As I fought my way into an eastbound central line carriage last night, contorted into human rush-hour playdough , I thought "I can't wait to get running/out of touching distance of these 7 strangers". Had that need to re-awake the senses dulled by urban dwelling. A solid start to November last night, with 15 benevolent beasts, some reinvigorating fresh air and a nice painting task down the River Lea. Begs the question - what's not to like?

"Favourite box set?" was last night's question, House of Cards seemed a popular answer, now it looks like K. Spacey has been doing method acting for years. Friends, 24, Peep Show and Game of Thrones...a mix as always. Rainy Sunday eves have never been so good.

Along the canal with head torches illuminating our path and keeping us from a soggy slip into the water. Paul got us straight to business when we arrived at the school, white washing corridor walls, and the more dextrous task of painting pencil holders. Our two teams went at it for 30mins, a very good chunk of work done, imagine that's roughly a day's work (ish) for the caretaker. This task will be revisited twice more in November on the 15th sign up and on the 29th sign up. Reckon we can achieve a fair amount over our three trips.

Only Brad and James taking my interval offer this week, with others opting for a pleasant "conversational pace" run (I do 90% of my running at this intensity, it works). But I'll still try and coax a few more of you into the interval next week at Cody Dock, get involved

I believe it's Parkrun this week, as Siobhan reminded me, hope we have a healthy appetite for a morning 5k and maybe coffee/breakfast after. We'll discuss on what's app. Start your weekend in virtuous style.

Have a corker whatever you do, catch you'll next week.

B