On a chilly winter night, eight of Redbridge's best Goodgymers met to clean windows and did a 6km run in the process.

There is only two two GG Redbridge sessions until the end of 2019, a hardy crew met at Wanstead House to do good in borough. It was great to welcome Martin back and see Run Leader Peter, who is still out of running action with a rugby injury.

With the usual briefing done, it was time to head down to Barnados Charity shop on Wanstead High Street for some window washing. 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.

As usual the windows where glistening within minutes which left plenty of time for a 2km warm up and a fun (or not so fun if you are John) Fartlek session on George Green. This is a super easy session to do yourself and simply involves running hard (about 8 out of 10 effort level) for 1 minute, followed by 1 minute easy (or a 6 out of 10 effort level) and then repeating for a given amount of time. We did 20 minutes but you can do longer or shorter as your training or available time dictates. It's an awesome session for working aerobic endurance and pacing - it's seriously hard if you start too fast!

Once the session was complete the squad returned to base for some easy stretching, happy in the knowledge that they had run 6km and made a difference in the high street.

NEWSFLASH: It's the Goodgym Redbridge Xmas Party next week and we are going to be all festive at the run and then in The George Pub. Wear you Santa hats, Christmas lights and jumpers and get stuck in! You can sign up for next week's task hereand the party here. Look forward to seeing you at one or both next week!