24. It's a good number. The number of hours in a day, the name of a hit TV show starring Kiefer Sutherland (did you know that Kiefer means 'pine tree' in German?), but more importantly, the number of runners we had this week, including several new people - a massive and warm welcome to you all!

Our run this week involved heading to help the Easton Community Group by distributing some flyers for them, promoting one of their meetings. We were given a massive handful and split in to groups of 5, agreeing to meet back at our start point, the Trinity Centre in about 30 minutes.

Well, it didn't go quite to plan - the post people popped the pamphlets through portals (letterboxes) then pelted back to the Trinity Centre in no time at all, leaving PT Pru no choice but to bust out a runner-specific mini boot camp that she'd had up her red t-shirted sleeve in case of emergencies.

Lunges (of course), squats, single leg dead lifts and press ups all featured on the exercise menu, designed to feed hungry running muscles and shape the GoodGym Team in to a leaner meaner (in a metaphorical sense) team. Everyone attacked the exercises with gusto and perhaps a few groans too.

After that 15 minutes of fun, we ran steadily back to home base via Castle Park and had some well earned stretches to ensure we would be ready to run again at a moments notice.

Well done one and all for a pacey and perfect run!