24 wonderful runners ran 5K to revitalise the railings at the Ballast Quay Garden!

It was a beautiful evening over in Greenwich (although still a bit cold for my liking). We welcomed the lovely Nina to the gang and saw a comeback from the speedy Simon who ran with us last summer! Good to have you back Si! Finally we saw the return of everyone's favourite threesome (or trio should I say), Steve who has just finished his exams, Christian who has finally recovered from that nasty cleaning injury and Alex who managed to roll out of work on time despite being in an ice cream coma. And Laura was back for more after her first run last week. GREAT TO HAVE YOU BACK GUYS :)

The favourite part of your day!

Favourite thing this week required a little more thought than normal but it was nice to hear snippets of everyone's day!! We had people playing with new cafetieres, eating pecan slices, drinking champagne at work, walking in the park, sleeping in the park (although not whilst walking Linda), leaving work on time, eating Lindt bunnies and copious amounts of ice cream. LOVELY!

Cone flipz!

We did a little warm up in the form of the cone flip game. We split into two teams - one team flipped the cones the right way up and the other half flipped them the wrong way up then we counted to see how many of each there were at the end! This one really gets your heart going as you're constantly going up and down and running around! Mike and Katie were on opposite teams but Mike was hot on her tails flipping over everything she did, undoing all her hard work! No boyfriend points for you Mike! After a few minutes we were good to go.

Since the garden was only a few minutes away, we decided to run the time trial loop that we would be doing in the fitness session so everyone knew roughly where they would be going! Ben P led the way in his little GG race vest (you can join the GG race team here!) and 1km later we were back where we started. A little group photo (the first of many of the evening, sorry it was just too nice not to) and then we set off for Ballast Quay to meet the amazing and super lovely Diane!

We came here last summer to shift some bricks on the shore and this time it was some railings that needed a bit of love. We split into two groups so Ben C took group 1 away for a little jog along the river whilst the others got sanding! Fence dust was flying everywhere and people's faces began to look like the chimney sweepers in Mary Poppins so at least we knew the sandpaper was working! A few wipes with the white spirit and it was ready for the paint!

By this point, group one returned and we switched over. Alex took the other group for a little run whilst the others got stuck in with the painting! Steve was using all of his manipulative skills to try and coax a swap with Clare for her larger brush. "This small brush is really good, you can get all the corners" but Clare was having none of it. George and Christian got more paint on each other than they did the fence but their input was still appreciated. 15 minutes later and the fence was looking BEAUTIFUL. Plus the sunset in the background made it even better. Another group photo and we said our goodbyes to Diane. Hopefully we will be back in the next few weeks to do the other side! STAND BY!

GoodGym Greenwich TT Strava Segment!

We ran back for the fitness session which was a fast version of the run we did earlier that evening. So the idea is we will do it once a month to see how everyone is improving! I think people were a little nervous but I hope everyone understood it was not a race against each other but more a race against your future self :) So stopwatch at the ready, Ben P gave a brief briefing (a short briefing not a briefing about briefs) just to clarify the route and BOOM, away they went!!!!!! Just a few short minutes later and the leaders were coming into the finishing straight. Some really speedy running from EVERYONE! I was blown away, especially with all the corners you had to go around! I hope you all remembered your times. Write it down so you don't forget for next time. We have the official Strava segment leaderboard here which Simon and Amy are currently top of! Congrats! Also massive well done to Linda who pushed super hard and got an amazing time! So chuffed for you!

A little stretch and some Percy piglets and we were done :)

Finally here are a few handy links: Here is a link to the Victoria Park 10K that a few of us were talking about last night if anyone fancies it! It should be relatively flat and fast! Here is a link to our GG Greenwich Facebook group, please join and get involved! Here is a link to the big monthly social which is tonight!

Massive well done last night everyone! Thanks for putting all your effort into the task and the TT. It was awesome and hope you had a great time! Oh and huge good luck to Ben and Brin running Brighton marathon this weekend!

