On a crisp winter's day, I decided to put in some early miles and ran the 10km to Mrs D's house - great marathon training! Ellen had also taken the opportunity to add some miles to her half marathon training so we arrived at Mrs D's home already feeling a sense of satisfaction.

Mrs D was waiting for us and gave us a very warm welcome, quickly inviting us in from the cold. Mrs D explained that following a stroke, she had lost some of her vision and found that she really benefited from well lit surroundings. Mrs D asked if we would clean the windows to let more light into her home. Mrs D was super organised and had window cleaner, kitchen roll and various cloths available for us to use.

I got the steps down from the upstairs and we got to work. We started with the patio doors and before long, they were gleaming and Mrs D was able to see into the garden. We then moved on to the front bay windows. Mrs D explained that she didn't think we'd be able to do them as the blinds wouldn't go up. Ellen, despite "not being good at blinds" worked her magic and lifted them, hooking them so that they stayed up. Ellen and I caught up about our recent post Christmas holidays to Germany and Dublin and finished the bay windows, allowing a lot more light into Mrs D's living area.

Finally, we moved on to the hallway. Whilst Ellen tackled the side panels, I noticed an unusual artefact hanging by the door. I thought it was a didgeridoo but Mrs D informed me that it was an African rain pipe. She told me to close my eyes and turned it upside down. Sure enough, it sounded like rainfall! She explained that the pipe was made of mahogany and contained seeds that caused the sound. When we asked where in Africa Mrs D had been to get the pipe, she chuckled and explained that she'd bought it in Cardiff Bay! It had taken her fancy along with a drum.

Mrs D inspected our work and was delighted with how clean the windows were. She insisted that we have a cup of coffee and a biscuit. We sat with Mrs D and chatted for a while about GoodGym (she thought it was the best idea!), city breaks, her recovery from the stroke and how supportive people had been since her illness. Mrs D also provided some helpful advice on my various running injuries!

It was time to go. We'd spent a lovely morning with Mrs D and said our farewells. Ellen ran off to complete her 10km training run and I retraced my steps, making the most of the fresh air and dry day.

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