19 GoodGym Cardiff runners ran 4k to help with much needed tasks at the Samye Foundation.

There seemed to be a lot of new faces signing in for the run including Batman, the Grim Reaper, several witches, a devil, and a zombie or two. In true GoodGym fashion, we welcomed everyone! Costumes aside, we did have two new runners join on on our spooktacular Halloween run. Welcome Frankie and Sara! Y'all did AWESOME!

Before heading downstairs to start our warm up, Sara came to thank us for taking part in the Snowdogathon 2017. She told us all about the fantastic work Ty Hafan do for children with life-limiting conditions. As a token of appreciation for helping to raise awareness of the Snow Dog Trail, she presented us with our very own Snow Dog figurine. Ben graciously accepted Gizmo on our behalf and he has since been renamed Jim (get it?).I am sure he will hold a prized place in Ben's flat as long as his landlords will let him have a dog.

We thanked Sara again and with hopes of future Snow Dog-related tasks went downstairs to start our warm up.

Ben, disguised as Superman, led us through a series of dynamic movements to get our bodies warm and ready for our run. We also took time to recognize any runners who completed parkruns or races over the weekend. Ben completed the Dublin Marathon on Sunday and smashed his previous PB by 5 minutes! Really well done Ben!

Before heading off, we completed our headcount and shared our favourite scary films. The Shining was a popular choice, but Martin's selection of Thomas the Tank Engine instilled fear in most of the runners. Talking trains are terrifying! Lucy spotted that an older gentleman had joined our warm-up and wondered if he was running with us. Turns out it was just Darren who looked very convincing in his mask! Warmed up and ready, we (including Jim the snow dog) set off to the Samye Foundation. Emma kindly agreed to back mark on the way to the task. Thanks Emma! Everyone kept up a great pace and Ben took advantage of the delays at pedestrian crossings to lead everyone through some triceps dips, jogging on the spot, and squats. Completing squats reminded everyone of the scary film we watched last week - Bring Sally Up. Ben said that he attributes his marathon PB to the 3 and a half minutes of squat fun (torture?) that we did last week. In an unexpected turn of events, Adam, our Grim Reaper, saved Superman from near demise. It must not have been his time, but it is always great that we look out for other runners.

After our short run, we arrived at the Samye Foundations.

This was our fifth time running to this task, at is always so fantastic to help them out.

We can really see the impact we have had on the building and garden. After a brief introduction to the charity and a reminder about and upcoming Mindfullness Seminar they have invited GoodGym to attend, we set to work. In our very own version of the Blair Ditch Project, most of us set to work digging a 45 cm deep trench so that new electricity can be run to the building. A few weeks ago, we helped to clear the pavers in this area and it was great to be able to continue to help with the project. The remaining runners helped move some files from the ground floor all the way up to the top floor, organised the storage shed, and helped clear some very persistent and sharp weeds and thistles. Before we knew it, Ben was telling us to finish what we were doing and put away our tools. Looking around, it was impressive how much we accomplished. The trench is well underway and the car park has fewer resident weeds than when we started. Before we set off back to Yr Hen Lyfrgell, we were invited in for a few Halloween treats. Between everyone's costumes and the lovely food and drink, it felt like a proper Halloween party.

Thank you to the Samye Foundation for the delicious snacks, it was very kind and generous of you!

We set off with full stomachs and pockets full of sweets and fruit. We even brought a pumpkin back! After a short run and our GoodGym Cardiff sprint finish, we were back at Yr Hen Lyfrgell. Ben led us through some cool down stretches and we took a few more photos of everyone's amazing costumes. Before we all headed off, Ben awarded Emma a coveted red shoelace for bringing Frankie to the run. Can't wait to see your singular red shoelace next week Emma!

Far from being a Nightmare on Cowbridge Road East, it was a wonderful night! We parted ways and a few runners went to the Glassworks Pub to debate the pun for the run. There were some serious contenders, but this week's RunPunStiltskin Award went to Ellen! Well done Ellen!

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