Last night, 16 fantabulous GoodGym runners ran to complete an environmental task at the Mackintosh Community Garden in support of #EarthHour!

Our task for the evening was to move heavy items, organise different materials and do a general tidy up to help make the gardens more useable to the local community. But first we all met up on a gorgeous spring evening - what sunshine! - at our usual spot in town: Big Moose Cafe. We welcomed a new runner, Laura Louise and introduced ourselves, naming our favourite bird. Who knew there is a blue-footed booby! There were also magpies, a couple of robins and even an emu put forth - what an eclectic bunch of birds! We also heard about Anthony's coach running, last week's Community Mission to Rhumney Seedlings, Ellen & Mikey's weekend Mission to help Mr J dig his garden ready for planting beans, and our racers Aimee, Fiona and Lucy's results from the Monsal Trail 10k on Sunday - what fantastic news to hear that Lucy came in third for women, overall!

For warm up, we played a favourite childhood game (at least to Ellen, who grew up in America): Red Light, Green Light. This game is called Grandmother's Footsteps, or Statues, here in GB, so most people were familiar with it. Aimee and Ellen took turns playing the caller at one end of the space we played in. With our backs to a line of runners, we called either Green Light or Red Light. Whenever Green Light was called out, players did lunges first, then arm pumps, to move towards the caller. However, when Red Light was called out, they had to stop immediately. At any point, the caller could say Red Light and turn around. If any of the runners were caught moving after this, they were out. I honestly cannot remember who won both rounds, we were having so much fun!

Once warmed up, we sped off to the Community Garden. We still had plenty of light to see by, once we reached our destination (with even more once the clocks go forward next weekend - cannot wait!). We were met by Carol and Ishah from the Garden, and Wil from WWF. They gave us a brief introduction to the Garden - its use and benefits to the community - and also our instructions for the evening. And then we were off! One group quickly got stuck in, moving old bits of wood and other debris from a corner of the plot, and cleared up the old fire pit of ashes and stones. The other group went to dig out some of the mountainous compost heap. At point, Su looked like she was playing another childhood game: King of the Hill! Once the old fire pit had been cleared, a new ring of bigger stones were carried (and in some cases, rolled in) placed in a smaller circle - making what we cheekily renamed the Rave Pit. The compost heap was reduced in size, then covered with old carpets to help it reduce down even more. Lovely compost was shifted to other parts of the plot, and further tidying was done with benches being moved, pallets being put down and even an old garden-style trampoline being dismantled for parts! Lots of digging and lifting and twisting and turning was involved with both tasks - so despite the relatively short run for us there and back, it really was a great outdoor gym session. Aimee even found a perfect stone (that someone mistook for a potato!).

Speaking of running back - some of the front runners discovered a new training opportunity on the return journey: a dash around St Andrews Crescent! (this is the circle that goes around Eglwys Dewi Sant, just off Stuttgarter Strasse). A few red faces after that, but a great opportunity to put some speed into our run. Overall, a fab evening with some amazing tasks accomplished, in lovely conditions and with some great new partners helping to do good in the community. More of the same, please!

#Earth Hour 🦍🐘🐬 Our world is under threat like never before... We must find ways conserve nature and reduce the most pressing threats to the diversity of life on Earth 🦁🦎🐗🐟 We need a global deal for nature and people to reverse the decline. Earth Hour is the world’s biggest switch off event. Each year, millions of people around the world switch off their lights and organise events – at home, in their community or in their towns or cities – to show they care about the future of our planet.

From the week commencing March 25th, GoodGym is teaming with Earth Hour to do good for the community across the UK with a variety of environmentally themed tasks. We have two fantastic runs organised this Saturday, 30 March - get signed up now!!!

GoodGym x Earth Hour event - Run to garden at Plasnewydd Community Gardens 🐼 🌎🦍

GoodGym x Earth hour event - Making seedbombs & then running to throw them into Cardiff's green spaces - Stopping at Cardiff Castle for lights out! 🐼 🌎🦍

Earth Hour highlights the changes needed at a global level, but also encourages everyone to take personal action. You could, for instance, change the way you eat, embrace reusables and buy less plastic, or help to restore nature in your community. You can share your pledge using #EarthHourWales to show how you are making a difference.

