The great man, Rodrigo, had his final session yesterday, what an awesome one it was. A big bunch of us assembled in the Aquatics Centre. We had a good a little chinwag, then went out under the radiant June sun.

A full report on the GG Olympics was in order. Sounds like we pretty much smashed it, picking up gold in a variety of events. Hope you guys enjoyed my local track/park, been playing and training there most of my life. Look forward to doing the event alongside ya'll next year!

Quick jog over to the bridge, all warmed up, vocally too (was a long chat!). Went through a quick turnabout set, of 2 x 5 x 20s with 20s recovery. Considering it's only 3mins 20s of running you get a blimmin' intense work out, hope you agree. All about holding form on those last few.

Once at the venue we had a plethora of tasks to get through. Moving a relatively massive amount of wood, watering numerous plants and finally emptying the last large planter. Quite a variety and quite a lot to get through - though when has this ever posed a problem? Finished up at the later hour of 8.30pm. With Tim, Phoebe, Alice and Jenny all collecting supplies for the bbq party to send off Rodger. Much appreciated guys!

We were even treated to a couple of speeches. Justin had some warm words to say (must've been that single can of fosters), Rodrigo too. I thoroughly enjoyed it chaps. Been a pleasure having Rodrigo chipping in at GG Newham, when I met him 18 months ago, it was often a 3/4 people working on a cold dark evening - I did wonder when/how we were going to expand. The consistency of Rodrigo was awesome and really quite vital in building the terrific core of runners we have now. Almost 20 of you yesterday came to and from the garden, most of you regulars, all bringing something different to the table. No, literally....paneer, sweet potatoes, onions etc!

Rog - all the best in States. Keep up your running, it's come on hugely, in the last year especially - which you know gives me disproportionate pleasure. Give us a shout when you're back in town.

Keep doing good and getting fit.

See the rest of you beauts next week.