Tuesday night, it’s H&F GoodGym night! And to add to the excitement tonight it was part I of the H&F GoodGym 2nd birthday celebrations and a two task special. Tonight we were first heading up to St Mungo’s Reconnection Post and then up to White City Adventure Playground.

To get both tasks completed I required lots of runners and pairs of hands, and thankfully a wonderful 22 GoodGym-ers joined me on a humid autumnal evening for this party run, to do good, twice over! It was lovely to have Alice and Imogen, Mitzi along for their first GoodGym group run and to have Larissa and Jenni from GoodGym Ealing and Michele from GoodGym Hounslow doing some GoodGym tourism! It was also great to have one of my favourite GoodGym trainers, Ana, of GoodGym Wandsworth and Hounslow join the fun – extra great to not be on the other side of her fitness sessions for once!

As always everyone congregated in the Hammersmith Fitness & Squash Centre, however, this week being the party run, Sarah and Johnny were on hand to provide party hats and the homemade banana cake for the post-run celebrations. Much like GoodGym’s group run disclaimer “you don’t have to do anything you don’t want to do” some opted out of wearing a party hat, understandably their aerodynamics would’ve been altered and it would’ve slowed them down. Party hat’d up we headed outside this week for a round-up of the weekly news (my voice vs a motorway I think there may have only been one winner, so for those of you who missed any of it…

1. GG London-wide 'Hamingslow' Social – This Thursday!! GG Hammersmith, Ealing and Hounslow will be uniting and hosting the social! It'll be in Hammersmith upstairs at The Rutland Arms! Sign up here.
2. GG H&F's 2nd Birthday - On Tuesday 11th September, part II of the birthday celebrations with a post-run social at The Draft House! Important pre-social request - Please email or whatsapp a photo of yourself aged 2 to Bex before the date for the baby photo quiz round!
3. September Long Run – 22nd September. This month the long run will be the Wandle Trail led by yours truly and Andy from GG Hounslow. There will be two pacing groups and the option of a shorter start point along the way. Sign up here.

AND a big well done to Jason who completed the Spitfire 10K and to Sarah who came 5th (3rd) with her triathlon team at the weekend!

While everyone was gathered in a circle we did a quick name and number count and everyone answered the “what do you like to do on your birthday?” question. The answers ranged from having drinks in the pub, spending the day with friends, having a lie in, eating lots of cake, doing GoodGym to the wonderfully decadent cheese on toast for breakfast.

Following a quick warm-up and the loser of the bus vs walk judgment tonight, Sophie we all headed north on the short 1.5km run to the first task at St Mungo’s Reconnection Post. Despite the group throwing me a ‘red herring’ as to where the actual entrance was (I of course 100% knew where it was…honest!), we arrived at St Mungo’s and were greeted by Philippa, the Deputy Manager who explained to the group the services they provide to vulnerable and homeless adults in the community – as well as providing housing, they work with the residents to get them reconnected in the community.

Need for weed

The task tonight was simple, tackle their garden – tidy as much as we could in the half an hour we had with them. Everyone gloved up, tooled up, and prepared the 3 large garden waste bags for the filling of weeds and cuttings. The group got to work tackling the garden as briefed and with all hands either on deck or on the tools providing a much needed weed and/or prune to the plants around the garden. In what is becoming a weekly tradition, Sarah posed with a bag and Sophie posed in various stances on demand. Chris, Michelle and Jason also got involved in the fun too…check out the photos! Amongst the photo opps the group put in a hard gardening shift and quickly filled the 3 large garden waste bags. The time flew by, as it always does when you’re having fun…as Fiona wonderfully exclaimed, “that’s been half an hour already?!” and it was time to down-tool, tidy-up, empty the bags, and pose for a couple of group photos along with Philippa. Task one complete! We said our thankyous and goodbyes and headed off on what was meant to be a short 1.2k run up to our second task at White City Adventure Playground.

Lost-term memory

In a nice trip down memory lane back to the first couple of weeks when I got the group lost and lead on a ‘magical mystery tour of H&F’ I managed to lead the group down not one, but two blind (well closed) alleys…

Following the minor detours and bonus running up to our second task we eventually arrived at the wonderful White City Adventure Playground and were met by Rob from the Play Assocation. He explained to the group that the Play Association were a non-profit charity based in Hammersmith & Fulham that deliver after school and holiday provision for local children aged 8 to 14 years and specialise in providing play opportunities for disadvantaged children, and children with complex needs. Unfortunately with the summer nights well and truly drawing in it was too dark for the group to admire the outdoor adventure playground in all its glory but I can vouch for the fact it is ABSOLUTELY AWESOME!! A kids dream!

