13 intrepid GoodGymers ran 4 (and a bit) km to help prepare the railings at a kids playground for a fresh lick of paint.

First run of the year! So lots of chat about the holidays, new kit (especially reflective stuff to keep you safe from cars, and photographers it turns out), and milestones.

• Senay running her first 10 miler, and doing her first coach run.
• Sarah just missing out on making all 4 leader boarders
• and Emily reaching her 1000km annual target with an epic December of catch up runs!

A couple of runners said their usual Wednesday activities were off for the new year, so they'd managed to make it along. I said that I'd do a reminder that if you can't always make Wednesdays, you can still sign up for on-off missions here.

After my patented penguin waddle warm up, we set off for a quick #bridgepic (Someone got a wide angle cameraphone lens for Christmas). And a Indian File line for a bit of interval work on the run to the playground.

We set to work, with one team focusing on the corner that's normally covered by bushes in the summer, and Chris cracking on with the gate.

Scraping these railings is good upper body workout, but in these freezing conditions, we were all ready for a warming run back. Surprisingly warming when Jason and I decided to race a bus 2 stops from Sainsbury's to the War Memorial. We won (just)!

Once we'd gathered there we stopped for a very quick Paarlauf session. One fast long loop and one recovery jog. Followed by repeating this while visualising a balloon pulling up from the crown of the head, to help with form. Everyone agreed the second one felt easier,and looking at Ellie's run, I can see it was faster too. Good work everyone!

See you next week for a starter session to help the Friends of Tottenham Green!