16 Goodgymers turned out in Ipswich tonight and we welcomed 3 first timers - Jo, Steve and Lindsey - hope you enjoyed your first Group Run with us.

After the last 2 weeks runs of around 5 miles, we had a much shorter run this evening, taking a circuitous 1 mile loop to arrive at the Survivors in Transition (SiT) Centre which is literally a stone's throw from our meeting point on the waterfront.

This was our third visit to the fantastic SiT Centre and on arrival we had two tasks to complete - some painting in the toilet area and entrance porch as well as cleaning all the windows in the very large building. Splitting in to several small task forces painting and window cleaning commenced enthusiastically .

Libby wasn't quite so enthusiastic when, in the confines of a small space, she found herself cutting in with her head pretty much in a toilet!. The second painting team got stuck into the porch area while everyone else set off to shine windows.

With good numbers and lots of elbow grease the inside windows were soon completed. Lindsey and Andrew found their way into a small courtyard and set about cleaning the outside windows as well and were joined by others to complete a magnificent job.

With clock counting down the painting reached a climax with Robin, Darren and Irene, working as a team, to complete the wall above the front door in the porch just in time and Steve, Libby & JJ putting the finishing touches to the toilet area.

On the return run we set up some 400m time trial intervals along the waterfront using some bollards to mark the half way turning point. 2 sets with a 2 minute recovery was a testing workout, but everyone put in a fantastic effort.

Steve, Robin and Andrew were rewarded for their quick runs with an extra set...oh how they loved that 3rd set, and they really loved those bollards........ at least I think they said bollards, as they set off for the third time.

Finishing off with a gentle jog back to the ? for some stretching, before heading home to warm up - it was blinking chilly tonight.

Next week we are heading back to Castle Hill Community Centre. See link for more info and to sign up https://tinyurl.com/ya9gyvgk