Skip to it

Our second task of the night was another simple one, load the skip they had ordered in which was currently sat empty and being collected Wednesday at 7am with bricks, old timber, and everything both to the side of the skip and in the outdoor storage unit. The group split off into different groups and began to fill the skip in double-quick time! A human chain was formed to get the old timber and storage unit completely emptied, much to Rob’s amazement! One final sweep by Lucy and pick-up by Michelle, Joyce, Johnny and Sarah ensured no scraps or Uno cards were left behind. Answering the old age question of “How many GoodGym-ers can you fit into an empty storage unit?” everyone piled into the unit for a brilliant group photo, party hats still mostly in-tact!

With the skip completely filled and the darkness upon us it was finally time to say goodbye to Rob and head back on the 3km run back to base. Once back at base Rachael waved everyone in with the tall feather-like plant she had very usefully run with from the first task – a very handy beacon throughout! After a quick stretch out and round-up of the night there was only one thing left to do…eat the delicious homemade banana cake and all the sweets! (….obviously in moderation!)

Hat's all folks!

Part I of the H&F 2nd birthday celebrations completed! What a great and fun double-task night. One skip that would’ve otherwise gone back empty filled to the brim and a garden a lot less weedy and overgrown. Apologies for getting you back a ‘touch late’ but I hope you all enjoyed it! Great running and a big welcome to the ladies from FOX and the National Geographic: Alice, Imogen and Mitzi – 6km run, 2 tasks completed, awesome stuff! And thank you very much to Jason for as ever being my trusty back-marker and to Ana for leading one group back and Jo for providing the navigational expertise back from the second task. Have a lovely week and hopefully see you on the group run next week!

Next week we’re back to Askham Court to help out in the residents community gardens – sign-up here.

It's a Tuesday night, it's GoodGym H&F night! Definitely my favourite evening of the week! The weather was markedly cooler than it had been in previous weeks and across the pond in LA, and tonight a wonderful 22 GoodGym-ers joined me in H&F to run and do good! A big warm welcome to the 5 fab new runners Amy, Ooonagh, Joyce, Sophie and Ruby on their first GoodGym run, it was lovely to have you all along! Hope to see you all again on another group run soon, hopefully wearing a nice red GoodGym tee! It was great to also see Martynas on his second group run of the week and to have Karen from GG Wandsworth and Mr 'Abs on Tour' Chi from GG Haringey doing some GoodGym tourism!

Before we headed outside, with everyone gathered around we had a brief introduction and round-up of the news from the week…

1. The monthly GoodGym Long Run for August will be led by the ace Dom Tooze, it will be on the 25th August and will be a 21km route from Hampton Court to Battersea Arts Centre – sign up here.
2. Big well done to Catriona who got another parkrun PB, a cracking run in under 23 minutes!
3. If there's any items anyone would like to see in the weekly fitness email, please drop me an email!

Thanks for pudding up with me & my puns!

Following a quick pulse raising warm-up which included a group numbers game and some dynamic stretching, though sadly this week I forgot to 'shoo the chickens' (hopefully H&F isn't overrun in the week by them...) there was a name and number count along with everyone’s favourite desserts –– cheesecake was the run away winner with mentions for ice cream, apple pie, cake and many other sugary delights.

Stravas and RunKeepers set we headed off on the short 1.2km run up to Loris Community Gardens. When we arrived at the gate we noticed there was a lovely welcome message written in chalk on the paved paths in the entrance to the gardens. The chalk had also been left out so I handed this to the 'resident graffiti artist', Catriona for a "GoodGym was 'ere" message. Disclaimer in her own words "I'm not really a graffiti artist, I'm not very good at art!"

Our task brief today was to remove the weeds from the garden path and if the group worked particularly speedy, lay down some sand on the path to fill in the gaps and finish it off. With the padlock combination code correct we accessed all the tools, kneel mats, brooms and gloves that Katie, from Loris Community Gardens had kindly left out for us to use. Everyone quickly gloved up and picked their weapon/tool of choice and evenly spread themselves out as they set about tackling all the weeds growing in the path cracks. The bin bags were MIA so Jason ran off on a short bonus run to acquire these for the group, within minutes he returned triumphant!

