This week 13 GoodGym-ers ran 3km to clean up litter around Strawberry Vale (again).

We filled about 10 bags of rubbish, including many empty tins of beer, a t-shirt, a flash light and at least three passes by said thank you.

We were joined by two GG newbies: Vicki and Fay - Give 'em a cheer! We were also joined by GG tourist from Haringey, Chi!

We started off with a quick intro and warm up as always around the side of the cinema. Paul brought along some gloves and litter pickers for the group to borrow –That's definitely worth some cheers!

Nicola was our trusty back-marker as we made our way down to Strawberry Vale. Once at the top of the road we split into two teams, with Nicola taking one team along the main road and Paul taking the other down the ally way towards the North Circular.

Both teams got straight to work filling their bags (10 bags total, remember) and found all sorts of weird wonderments. Blows my mind that people can throw so much rubbish on the floor; it's a real shame. Luckily the people of GoodGym are on hand to spruce things up a bit and get the place looking fresh.

This is a task we've done a few over the year(s) and it never ceases to amaze me how much litter we find every time.

We popped all our bags into the bins outside the GreenMan and got to work on a quick conditioning block. Everybody was shivering and panicking about losing their fingers to the cold, so I had just the thing to warm them up. Eight minutes of non-stop movement, including: high knees, planks, squats and burpees. Warmed the gang right up.

I prescribe the high-knee-burpee block as an antidote to cold air. Your fingers will thank you.

It was time to run back up the hill to base and before we knew it we were stretching outside the Phoenix, eating this week's Barnet Biscuit, courtesy of Hazel

This week 15 Goodgym-ers helped clear half a dozen black bags worth of litter from Glebelands Openspace.

We were joined by GG Barnet newbie Rob, who recently moved to Barnet from Norwich. Give him a cheer!

After a quick warm up, mobilising those joints and preparing those muscles, it was time to head off. Nicola was our trusty back marker while I lead the group to Glebelands.

The whole way there was downhill, giving us a chance to stretch our legs a little. Before heading into the park we did a few squats, focusing on breathing and bracing.

Inside the park we paired up, making sure each pair had at least one torch, and passed around gloves and bin bags, courtesy of Hazel.

We then set to work collecting all the rubbish that had blown into the bushes along the path. Just 20 minutes later and we'd filled seven bin bags, completing the entire length of the path. Graham then took all the bags back for us, tapping out of the fitness portion and the running due to an unfortunate football incident. Graham has to cycle 250ft of elevation tomorrow with a sore knee, so give him some support!

The rest of the group then worked through some running drills, focussing on building that run shape. We ran back along the path in short bursts, concentrating on knee drive, active ankles and keeping the arms in line. Building the most efficient running form is something that takes time, so making sure to practice it often will serve you well.

Everybody's homework is to practice.

We then ran back to base for stretches and Barnet biscuits. This week's biscuit was actually a stroopwafel, courtesy of Jody.

We have done 91 out of 100 good deeds for Barnet in January. This means we only need 9 more to hit our target! If you can, please go out tomorrow and do some good. You can run with any other GoodGym group and Barnet will get the point.

We've also already run 1,148km (maybe more by the time you read this!), which means we've massively surpassed our 800km target! NICE WORK!

Bit of a longer run next week, working on an allotment.

Eleven excellent GoodGymmers took to the streets in Barnet to deliver flyers for Stephen's House and Gardens.

Meeting at the Phoenix we were joined by Shannon for her first ever GoodGym run. Nice one Shannon! Go give her a cheer!

After some confusion with the task for the evening - the Barnet Furniture Centre canceled our sanding task, asked us to Flyer for them, then ran out of flyers - Task Force Paul stepped in and picked up some flyers from Stephen's House for us to deliver. They are a wonderful local charity run house and gardens with a full events program to promote! (we are also back there in mid February to help in the garden, check the website for that one)

Dividing into teams with team captains Nicola and Paul, our runners set about delivering the flyers using the tried and trusted relay method. Shannon quickly picked up the rhythm and they were away. We focused on local areas in East finchley then the roads near Stephen's House.

With all the flyers delivered (the rain had set in by this point but that doesn't put us off) the team stopped for a quick stepping drill before the run home.

Last thing before we got back- a quick shuttle run to pick up our pace and use up that last bit of energy. Everyone did great, with Graham was very speedy indeed. Later analysis showed the distance was about 155m at a higher speed (which Graham wanted to make particularly clear), so, well done everyone!

Back at base we celebrated with high fives and this week's biscuit: Ginger Nuts.

See you next time!