The evening was a bit grey and I need to wake up before the training task was about to start. I thought it would be a great idea to stretch the legs before the task. Quickly realising that I would not be able to do this and the task, I decided to get to the leisure centre a little early to grab a caffeine boost. Already there were James, Anne, Claire, Karen and Laura. Quickly having a chat I told them I needed a coffee and does anyone else want one. James said he would and to usher out both Nadia and Luan who had done the same thing.

After the coffees were drunk and everyone had arrived, Kirsty enthusiastically started to welcome all the runners to the session and went in to some details about GoodGym and what the groups is all about. When Kirsty had finished and there weren’t any questions, James, who put on the session went into the details on what we were going to do. James took his time to clearly relay the instructions for this session. The session starts with a light warm up, 1 or two laps of the park, during this time he will put markers to show the turning points for the distances to cover. He said, it will be 6, 3, 3, 6, 3, 3 , 6 with a two minute recover time after each distance completed. James clearly went into detail on how this type of run will help build muscle fibre to both help build speed and endurance ability.

As the session started, I lead the warm up by running a few laps of Woking Park. This was a light run just to activate the muscles and to get the blood pumping around the body. Making our way around and being conscious of the reps we were about to start on I thought that taking a shorter route around the park would be kinder for all of us, while James marked the distances. Heading along the shortcut took us to a flooded path so with a quick turn around we carried on following the outside path of the park. Just after half way round and to let everyone have a little change from the slow running we paused and started to do reserve lunges. After that we went into squats before returning to running back to James where we can start the session.

So having all arrived at the start, James kindly went through what was to be done again before we all heading off for the first 600 meter run which involved running to the marker placed by James and then back to where we started. Everyone went off at their own pace so everyone was able to maintain a pace that was going help push them to the next level. After the first 600m I quickly realised I had gone off too fast and was gassed out before I had even started!! Lucky Nadia had followed with me and was able to help me maintain that pace. Anne and Karen grouped together as there running speeds were very similar, although they were steaming through the recovery times!!!!!

Laura, Claire, Luan and James were all making great gains with their running speeds and keeping to the distances really well. I kept hearing lots of cheers and words of encouragement as other runners were taking their recovery rests, but not too sure if that is the best way to recover? But it didn’t seem to effect the runners and for me, it gave me a huge boost to find the will to keep going at a difficult pace. As we were all drawing to completing the interval session, everyone was giving it their all to finish on a high.

Brilliant, determined and gritty run from all the GoodGymers that did today’s session and we all went celebrate Anne in being awarded with the Sean Coxhead Inspiring Individual Award 2024 for GoodGym. Inspiring Anne, keep being brilliant 😊

Until the next session.

First GoodGym report from me Luan; and first mission marshalling at Jnr parkrun. It was also the first time marshalling with GoodGym for Karen who has been on a similar amount of missions to myself, we are the newbies of GoodGym. We had both arrived at the bandstand early to find John setting up, and were able to chat for a while.

When the other two girls arrived (Nadia and Katie) from GoodGym it turned out to be an all girl group, as you can see from the photo. I think it would have been a bit much if we had burst into song, but we looked the part! Karen and I managed to secure a marshal spot each from the map and a radio. I had brought my own high vis jacket and Karen got one from John which had Jnr Parkrun written on it.

The Woking Jnr Parkrun held an award ceremony at the bandstand, one of the children had run the length of a marathon whilst on the parkrun (Katie whispered that it wasn’t something that was independent to the parkrun group), amazed we all clapped and cheered! There were a number of children who received awards…

Then the start of the run, we all made our way to our positions. All that was left was to cheer. I couldn’t think of anything else but ‘well done’, ‘keep going’, ‘good luck guys’, well done everyone’ and ’almost there’, the parents were really lovely and commented thanks marshal. The children and parents were great runners, some of them were so tiny and young. Luckily it wasn’t raining but there was quite a chill in this winter weather.

The tail end marshals let us know when the last runners had passed our positions and we were to return to the bandstand.

It was a lovely event, I can’t believe how well everyone did to run 2k around the park. So well organised and such great spirit all round!

Chris, Luan, Nadia and Anne met at the leisure centre for this week’s hill training. We started with a warmup and were ready to run gently to the hill!

It was decided to run according to our own abilities/experience. We ran in two groups, Chris and Nadia started going a bit further than Luanand Anne. Adam joined Chris and Nadia later on. (Anne did not recognise him as his OVNI headlight was not on…)

We all pushed ourselves, Luan who is new to running should be very proud of herself. Poor Luan being partnered with bossy Anne, kept going up and down, up and down! Well done Luan, we are all impressed with what you achieved tonight.

Chris and Nadia motivated each other all the way up. They were running so fast that all the photos taken are rather blurry. In total they ran 8 times uphill: fantastic training.

We thought of Katie, Kirsty and Wayne who wanted to join us but had to cancel at the last minute. Kirsty and Katie, we wish you a prompt recovery. Wayne, we cannot wait to hear about the Brutal run you will do on Saturday!

Are you joining some of us on Sunday: - Either helping junior parkrun in Woking Park - Or trail running 10 kms at Polesden Lacey? The choice is yours!

In the meantime, happy running to you all!