A run derfully weedy path

The garden path looked quite the challenge, there were leaves to sweep off the path and a plethora of weeds to uproot. A nice before shot of Jenny pensively posing with the path wonderfully captured just how overrun with weeds the path was. However, as always thr group worked efficiently and like a well-oiled garden machine so it wasn't long before the path had begun to be transformed from a weedy bad state to a much improved de-weeded one! Andrew and Arba stubbornly fought against the weeds and proved victorious in uprooting a large number while Katie brandished the broom and swept the path clear of leaves.

A sucker for GoodGym

Karen was proving a hit with the bloodsucking insects about and gained a good few of these 'friends' on her arms as she weeded. Luke, Catherine and Anna used their trowels to good effect on the side of the garden path while Tom, Johnny, Miteki, Jo and Sarah (who I can vouch definitely doesn't just hold the bin bags!) worked around the pond area. And the GoodGym gardening debutants of Martynas, Joyce, Amy, Oonagh, Ruby and Sophie took to weeding and sweeping like ducks to water!

Weed Up! Sand Up!

An incredibly thorough job was done by the group with some even upturning bricks from the path to get to the weeds roots. Despite the time passing quickly as always, the group worked so efficiently that they did indeed have time to lay some of the sand that had been left out. Many of the group proved a dab hand with the brooms, even though one of the brooms was very much a touch too big for the sand spreading and manoeuvring!

Weeding, check. Sanding, check. Tidying, check. Group photo, check. Group selfie, could be better but check. A clean sweep! Following one final pose around the brilliantly weeded and sanded paths the group headed off on the short 1.5km run to Ravenscourt Park for a quick fitness session.

Absolutely fab!

With Mr 'Abs on Tour' (apparently this nickname has stuck after I jokingly once called Chi this a few months ago...) in attendance the group were treated (though probably best read as, subjected to/punished...) to one of Chi's abs blasting sessions. As most GoodGymers in London now know, planks, supermans, leg raises and holds all form part of the routine and the group put in a great effort which Chi claimed will make you wake up with abs in the morning. Disclaimer (again) sadly one of these abs sessions probably isn't enough, but a sharpie pen or comedy chef's apron may suffice in the interim!

There was now one thing, well two things including the run back to base that stood in the way of the group and the promised cake, a sprint technique based shot game! 4 teams. 28 shot glasses all numbered 1-7 in a pile 20 metres away. Sprint to the pile focusing on your 'pockets to sockets'. The winning team was the one that got all the numbers 1-7 (not 1, 2 and 7!) first from the shot glass pile. And the winners were...Team One! Well done, guys! All that was left to do was run the final short and navigational easy 1.5km back to base.

With the nights slowly drawing in we had a cool-down and stretch in the fading light back at base and discussed the wonderful sweaty summer of running that we'd all had. Cool-down complete, there was only one thing left to do....belatedly celebrate Johnny's 50th good deed by eating star baker, Catriona's divine coffee and walnut cupcakes! Despite the unwillingness to make a fuss about it last week, this week I captured Johnny striking a pose with his much loved cupcake which would be a worthy glossy cover of any food magazine!

Hope you all had a fun night, great work and running tonight, Katie from the Loris Community Gardens will be so chuffed with the amount you all achieved tonight. Thank you very much to Jason for back-marking and for the 'bin bag run', and to our newbies and those doing some tourism for coming along. A pleasure to lead you all as always, have a fantastic week and hopefully see you all next week.

Next week’s task is another gardening one at the Springvale Estate – sign-up here.

Despite the threat of rain and the run down to tonight’s gardening task at Askham Court being longer than the 6km advertised due to my questionable navigational skills in previous weeks, a fantastic 24 GoodGym-ers joined me on a humid Tuesday evening in H&F to run and do good! A big warm welcome to the 5 fab new runners Zoe, Kira, Sharron, Meriel and Garrett on their first GoodGym run, it was lovely to have you along! Hopefully see you all again on another group run soon It was great to also see Fiona and Luke along for their second and third group runs and gardening debuts, and to have Tatty from GG Hounslow and the ‘good deed machine’ Danny from GG Brent doing some GoodGym tourism!

