Tonight, was another good session with intervals including 6 x 30 seconds to start with, then followed up with 5 x 3 minute efforts, then 5 x 1 minute efforts. It was certainly a tough one, as you can see most sat down at the end!

The heat wasn't so fierce this evening, but the session certainly was! Once done we completed a litter pick as we walked down the hill back to Boldmere Gate.

Tonight the group did some long intervals. 8 minutes on the flat, 8 minutes of Kenyan hills, 6 minutes on the flat and then 4 30 second lung busting hill sprints! Well when I say 'on the flat' if you know Sutton Park thats not strictly true, there is always some sort of gradient to run up or down!

Once done with all the hard running we were onto the litter pick. A friendly member of the public even took the group snap!

Tonight's running session and litter pick was attended by a feline friend! Yes Jake the cat (saw his name on his collar) was very friendly and kept a beedy eye on the runners making sure nobody was slacking!

Tonight's session was 6 x 30 second fast efforts, off 30 seconds rest, then 10 minutes of tempo running, followed by more shorter lung busting 1 minute efforts, six of those in total.

Once done, Jake the cat followed us for a while on our litter pick around the local housing estate, the most bizarre find on our litter pick was several ping pong balls! A very random type of litter indeed!

Yes tonight there was an amazing full moon and it also wasn't raining, we even saw that yellow thing in the sky today!

So tonight's session was a 10 minute tempo effort, followed by 10 tough hill reps of 45 seconds with jog back recoveries to really get that lactic acid built up! You could tell everyone worked to there maximum with everyone bent over with their hands over their knees after the last rep!

Once done we did a slightly different route for our litter pick. The equipment tonight been kindly brought along by Becky who did her 1st GG session. We managed to get a full bag full tonight, with a mixture of cans, cardboard etc, so a top job done :) Hopefully by now the group have got their feet up resting those pretty obliterated legs!