Last night 12 amazing GoodGymers planted 100 flowers in a local park and smashed some tough running drills!

But before that could happen we had plenty of good news to celebrate:

Hooray for Remy who totally decimated her previous marathon PB in Stirling at the weekend. What a run!

Inspired by Kipchoge, Mo, Charlotte and all the other fantastic performances at the London Marathon? Then get yourself in the ballot before it closes tomorrow! You don't have to pay unless you get a place, and it's an unmissable opportunity to take on the ultimate challenge on the roaring streets of London. Go on, you know you're tempted...!

Lovely to see some GoodGym tourism as always - welcome to your first (but not last!) Hounslow run Ricky and good luck in the Richmond half on Sunday

Next Thursday is the monthly GoodGym social - a great opportunity to get together with GGers from all areas and celebrate all the good things that have been happening. This month we're on tour in Peckham, from 18:30.

Plantastic efforts

Since our task last night was just across the road from our starting point, we did a quick warm up (first discussing our post run snacks which, with chocolate cake, beer, KFC, and fried mac n' cheese, I think it's fair to say were on the less healthy side!) before jogging over to meet Jan from the Friends of Turnham Green association.

She explained that we had 100 plants, campions and daisies, to get in the meadow areas ready for summer. So we split into two groups and got the job underway. What seemed like an easy task was actually more of a challenge given the hard ground and just how many flowers there were, but after working hard for 45 minutes we got the job done. It's going to look sensational for all the many people that use the park (including us!) all summer - so look out for the fruit (flowers?) of our labours.

While the tools were dropped back off, Andy led the group round the park for a 1km warm up of file running. We then moved on to the hard part of the evening - a pace and speed drill which focussed on running at 50%, 70% and max effort pace for set amounts of time before trying to make it back to the start point. This is really tough but a very effective exercise for endurance and improving running at speed.

We then moved onto our first of the monthly core sessions - 30 seconds of ab work for 8 rounds. Weekly core work is essential for maintaining good form when we're running and preventing injury. Plus who doesn't want washboard abs! Great effort everybody. We finished off with some stretches, before heading to the pub for some well-earned refueling. Next week we're doing a plastic pick on the Thames shoreline - sign up here for more Wednesday fun!