An eclectic squadra congregated at the curvaceous Aquatics Center yesterday, with a long run to Newham Hospital on the cards.

Couple of lovely new faces joined us, Jess and Andy, their first GoodGym runs and they dive bombed into the deep end, our longest run by some way.

We had a quick recap of Bruges and shenanigans, a large collective went out there last weekend - partying, PB's and low carbon travel - the holy trinity? There were some gritty efforts, with huge improvements on previous HM times. Exceptional progress guys. Hats off to Shaz and Kev too, no PB, but minimal training recently after family loss, cathartic blast a timely medicine.

RWQ this week "What's your favourite Podcast?" Infinite Monkey Cage for the scientifically minded, Desert island Discs an oldie but a goody, Serial and S-Town representing the American export, Athletico Mince a niche comedy production, 80,000 hours to help with moral choices of your productive hours left on earth, an Al Murray History Podcast, More or Less for numerical closure, Guardian Footy with the man James Richardson, Moral Maze for a savage topical debate and From Our Own Corespondent providing in depth current affairs. And as always...plus a few I couldn't remember. I quite like how obvious it is whose podcast is whose.

The radiant lightly perspiring group arrived at the hospital in decent time, in spite of their trainer accidentally sabotaging their efforts and directing people the wrong way, just another one of life's tests, you passed. Resident doctor/hero, Ruthy Ruth, traded in some scrubs for her GoodGym tshirt and met us in the reception. We took instructions from Mbemba, who proceeded to lead by example and get stuck in. Weeding and pruning the Dementia Garden. You guys managed to fill 6 large bin bags in half an hour, not bad at all, considering the light, or lack of. Yoe may not immediately realise the impact it makes, but we've had glowing responses from patients and staff alike. Nice one guys.

A breakaway group led off first, with another group ripping out a few more weeds then promptly following suite. The half marathoners were feeling the cumulative fatigue, but no one got left behind. The recovery will get you back to your striding selves, increasing muscular regeneration via extra blood flow.

Next week is social week, we also say our goodbyes to the excellent duo that is Dan and Ruth. So food and drinks post task. Speaking of which, I have nothing booked in at the moment, but that will be all sorted by the weekend. Fret not, not fret.

Have a good weekend folks, Sunday looks like prime long run weather, Saturday only for the hardcore (that's not reverse psychology... or is it?)

Till next week

B