As temperatures drop...GoodGym runners come out to play! Yes, ten runner volunteers took to the streets to cover around 4km and distribute flyers for Evolve and Clock Tower Market.

Layer up! That's the key to keeping warm on these winter runs. While we waited for everyone to arrive, there were a few debates about optimum layering and how to wear a buff (one of those tube-scarf thingies, very handy). Before we set off, Ian talked about the Oxfam Trailwalker, a 100km challenge that takes place over the weekend of July 13-15. Ian is keen to participate and would like to put together a team - this will consist of four walkers (though you could run, run/walk or jog if you want to!) and two supporters (they would meet at check-points to hand out supplies, give encouragement and generally keep you going). Although the event isn't until July, there is an early bird entry deadline, which closes on December the 8th, so a good push to decide soon! Do you fancy setting yourself a challenge to 2018? Let me know!

Tonight we welcomed a visitor from across the border in Lewisham, hello Clare (Clare ran all the way here, around 6km!) and a first-timer, Agata - show them some support by clicking on their names to give them a cheer!

This week we were trying something new for our area, flyering. We had a stack of flyers for two organisations, Evolve Housing and Clock Tower Market. Evolve are a charity set up to help homeless people, not only with accommodation, but with long-term support and mentoring. The flyers we were delivering are for their Christmas appeal, encouraging people to donate either funds or gifts. Our other bundle of leaflets was for the Clock Tower Market, a local initiative set up and run by volunteers. This Saturday, they have their Christmas market, over in South Norwood, where you can support local traders and also take along donations of toys, for the Salvation Army to distribute to children in need.

I had pinpointed a few roads on the map, so we ran down towards Beckenham, with Ian as back-marker, making sure we didn't leave anyone behind - thanks Ian! Once we reached our chosen roads, I handed out flyers and our runners worked in pairs (and a three!) to post as many as they could, avoiding any 'No Junk Mail!' signs or any snappy dogs. Flyering tasks are funny old things, they can go either way, with everyone returning in no time at all, saying most houses were against 'junk mail', or everyone happily pootling along, enjoying a chat and returning empty handed and with a warm glow of achievement.

Thankfully, the people of Penge seem open to receiving news of good things happening locally, so all flyers went, but we were missing a couple of runners. Hmmmm, where had Louise and Stephen get to? Some squats, knee lifts and lunges kept the rest of us warm, as we considered sending out a search party, but they appeared eventually, telling us that they'd got carried away chatting, 'being northerners' (their words, but yes, it's true, there is an increased capacity for chat the further north you go)!

We ran now away from the main road, sharing our remaining flyers and posting them in the houses we passed on our way up to Crystal Palace Park. Good work team! Once at the park, we warmed up a little bit more, before taking on the long, but not too steep, hill. Some good, deep push-ups and tricep-dips and we were done. I think a big shout out has to go to our newcomer Agata, who had told me at the beginning that she doesn't normally run. She ran almost 4km, that's incredible!

As we stretched, I told the group about next week's special task, a run to St Hugh's Community Centre, to put up the Christmas decorations! There will be warming treats and festive tunes, so sign up now, it's going to be a good one. Don't forget, we also have our Christmas social coming up and, in January, a post-parkrun starter session (open to all).