This evening 24 GoodGym runners got their plog on, running the streets of Cardiff cleaning rubbish with each stride.

It's Tuesday which means GoodGym is in town! (This makes it the best day of the week!). This week we went plogging. Before our run we put our gloves on and got some empty bin bags.

Warming up before the run!

It's important to limber up and get our bodies ready for intense plogging, and what better way is there to do that than with some games!

• In the Race / Over the line
• Pirates life for me!

We then did a headcount and welcomed new runner, OLI to GoodGym. Welcome to GoodGym Oli!! I know we're a very enthusiastic bunch and we really hope you come running with us again :)

Let's go plogging!

Mikey was ready to lead the plog. Armed with the route he led the runners towards the Castle. They were going to continue following the route however the perimeter of Cardiff Castle had been littered following the heatwave we've experienced in Cardiff over the past couples of days. After a few minutes of plogging along the grass, the grounds were beautiful and they carried on following the designated plogging route.

The plogmentalists, Adam and Chay, couldn't stop themselves from picking up even the smallest pieces of litter. The ploggers also ran past hundreds, thousands? of football fans who appeared to have no idea what on earth we were doing... (((Nathan - did you see us???))) Runners then split into teams, taking one side of the road each. FIona was quite territorial not letting any plogger from the other team collect litter that wasn't on their side. There were THANK YOUS from many members of the public, who appreciated our efforts.

Fitness session

With plogging done it was time for some fitness! A 1 mile sprint around Victoria Park was in order... 321, GO. Blink and you would have missed them.

Cool down

We then ran back to Big Moose where we reflected on the evenings plog which was PLOGTASTIC!! We ARE going to do this again that is for sure.

So glad you found your way to the run report! Whether you joined us on the run or just weren’t able to, here you can read about what went on and see the exciting photos from the task!

Back at Big Moose

It’s been a long 3 weeks that’s for sure! 3 weeks ago Big Moose closed temporarily as a result of Health and Safety concerns. Fortunately for Big Moose and us, these safety concerns have gone, and the cafe has now reopened… Make sure you visit there for a coffee!

Let’s get warmed up!

It’s vital to warm up those muscles before engaging in intense exercise… We don’t want to be getting injured on the way to a task! The warm up consisted of running between a blue wooden construction wall and a concrete wall, approximately 100 metres apart. Warm up exercises would change from jogging to high knees to butt kicks to jumping strides and back to jogging.

We welcomed a new runner to GoodGym this evening… WELCOME ALISON! It was so lovely to have you come along for a run this evening and your gardening skills were weedly good! Well done to Aimee and Ellen who both completed a mission on the weekend. Martin and Ben both took part in the Llanelli half marathon on the weekend too - Kudos to youuuu. And Lucy took part in Pontypool cross country - Have you seen that photo of her with the big smile on her face whilst running up a hill? It was clear she was thoroughly enjoying it.

Anyway, it’s time to get going… let’s go go go!!! We ran as two separate groups to the Samye Foundation. Mikey led the speedy group and Ben led the sexy ones, and WOW DID THEY LOOK GOOD! After about 20 minutes of running we made it to the Samye Foundation.

*Welcome to the Samye Foundation! *

Lorraine and Andrew welcomed everyone to the Samye Foundation. Lorraine told people who hadn’t run to Samye before about the centre. They explained how at the centre they promote mental health wellbeing and believe that nobody should be left to struggle with their mental health – The Samye Foundation really is an incredible place.

Feeling motivated to help their cause we couldn’t wait any longer to get stuck in. Lydia and Lucy both grabbed the yellow painted and headed to the kitchen. Andrew, Su and Aimee all armed themselves with miniature paintbrushes to paint the eternal knots on the metal fence white. Helen, Alison and Ellen all weeded the car park. Martin, Adam and Welsh Dave (He tells us he isn’t actually Welsh but we don’t believe him) all moved soil to the plantation bed at the back of the centre. They then planted daffodil bulbs and stacked up smaller plantation beds so they looked aesthetically pleasing.

Wow GoodGym! You guys are incredible. In half an hour you managed to do that!?! You are welcome back anytime.

Lorraine was so pleased with what we managed to achieve in the short space of time we were there for. To our surprise, Lorraine invited us in for some post nibbles before we ran back… They are so kind at the Samye Centre, they want to make sure we have enough energy to be able to run back to the city centre.

Our run home

On the way back to the city centre we ran back as one group. Mikey didn’t give the runners at the front an easy time though… he got them doing sprint drills!

When we arrived back to Big Moose Adam led a warm down. Then we quickly reflected on the evening's run and Lucy told us about what was coming up in the next few weeks... Exciting times, that's for sure!

See you next week folks!

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!