Calm and warm conditions last night, a very healthy 16 of us arrived, ready for some perspiration feel good vibes. Bolstered by the return of some old faces and a few second-timers consolidating their way to a 'regular' status.

We warmed up and had our pre run chinwag - "what instrument can you or would you like to play?" We learned that a basoon is not a south east asian water dwelling mammal, that Justin once won a music prize in primary school, that Rozz respects an ant's relative strength and that Graham CAN sing.

Our route was the normal one, heading through the Olympic Park to the rhythm of continuous chattering en route. Once at our destination we were tasked with moving bowsers (these are big water containers, i knew that too....) , about 8 of them. As we had a juicy 16 of us this week, this was done in about 5 mins. So we then got stuck into weeding, watering and emptying a large planter. That's evidence of the big group benefit- such a significant difference due to the extra bodies. You all count towards the collective guys.

We went back to base, but not before doing a 'crank-up' turnaround session. Playing with your faster speeds and pace management. Even managed a small bench workout before we finished...with the lads giggling over the thrusting exercise - luckily I wholly expected that

Next week we are at the serene waterside location of Cody Dock hope to see you all there in equally fine form.

Have a beaut of a weekend and get a run or two under your belt.

Make. It. Count.