On a chilly winter night seven of Goodgym's hardiest runners met to wash windows and did an interval workout aimed at making them better runners!

It's tough at this time of the year and as the temperature drops it gets tough to get out and run. But this didnt stop a group of regular GGers meeting at Wanstead House to do good in the borough. February is also a time for plans and announcements and after discussions around the GG Shindig, GG Games and the Big Six GG Races for 2020 it was definitely time to get out into the night to do good in the neighbourhood.

The night's task was a quick run down to Oxfam to add some shine to the shop front. Keeping the windows sparkling clean is a never ending task for high street charity shops and can become a significant expense during the course of a year. As such, we aim to get out on to our high street every six to eight weeks and do what we do best - get hot and sweaty and do if for them. The shop isnt big which left plenty of time for a warm up run and interval session!

With 3.5km ran around the streets as a warm up, the squad were soon ready for the night's session. Alternating between easy and hard the team were challenged to run for 16 minutes, changing pace between each of the two effort levels every 60 seconds. This is a great way to add some speed to a run and it's amazing how fast time flies when you do a fartlek session like this.

All this left was a nice easy stretch session in the warm of our room at the back of Wanstead House. Great work Team Redbridge, see you next week!