32 runners ran 3k, did a hill session , and cleared a meadow of rubbish.

If anyone would have told me we'd have 32 runners at GoodGym Norwich by the 7th week I'd probably have laughed in your face hahaha... well tonight it just happened!

We had a nice 1.6km route each-way as we were heading to a meadow near Cow Tower, which belongs to the Great Hospital... a building that has been around for over 700 years (that's probably the only bit of history my brain knows).

Again, we had several new runners - 11 in fact so too many to name but our members gave them a warm welcome and made them feel at home straight away.

We congratulated everyone who took part in Run Norwich 10k on Sunday.

Colin got his docs checked to he can now be DBS checked so he can go on our Coach & Mission runs... you can do the same by bringing your ID docs to me before or after any Monday evening run.

A thank you to Carl & Laura for being back runners.

As tonight's run was a shorter run I had some spicy workouts planned for the group... keep reading to see what they were.

After the warm up and a very long head count, we headed to our destination, which took us through the beautiful grounds of the Norwich Cathedral - it did give me flash backs of the Run Norwich 10k from the day before but luckily this time we were running downhill.

We were greeted by Neil and he explained the area that we could do a litter/rubbish collection on so the group got into pairs, got themselves some gloves and bin liners and off they went... just like The Wobbles.

After 30 minutes I got everyone to collect in all the rubbish they had collated and I was quite astonished with how well they'd all done - there was bike wheels, a sign from 2013, a bed, a mattress etc. There was technically around 15 hours put into that by our awesome volunteers, which I'm very proud of them for doing.

So after the task there had been rumours that something may occur by the very steep and nearby Gas Hill... and these rumours were true! We did a 8-minute Kenyan Hills routine, which is a continuous loop so you take the ascend very steady and focus on moving your arms but then you take the descent quicker and don't treat it as a recovery. After 8 gruelling minutes (and many death stares) we had a couple of minutes recovery before heading back towards The Forum.

The only problem was I wasn't finished yet... we still had 10 minutes to kill :-) so coincidentally there was a nice rectangle shaped grass area within the Cathedral grounds so we stopped for a 10-minute AMRAP (as many rounds as possible). This consisted of 5 burpees, running, 10 push-ups, animal walk/crawl/jump, 5 v-sits, running, 10 squats and another animal walk/crawl/jump - all exercises that will assist with running performance.

After the 10 minutes I did a quick head count to see if I was still anyones friends hahaha and we headed back to The Forum for a stretch and finished the evening with a trip to the pub, which over half of us were able to attend, which is a fantastic turnout.

Next week we have a similar task and distance run on the Marriott's Way. Sign up here.

Tonight we had a GoodGym Norwich record turn out of 22 runners!!

We had several people making their maiden GoodGym appearance so a big welcome to Megan , Lizzie , Rob , Alex , Toby , Katherine & Rowena . It's great to still see plenty of new faces joining us to do good in the community.

A well done to Catherine for getting her DBS docs checked so she can be able to do our Coach Runs & Mission Runs.

After getting all the names on the sign in sheet, Paul & Laura confirmed as back runners, we started off with a interesting warm-up of backwards up the steps and forwards down them... my camera was ready for anyone who was going to trip over ;-)

For the outward run, I gave the team the task of discussing which two types of biscuits I had in my bag for when we finished later on... I was then getting rather concerned as everyone was saying what their favourites were... and they weren't what was in my bag haha.

Tonight's task was running 4km to the Earlham Early Years Centre to treat a new summer house. After a slight 'Hitch' with finding the correct entrance, Alex seemed to know the area a little better than me and we managed to get the gates open and our flock of runners in.

Everyone grabbed themselves a paint brush and Robert stirred up the tubs of treatment and then everyone was away! I did pre warn everyone not to have a paint fight and they were well behaved.

We kind of extended the time limit as it was one of those jobs you just couldn't leave half done but everyone did an amazing job, over 8 hours or man/women power went into that.

Once doen we set off back for the 4km return journey, which had more down hill until we reached Grapes Hill :-) at this point I felt quite kind that I gave the team the option of either running up it or take a flatter route around St Benedicts Street but everyone decided they wanted to run up Grapes Hill... so we did.

It was another fantastic GoodGym experience and a lot of people mentioned how satisfied they were doing this evening's task.

Oh and the biscuits were Ginger Nuts and Shortbread Fingers!

You can sign up to next week's task .