Meanwhile in Westminster we headed down to the Salvation Army to drop off some food and clothing for residents and rough sleepers.

We met as usual at Wesminster university. We had a few newbies who had never run with us before so they were given the extended ever so special briefing on why what we do is so much fun and of course rewarding and helpful.

We loaded ourselves up with clothes, food and footwear then set off making our way steadily down Bond Street in this new found brightness.

We arrived safely and were welcomed in by Gareth who would be our guide for evening.

As usual we left all our donations on the table where the residents could pick them up at their leisure.

This would sadly be our last visit to this particular centre in its current form as after 96 years in the building the Salvation Army will be moving else where as another provider is taking over.

After an in depth talk on the history and future of the Salvation Army we said our thankyous, goodbyes and of course wished them well at their new home.

We headed back in formation at pace just to see what we all had in our legs. Did we enjoy it? Of course we did.

As always, thank you for your time.

Hopefully see you all soon.

Meanwhile in Westminster our task for this evening was to distribute flyers for St John's Hospice's annual Easter Fayre on Saturday March 19 and Sunday March 20 which will be open from 11am-6pm at St John’s Wood Church Gardens, Wellington Road NW8 7PF.

For the past 30 years St John’s Hospice, which is an independent charity located within the Hospital of St John and St Elizabeth in St John’s Wood has provided high quality specialised palliative care to more than 3,000 terminally-ill patients and their families every year most of whom live in and around Central and North West London.

This care is offered free of charge and its events such as the Easter Fayre that raise valuable funds to keep this work going.

Now with 12 eager GoodGymers the plan was simple head down to St John's wood and a steady pace speak to passers by, leave them on cars, pop them through letter boxes and if we could find anyway to speak to give them one tooooo. So that's exactly what we did and of course we smoked whilst doing it.

On arriving in St. John's Wood we split up into two teams then 6 smaller teams and worked our way through the roads admiring the pretty houses and wondering what the cos of heating one of them was lol.

With such teamwork we were finished in no time at, regrouped, high fived and headed back to base and pace.

As always GREAT JOB people, Thankyou.. Till next week.

Meanwhile in Westminster we headed down to see our dear friend at Rhythms of Life to help him hand out food to the rough sleepers in and around the Charing Cross area.

We meet as usual at Westminster University and headed out into the night.

A 1 mile tempo run after a gentle warm up took us weaving as normal through the back streets of our city as we made our way to Covent Garden.

Arriving safely we were greeted by Andrew who took us in to his building sat us down and talked us through what we were going to do and what we were not going to do.

He showed us all of the food that we would be handing out that had kindly been donated by local food shops. We boiled the kettles so we had hot water for the flasks so we can hand hot chocolate and coffees whilst we were out there. We grabbed socks, gloves, toiletries and hats split into two teams both taking two routes and we were off.

We covered some of the key hot spots in Charing Cross and had some great conversations with some of the rough sleepers. We handed out all of the food, drink and clothing we had followed by some emotional goodbyes and we were off with the promise that we would be back at some stage next month.

We ran back to base at pace and discussed on route how often communities like that are often not seen by passers by.

Most definitely some food for thought.

Thank you all for coming, till next time.

Meanwhile in Westminster we made our way back to the homeless charity Rhythms of Life.

I think this is the first time we have visited them in 2016 and they have been sorely missed.

Our task today was as always a simple way, help Andrew move all the furniture on the ground floor and when I say all of it, I mean all of it. Where? Elsewhere lol.

Now just before we left Westminster Uni I explained the greatness that is GoodGym, the fact that it was a little dark and wet and most importantly the route there might be a little congested SO the skill of weaving in and out of human traffic would most definitely be worked on...

Anyhow we set off at peace, back street after back in single file dodging public house patrons, buggies and big bags until safely popping out by Tottenham Court Road. Just a little longer and we arrived safely at Covent Garden where we greeted by the ever chirpy Andrew.

With 30mins on the clock, WE WERE OFF.

I'm talking chairs, tables, lamps, sofas, fridges, freezers, musical instruments, paintings, food and toiletries, the lot, all shifted, lifted and relocated till next time.

As the clock made its way to zero, music pumping and people dancing as they worked, Andrew wondered around handing out refreshments consisting of fine wines and reminded us of last time, the time he had cheese lol.

We said our goodbyes and we were off.

FARTLEK ALL THE WAY HOME...

Till next time.