It was the day after the night before! And the evening before was pretty epic! We were formally announced on stage as the winners of the BBC Sport Wales, Getting Wales Active award. Ben, GoodGym Cardiff area coordinator and lead running coach said "accepting the award is a testament to the hard efforts the goodgym walkers and runners make every week combining their running with helping in the community. It's a testament the charities, schools and community organisations that request our help and the older people who trust us to run and help and spend time with them." On an even more personal note, every GoodGym runner was by my side when I collected that toward. You are all incredible and equally deserving.

Let's give a shout out to the other achievements over the week

• Well done to those who did parkrun
• Marie who completed her first ever 10K and everyone else who participated in the Merthyr Mawr 10K
• Ellen and Ted who completed a mission to help an older person
• The runners who fundraised for Macmillan Charity

A HUGE welcome to Rosie, Laura and Anwen. 3 runners attending GoodGym for their first ever time ever! Rosie has been previously paired with a coach, so she knows about GoodGym and has already been making an impact in the community in Cardiff by supporting older people who are lonely in their homes. Anwen was brought along to GoodGym by Sioned. This means Sarah has earned herself a red lace #LifesGoals! The red lace is unproven to make you run even faster!!! - Please only tell us if it makes you run faster. Following the same strategy, 100% of feedback has been positive. Laura found out about GoodGym because of the Sport Wales awards - We're so glad you came along and you were inspired by what we do! It would be lovely to have you keep coming back... you feel like part of the family already. :)

Let's get our run on!

The charity we were going to help out this evening was the Samye Foundation. The run to Samye started as one group, however Mikey then increased the pace and took the front runners to the task at a quicker pace. Ben led the runners who were opting for a more conversational pace, ensuring they ran a little bit further because it was actually quite a nice evening!

Welcome to the Samye Foundation

We arrived at the Samye Foundation and were greeted by Lorraine. Lorraine has many titles at the Samye Foundation. She is the lead mindfulness trainer, chief executive of the Samye Foundation as well as being one of GoodGym Cardiff's closest friends and biggest fans! Lorraine attended the Sport Wales awards with us yesterday evening and helped Ben calm his nerves so he could feel more relaxed before going on stage and accepting the award. After Lorraine told everyone about the Samye Foundation, she announced the list of tasks that needed doing

• "12 people need to flyer the streets opposite the Samye Foundation and all the ones adjacent until you have no leaflets. We have 300 leaflets that need delivering"
• "All of the weeds on the pathway on the left hand side of the car park need uprooting"
• "We have 3 hoovers for 3 runners in the building on next door"
• We need gravel laying so that there is a disabled access path into the Samye Foundation

Everyone got stuck in and helped out for 30 minutes. Despite this being a short amount of time, everyone working together ensured the tasks were completed.

Thank you all for your help GoodGym - Don't forget, you are all welcome to attend our volunteers party this Friday evening at the Samye Founation

Lorraine and the team at the Samye Foundation thanked us for our efforts. They had kindly laid on food for us to have been our run back. Ben cheekily joked that there would be sprint drills on the way back.. but he isn't really that cruel.

The run back to the Big Moose cafe was direct and when we arrived back there we participated in a warm down and spoke about what's happening at GoodGym over the coming weeks.

The tweet off!

Marie claimed the final tweet off point before the scores on the doors are counted and winner is announced on Saturday (There is a clear winner). A HUGE well done to EVERYONE who participated in the 2019 tweet off Bonanza! After Saturday the scores are reset. Can you get ahead before 2020 and win next week's tweet off!? Only time will tell.

The final scores of the 2019 Tweet off are:

• LM 13
• MO 10
• EW 5
• MJ 5
• DRN 4
• MG 4
• NS 2
• RJ 1
• BA 1
• NI 1
• AG 1
• WD 1