GoodGym Cardiff group got some serious kms under their belt last night as they ran 7km to the Pengam area of the city to help out Women's Connect First with some troublesome sheds.

What a run! The weather was typically Welsh (many runners requesting the hasty invention of glasses with windscreen wipers attached) and the run was another lengthy one but 17 GoodGym veterans weren’t going to let anything stop them! Whats’ more, we were really pleased to be joined to an Honorary GoodGym newcomer, Colette, who works for BBC Wales. Colette came armed with a giant microphone and camera, recording various sound-bites to transform into an insightful broadcast for Radio Wales later in the week; boy did she pick an amazing week to join us.

Time to get warmed up!

So we started off with the usual warm-ups (sheeps in pens, lunges, high knees) and the group thoroughly enjoyed watching Ben trying to describe his instructions into the microphone, without using his hands. No time for fun games such as Fish or Chips sadly, but we did a sterling job at pounding that pavement and make some good sound effects for Colette.

Once we were warmed up, we began our run. Ben led the group and Stuart was backmarker (thanks, you’re both stars!), all whilst Colette cycled alongside a number of runners, asking about their experiences and how GoodGym has helped them and others.

Our task for the evening

As we arrived at the allotment, we were greeted by Maria, Kati, who promptly provided us with water and told us a little more about what Women’s Connect First do. They work with women from ethnic minority backgrounds who are often subject to discrimination. Their allotment provides a welcome retreat and safe environment for them to enjoy. Unfortunately, what with the allotment being outdoors and in Wales, they were in need of a decent shed to offer some shelter. Having recently secured funding from Public Health Wales, they’ve now got a shed that George Clarke would be excited by, and they wanted to GoodGymmers to help them prepare an area of the allotment to prepare the ground and help with the initial stages of assembling it.

So we get stuck in straight away; one half of the group began preparing the ground for the base paving slabs for the shed, the other half began to empty the old shed (Mikey, no you can’t buy the nice stool, we’re not at the YMCA this week!). Team one were very quick to finish their part of the task, and were ready to lay some slabs, but there’s one teeny problem; the slabs they need are underneath the old shed, which team two were still removing various chairs, rusty saws and plant food from. Picking up the pace, the shed was empty. So now to just pick up the shed!! All hands on deck!

On the count of three and some very careful watching of fingers, the shed was up and we could soon access the paving slabs and began moving them to the new area. Time was up before we knew it. We finished after laying half of the shed-bed. We made sure what we were able to do we did to a good standard :)

This task was a big one and we definitely helped Women’s Connect First get one step closer to having their new shed.

After a group photo we tore ourselves away and dusted off our trainers to begin the run home.

Alas, not before a ‘light refreshment’ courtesy of the generous women at Women’s Connect First. Those at the back of the group (Lucy, Fliss, Mikey and Shelly) were oblivious to this offering and were chatting away outside in the drizzle discussing trainers, training shops and the importance of a good arch support when Maria came outside and said “you want to be quick, else there’ll be nothing left!”. Immediately their priorities shifted and we made ourway into a shelter where what can only be described as a banquet presented itself. There were enough homemade falafel, samosas, baklava and onion bahji’s to feed five thousand GoodGymmers - sorry those in other groups who were running today (if only there was a quick and simple way to post food!). Colette got some delightful soundbites of Fliss midway through her second samosa before our hosts could see that devouring the whole lot would cause big stitch based problems for the run back, so distributed bags to put some takeaway treats in. As Stuart spotted, these conveniently doubled up as dumbells for the length of the run back. Colette kindly offered to put many of the bags in her bicycle basket; and fortunately Stuart’s eagle-eyed backmarking meant she didn't cycle off with them (as many of us thought she might).

With bellies full of brownies (oh yeah, did I mention there were also brownies.. and flapjacks.. and peaches), we jogged ourselves back to the city-centre and reflected on how great it would have been to have managed to get that shed up. I think we’ll be tweeting the old Ground Force gang in the week to see if they can come help us out next time!

Everyone joins in

When we arrived back at Yr Hen Lyfrgell we warmed down, doing some nice gentle static exercises. A pedestrian, walking past and seeing what fun we were having, joined in one of our stretches (check out the photo evidence - maybe he will read this??... or even join us on our run next week)

With all that going on, it’s no surprise that there was no riddle this week, but don’t you panic; it will be back to pickle our minds next week.

And finally, it’s with great pleasure that I carefully pass the virtual RunPunstiltskin Award to Samina. Look after it, show it off to your friends and don’t forget to bring it with you, painted in rainbows, to pride run next week.

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Thank you to run, Fliss Brooks who wrote this week's run report - Hope you enjoyed reading it.