12 runners ran 7k to complete a litter pick for the Canal and River Trust

We had twelve do good GoodGymers tonight. Unfortunately we had a task cancellation, but no problem we could do our bit on the canal.

We set off on our way, Liam doing the front runner job, Passing Aaron on the way down as he was running late (literally!) Once down on the canal we split into three groups, each group litter picking a different area of of our adopted towpath. Due to the fact that we had obviously done a great job last week there wasn’t too much litter, but we still got a few bags full. Once done we had a quick picture, then we were ready for a tough interval workout.

Today was a pyramid session. 30 seconds effort, 45, then 60 and back down all off a minutes rest. To make it even harder the part of the canal we used certainly wasn’t flat, hence this weeks pun! Yep there was some nasty sharp short bridges to run up and down. If you hit one towards the end of a rep you definitely knew about it. The whole group pulled each other along as usual. The great thing about the nature of this workout is the fact it is out and back means the quicker runners get a little further each time, therefore when the group turn and run the other way the fast lot get chasing the others and the others aim to keep ahead of them! There’s nowt like a bit of friendly competition! The intervals were excellent, Evelyn did a great job, Liam was on top form, Garry was flying with his quick steps and Abi, Laura and Emily looked strong on those hills. Anyway they were all fab, on what is definitely one of the ‘tougher’ GG Brum workouts.

Once done we took a steady run back, via Millennium Point and back to 1000 Trades travelling through the city centre.

Next week we will be out doing good again, it would be great if you could join us sign up here.