5 runners ran 5km to turn soil at Mycenae House ready for a new shrub bed!

What another lovely evening that was! The rain just held off and we were even blessed with a beautiful Greenwich sunset at the end... perfect!

Last night we were joined by new runner and all round lovely lady Simona! Let's give her a cheer here and make her feel part of the Greenwich gang! We also had a trio of GoodGym gents, Alex, Tom & Ben!

Our warm up spot was back this week, with the grass turned into lanes, sprinter style! So everyone took a lane and started doing some drills. After numerous toe touches, sky jumps, lunges, high knees, butt kicks & fast feet we were ready to go!

Over the road and through the park, and up the not-so-steep hill this time yay! I'm so glad we found a different way to get up that thing! We went up to the top of the park and out and then down the residential streets and into Mycenae Gardens!

A warm welcome!

On our arrival we were greeted by the lovely Eileen and Shirley who had kindly got all the tools ready for us. Shirley explained the task at hand, which in this case was to dig up the compacted soil and loosen it up ready for some new shrubs to be planted. She even gave us a demo! Tom & Simona got to work on that area while Ben & Alex tackled the other side which needed the grass taken out and moved to the other side of the garden.

TRIPLE MURDER

Things soon took a dark turn. Ben has jury service in a few weeks so we were speculating about the case. Then Simona mentioned this would be a really good place to hide a body. AND THEN to top it all off, we found a statue of a man with a knife about to kill someone! GRIM! But of course I saw this as a great photo opportunity and Ben you did not disappoint!

Anyway... after about 20 minutes digging and forking away both teams were done! So we used the last 10 minutes to move the last of the mulch from the previous weeks.

After a few sips of water, we said our goodbyes. We have really enjoyed coming to Mycenae House the past couple of weeks and looking forward to helping out again in September!

It's circuits time!

We went back the way we came and stopped at the top of the hill with the most spectacular view. Time for the fitness session! In last night's plan was a few exercises using the benches! So a little circuit made up of 12 tricep dips, 12 left step ups, 12 right step ups and 12 press ups! Unless you go to the gym on a regular basis as well as running, you don't tend to exercise your arms a huge amount so that's why I chucked those in ;) And then the step ups are really good for engaging your glutes which is important for good running form. Strong glutes should help your whole leg stay aligned and prevent your knees knocking together. There's a little article here about it if you fancy some break time reading! After three rounds of the circuit we were ready to call it a day! Ben was ready for his cereal.

A few stretches on our grassy patch and we were done!

Really well done again last night everyone! Good to see you pushing yourselves in the fitness session too, keep up the amazing work! And hopefully see you all next week!

Also huge thanks to Tom aka the Pun Master for this one!