Before we headed outside, with everyone gathered around we had a brief introduction and round-up of the news from the week…

1. GoodGym hit 100,000 good deeds last week – a whole lot of doing good, a fantastic achievement! Read about it here.
2. The monthly GoodGym social is this Thursday – details TBC by Pritesh but it will be in central London!
3. The monthly GoodGym Long Run for August will be led by the ace Dom Tooze, it will be on the 25th August and will be a 21km route from Hampton Court to Battersea Arts Centre – sign up here.
4. AND...yet again he tried to keep it all ‘hush hush’ and sneak it under the radar, but a massive well done to Johnny who completed his 50th good deed! Next week, coffee and walnut cake to celebrate!

Wheelie good breakfasts!

Following a quick warm-up, with the ever present ‘shooing of the chickens’ stretch and my ill-advised cyclist path presence, there was a name and number count along with everyone’s favourite breakfast foods –– eggs were popular with many, with others went for avocado, pain au chocolat, full English, peanut butter and marmalade on toast and of course the trusty runner essential, a banana!

Drop it like it's squat!

Nicely warmed-up the group set off on the 3km run up to Ashkam Court with my trusty back-marker Jason in place. En-route we had one stop to re-group and get a few bonus squats in, all perfectly executed!

Third time’s a charm!

…that well known saying proved correct as I finally managed to get the group to the task without any unplanned detours and added miles - thank you to Bex for ensuring no ill-advised turns were made and to Sarah for ensuring all the pedestrians weren't completely engulfed by the sea of red!

When we arrived at Ashkam Court we were welcomed by Kumaran, a member of the Resident Club. Kumaran led the group round to the area that needed our attention and gardening skills - there was a whole lot of weeding to be done here! Not wasting any time, the group gardening gloved up and chose their tool/weapon of choice to tackle the task and quickly set about weeding and clearing the beds.

I(vy) don't quite believe my eyes!

As always the group made light work of the weeding, cutting, de-ivying and and in Andrew and Christos' case digging-up of a large big tree root! Catherine literally got stuck-in, Catriona went for the fork jumping approach and Will used his brut-strength to remove a weed (despite the rumours, this photo was in no way staged and the weed was definitely a weed...). With more energy than a plants stored amylose, the team grafted and sweated away as they transformed the bed from its overrun with weeds state.

Within what seemed like no time at all, half an hour had passed, the compost was full to the top and over dozen black bags were filled with garden waste, sadly I forgot to take the all important photo evidence but the amount of garden waste all balanced and neatly piled up was very impressive! The group posed for a post-task group photo, and re-hydrated with the water Kumaran had kindly provided; and not wanting to leave any mess, Will continued to sweep up the path as we began to say our goodbyes and thank yous to Kumaran and the residents. With the promise of sandwiches for our next visit fresh on our minds, we all headed off on the 3km run back to base.

Back at base we all had a cool-down and stretch just as the heavens slowly began to open. Cool-down complete, it was time to seek shelter and head off to the pub for the H&F monthly social for a well-deserved thirst quencher!

Thanks for coming along and for all your hard work at the task, it's absolutely ace leading you guys, many thanks for all your help too. Have a fantastic week and hopefully see you all next week.

Next week’s task is more gardening at Loris Gardens community gardens – sign-up here.

I had the pleasure of leading the wonderful GoodGym Hammersmith and Fulham last night and they didn't let me down.

Seventeen wonderful runners joined me on a warm and sunny last evening of July. This week we were helping Acknowledging Youth (AY) a charity that works to help disadvantaged young people attaining employment by providing support and also formal clothes for interviews to younger people.

Tonight the task was to deliver leaflets for AY. We had two sets of leaflets - one for shops that would hopefully donate clothes to the scheme and one for local residents to donate their time to scheme. We split into two groups with Jason (team One) leading one and myself and Will (team Two) leading the other - to add a bit of fun to the proceedings we also had a scavenger hunt, which proved a good plan as we found that we delivered all the leaflets in no time!

Shoo the chickens

After a quick intro outside the leisure centre, and after the advice of some of the regulars a warm up around the corner, featuring some of Polly's favourites (shoo those chickens!) we split up and were on our way!

GG-ers in a phonebox

Jason's group headed doing King Street and then worked their way up (the orange area on the map) and myself and Will headed up Shepherd's Bush Road before splitting up and taking on some of the more residential roads (in the green area). As alluded to before both teams were very quickly out of leaflets and so it was all about the scavenger hunt.

Yellow car

We worked our way around the streets looking for the elusive yellow car in team Two but we managed to tick everything off the lists and as we were making our way back to base we converged on team One and ran back together.

We cooled down and did our stretches outside the fitness centre, said adjö to Anders whose last run it was before heading back to Sweden and chatted socials (H+F is next Tues, GG-wide is next Thurs).

