I invite you to read this run report mindfully and be kind to yourself in the process. When your mind wanders, which it probably will, gently usher yourself back to the text and keep going. You may even think about something completely random like an gorilla dressed as a ballerina outfit playing the violin – if you didn’t think about that before then you definitely are now -… now gently guide your attention back to reading this write up and enjoy.

Allow yourself to relax as you read… and give yourself permission to relax with each breath you take

It is Tuesday evening at 6.15pm and runners begin arriving to GoodGym. The room quickly fills up with people. Ben reminds everyone to sign in and to put their name and email in BLOCK CAPITALS on the sign in sheet; He checks if anyone has brought along their documents in order to do missions or coach runs and praises those runners that do “You’re the best” he bellows. After complimenting runners who bring their documents he gives one final call for runners to sign in and then directs everyone outside to warm up. He reminds runners that A good warm up is essential to reduce the risk of injuring yourself whilst running and then leads runners through the essential headcount (whilst they maintain a jog on the spot) – everyone struggles with the headcount by the way and we give ourselves a cheer if we go past 5 without 1 error. During the headcount new runners are welcomed to GoodGym with the warmest of welcomes WELCOME RHIAN AND LOUISE… THE FUN HAS JUST BEGUN Mikey looks around and notices Darren isn’t at tonight’s run… however he soon cheers up when everyone acknowledges his 50 Good Deed accomplishment. Wellest Donest Mickey! Well done to Emma too who also reached 50! As part of the headcount this week, Ben offers the opportunity to win a small yankee candle to runner/s who can say their favourite ice cream flavour in the most flamboyant way Well done Joseph who did a flip and Aimee who did some irish dancing... you were both EPIC and you each get one.

How warm are you feeling right now? Pay attention and just notice..

After the warm up everyone feels warm. Runners’ legs feel ‘pumped’ ready for a good run and their heart rate has now sped up. Without further ado runners split into groups. Jack and the Benstalk lead different groups; Ben leads the sexy runners and Jack leads the speedy runners. Ben has his short shorts on tonight which is rather fitting with the theme of being a sexy runner. Ellen vounteers to backmark - #LEGEND

Has your mind drifted yet? Are you thinking of the gorilla in the ballerina skirt again or maybe someone you know… If your mind has drifted, gently guide it back to this write up and continue to enjoy

The sexy runners run at a more gentle pace, stopping to regroup at traffic lights and excited by opportunities to do step ups on curbs. Jack runs at pace, leading the group who want scenic views of the River Taf.

Welcome my favourite runners in the whole wide world.

Runners arrive to the Samye Foundation on Cowbridge road greeted with the warmest of welcomes from Jon and Lorraine. Jon and Lorraine both have smiles on their faces stretched from cheek to cheek… and the runners catching their breath from the many curb step ups which Ben encourages everyone to do - "They are fun," he says.

Lorraine and Jon share with runners the history and the aims of the Samye Foundation. They then inform runners there are two tasks for them tonight, one requires the strength of 1000 men and the other requires painting skills comparable to Leondardo Di Vinci. Motivated by gender equality, Aimee is determined to prove that the strength of a strong willed female is comparable to 1000 men and volunteers for the physical task. She's joined by Lorena, Jack, Adam and Rachel. They all get stuck straight into the task, lifting laminate flooring from the bottom of the building to the top and clearing waste from the top of the building to the bottom - How efficient guys!

All the other runners take on secret agent roles, going into stealth mode so not to disturb a mindfulness practice taking place downstairs. They creep up the stairs and into the old upstairs office which needs painting. Some of them quickly arm themselves with sandpaper and begin sanding the dado rail. Others begin painting below the dado rail and above it… Everyone is wearing the sexiest of PPE (Black bin bags... Only at GoodGym!)… How about a bin bag fashion show one week?

Comment you favourite highlights from the task in the comment box below!

AND here is your riddle for the run: Q: I am an odd number. Take away one letter and I become even. What number am I?

Time is up!

When the task finishes Lorraine fed everyone cheese toasties – What a lovely surprise - and then leads everyone through a brief 5 minute mindfulness practice; for some runners this is their first time practicing mindfulness.

On the way back Ben offers runners the opportunity to run back at a sub 7 minute mile pace ... how kind of him (Speedy runners). Jack and Mikey led the sexy group of runners this time.

When runners arrive back to Yr Hen Lyfrgell they spend time reflecting on the evening’s run; How far they ran and shared their thoughts about the run Fantastic run!. Adam and Joseph also try pushing down Yr Hen Lyfrgell… check out the photos if you don’t believe me.

I now invite you to reflect on how able you were to read this write up mindfully… did you notice your attention wandering?

WELL DONE GUYS! Join us on our next group run next Tuesday when we help out Big Moose Co – Sign up here!