19 wild and wonderful people met up at Vivo for a return run to Barton Hill. The cold weather had eased off, and so it was back to that tricky time where we had to decide to wear a coat or not (I almost mistyped goat there... that would have been very odd!).

We set off and because it was mostly off road or on quiet roads, we made great time to Barton Hill where we met Kai, the communities officer for that area. He handed us a big bundle of flyers to post through letter boxes.

We've done a lot of flyering recently, so we're getting up to pro level - the fold, the lift of the flap, that nervous bit where sometimes you have to shove your hand in a bit further to get the secondary flap up... all went well and we got all the flyers out in record time.

All that was left was to hand the left overs back to Kai and pelt off in to the night, our good deed done for the evening.

As we made it back to HQ really fast, we did a really really slow 'side' of Queens Square - slow lunges, slow side squats and high knee lifts, all designed to strengthen the muscles, ligaments and tendons that we use a lot of as runners.

Fab work, ladies and gents! (check out the photo of Matt chilling at Vivo's bar, the Club Haus, after the run!)