore for bringing Andrew along to GoodGym Hannah earned herself ONE RED LACE :) WELL DONE

As tonight's run was in partnership with World Mental Health Day, whilst doing the headcount we shared aloud with one another the reasons for why we run.

Here are the reasons why people said they run

• So I can eat cake, get fit and make and meet up with friends
• To help me to keep happy and smiling (and because I love prosecco and food after the run!)
• To keep fit and release stress
• Because Ben says
• I run so I can eat more
• To keep fit
• I run to help free the mind and relax
• For my mental wellbeing
• So I can eat more
• Run for my mental health because I get stressed often
• Because it feels good ... (Sometimes)
• To make me feel good and clear my mind
• To try and get fit and relax and help my mental health
• I run for my autistic brother and for my physical and mental health

Let's get running

Without further ado we began our run to Adamsdown Primary School. Mikey led the run there and Fiona backmarked.

Welcome to Adamsdown Primary School! My name is Mrs Thomas and I am the headteacher of the school

When everyone arrived at the school Mrs Thomas introduced herself to the runners and told everyone about the fantastic work that goes on there. She then told runners about the tasks they had been set for that evening and everyone was super excited to get stuck in.

The bush tacklers who trimmed the hedge that bordered the school were: Hannah, Andrew, Rosie, Ellie, Lewis, Fiona The furniture disposers who threw out old classroom furniture into a skip were: Darren, Andrew, Lucy, Aimee, Mikey, Martin, Darren, Su, Owen, Adam

Aimee blew her own trumpet about how her posing experience... and literally blew a trumpet! Lucy indulged herself in some reading. Lewis was almost hospitalized by a thorn that scratched his arm (Massive over exaggeration... he just said ouch),

Time to go!

Mrs Thomas was amazed by how quickly the tasks got completed. She thanked everyone for running to help out and invited them to have biscuits and water to refuel before running off.

Our way back was great fun, and with time to spare, sprint drills were on the menu! Ben and Lewis put everyone through their paces, setting target distances and having everyone sprint to them. Then, wanting to make the total run distance for the evenings run 5km, various detours were taken to increase the run distance.

Well done everyone for an EPIC task and getting stuck in.

RunPunStiltskin Award

This week's RunPunStiltskin award goes to FIONA (Sorry Darren and Peter, Fiona out-punned you on this occasion!). Fiona please keep the virtual award safe. You will have to hand it back next week.

Don't forget

• Sign up to next week's run by clicking here. We are going to be helping out the Llanover Arts Centre - It's going to be a great task!
• Sign up to the next community mission on Thursday 18th October (to help out Maes Y Coed) by clicking here
• Sign up to the AMAZING upcoming Saturday Group run in Penarth on the 20th October. Click here to find out more information and sign up

RunAndTalk