On a cool Tuesday evening, 11 GoodGym runners ran 3k to help clean up at Hestia, a local charity with a site in north Ealing. And may I present to you a run report written by the super speedy fab Grahaaam!

We even had FOUR new first timers - Bogdan, Kerry, Sonia and Caroline - welcome to GoodGym Ealing guys!

Following a quick warm-up, we ran up - and it is 100% UP-hill - to Hestia, then splitting into two groups to maximise efficiency. Team surges (Graham’s lot) went outside for a 15 minute fitness session including, amongst other things:

• High knees, tail flicks, ‘n jumping lunges

• The burpee challenge (I forgot to keep track; have decided everyone is a winner)

• Secret surges!

Great enthusiasm, sprints - and smiles - from all involved. Always good to throw in a bit of variety, get a bit sweaty, and vary our running paces! Post-workout, we then switched with Lisa’s lot to crack on with some serious good-deeding, featuring:

• Cleaning up one of the resident rooms for someone who had just moved out

• Cleaning the residents kitchen

• Henry-hoovering (we also learned that Henry Hoovers can be green. Every day is a learning day)

It might seem like a small thing to do, but Hestia really appreciate it so nice one all! After the task we then cracked on with another thorough warm-up before running back to base, with the particularly enthusiastic throwing in some final sprints over the last 100m or so. Intervals are FUN. Post-run cool-down of course featured stretches and pun chat. Standard.