Nine sprightly GoodGymmers took to Deptford, spreading the word about the Deptford Methodist Mission, covering a total of 7.9km in the process and smashing out some hefty muscle-burning drills en route.

Bank Holiday Monday...what do people do on Bank Holiday Monday? Some go to the seaside, some are down the pub, some are cosied up on the sofa with a film and some super sorts are out in Lewisham, doing good. We gathered in the warmth of Glass Mill, making the most of the brief shelter from the wind and - fleeting - rain before we were politely asked to leave (early doors on a Bank Holiday). A little huddle of red shirts skirted the bike stands, attempting to avoid the gusty gales while we welcomed Juliet, who was visiting form GoodGym Croydon, which will be launching in two weeks. At this point Adele made the mistake of failing to welcome a first-timer - that's what happens when you know the first-timer and are completely thrown by their first-timeness, so a very big welcome to Sarah, who was joining us anew! Juliet told us all about coach running and missions, outlining the DBS process and how easy it is to get involved.

We've been getting to know each other for a while now, bonding over mud, paint and leaflets, but there comes a point where you think 'Aarrrghghgh, I can't remember that person's name, but feel silly asking them after all this time!', so we played a little hand-eye-coordination name game, throwing a ball to a fellow runner and shouting out their name. It works! So, Adele, Roni, Darren, Helen, Juliet, Stephen, Neil, Georgina and Sarah (hello Sarah!) now had no excuse! After doing some skipping, side-stepping, jogging drills, we grouped together to head over to Deptford, with Juliet taking the role of back-marker, thank you!

On Creek Road, we paused in front of the Mission, so people could see who would benefit from tonight's task, before strolling to Edward Street and consulting our maps (thanks to Erica at the mission for printing these off). Three key groups of roads had been pinpointed, with Roni and Darren heading one way, leaflets in hand, Sarah, Juliet and Stephen going another way and Neil, Helen and Georgina jogging slightly further afield, to cover Amersham Vale. What's a trainer to do while runners disappear into the leaflet-drop distance? Squats and leg-swings, of course (that and avoiding looking too conspicuous, standing on a street corner!).

It wasn't long before Darren and Roni appeared, having found many of their houses with 'NO JUNK!' signs and potentially finger-biting dogs. New houses were found and they were on their way. It seems the 'NO JUNK!' signs are popular, as are tricky letterboxes and nippy dogs so, when we were rejoined by the rest of the group, we found there were a few leaflets left (to post back through the mission letterbox, always handy to have some extras). Speedy delivery means time to squat and there was some very impressive wall-sitting going on; they made it look very easy.

Our return leg allowed us to warm back up before pausing at Deptford Bridge DLR station and its lovely steps. A chance here to spring our way up, focussing on form, controlling our landing, using our shock-absorbing knees and engaging our core. A few rounds later and the glutes were feeling it too, perfect! Time to partner up for some relay shuttles: squatting, press-upping and side-lunging were done by one side, while the others ran short shuttles back and forth. Some great team work and encouragement all round. There now came a general sigh of relief at the prospect of running back to our start point, but it's never just a little jog is it? Our path dips in and out of a cycle lane along this stretch, so a chain run makes perfect sense, weaving in and out of the fountain and rose garden, noting a heron poised on a fallen tree and slowing back down to conversation pace on the approach to Elverson Road. Good work!

Our stretching this evening was led by Juliet, getting into those muscles that had been challenged by the squats, press-ups and lunges earlier. We talked about next week's task and also the prospect of entering a race in October, with mention of the Petts Wood 10k, which is also local to Croydon, so we look forward to a Lewisham/Croydon meet-up - the cake is already planned!