If you've attended a GoodGym run then you know GoodGym is a running club that will Spice Up Your Life

Last night the Spice Girls were in Cardiff. People came from far and wide to see them live in concert, and despite the rain that poured down on fans, the welsh weather failed to dampen spirits. To mark this occasion, this run report will contain references to some of the Spice Girls songs. Where I've used song titles I've also included links to the youtube videos, so that avid fans amongst you can listen to some of their songs.

Last week we celebrated our 2 year milestone since GoodGym launched in Cardiff. It was a huge run and so much fun. Now we are entering our third year of GG Cardiff. and I know it's going to be an amazing year!

Tonight's warm up was led by Welsh Dave. He gave us an update of runners achievements over the past week, aka the headlines. We also gave a MASSIVE welcome to Sandra. It was Sandra's first ever run with GoodGym! - Sandra, we hope you had a wonderful time and come back for a run with us again soon. We acknowledged and celebrated Nathan reaching 50 good deeds, we also gave Amy Wildgoose a huge cheer for also reaching 50 good deeds, which we hope she heard from her work.

After playing a few warm up games we split up into two groups. Ben led the sexy runners and Welsh Dave led the walkie talkie group. Due to our quick pace it wasn't long before we reached the site of tonight's task.

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Welcome to Mackintosh Community Gardens GoodGym!

We arrived at Mackintosh Community Gardens just before 7pm where Carol was waiting patiently to give us all a warm welcome. . She said the community gardens used to form part of the mansion house, which now belongs to the bowling club. She told us how, over time, the gardens became neglected, and now a group of volunteers have got together to help maintain the community garden space. Carol then told us about the tasks that needed doing that we could help with:

• Pulling up the weeds
• Trimming back overgrown bushes
• Litter picking the streets
• Moving pallets

During the task Darren and Ella spotted a frog. Darren tried to kiss it to turn it into a prince to make 2 become 1, however fortunately for the frog, it escaped.

After 25 minutes of helping, Ben shouted STOP. Everyone had already finished carrying out their tasks in the nick of time... They managed to get the task done in a whopping 21 minutes, giving them 4 minutes to complete the final touches - Incredible!

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Post run fitness Bonanza

The post run fitness bonanza consisted of a 1 mile sprint around the Rec in Roath, Cardiff. Nathan said I Wannabe fast... Ben said if you want to run fast then you need to lift up your knees, drive your arms back, keep your head up and turn your legs over quickly.

Before setting off on the mile sprint Ben said "If you want my future, forget my past, if you want to run with me, better make it fast", and without any further chatter the mile sprint had begun.

Here were the finishing times;

• 1 - 6 .00
• 2 - 6.09
• 3 -6.09
• 4 - 6.15
• 5- 6.50
• 6 - 6.57
• 7 - 6.58
• 8 - 7.45
• 9 - 7.54
• 10 - 7.59
• 11 - 8.00
• 12 - 8.13
• 13 - 8.35
• 14 - 8.39
• 15 - 8.53
• 16 - 8.59

Well done everyone who took part in the mile sprint. It was tough as it was a warm night. Remember your time and you can try and beat it next time. It is a great baseline to get an idea of your measure of fitness.

After the mile sprint we headed back to the Big Moose Cafe to warm down and then head across to the Glassworks for drinkypoos.

The winner of this week's tweet off was Darren - Well done matey - you're on fire! Here is the tweet off leaderboard -

• LM 7
• EW 2
• MG 2
• NS 2
• MJ 2
• DRN 2
• BA 1
• NI 1
• AG 1
• WD 1

Next week we will be helping out St Alban's Primary School - Say you'll be there

So it's goodbye for now... , until the community mission on Thursday,