We returned to Soundyard to provide them with some more support ahead of their imminent launch.

The tasks were to paint the front of the studio, paint the internal doors, paint the toilet, paint around the wires and some general tidying up.

Anna and Sophie were as grateful as ever for our support.

The evening was finished with a much overdue visit to the pub for some food and drink.

We returned to Soundyard to continue with helping them get their venue in shape ahead of their opening.

Last week was painting, this week was cleaning the windows (Eloise, Maddy and Sam), weeding (Elizabeth and Rose) and removing graffiti (Stephen and Anna).

The place is coming along great and we look forward to returning at the end of month just ahead of their grand opening.

... hopefully this will get shortlisted for 'Pun of the Month' hehe.

Considering we had a run of around 8.5km to conquer tonight and the fact it was bl00dy cold, I was very humbled to see 23 GoodGym faces appear to visit West Earlham Woods to do a litter pick.

We welcomed new runner Erica to the group - thanks Anna for bringing another newbie along.

The Emerson sisters - Catherine, Helen & Sarah then talked through their eventful Mission they did at the weekend. A few of us had been on a long run on Sunday before attempting (especially in my case!) to play the Cello at Bill & Katy's, it took me about 5 minutes just to hold the bow right... think I'll just stick to my running!

We warmed up inside the The Forum tonight and went through some gentle jogging routines, hip mobility exercises and squat jumps... then off to the task we went.

Noel greeted us there with litter pickers and large sacks (hehe). It was at this point we established that this was going to be no normal litter pick. By the end it felt like we'd just picked litter from a landfill site - there were wheels, tyres, rails, mattresses, curtain blinds, Tom's UFO and what Catherine found I don't even now how to try and describe it!

All in all a very satisfying litter pick.

We headed back to The Forum when halfway our back-runners missed the turning so added a little extra more to their trip back, apparently Calum can take the blame! Chloe was running her longest ever distance tonight as it is so was very thankful for the extra bit Calum ;-)

For those who didn't miss the turning, were then getting some interesting looks as I put them through some partner exercises on the Earlham ring road roundabout.

Great job yet again everyone, I just made it to the UEA in time to see Don Broco... I wish Tuesday could be a sleep day (get your little violins out)

Next week we have more painting at The Hamlet Charity.

Calum gets to take the credit for this week's pun... think of the Glee song.

It was pretty chilly tonight but at least it was a dry evening. There was so much lycra and fluorescent colours I thought I was at a cyclist's rave.

Anna brought her husband Will along this evening for his 1st GoodGym encounter.

Well done to Michelle and Catherine for completing the Winter Run 10km in London at the weekend with Michelle getting a PB!

I had to mention that we managed to finish top of our division in the GoodGym January Challenge and amassed over 2,000 kms, it really was a fantastic effort by everyone.

Tonight we were heading to Eaton Park to do some cleaning tasks around the Grade II listed band stand building so had significant value. It was about 3km each-way and was a pretty brisk jog there!

Helen and her group from Friends of Eaton Park greeted us with buckets and cloths, we then spread out and pretty much cleaned all we could around the band stand area.

As always, someone used their initiative and when they ran out of something to do they suggested we do a quick litter pick around the area of the building so the last 5 minutes was spent doing that.

After a quick group photo, we headed back to The Forum. I was hoping to squeeze in a short fitness session at the end but sadly there wasn't enough time... so instead when we got to a pedestrian crossing I made everyone cross doing the duck walk - like a little family of ducks haha.

Next week we're visiting West Earlham Woods. Please note we will finish at 8.30pm next week as it's a longer run of around 4.25km each-way.

A shout out to Catherine for completing her 20th Group Run this evening!

Who will be next to hit the 20 mark???

It was lovely to have Anna from BBC Radio Norfolk come and join us on her 1st GoodGym adventure this evening. She is doing an article on different exercise opportunities and I'm sure she was taken by surprise how much of an amazing community of runners we have created. Anna got to interview most of you throughout the evening so thank you for doing that and hopefully it will help make people more aware about GoodGym Norwich and want to join in with the fantastic things you all do in your community. I'll let you know once the article has been published

Tonight was our 1st of two visits to The Hamlet Charity, where this week we were cleaning the windows in preparation to paint them next week. It was supposed to be a 2km route each way... but what Google Maps forgot to tell me is that the route it had given me has its gates locked in the Cathedral grounds at dusk! Therefore, this meant the route was a little longer than 2km ;-)

So not only did we have a slightly longer route we then had to tackle the almighty Gas Hill to get to our destination (and everyone assumed it would be the only time we run up it this evening mwahahaha).

We then all arrived at The Hamlet Charity (with our jelly legs) and Claire greeted us and explained the jobs in hand and off the GoodGym-ers got to work. As well as cleaning the windows we gave the whole place a good clean over.

My favourite photo of the evening was one I took of Calum, Alex and Lizzie the other side of the window but looks like my head is on Alex's body (a very disturbing image haha).

Everyone knew I had something mean up my sleeve so I think they were secretly trying to delay the inevitable... I wasn't going to take them back down Gas Hill and on a straight forward route back to The Forum. So we ran around until we ended up at the bottom of Gas Hill (ta-da, it was magic) and up everyone went for a 2nd time in the evening... all the way to the very top.

In all fairness, its with great pride I watch everyone of you pushing yourselves to improve your running ability and it's great to do this type of training. Chloe especially, you've not been running long and not only was this probably one of your longest runs ever (we did 6.9kms in total) you also conquered the biggest hill in Norwich... TWICE!

I think we were all a little shattered once we got back so was nice to stretch it off.

We have the starter session this Saturday, which anyone can come along to.

Next Monday we're returning to The Hamlet Charity with a pub trip afterwards.