And the winner is... Team One!

Jason and team One won by one point by fitting one extra person into that phonebox! Well done.

As always a pleasure leading you guys, Beth is back next week, sign up to the run here.

Cheers, Pritesh

On another scorcher of a Tuesday evening in H&F a fantastic ‘two little ducks’ 22 GoodGym-ers turned up to run and help out at tonight’s painting task at Gibbs Green Tenant Hall. A big welcome to the 5 lovely new runners Fiona, Summer, Lucy, Claire and Luke on their first GoodGym run, it was brilliant having you along! It was great to also see Grant along on his second group run fresh from his strong fork break last week, to have Remy from GG Hounslow & Nurjehan from GG Haringey doing some GoodGym tourism; and from a personal perspective it was fab to see so many friendly and familiar faces back from last week’s group run.

Before we headed outside we had a brief introduction and round-up of the news from the week…

1. 85 GoodGymers attended the annual GoodGym Shindig in Stratford-upon-Avon at the weekend. Big well done to Catriona who got a parkrun PB!
2. The monthly GoodGym Long Run for August will be led by the ace Dom Tooze, it will be on the 25th August and will be a 21km route from Hampton Court to Battersea Arts Centre – sign up here.
3. The final three big GoodGym races of the year will be the White Star Running - East Farm Races down in Dorset on the August Bank Holiday, the Rutland Marathon & Half Marathon in September and the Yorkshire Marathon and 10 Mile race in October.
4. AND...despite trying to keep it on the down-low, Johnny completed his first coach visit at the beginning of the week.

No heat strokes in H&F

Following a pulse-raising warm-up which again included my favourite ‘numbers game’ and Polly’s favourite ‘shooing the chickens’ stretch we did a quick name and number count along with everyone’s favourite holiday destinations –– Thailand was popular with a few, along with mentions for Italy, Ireland, Ecuador, India and other exotic locations - though I'm not sure many of them beat Costa del Hammersmith and Fulham at the moment!

Nicely warmed-up the team set off on the short 1.3km run down to Gibbs Green Tenants Hall with Jason as always being the trusty backmarker. Along the way there was group wall sit to enable everyone to re-group as we headed down off the main road. In a complete déjà vu of last week the ‘very short’ 1.3km run down to the task ended up being a slightly longer exploratory 2km run around the West Kensington area due to some postcode confusion...the morale of the story being never rely on Google maps and always listen to and follow Jason!!

Navigational con-artist

Once the correct postcode was acquired and with Jason now expertly leading the way the group arrived at Gibbs Green Tenants Hall and were welcomed at the entrance by Peggie and Sara. Peggie and Sara had kindly provided water for the group which was gratefully welcomed, as the group rehydrated they briefly explained the vast range of activities and opportunities that occur at Gibbs Green Tenants Hall for the community – this ranged from yoga to providing meals from surplus food.

It's all white now, it's all white now

The task brief tonight was to paint the bathrooms, kitchen and hallway of Gibbs Green Tenants Hall, a nice 'Changing Rooms' style green to a white/cream colour makeover in all the rooms. While some of the team began the prep work on the walls, Jesse resourcefully found a tool from outside that was ideal to stir the paint before he began filling up all the paint trays.

Increasing self-es-steam in the Gibbs Green Tenants Hall sauna, je l'aime chaud!

The group split into the four rooms that needed painiting: the bathroom, toilet, kitchen and hallway and everyone armed themselves with either a roller or paint brush. The group made quick work of painting all the walls and it wasn't long before there was a marked improvement. However, 22 GoodGymers in a small enclosed space quickly resulted in a sauna-esk environment with many sweat beads appearing….a free sauna for all! Despite the space constrictions the group worked like a well oil-machine talking as they painted both the walls and themselves - Will's & Luke's red shirt were no longer predominantly red and Johnny achieved a nice circular roller branding from Claire!

Monet can't buy you love, just Rembrandt that

As always the half an hour quickly passed and not wanting to leave the job unfinished the group pushed on for a few additional minutes until the walls were all completed! With all the painting completed and everyone rehydrated the group posed for a quick post-task group photo outside Gibbs Green Tenants Hall, with Peggie and Sara, before we both said our thank yous and goodbyes, and the group began the short (actually short this time!) 1.7km run back to base for a quick sprint technique session.

ALPS! Snow joke

The group split into two teams and were worked on their sprint technique over 20m focusing on the ALPS!..... A - Arms L - Legs P - Posture and S - Surprise!

