With a few of our group fresh from the inaugural Great East Run on Sunday, the chat as we congregated in the Waterfront building was mostly about tender legs, great big hills and the amazing support along the course. Special congratulations to Lesley who completed the GER as her first half marathon.

We had a gentle warm up focussing on mobilisation and balance before heading off for the short run to the Survivors in Transition centre.

SiT support male and female adult survivors of Childhood Sexual Abuse, Violence and Exploitation in Suffolk and further afield. They aim to empower survivors to take control of their lives and cope better with the daily effects the abuse has left them with. http://www.survivorsintransition.co.uk/

SiT had recently lost their voluntary cleaner and we were there to help out with cleaning the deceptively large building. With an array of hoovers to choose from Robin and JJ set off to the to top floor and myriad of rooms to create a competetive hoover challenge, while Ian and Irene set to hoovering the large reception and training rooms downstairs.

Helen & Nicola, Hayley, Hannah, Lucy, Lesley and Susan got stuck into dusting, polishing, wiping and washing any available surface like a mini whirlwind - room after room after was left shining.

Quote of the night came from JJ who thought his wife would be somewhat surprised to see him doing housework!

Within half hour and an amazing effort from the whole team the centre was sparkling.

On the run back we stopped off for a mini circuit session on the bridge overlooking the river, with a combination of wall sits, press ups, squats, single leg balance and a short sprint relay, before unleashing everyone to run the 5- 600m back to base at their own selected pace.

Fabulous work tonight!

Next week's group run will be a little longer around 5k in total - see the link for more details.

https://www.goodgym.org/happenings/gardening-litter-picking-at-the-ymca