This week 13 GoodGym-ers ran 7km to deliver posters for Rainbow Head to various schools in the area.

We were joined by Christina for the first time in A YEAR! That deserves a cheer!

Tonight was the coldest of all nights, so the warm up was a challenge. But we got to work with some high knees, moving in different directions and keeping knees as high as possible. We then headed off to our first school, which was actually only about 300m away and we accidentally ran past it by 200m – which really means the team just got a bonus 400m in the bag.

Sally was our first volunteer to post some posters through the letter box, whilst everybody else got to work on our first circuit of the night: squats, press ups and something else. Followed by Rob showing off his very impressive pistol squat skills.

We then ran to our second school, where the team did sprints up the drive way while Jody posted the posters.

This continued for a few different schools, with a few different circuits. We covered somewhere between 5-7km, with everybody's watching coming in with a different number. Considering the whole task was running and we didn't really split up, I'm not sure how this happened, but my watch says 4.05miles.

Once all the flyers were dropped off, we worked on some running form drills. The road was too busy for sprinting up and down, so we stood to the side and focused on knee drive, active ankles and elbow drive. Speed was improves as the reps went on.

We then put these skills to the test with a sprint finish back to base for stretches and biscuits.

Props to Rob for the pun. (I think that's what you said!) And to Damian for reminding me to take a photo!

Thursday night is this month's social. It's in Holbon. Check it out