19 runners turned up to GoodGym Cardiff tonight for a fun run in the City Centre and into the suburbs of Canton to help out Samye Mindfulness and Wellbeing Centre.

It’s that time of the week again... What time? It’s GoodGym time!! Tuesday at 6.15pm is the time to have in your diaries for GoodGym. It is your protected time to get fit, do good and meet likeminded people - I can’t think of anything more fun?! Running with us also means you get to explore the Cardiff area finding out about charities local to you… oooo how exciting. At 6.30pm all 19 runners headed outside ready to warm up. We did a headcount, shared our favourite superheroes and said a joyful most welcoming HELLLOOO to GoodGym first timers. Ben was bewildered when Darren said his favourite superhero was Spiderman whilst wearing a Batman T-shirt. Welcome Maya, Darren , and Jess (Jess was Rachael's friend and this meant that Rachael earned herself a RED LACE!! WAHOOO!) We all walked on our tip toes, our heels, lunged and played a game of fish and chips; this a game where you actually burn calories instead of consuming them. It was amazing how many runners said the same “fish” or “chips”… something fishy was going on.

With our bodies warmed up we began our run 1.3 mile run to Samye Foundation. Ben was leading the run and Emma backmarked – Fantastic job guys! On the way there runners squatted, planked and tricep dipped to work their core body muscles (Strong core muscles are fundamental in maintaining an efficient running form).

Welcome GoodGym! There are so many of you!

We arrived at the Samye Foundation where we were greeted by Yin. She invited us into the building which we had been renovating on previous runs and after telling us a bit about what she does at the centre (Volunteer and Head Gardener!), she started listing the tasks that we had been set for the evening. As Yin was telling us about the tasks we looked around, amazed by how much the building’s changed since we first ran to it… It’s so nice to have been part of the process too.

The tasks Yin planned for us included;

• Cleaning the windows and removing remnants of tape
• Sweeping the stairwells
• Removing weeds from the planation areas and flowerpots
• Emptying a wheelbarrow of rubble into the skip
• Dig holes for a trellis

Without further ado all runners began completing the tasks. Lowri, Aimee, Martin and Lucy worked hard cleaning the windows…

Adam was trimming back weeds from the wall. He was working so hard and underestimating his own strength he accidentally broke the secateurs.

Rachael, Maya, Emyr, Sue and other determined runners with a passion for gardening were weeding the planation areas.

Whilst all this was going on Ben was on hand capturing the evidence – Check out the wonderful array of photos above.

Your riddle for the run…

So the answer to last week’s riddles were; 1) An apple a day keeps the doctor away 2) The boy fell from the bottom step from a 100 foot ladder

1) What has cities but no house; Forests, but no trees; and water, but no fish?

2.) The more of them you take, the more you leave behind. What are they? Not photos which was an amazing suggestion by Fiona!

Ti Ti Ti Timmeee is up… That’s all folks!

After 30 minutes of hard labour time was up. The weeds were exterminated, rubble was skipped (put into the skip!), holes were dug and the windows were just… beautiful!

As we finished, Lorraine and Jon who also help out at the centre came to see us. They thanked us for our efforts and reminded all of the runners that they are invited to a Mindfulness morning at the centre in late November as a thank you for our efforts running to help them out.

Every time we run to the Samye Foundation we leave feeling a great sense of achievement and that our efforts are very much appreciated. It’s a pleasure to run there and we look forward to running to help out again in the future.

Time to say our goodbyes and get running folks…

Ben led the way home with Aimee backmarking. On the way back runners stopped at the castle for a quick game of Runner Runner Spectator Spectator… it’s a game similar to British Bulldogs, however instead of spear tackling people you tag them… it’s much safer actually!

So the game works by a person in the middle being the spectator… the runners then have to try and get passed the spectator without getting tagged. If they get caught then they became a spectator too… they effectively ‘miss out on getting their PB’ … taunting the runners the spectator go “Runner Runner come and get your PB!” and the runners respond, “Spectator Spectator you can’t catch me!”

Well done to Maya, Martin and Rachael who were the last runners in the game! YOU GOT YOUR PB’s well done!

The RunPunstiltskin award this week goes to your very own GoodGym trainer, Ben! Well done Ben your outstanding, puntastic and punderful entry which, along with your lack of competition, made you this week’s winner!

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