On one of the hottest Wednesday's of the summer 21 Goodgymers ran 5km, did a technique hill training session and gardened for Cecil Sharp House.

We met on a lovely evening to do good, get fit and have fun!

Welcome to Lizzie, Amy, Lucy, Hayley and Sze-Von whose first time it was to GoodGym - lovely to have you along!

In the news this week:

• GoodGym is now partnered with the fantastic parkrun, to help get more runners onboard in the UK. More information about the launch here.
• Frances, taskforce member, ran the Great North Run on Sunday! Well done to her completing her 8th half marathon! Give her a cheer!
• Kindly Frances then told us about joining GG Race Team where you get a vest, race discount and to be part of the fastest growing club in Tom Benson's opinion. Email raceteam@goodgym.org if you want more information.

This week we were off for our monthly visit to Cecil Sharp House, an amazing organisation which holds a huge collection of English Folk History. We do some much needed gardening for them and we loved it!

Garden love!

We arrived and split into four groups:

1. Raking the leaves on the back garden grass
2. Sweeping & weeding around the front entrance & car park
3. Weeding, sweeping and clearing the pavement area at the back
4. Clearing up the front pathway

After 30 minutes of doing amazing tasking we finished off, did a great team photo and headed to Primrose Hill.

We've done the Good now for the Gym!

Our fitness/technical session for the evening was based after running more efficiently up hills. To improve we did the following:

• Socket to Pocket session in pairs, focusing on backward arm drive and not crossing our arms over our body
• Practising said backward arm drive at 90 degrees going 1/6 up the hill.
• Posture - we practised having a straight back while going up hill, again part of the way.
• Finally we focused on lifting our legs, and in particular our knees slightly higher while going up hill.

After perfecting these going partly up hill we challenged ourselves to go all the way up and oh that view is worth, so good! Once we'd done another smashing group photo on the top of the hill we did a loop of the park before heading back to base.

That view though

Thanks as ever for coming along, next week we are building furniture for a homeless charity and leafleting for Abbey Community Centre. Sign up here.

PB out.