Tonight on a very warm September evening the group did some interval training before the sun went down.

The session was 6 minutes at threshold, followed by some 90 second efforts and then some super fast 45 second efforts. It was certainly a tough session with the rolling nature of the Sutton Park hills also making it somewhat tough!

Once done as we headed back to Boldmere Gate we collected plenty of litter and saw the most amazing sunset :)

Tonight the group did a Mona Fartlek for the first time. That's......

2 x 90 seconds 4 x 1 minute 4 x 30 seconds 4 x 15 seconds

All off the same 'float recovery' meaning the recoveries were still at a good pace. It's basically 20 minutes of hard graft on the arena field.

Once done it was onto the litter pick around the car park before a quick picture.

Tonight was the 'first light night' running session and litter pick, so of course we used the park and got on stt ttome Kenyan hills!

Yep the group did 2 sets of 10 minute Kenyan hills on the 3 stage hill in Sutton Park! It really was very tough, but it was great to see everyone working so well together.

Once done it was on to the litter pick. Paul found a 'caution runners' sign which will have a nice 'new home' at the Sutton Park Parkrun. We managed a couple of bags of rubbish before a quick picture in the evening sunshine :)

Yes, this morning we had lovely sunshine for the Parkrun.

Paul, Steph and Heidi were marshalling, while Jonny ran it and then handed out GoodGym leaflets afterwards.

Some of my weekly running club also joined in the leaflet handing out bit :)