For once the traffic gods played nicely and we had a full compliment of signed up runners by ten minutes to six.

It was great to see Jodie back with us, a late decision to sign up but always a bonus when we get more runners than expected.

And wasnt it great to be able to set off along the canal again - daylight to start, yipee! Jim led the run, trying very hard to keep Stu from running off too quick - When you consider Stu side by side with his namesake Sebastian, on the one side you have a true running legend, respected by all and an inspiration for us all to follow, and on the other side you have Sebastian Coe!!!

I started off at the tail with Lindsay.

What I noticed tonight was lots of interaction, people chatting to different people at different points - just what GoodGym is meant to be about.

So we arrived at the allotment and Liam was there to meet us - when he emerged from his campervan that is.

We concluded that he was a bit wary of us at first but the clincher was when Lee told him that he has his own allotment.... "Ah so we have someone that knows what they are doing" said Liam.

The group split into three teams...

Team top plot... Jen and Rachel alternating between a spade a shovel and some lethal bit of kit that would not look out of place over the shoulder of the grim reaper. The job was to turn over the soil and make it ready for planting.

Team tree three... Lee, Frank and Lindsay replanting the fruit trees that we had dug up at the old plot a few weeks back. I have to say they made a great job.

Team weed... Jodie, Michaela, Jim and Stu clearing the beds of weeds and roots before turning the soil and taking the spoils to the compost heap.

We have heard this comment once or twice before but Liam was heard to say "I am amazed at how much you have managed to get done" - I got the impression he has high standards and is not easily pleased but I think at the end he was genuinely humbled by our efforts. He told Lindsay and I during the evening that the allotment gets used by Older Folk from Age UK and some people with learning difficulties. Again, this is what GoodGym is all about. "Thanks folks that would have taken me about a week" was Liams parting shot.

The run back was really pleasant as it was all downhill. For the fitness session I ran through a 10 minute all body workout which I will share on the FB page but just a recap. Reverse Lunges, Split Squats, Push Ups, Hip Bridges, Leg Kick Backs (from the kneeling position) then 30 seconds of stair climbers - repeat as many times as you can in ten minutes.

With the mercury just starting to head towards chilly, some quick stretches then home - we get to do it all again next week.

Top run, top task and top company - well done all