7 runners ran to a social enterprise, gave the walls a fresh lick of paint and ran back

T'was tremendous weather for some outdoor exercise yesterday. Breezy and hot, however, for a change we had an indoor task. Helping out our amigos at Dot Dot Dot - who essentially offer affordable housing to decent folk that spend their time volunteering. Cracking idea.

We had the pleasure of being joined by Annalene and Siobhan, two fresh faces and jovial personalities to input more good and cheer into East London, what's not to like?

The uber pleasant canal side jog took us only 10mins on the way there, heading straight down the Greenway to the unique large green shipping containers. Met by Bethan and Clare on site. They broke down the task at hand, and provided all the brushes and paint. Our GoodGym artists, with a wall as their canvas, paintbrushes as their tool of expression, glided wrists gloriously and elegantly. In fact they were so competent, that we also had time for another mini -task. A large drawer needed dismantling (read smashing), Tim was quick to elect his credentials - plywood is great for making you feel tough. We broke through it in a minute, oozing testosterone and giving high fives.

Once the good deeds were done, we said our farewells and ran back to base. Not without a small interval en route. I would have liked it to be a little longer, but we had pizza and beer to attend to, so a shortened version it was. 6 x 15sec efforts. Working the anaerobic system, increasing those fast twitch fibres, shaking up your running mechanics and getting some radiant endorphin flow.

A quick stretch and then off to a trendy East London bar/pizzeria for some recovery fuel and hydration - in the form of pizza and beer/diet cokes. Cheers for a lovely evening guys!

sign up here for next week's session. I'm racing, so unfortunately will not be there. So the session will be led by the man, the myth, the legend - Simon 'super sub' Loughran.

Train happy, train hard

B