We had a huge task ahead of us last night, but with 13 runners raring to go, a lovely summer's evening, and short run, it was all good in the Hounslow hood.

We started off the night by saying a big well done to Michelle who was paced by Andy to a great new 5k PB at Gunnersbury parkrun last weekend. Cracking running and team work!

It was then off to our warm up, where we slowly built up the intensity from low squats while discussing all the positive things that had happened to us in the past week. Lots of nice trips, great things to eat, new jobs (well done Luis), long runs (well done Remy) and holidays booked. Lovely stuff.

Rollering in the Deep

With only a very short run ahead of us we set off at a nice brisk pace to a local school, where we found the head waiting for us with loads of rollers, brushes and tins of paint. Our job was to paint a very big wall a lovely shade of duck egg blue. We started off by masking taping the edges, brushing off the debris, and fighting to get the lids off the paint tins (why so DIFFICULT) before the colour went on. Between us we made fantastic progress and the wall was looking beautiful. We were somewhat more blue than when we started, but no less beautiful, of course.

With our good deed well and truly done, and after a quick clean off, it was time to head back to Turnham Green for the fitness part of the evening. Hurrah!

We began our session with a technical point - breathing. This is a tough one for many runners, but it's important to remember to ensure our form is such when we're running that it allows us to take in as much oxygen as possible. That means a tall posture, open high chest, and no crossing or twisting - plus nice, even breathing. We practiced this by running a lap breathing all the way in for four steps, and all the way out for four steps.

Then came time for the plank challenge. To music we smashed out a few minutes of mountain climbers, plank steps and crisscrosses! Oh the fun we have at GG Hounslow. Yes there's video evidence - check it out here!.

If that wasn't enough we finished on a workout pyramid - starting with 10 jumping jack toe taps and completing a decreasing number of reps of different exercises down to one sprint, and then repeated them all back up again. Phew, what a session!

After a few stretches on the grass being serenaded by the local parakeets, all that was left was to go to the pub and celebrate Andy's birthday - many happy returns to you, Andy!

Next week we've got a massive challenge. It's GoodGym Hounslow versus The Massive Woodchip Pile. Who's in?!