33 GoodGym Cardiff runners celebrated Christmas in style at The Classroom - Y Dosbarth

Everyone began arriving at about 7.15pm into The Classroom. The first thing everyone had to digest about one another was the fact that people were wearing clothes other than GoodGym t-shirts! Firm believers of the work hard, play hard principle, after an incredible year of running and helping others it was now time to let off steam, and the bar staff were challenged to make a whole array of cocktails to satisfy taste buds.

Let's get quizzical

Ben planned a quiz for the Christmas do; There were 2 two picture rounds (Guess the breed of the dog, and name the artist) and 3 question rounds (How well do you remember 2018, A Christmas round and Miscellaneous round - You've got to love a bit of everything).

Martin and Ben both facilitated the quiz. The team names... The Goodgym Guys, Tom to the power of 9, and two other team names I cannot remember! (Apologies :) ) Many teams had an extra team member, Google - You know who you areeeee! The winners were Tom to the Power of 9 - Well done folks.

Thank you everyone

I had been quite unwell with flu symptoms over the past few days so I didn't plan a script for the evening's speech. What I did say though, and what I will echo again now is, thank you. Over the past year at GoodGym Cardiff and Vale we have achieved incredible milestones, both personal and as a team, and these deserve recognition. I say thanks because being the lead of GoodGym Cardiff is made an absolute pleasure because of each and every one of you - you make it all worthwhile - your determination and tenacity to made Cardiff and the Vale a better place inspires and motivates me.

Where to?

After The Classroom people went in a few different directions, but many went to Bootlegger in town and the hardcore amongst the group headed to Clwb Ifor Bach until very late!

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The Classroom is a wonderful place to go for food and drinks. The Classroom has a vision and passion to develop future talent for the hospitality industry. They have a team of industry professionals with a wealth of experience from Michelin Star and multiple AA Rosette awarded establishments. Led by these experts, the Classroom is staffed with Cardiff and Vale College students who are keen to hone in their skills and experience to start their careers in the profession. Former students who attended the college have progressed into top professional kitchens and venues across the region, UK and beyond!

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!

21 Spooky GoodGym runners ran to help out the Samye Foundation. It was a very ghoul run!

Witching hour was an hour earlier this week as the clocks went back on the weekend, it was completely dark when we started our run - ooooo spooky. There were lots of new faces this week, including Velma from Scooby doo and batman from, well, Batman of course! This week was also a milestone for Batman (Aka Martin) who reached 50 good deeds and was presented with a special 50 badge; He's a silent guardian, a watchful protector, a Dark Knight As a Halloween special, we played a few Halloween themed games including Trick or Treat and Groups of Doom. The task involved running around and going head to head with other runners to find out who would do burpees and who would do star jumps.

It was time to begin our run to the task… and who better to lead the way than someone who is used to adventures… Making a special appearance this evening from all the way from the shire, Bilbo Ben led runners to the evenings task. Over hills and across rivers, Bilbo Ben and the fellowship of GoodGym Cardiff ran hard.

Welcome to the Samye Mindfulness and Wellbeing Centre Unrecognisable Lorraine, who was also dressed in an awesome fancy dress cat costume, welcomed everyone to the Samye Centre, offering water to runners on arrival to allow them to rehydrate themselves. Lorraine then explained the task for the evening. “Okay everyone, we have lots of plants in the building that need to be re-potted. Your task will be to take all of the indoor plants ourside, replenish the plants with fresh soil and then return them back to their original positions”. Upon hearing the task we had all been we all got stuck straight in.

Darren took photos of runners completing the task and whilst Bilbo Ben provided a countdown. Rosie had the most reflective jacket in the world.

Task Complete! Lorraine thanked everyone for completing the task in rapid time and said the plants look so much happier! Everyone then gathered together for a group photo and after having the group photo Lorraine then invited everyone back into the centre for nibbles and warm spicy pumpkin soup to warm up cold finders ready for the run back.

After 15 minutes of chatting and eating it was time to go.

Ellen led the run back whilst Fiona and Rosie backmarked.

Why do ghosts go to bars?.... For the boos!

Thank you Samye for an epic task and for giving us a reason to run.

The Pun-king award this week goes to Ben! Well done.!! Come on peeps.. I want some really good pun suggestions next week!

