Getting fit and doing good. GoodGym Cardiff shows their artistic skills painting at St Alban’s Primary School

What a fantastic run we had tonight, and here is the low down

With Big Moose still closed we met at the Run and Become store on St Mary’s Street. Chitika is the manager at the Run and Become store and every week she welcomes us in with a smile. She asks what good deeds we are going to carry out and wishes us all an enjoyable run - It's so nice that we are made to feel welcome.

Tonight’s run was kind of special, why? Because we had 4 new runners come along to GoodGym this evening! Nabeel, Louise, Caterina and Sarah. It was fantastic to have you come along and we hope you run with us again (As Yoga was taking place downstairs, we hope you appreciated our silent theatrical cheers that welcomed you to your first GoodGym run).

We headed outside for a quick warm up, jogging, doing high knees and butt kicks at different paces. We then split into two groups to run to the evening's task. Ellen led the sexy runners and Ben led the speedy runners (I still like to think of ourselves as sexy runners too, though :))

Ben put the speedy runners through their paces. The run there consisted of interval sprints (to everyone’s delight… or maybe no ones… muahahah). Ben also then spoke about the energy system that was being worked on by the sprints and demonstrated correct running form to maximise efficiency. Then, after a few sprints and a few wrong turns, we finally made it to St Alban’s Primary School!

Welcome back GoodGym!

Rachel greeted us with a warm smile. She thanked us for coming back again to help out and told us about the wonderful primary school that she is headteacher at, St Alban’s Primary School. Rachel told us that our task tonight would be to paint the portacabin inside walls cream. The portacabin will be used as a wellbeing/nurture space to help support children at the school. A select few runners also took on a separate task which consisted of moving tyres to make an outdoor racing track for the school children to use on their bikes - How exciting!

After hearing about the school and the tasks we would be carrying out this evening we couldn’t wait to get stuck in. Andrew became lead photographer and began taking photos of runners carrying out the task. Ellen got immersed into painting (Very glad you didn't try to lick the paint brush this time!). Caterina got some paint on her running leggings... talk about getting stuck in!... We hope it comes out in the wash.

There was silence… A rare moment in GoodGym history was made. Everyone was concentrating so hard at the task at hand that they forgot that could talk with one another! Ben then set them all a challenge. He said…

There is a rule in English Grammer, I before E except after C, however this is not always the case, can you think of any words that break this rule?

Immediately Rosie bellowed “Concierge” – An epic input from Rosie. “Science” followed Peter… It was now neck and neck… No further suggestions were made so Peter and Rosie both won the evening’s challenge!! Well done both!!

With only minutes to spare, and in a last ditch attempt to get the task near completion, everyone's painting speed sped up! Peter set the sand timer to 1 minute and before we knew it the task was over.

Thank you all so much for your help

We had a quick group photo and said our goodbyes. Ellen then led the run back with Emma backmarking. We had to get back quickly as the run finishes at 8... On the way back we spoke to one another about how good we felt for helping out at the school.

Well done everyone who came running tonight! I can imagine the children’s faces tomorrow when they see their new racing track and their nurture classroom freshly painted; they will definitely think it is really cool that a group of runners came along to help at their school overnight.

Firstly, HAPPY NEW YEAR! Tonight was our first group run of 2019 and, although it was a pretty cold evening, 24 runners turned up to get fit and do good.

Welcome to GoodGym Cardiff!

We all met in the Big Moose Cafe. The Big Moose Cafe is our fantastic meeting point, and like us, their mission is to make the world a better place!

When the clock struck 6.30 we made our way outside to here the pre-run briefing and to warm up. No red laces were earned tonight as nobody brought a friend along, however we had Paige join us for the first time - WELCOME PAIGE :D We hope you come running with us again! We congratulated mission runners, parkrunners and coach runners. Emma and Ellen told us about their wonderful mission to help clean an older persons windows and Ben and Nathan told us about their mission to help clear Mrs R's driveway of leaves and moss - Both tasks made a huge difference! We then did a headcount. Part of the headcount included everyone stating their running goal/new years resolution for 2019. The list included;

• Running a 100 mile race
• Completing an ultra-marathon
• Running a sub 4 hour marathon
• Doing 4 half marathons in 1 year
• Coming up with at least 1 pun that gets used as a title for a run report
• Winning the tweet-off at least once
• Making the most of every weekend.