30 GoodGymers and a dog named Bunty ran between 5-6km, made beds for the homeless and helped garden for a sheltered housing association

Welcome along to the newbies this week: Amanda, Amelia, Nancy and AraKang! Thanks for coming along :)

In the news this week:

1. Tom Benson is organising a 5km and 10km time trial this Sunday in Regents Park at 10.30, get along it's gonna be good! More information here.
2. Also as GG Camden we are organising to do Regents Park 10km together on April 2nd, watch out for updates.
3. The first GG Social is next Thursday at the Joker of Penton Street in Angel, sign up here
4. Lastly the amazing Polly Skeats-Beswick got her wings today (100 good deeds), she has been running with us for two years and has a coach she has been seeing since June!

After the news, headcount and an active warm up we split into two groups, one helping C4WS and the other going to the sheltered housing.

PB Sheltered Housing report:

16 of us headed North running 2.6km to Kentish Town, the air was cold but the GoodGymers were spritely!

We arrived and met the wonderful Cathi who explained that the block of flats at Ashdown Crescent has over 40 people over the age of 65 living there, she helps look after them and the garden we worked on is used by them.

Barking!

Our tasks for this evening were as follows:

• Steve led a team of sweepers to clean up the garden, paths and general space.
• A team of six planted flowers and plants in a flower bed.
• Polly, Chris and Jess shifted mulch over the plants and bed.
• Kat led on planting in another section of the garden.
• A team of four, including Mi put together a bird feeder

Everyone did brilliantly and we finished everything in great time to help this fantastic project!

We ran 2.8km back home and stopped off to do four Strides. These are good to do at the end of a run because they stimulate fast-twitch fibres, running faster increases the range of motion and they're a great opportunity to practice good form. Read an article on Strides here.

Frances' report here:

Frances and Pritesh led 14 runners to the American International Church to help set up beds for the homeless shelter again. The good news was that there were fewer beds than last week as some of the shelter users had found some more permanent accommodation! We added a bit of a twist to the task by also helping to shift some chairs to the hallway, but we still finished in super quick time.

Good news!

The task completed, we headed to Russell Square for a fitness session. A relay seems like it should be a relatively simple thing to arrange, but it turns out a three-point continuous relay with only three teams means that some people are going to have to run some extra turns – SURPRISE! Hopefully it kept you all warm!

We followed this up with a slightly longer route home than normal, via Gray's Inn Road, and made it back with plenty of time for a thorough stretch!

Thanks for leading Pritesh & Frances and thanks for coming everyone. Sign up to next week here, we will be helping Abbey Community Centre and continuing to help C4WS at the homeless shelter.

PB out.

Fantastic turn out at Goodgym Bath tonight... whoop!! 17 runners turned up on this cold evening for a 6k run and each and everyone of them armed with an unwanted hat/gloves, coat or blanket to hand out to the rough sleepers in the city. I think it's important to feel thankful for what and who we have in our life, because any set of circumstances can change how and where we live.

Great to see some new faces this evening, welcome introductions during the headcount to Charlotte and Abi. (Red laces on the way for Lydia, Nicola and Emma). Tony Gambiccia who cycled across from Keynsham to donate a coat and Matthew Palmer who kindly took our group photo on his way out from spinning, hopefully they'll join us soon. Thank you guys. Time to hit the streets and cover as much ground as we could in search of rough sleepers, It wasn't long before the group were able to start handing out everything needed to help keep someone a little bit warmer and some lovely very grateful people out there tonight to make use of our unwanted items.

We even had time for some sprint work tonight in the form of sprint 3's plus some agility work and of course some walking lunges as requested by Lydia, although she did get a few side glances from the group members...ha!! Love enthusiasm in the group. A bit of furniture fitness on the benches in the Southgate centre with a final clothes drop on Pultney bridge before heading back to the leisure centre for a few stretches. Great fun tonight with lots of laughter, not only because Joe was like the caped crusader running around and Sam was trying to hand stuff out to people who weren't homeless but still happy to receive a free jumper.

Thanks to Abi for tonights pun and to Pascale for back marking.

You guys are all fabulous and remember without you, it wouldn't be possible, there is also a chance to bag a free pair of red laces if you bring a friend along during Jan and Feb.

Bring your ID along to the next group run to get paired up or go with n missions.

Don't forget The Boater quiz on Thursday Jan 26th at 8pm.