Tonight we welcomed Lucy for her goodgym debut - great to have you on board, Lucy! We also congratulated Roy and Tara on their Bright10 pb's on the weekend. And yes, Rachael - it's a 10 mile race, not 10k, so the applause for our times was well deserved :-)

Ten of us then headed for the task that keeps on giving: yes we paid another visit to One Church to paint the railings! They really don't look like much but these things sure have kept us busy over the past year. We are finally on to painting the top coat a lovely shade of, well, black. Another couple of visits and we will probably be done!

Tonight was also a #RunandTalk event where goodgym acknowledges the link between running and good mental health, and there was plenty of good chat as we worked on our brush strokes.

Once we had cleared up and doused ourselves in white spirit, it was time for a bit more running. Interval training was the name of the game as we ran 4 even-paced laps, with a short rest after each lap. Our track tonight was the area just north of the pavilion - it probably has a name, but I've only lived here for 20 years, so how would i know? The good news is this area is soon to be redeveloped and should become much more accessible to pedestrians (and runners!) and a lot less like a traffic island.

After rounding off with a few minutes of HIIT, we headed for our monthly social - this time to the Black Lion, where we learned about Morris dancing, the origin of bulldogs, and floated the idea of a goodgym Christmas karaoke social in early December. If we do it, we should only be allowed to sing running themed songs, and I'm going for Flock of Seagulls "I Ran (So Far Away)", which I expect only Tara can remember.

Finally, don't forget it's our monthly parkrun meetup at Hove Park this Saturday: 9.00 start, near the cafe...and if anyone is interested in occasionally volunteering at the new junior parkrun (Sundays, 9.00, Hove Park), please get in touch with Roy!

(I do indeed remember it well! Here's a clip for anyone under 45!!, Tara) https://www.youtube.com/results?search_query=a+flock+of+seagulls+i+ran