The GoodGym runners where shaving it close to the start time this week. We went from 2 to 11 eager and strong runners in 10 minutes. Illana and Bryon cycled in from work just in time, Phil flew up the street in red, and Nicoletta made an impressive sprint start to catch us up. Love the dedication!

"Phil flew up the street in red, and Nicoletta made an impressive sprint start to catch us up."

We had a sun kissed run to St John of Jerusalem School to help them weed the raised veg boxes at the front of the school. They then want to better landscape the area to make it easier for pupils and their families to keep it well maintained and looking good.

"You can always rely on GoodGym runners to improvise and get to action."

You can always rely on GoodGym runners to improvise and get to action. With minimal equipment, the team set about pulling up the weeds and tall grass from the raised boxes. With heads low and knees bent, in a low squat position, the runners chatted whilst getting on with the task. The boxes were cleared in no time (25 minutes), we said our farewells to the school gardeners and ran on to Victoria Park for a series of 150m sprint intervals.

Paired up, we focussed on using good running technique (driving the legs and arms efficiently forwards and backwards) and improving our turnover rate.

The reaction from people when you get ask them to run faster is great. All rise to the challenge. Some who may not be used to running faster seem daunted at first, but believe me once that count down begins everyone gets into position to give it their all!

" a full out sprint to the delight of happy picnic goers in the park"

At the end, some runners even cried out for a full out sprint to the delight of happy picnic goers in the park.

On the back back to base, Coffee is My Cup of Tea, some treated it as a progressive cool down whilst others used the last 400m to stride out again in the sunshine.

Ade Aboaba