I was worried that all our runners would be away on bank holiday, but Tower Hamlets never fails to disappoint, as the foyer of the hotel was getting busy with everyone ready for their Monday run.

This week we'd had a call from the Victoria Park Rangers who'd needed some assistance moving a huge pile of leaf mulch, so after a quick briefing outside the hotel we set off in search of the task. We also welcomed a new runner, Sam to the group, give him a cheer!

Alex led the way at a steady pace, as we had to hackney half finishers in the group, so we thought it best to be kind on them! Rowena and Sarah had both posted really strong times considering the conditions on the course on Sunday, so make sure you give them an extra big cheer, well done ladies!

The friendliest Robin I've ever seen

At the task we met the lovely Ivor, so was poised and ready to go and I must say had the best set of gardens tools I've ever seen. The wheel barrows were dispatched, shovels at the ready as we set up a relay team to empty each one. As we all set to work we were joined by the friendliest Robin I've ever seen, who was so content to to bob between us giving everyone to moral support to keep digging and get the mulch moved!

Time was pressing and we'd made a significant dent in the pile, so it was time to move onto our fitness session at the Victoria Park Cinder athletics track. The plan was set for 3x 2 minutes, with a 1 minute recovery in between. Bryon set out for an early lead, chased down by Alex and Sam not far behind. This type of interval training really helps to increase your vo2 max, meaning your body can transport more oxygen and run faster!

Everyone was suitably shattered, for most it was the final session to a long weekend of running. Especially Mridula who was casually completing here second big run of the day, after running with some of the Greenwich Goodgym ladies at lunch, get you Mridula!!

However, there were no excuses for getting out the strengthening task, so we headed to the benches. 45 seconds of push ups and 45 seconds of lateral side steps. Hannah was certainly showing me up, with a great demonstration of how it should be done, before she sadly had to head off home early.

It was then a slow jog back to base for a stretch and warm down. Great job team!

Next week we are returning to Bethnal Green nature reserve to finish off what we started last week, so make sure you sign up and I'll see you there!