Thirteen GoodGymers ran 4km to help prepare the railings at a local playground for a fresh lick of paint.

It was a last minute substitution as Varon tagged in the returning Dashing Dave to lead tonight's run. (That's enough of the mixed sporting metaphors)

It was great to see so many of you turn out despite the turn to cold weather. I'd been away for three weeks, and the cold was a bit a bit of a shock! So a star jumping extension to the warm up, as a even more runners arrived, was more than welcomed. Sarah also took the opportunity to mention that there are lots of missions this weekend if you've got some free time to lend a hand.

We tried out an Indian File run on the outbound leg. When you find yourself at the back of the group, sprint to the front! Then slow down to keep the group together. A great little bit of High Intensity work out.

Once we got to KORI we got the equipment dished out. Some of the goggles are in need to a bit of TLC, but we got everything set up and split into teams. Half the group worked on getting the last bits on the south side done, and half started work on the northern edge.

Biscuit break!

Caroline must have thought she was still running with GoodGym Islington, as Sarah produced a packed of biscuits. Dark chocolate digestives no less. Everyone give that runner some cheers!

After some serious arm work, it was time to pack up. And Paul really lead the charge in sweeping up any paint flecks that had missed the sheets. And there were quite a few! Some enthusiastic scraping there.

Lots of local chat on the run back about: newcomers moving into the area, regular runners buying homes, schools, and new and old restaurants upping their game. There was a real buzz about Tottenham.

There was just enough time to throw in a three person pyramid relay. Building up intensity on each leg run. I'm a big fan of interval training. Then back to the start for cool down, stretches, and very last minute round of Haringey High Fives.

After the Dec 14th run, we're looking to head off for bite o eat. Let us know if you can make it, so we can make sure they've got space for us.

Until Next Week!