Bitter is what it was last night... Cold? Nope... a word that is over used and doesn't fully describe the wind chill that attacked us as we powered our way around the dark streets of Westminster.

We have been returning fortnightly to the lovely SW1 radio station and slowly but surely watching it all come together.

As 99.9999999% of the wall paper has been removed we now sand, chisel, fill and plaster.

Now my question to you why waste valuable electricity on playing music when you can not only sing but bob your head to the rhythmic sounds of sanding.

The reason why i have chosen to specifically take pictures of peoples hands cover in dust and plaster is so you can see how much hard work these lovelies have been putting in.

It appears that Jocelyn went the extra mile and somehow managed to cover herself head to toe in the stuff but for this all we have is admiration....

40 minutes in and out and nothing but smiles....

Now for the road. Tonight we worked on what i like to describe as the No Look Pass. We have all had it done to us either when we are racing or just running around town. You hear no stomping behind you, you hear no heavy breathing, NOTHING.. Then out of the blue someone just appears as if by magic and glides past you effortlessly. You try and drop in behind them but they disappear and your left scratching your head wondering firstly where they came from and secondly how come they looked so casual, calm and unflustered?

The answer to that is simple.... The No Look Pass

Come join us next week for our last GoodGym Westminster of 2014 and we will tell you alllllllllllll about it. Either on the run, during the task or over a pint of orange juice ;-) post run

Please continue to do small things with great love folks.....

Thanks for reading....