Really fantastic goals everyone - Make sure you stick at them!

Okay guys, let's get warmed up with a game of Stuck in the Mud - The Dance version!

This game is very similar to stuck in the mud, however there is a twist. Instead of standing legs apart and arms stretched when you get tagged, you have to do a dance move continuously until you are saved. You can only be saved if somebody copies your dance move for 5 seconds.... It was a fantastic game and it was a huge hit. There were some questionable dance moves, some tango, and maybe even some slow Marvin Gaye style of dancing!

Welcome to the Samye Foundation - Who's not been here before?

Lorraine and Yin greeted us like old friends. With smiles on their faces, they invited us in from the cold, offering us water to hydrate ourselves. Lorraine asked if anyone hadn't been to Samye before; she provided them with some information about the centre and told them about the fantastic work they do there.

We didn't want you being disappointed... so we have LOADS of tasks for you lot tonight :D... Again, music to our ears. Our tasks included:

• The furthest building on the left needed the walls painting inside it
• Cupboard shelves needed stuff moving off them
• The furthest building on the right, the top flat required a trampoline putting away and doors painting.
• Tiles needed to be moves from the front of the building to the back.
• A shower basin and glass needed to be moves from the furthest left hand side building to the flat that was at the top of the building on the right.
• The ceiling needed painting in the kitchen.

Everyone got stuck straight into all of the tasks tonight... it was clear that people had missed GoodGym after a 2 week break! Some antics included;

• Aimee and Emma spent some time figuring out how to get a trampoline under a bed...
• Sophie and Paige shouted warnings to one another when the door they were painting needed to be opened
• Welsh Dave had spontaneous laughter that continued for the whole time he was carrying a shower
• Welsh Dave and Darren began having a conversation with Henry the Hoover
• Mikey managed to collude with Emma and put his hand in front of Emma in the group photo.

Thank you so much for your help... Now have some sandwiches

As a thank you, Lorraine and Yin had kindly prepared us an array of sandwiches, there was even a gluten free option too!

After saying our goodbyes we then began our run back to Big Moose.

A whopping 33 runners showed up to GoodGym this evening! This was the second largest turnout we have every had at GoodGym Cardiff and the Vale and this is most certainly a reflection of the passion there is amongst GoodGym volunteers to make Cardiff a better place to live.

There were new faces tonight at GoodGym, and I don’t mean Santa Adam and Elf Ben. I’m talking about 4 new runners who have never been on a GoodGym run before - A HUGE welcome to Hannah, Liam, Rachel and Laura! It was so fantastic to have you come along tonight. Your enthusiasm was motivating, and it’d be lovely to run with you again :) Marie brought Liam and Rachel along to GoodGym... Guess what that means!?! She earns herself two red laces! #LifesGoals Hannah T also brought Laura to GoodGym, that means Hannah has also earned herself a red lace too #LifesGoals - With Hannah and Marie earning red laces, they are 'living the best life!'

A Christmasy themed warm up, thanks to Lucy

Some of our traditional GoodGym games were changed to fit in with Christmas. Lucy helped provide the quick renaming of the games to make them Christmas themed; To warm up this week we played ‘Stuck in the snow’ and ‘Jingle Bells.’

How do these games work you ask? Well, Jingle Bells is better known as Fish and Chips at Goodgym, and contrary to its name you actually burn more calories than you consume. Runners run in a space and when Santa Ben shouts out “JINGLE BELLS” runners find a partner and say either “Jingle” or “bells” to one another. If they say the same then they have to do 10 star jumps, however if they say different then they have to do 10 press-ups. I know what you are thinking... this will be one to play at home with the family this Chirstmas, we encourage you to give it a go... post about it and tag us if you do!

Stuck in the snow is like stuck in the mud… If you don’t know this game then come along to GoodGym, request it and we’ll play it! In summary, it’s like tag!

