14 runners head to Larkhall Park to tidy up some paving and learn sprint drills, whilst 6 runners head off to Herne Hill to move soil for the GP Food Coop

It was a chilly night this evening and Lambeth runners turned up nice and wrapped up ready to do much good with two outdoor tasks.

A group of six headed off to see Ed from the Lambeth GP Food Co-op at a residential home near Herne Hill. The Lambeth GP Food Co-op have been building gardens in GP surgeries for years now so that patients can learn how to grow food in a safe and secure environment. The residential home we visited had a large but little used garden which the co-op where going to start planting in. While two cleaned the roof and gutters of the greenhouse, the rest of us got on with the main job of moving a couple of big bags of compost out of the way of the gate at the back. After some initial confusion about whether the compost should stay in the bag or be tipped out on the grass, we got the job done with plenty of time left to enjoy a tea or coffee that had very kindly been provided by Ellen. Warmed up and buzzing from the caffeine we made our way back to Papa's with a brief stop to enjoy the bright lights of Electric Avenue on the way.

Look at the bright new lights of Electric Avenue! Said Beth

The remaining 14 runners ran 1km over to Larkhall Park, where we cleared a big patch of paving from weeds and grass. In between we did some sprint drills known as the Flying 30s - we used the first 30 metres as an acceleration zone, then hit the second 30 metres at a full on sprint, then used the last 30 to decelarate before jogging back to the start. After some warm ups, each group did 2 sets of 3 sprints. We discussed form and how important our arms are in speed work, but also that we need to remember posture and arms are important in any kind of running.

Don't forget about your arms! Said Katie

Once we had tidied up we ran back to base for some stretches and some Jumbles - a Tudor biscuit that Katie had made given her girl Benjamina was robbed from a place in the Bake Off final last week. Distraught not only that Benjamina was out but also that she got bloody Tudor week, Katie was not very happy with the situation. Everyone else was just lucky she didn't attempt the meat pie....