Congratulations on a landmark 50 good deeds achieved tonight by Keith

Welcome to Nathan who was making his Goodgym debut on one of our longest runs and farewell to Jamie who was making a final appearance before heading off to New Zealand - best wishes from all of us.

Before we left we celebrated the achievements of those who had run the Ipswich Twilight 10k through the town centre on a hot and humid Friday evening.

Arriving at the Castle Hill Community Centre there appeared to have been a breakdown in communication as Trevor had been expecting us until a late message this evening., However Trevor leapt into action finding brushes ladders and creosote for painting an outbuilding we had started on a visit a few weeks ago.

With a long side and a short end of the building to be done the team spread out and made light work of the task, even having time to eat (while painting) chocolate cake Keith had provided to celebrate his 50 milestone... delicious, thank you!

The return run was a steady pace social run through the town with no appetite for any intervals given the exertions on Friday.

So the black shirts are becoming more prevalent with Keith joining the ranks - I'm very proud of all GG Ipswich participants and particular kudos to those reaching 50 good deeds and earning that black shirt.

Next week we are making the short journey to Brickmakers Wood - more info and sign up Here

GoodGym Ipswich is one year old!

The attraction of a pub at the end of the run resulted in a good turnout - surely this is the way forward!

With post run celebration in mind, tonight's task was a deliberately short run to Survivors In Transition who have supported us with regular tasks during our first year.

The enthusiasm to complete the task was amazing as the red-shirted cleaning flashmob flew around the building cleaning windows, polishing, washing, dusting and hoovering (or vacuum cleaning...just for you Robin!) in record time.

There was a "last day of term" vibe as we finished the task, with some suggesting we head straight for the pub! However, knowing how much we all love an interval session we headed onto the waterfront for a short burst of team intervals.

My instructions were so clear and precise and there was absolutely no confusion about which members of each trio should be running at any time or in which direction they should be running - so that went well! Once the correct pattern was established there was some lung bursting efforts from all, with a slightly competetive element creeping in.....even though it wasn't a race!

And so finally the call of the pub became too strong and we headed to Issac's, where the clientele were perhaps a little taken aback by the sight of a slightly sweaty gang in matching red tops and running gear descending en-masse, ordering beer and moving (lifting, definitely not dragging) a huge number of tables together.

Thanks to everyone for coming along particularly Karveh and Andrew who couldn't make the run, but managed to meet us in the pub! A great way to celebrate a birthday - beautifully summed up by Kerry's poem that he must have been concocting on his run home....

Now I went cleanin' windows with the GoodGym crew tonight
All dressed in our red T-shirts we were a proper sight

We all met at the waterfront, promptly at six thirty Running to clean at SIT, our post-race legs all hurty. We were only there four weeks ago, so how could it be dirty? When I'm cleanin' windows

Off to Isaacs afterwards for a pint or two and food Toasting GoodGym's birthday put us in the party mood No-one running home then? OK, just me, good After cleanin' windows