4 awesome runners ran 4km to mulch trees at Walpole Park in Ealing!

What a perfect evening for a run last night! A little on the warm side but lovely nonetheless. A lot of our regulars were racing at the weekend and subsequently had earned themselves a few days off from running so the group was slightly thinner on the ground this week but it didn't matter!

This week we had a lovely trio made up of Amy, Mike and Rachel. We headed off a bit earlier than usual and started with a light jog to the park and a little loop around to make up a bit of distance.

Mulch mountain!

One mile down and we arrived at the Rickyard building where all the fun stuff is kept! Everyone grabbed a wheelbarrow and a shovel and we wheeled ourselves down to the big pile of woodchip. We filled up our barrows and distributed the mulch around the little lime trees that were growing nearby. 3 trips later and all the trees were mulched! Now we just had one more trip to cover the edges of the garden just to prevent any more nasty weeds growing!

SPEED!

We took the wheelbarrows and shovels back and then did a few intervals to get the heart rate up. We used landmarks like benches and bins to increase our speed and then jogged in between the sprints. Speed work like this is SO important if you want to become a faster runner! So next time you are out on a run and you feel a bit bored, try including a few little sprints in there. It'll make things a bit more interesting and make you so much faster in the long run!

We headed back to the gym, did a few stretches and everyone was on their way :)

Thanks for coming guys and girls! Well done for all your hard work and hopefully see you next week for MORE gardening :)