Worthy of a mention - 100 Good deed champions

It was Mahatma Gandhi who said, “be the change you want to see in the world”. When I think of these words, I think of GoodGym runners who volunteer their time every week to help out in the community. Aimee and Ellen are the epitome of this phrase this week. They both reached 100 good deeds which means they have combined their running with doing good in the community 100 times. Well done both of you - Not all heroes wear capes... instead you both get to to wear the rainbow wings! These wings are proven (not sure by whom) to increase your running speed. NB. At the end of the run Aimee said she was flying on her run tonight!

It’s time to run to Samye

After a very informative safety briefing that reminded runners not to trip over curbs and to check both ways before crossing roads, it was time to begin the journey to the Samye Foundation. We split into three groups this evening;

• Ben led the speedy runners, a group backmarked by Ellen
• Mikey led the sexy runners, a group backmarked by Fiona
• Lucy led the walking , talking group!

After an exciting journey through town, past the Reindeers outside Cardiff Castle and up Cowbridge road, we had arrived!...

Hello everyone and welcome to the Samye Foundation

Arriving at the Samye Foundation first were the speedy runners. It wasn't long after that when the sexy runners arrived (wow they look GOOD!) and then the walking group... After having squash to rehydrate, Lorraine told everyone about the Samye Foundation and what they do there;

The Mindfulness and Well-Being Centre, part of Samye Foundation Wales, exists to provide mindfulness courses in the community as well as access to complementary therapies, psychotherapy and counselling. Our charity targets diverse markets such as corporate business, health and higher education providers, voluntary and community sector, local community groups and private individuals.

Inspired by what goes on at the Samye Mindfulness and wellbeing centre everyone was keen to get involved and provide a helping hand. With an unprecedented number of runners tonight, Lorraine was having to think outside the box of more tasks to do to make the most of the runners. So what tasks did we do? ;

• A therapy room needed painting; 7 runners got stuck into this.
• An upstairs door needed an undercoat; 4 runners work together to get this done - They really a'door'red this task!
• 2 runners potted plants. - There was planty to do.
• 2 runners painted the dado rail in the front room of the building on the left-hand side. - Look at the photos, didn't dado a good job?
• 11 runners worked as a team to empty and sort the shed at the back of the Samye Foundation. - Shed responsibilities makes light work!
• 4 runners got stuck into weeding. - Weedly enough they weedly enjoyed themselves!
• 2 runners got into the loft and organised belongings brought up in the shed so that they could be stored neatly in the loft - These runners had lofts of fun!

After 30 minutes, time was up! The shed had been sorted, plants were now potted, the upstairs door had an undercoat, the dado rail was painted, and the therapy room was almost finished! Wow, it is even tiring saying all that!

After helping we had a group photo. We made sure Aimee and Sue were both down from the loft before taking the photo. If there are any blurry faces, then those are the culprits who moved when the photo was being taken.

Lorraine then invited us next door into the lounge for homemade pizzas… mmmm delicious! The Samye Foundation really go above and beyond to make us feel welcome, ensuring that we have enough energy to run back after helping out too.

Have the merriest of Christmas’ Yin and Lorraine

It was now time to run back. There are no more plans to run to the Samye Foundation before Christmas, so we wished Yin and Lorraine a very Merry Christmas.

We then headed back as one group to Big Moose Cafe. Whilst running past Cardiff castle Ben said to everyone, "When Santa asked his wife what the weather was like outside, she pointed out the window and said there is some Reindeer." A member of the public began laughing and said that was quite an awful joke! In all honesty, I completely agree - I do love the 'dad jokes'!

Next week I promise a very special run to end 2018

The task organisers have said fancy dress would be wonderful! I will also be planning a selection of Christmas games, including 'Avoid Mr Grinch' and 'Don't get caught by the Christmas Tree.' Last year we also did an on the spot, unplanned, rendition of Rudolph the Red Nosed Reindeer - What are we going to have next week I wonder?!?

THE WINNER OF THE RUNPUNSTILTSKIN AWARD

Holding the RunPunStiltSkin award in high regard, a big mention has to go to Lucy. who is this week’s winner! You are just amazing and you can have the award for the whole week. Show it to your friends and your family but keep it safe!

If you aren't able to run with GoodGym next week then have the merriest of Christmasses!