After the run we headed to the Glassworks where Martin shared with everyone Welsh Cakes he had spent a lot of time baking.

Reminders: * Sign up to next week’s run to the Llanover Arts Centre by clicking here * Join in the next run in Penarth on the 17th November by clicking here

18 runners turned up to GoodGym this evening ready to get fit and do good by helping out two amazing charities!

Keen beans turned up at 6pm and the majority of people arrived at 6.15pm. We all then headed outside for our head count and to warm up! Lewis brought a friend along to GoodGym tonight which meant his dreams came true and he earned himself 1 red lace - Welcome John to the best place to be on a Tuesday evening!!

Because it's two task Tuesday we split into two groups. Mikey led one group to the Samye Foundation and Ben led the other group to Llanover Arts Centre.

Group 1 - Running to Llanover Arts Centre

Ben led the first group off to Llanover Arts Centre. The route took runners on a wonderful adventure around the streets of Pontcanna and Canton. There was a squat jump race outside Cardiff Castle that was won by Andrew - Well done dude!! After many turns and a quick check of Google maps we had arrived at the Centre.

"Welcome GoodGym to Llanover Arts Centre" John said, welcoming all the runners with a warm smile. John then told us about the wonderful centre; "Since the opening of the new building in 2000 the centre has run exciting courses in pottery, art, crafts, printmaking, textiles, computer arts and photography, dance, drama and music. Young people and adults have been able to start and develop their creativity. Under new management, the centre has been improved, new classes are being developed and work with schools and other creative partners is bringing new learners into the centre. We hope the centre will provide the public – young and old -with the access and encouragement that they need to take advantage of the opportunities the Centre provides. We will continue to provide ‘An Open Door to Arts for All’."

Inspired by all the good that goes on at the centre we couldn't wait to get stuck in. Our two tasks this week were to (1) Paint the large hall at the Arts Centre (2) Gardening tasks in the car park. The painters included: Lucy, Darren, Lowri and David. The gardeners were Lydia, Marion and Andrew.

The painters covered up all the white marks on the wall to freshen up the hall and make it look aesthetically pleasing... Matt painted his face too... unintentionally.

Lydia was in her element gardening. She was sweeping up all the Autumn leaves that had fallen from trees. Andrew and Marion cut back a tree that had become overgrown - A task made more challenging by the 2018 BMW parked next to it.

After helping out for 40 minutes we had completed the tasks. John thanked us for our efforts and we then ran back to Big Moose. On the way back we bumped into our the group that had ran to Samye. Their cheesy grins gave away the fact that they had just consumed cheesy toasties!

Group 2 - Runner to Samye Foundation Wales

Tonight 9 intrepid runners made their way to our friends at Samye, through the darkened nights and the city streets our crew ran confident and strong, As Amy commented at a point somewhat reminiscent of Madeline, as we ran in perfect pair formation. Tonight was a very social run with lots of chatting as we caught up and met new people. With traffic lights in our favour we arrived at our destination in great time, after a quick water break the clock began and it was time to put ourselves to work.

Lorraine spoke about the wonderful work they have going on at the centre, we have seen a lot of change at the Samye foundation since we began running there and tonight was time to protect the planters that we helped to place and plant. With winter looming and the weather changing it was time to ensure their longevity so that the tranquil seating areas can be enjoyed for many years to come.

Groups were sorted with Eleanor, Keira, Aimee, John and Su on planters, cutting back overgrown sweet peas to make room for other plants to grow for a last bit of colour in the garden and painting / protecting the wood planters and Owen, Lewis and Adam were to move bricks and rubble from the back garden to the front.

After 40 minutes of work we had as usual packed Lorraine’s car with plenty of things for the tip before heading in for a few treats of spinach and cheese toasties, crisps , flapjacks and some more water. Then it was time to run, but all runners had been warned – I will not be accepting moaning about running on a full stomach!

We had another quick chat about the task that we will be returning to for our ‘Spooky’ Halloween run, with some discussions about what we should dress up as. Then we set off, and as if perfectly planned, we met up with Ben’s group and had a run back as one collective.

Don't forget folks:

• Get signed up to next week's run by clicking here
• Get signed up to this Thursday's community mission by clicking here
• Get signed up to the group run in Penarth next Saturday! Click here to get signed up