15 goodgymers run 10k delivering posters and fliers for CoHoC

This week we had a sequel. Like any good movie sequel, it was bigger, better, longer faster with more special effects. No seriously, the firework going off just as I got to the turning off Ipswich Road was really a special effect I hadn't bargained for!

Tonight we welcomed 6 new runners from the Emmaus community. Because of some task jiggling, what would have been a shorter run on the 2nd November actually became our longest run to date, but that didn't detract them, and there was the usual chatter and anticipation as we set off on our run.

Because it was a long run and relatively short task, the fitness session took place on the run, and Angela explained an uphill running technique at the base of Ipswich road which will become key for those planning on doing Colchester Half Marathon Sign up here

Ian was so excited about this new technique as it made running up Ipswich road a breeze, and he will definitely be using it going forward.

We got to The Crescent to deliver the posters, and unlike last week, some businesses were still open so we could go in and tell them about the Santa run as well. Once the posters were delivered, we said good bye to Sue and Helen, (as they had already run from Severall's to meet us at Leisure World - they did the run in reverse), and made our way back to Leisure world.

This time we ran via Mill Road and Northern Approach, and Angela managed to even include a jungle adventure detour on what most thought was a completely residential route.

We made our way back to Leisure World for a stretch and debrief, and Angela reminded the runners about the DBS Doc Check Party taking place at parkrun this week You must sign up if you intend for your docs to be checked.

Next week, we'll be returning for some Wombling for Rivercare - Sign up here - Make sure you bring your gloves and headtorches!

Run Report written by Angela Isherwood

7 runners ran the dreaded hill that doesn't look like a hill to shift manure.

With the wind swirling around, we congregated unsure whether we needed layers or not. October has arrived with autumn and darker evenings.

After a warmup and some strong leg - arm co-ordination, we got going running the short distance to Grove Park Allotments where we were met with 115 bags of manure and a few head torches!

Strong scented gardens

It was our job under the guidance of Lizzie, community allotment extraordinaire, to get the bags and barrows full of manure inside the gates of the allotment.

Beware of the manure thieves

It turns out that lightweight Peat is a liar and is pretty heavy but mulch is much easier to handle. Beware of leaky wheelbarrows and tight corners when moving fine manure.

Somehow, shovelling soil passed quickly and we'd gotten all bags inside within our 40 minutes at Grove Park.

Leaving the non-Goodgymmers pretty happy, we 7 wanderers set off back down the hill.

Before we could get rid of the aromas of the evening, it was time for some pair work. Tricep dips, squat jumps, v-sits and mountain climbers coupled with some lamp posts to run to finished off the session nicely.

Time to jog back to Old Spike, catch our breath and stretch off.

Fingers crossed for some nice, clean fun next week.