18 GoodGymers turned out to litter pick in Sheffield City Centre. Our group run took us from our start location, over to the railway station, through the centre of Sheffield and down the Moor . We collected every empty can, take-away box and sweet wrapper we could find.

The Task

Quite a different task from the previous 2 weeks. It was a simple case of picking up as much litter as we could find to make Sheffield look as pretty as possible in time for the Christmas markets opening. Our loyal Goodgymers donned their gloves and got stuck straight in. We managed to fill 6 bin bags, despite some of the streets being actually very clean.

Session 1

On arriving in the Peace Gardens we spend 10-15 minutes doing some run drills to focus on running form. The main points were:

1. Ensuring body position is tall, head high, no hunching
2. No lateral body movement (side to side)
3. Heel kicks up to the rear - this assists forward thrust, increasing efficiency and speed
4. Knees are raised to the front
5. Elbows at 90 degree angle
6. Use the arms to help create force. pump those bad boys!

Session 2

Our second session was based in a semi empty car park where we did some interval shuttle runs. Despite the efforts being short in time, the intensity was extremely high and the group worked exceptionally hard. The sets were:

1 minute work, 30 seconds rest. 45 seconds work, 45 seconds rest at an increased intensity. 30 seconds work, 1 minute rest - all out. 30 seconds work, then finish.

Then back to base

On arrival back at the hotel we did a few upper body conditioning exercises. Tri dips and press ups, concentrating on form. We then did a thorough warm down and witnessed some unfortunate wind escaping from a certain person who was very embarrassed, but confident enough to style it out.

Next week we are back in to the digging and moving type of task. Over at Heeley City farm again. This time we are helping out on the farm by moving some manure. It will be a great task and we will have lots of fun. You can register for it here Fun at the farm

A huge thanks to everyone once again. We are a great little running community and it will only grow stronger. We salute you!!!