Last night nine super GoodGymers met up to run 4 kilometres, did a huge plog in Chiswick's green spaces, and smashed a tough fitness session...

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• Fancy some volunteering with perks? If you sign up to help at either the Adidas City Runs or the Hackney Half not only will you have a fun day out and be a great support to runners, but you'll also get some nice freebies including free entry to a future race and a tshirt. Check out the sign up pages here and here

• A big well done to those who ran the (badly organised) Bushy Park 10k at the weekend and got some shiny new PBs to show for it!

• Don't forget the monthly social happens tonight in Walthamstow - check out the sign up page for all the details. Pun of the month, a run down of all the good deeds that have been happening all over the country and general GG-shaped merriment all guaranteed!

Bag it up

Tonight's job was to tackle a big litter pick up in some of Chiswick's problem areas, so we started off with a good warm up to get our hearts pumping. After some dynamic exercises, our weekly survey was, as it was the first day of Lent, on what we would find hardest to give up. Answers included wine, beer, work, tea...and of course GoodGym!

We kicked off the plog in Turnham Green, and the first part of the evening's competition, to find the most interesting piece of rubbish, was won straight out of the gates by Luis. Despite strong competition from Remy with her huge plastic dish rack, Luis found not one, but two dead pigeons, which did prompt us to wonder what was bringing Chiswick's avian population to its knees? The mystery continues.

Next we plogged over to the common, pausing to have a photo taken in front of our previous digging task which was now a beautiful flower bed, where the bags got filled with more litter. Lastly, we moved on to the back common and the dirty pathways there to finish off the task. It was a close call between Michelle and Remy's teams, with a last minute surge from Michelle, but suffice to say Chiswick is that much cleaner and rubbish free thanks to GoodGyn's sterling efforts.

We spent the final part of our session focussing on some tough fitness, which started with a few flying 30s to get ourselves warmed up again. Then we moved on to a combination of jumping squats and arm exercises for different intervals of time -this punishing drill is hard but is great for improving aerobic fitness and strengthening target muscle groups. After a final minute of plank, we called it a night with some stretches. Lovely work tonight team, see you next week - until then, run happy!