14 people showed up last night, all with an aim to make a little difference to their community and an understanding that regularly doing a little equates to a lot over the long term. Not to mention enlarging our heart muscles, increasing our capillary network and indulging in a lovely dose of endorphin based joy.

Quick warm up and chat, team social next week, so tell your partners to sack off the jacket potatoes, you're eating out next week. Graham was on hand to lure everyone into a drink, more occupied with the present, he was interested in a drink after the task, now becoming almost protocol. With his signature gesticulation of 'fancy a pint?'. We did, but later.

Random question this week, was "what noise could you do without?" Alarm clocks, kids (in general), house alarms, passenger announcements, puncture sounds, people eating, hospital equipment (from our team doctor, leave the life support machine alone now...). After cathartically publicising our disdain for certain sounds - we shot off down the canal to Manorfield Primary School.

Paul met us there, with a warm greeting as per normal and an organised schedule of work for us to whizz through. Transporting one class' contents upstairs and another to the newly vacated downstairs one. A bit of heavy lifting, sweating, slow elevator journeys and chatting later...we were done. Another great team effort, another very enjoyable Wednesday evening and more cardio-vascular capital deposited into the bank of fitness, accruing interest as we speak. Withdraw for races...or just to run after the bus.

We did have a couple pints after, mainly spoke about stationary and, errr, feaces. But that's another story.

See many of you beauts next week, get out amongst it this weekend and get ready for next weekend's parkrun - it's going to be glorious. OH YES IT IS.