There was some perfect sprinting techniques displayed and the surprise element was that both groups were running to a bag of Maoam for a small sugary treat to focus the minds on the sprinting and boost energy levels following all their hard work in the heat! Of course, one or two bended the rules (naming no names Jason) and stole the entire bag!

With the quick sprint session completed, Maoam consumed – turns out one way to keep a group quiet when asking questions is Maoam! - a cool down and stretch completed we all said our goodbyes for another week and gave Ellie and Anders a last round of applause on their last H&F group runs...for now - it's been wonderful having you along, all the best guys!

Thanks for having me again and for all your hard work at the task. All of you were totally ace! Again, apologies for the lack of navigational expertise, I shall crack it next time! (fingers crossed!). Have a fantastic week and hopefully see you in a couple of weeks.

Next week’s task is leafletting for Acknowledging Youth and will be led by the 'well great' Brent Trainer, Pritesh – sign-up here!

19 good eggs ran 3km to help out H&F Mind.

We started our lovely sunny evening in the Hammersmith the Better gym. Here I gave the runners a briefing about our run ahead and the night’s task. We had two runners Grace and Aisling who joined us for their first Goodgym session and Paul touristing from Wansworth (this being his lucky 13th area in London to visit).

After shooing the chickens back in the barn and warming up the rest of our limbs, we headed off on the short run towards the task. The streets were pretty busy on the way there, but we made it in one piece.

Once we arrived at Mind we found they had 8 chairs for us to build. This involved deciphering the flat pack furniture instructions and some good team work. Each chair had two people working to construct it. As we had 2 bonus goodgymers to chair ratio, Catriona and Paul got stuck into weeding the two flower beds... with spoons - very resourceful.

Team Anders and Sarah W completed their chair 1st out of the group, then Team Jason and Josh 2nd, then in 3rd place Sarah K and Steve.

After everyone had completed the chairs and we had taken a photo for proof we head off towards Lille Road Rec.

Here we did some running technique, muscle memory drills. - doing high skips for leg drive & calf strength - high knees to reinforce knee lift - bum kicks for promote quick feet/lower leg movement - running backwards for glutes & hamstring strengthening - stroppy ponies for practicing our foot landing position

After that, we finished up with a time trial around the park.

After the session it was time for our monthly social in Draught House where we went for drinks, food and some DIY flag making. The awesome Catriona supplied us with fabric pens, paints and a big bed sheet to make Hammersmith & Fulham’s flag for the Olympics. Lots of fun was had by all.

Lovely stuff! Until next week, happy running :)

Another record breaking group run number with 21 runners, which smashed last week’s total of 18 runners. This extra large gang couldn’t of come on a better night as our task need lots of pairs of hands. We had been asked along to Age UK’s activity centre to help tackle their overflowing storage rooms.

The night started off with the usual welcome chat, task briefing and news update. Including details about the Olympics and wishing Sarah, Catriona and Tom good luck on their half marathons this weekend.

After all that lovely stuff we headed outside for a dynamic warmup. After which we headed off on the short 1.5km run to the task. Aileen, Volunteer Coordinator and her manager were there to meet us when we arrived. They gave the runners a quick intro into the activities at the Service Centre and thanked us for our help in advance.

There were two small rooms piled high with boxes, furniture and juke that needed sorting out as they were becoming a tad dangerous for the staff to go into. Our volunteers a formed a human chain, clearing both rooms in no time. Next, half the team repacked and sorted the boxes and general bric-à-brac into more of an order. Whilst the other half started refilling the store rooms with the big items of furniture and fabric rolls.

You can see from the photos the unbelievable end result!

After their handy work was done, we headed outside to take a group photo in-front of the Age UK sign for Aileen. Then we said our goodbyes and headed over to Lillie Road park to do some arm technique work and relay sprints.

3 things to remember

The runners had to consider 3 things whilst doing their leg of the relay. Not crossing their arms in front of their chest, driving their elbows backwards (not forwards) and keeping a nice right angle shape. We did this continuous relays for 5 minutes. Enough time for most people to give it a go over 100meters a couple of times. Then most of the group tried out their luck on the Lille road Strava segment, whilst a couple stayed behind to do some strength work with me.

After everyone was back there was just enough time to jog back to base and do some cool down stretches.

Lovely stuff. Well done everybody. Specially new runners Patrick , Luis, Marta and Linn. Give them a cheer!