First things first this weeks pun has nowt to do with the run, but everyone is using it everywhere so I thought I would get amongst it!

Tonight we were a bit short on numbers, a few holidays, football, the Birmingham Black Country Half etc, probably all effecting participation.

Anyway with only five of us we still filled up two big bags of rubbish as we did our plogging on the canal. We ran up to Aston Lock had a quick photo before completing some intervals

Pyramids

No nothing to do with the Ancient Egyptians, these were pyramid intervals, basically a 30 second interval followed, by a one minute effort, then a 90 second blast and back down to one minute and 30 second efforts all off one minute recovery. The idea being that the shorter the effort the faster you run!

John started strongly with George taking over the reins later as I’m sure John definitely had the weekend’s Half Marathon in his legs! Morwenna and Abbie put in a great show pushing each other a long, Abbie certainly putting the ‘hammer down’ on the shorter reps!

Once done we had a steady run back to 1000 Trades, having only missed the first ten minutes of the footie we settled down to watch the French take on the Belgians!

The French won, so hopefully it will be an England v France final on Sunday......did I mention ‘It’s Coming Home!!’

Next week we will be out doing good again, it would be great if you could join us sign up here.