After a speedy intro chat we got outside for a warm-up. Thinking about warming up those ankles, shins, calves and hips.

Following that we headed off on the 1.4km run to Star road and Maystar Estate. The Hammersmith and Fulham Goodgym has been back here a few times this year to help out in both the communal areas and some private gardens of older people who aren't able to care for them. This time we were there to dismantle some broken office furniture that had been left in the community hall and plant some daffodil bulbs in the flower beds around the estate.

After leaving a team of 4 to get going with the furniture lead by Jason; Pauline, the lovely task owner took us on a walk through the large estate to pointed out the flower beds.

Unfortunately, the estate's trowels had gone AWOL so the planting crew had to use the handle end of the rack and hoe to make holes in the ground. The method certainly didn't slow them down.

Actually, both the planting gang and the furniture team got their tasks done in no time, which left us enough time for a nice run back via the river. Thanks for wearing your headtorches!!

After getting back to base and doing a warm down, we all trooped down to The Distillers for our October social. Cheers to everyone that came! Sorry to those that got stuck at work, you were missed!

Helen suggested we do the 10k in Putney on 3rd December. Will you join us? Details and RSVP here

Next week, is Halloween and we're helping paint garden furniture and plant MORE bulbs. Sign up here

This week 12 GoodGym-ers ran 4km to shift sawdust and sweep leaves in a local park.

We started with intros at the Phoenix as always. I mentioned that there are 10 coaches in waiting for runners - so if you're interested in visiting one of those people, please do complete your coach runner training so you can get the ball rolling!

Shout out to our two new Task Forcers: Nicola and Paul – Give 'em a cheer!

Damian lead us to the Northway Gardens while Graham was our trusty back-marker.

Brian was waiting for us with two cars full of tools and leaves, ready for shifting. We split into teams to grab all the things and head through the park to our drop off point. Luckily, there were many of us with lights, as the gardens had no lights. We are now running in full-blown darkness, so I really recommend getting yourself a head torch. My fancy hand light was from Morrisons - £7. My head torch from Poundland no longer stays on my head – but still makes light and fits in my palm.

We shifted many wheelbarrows full of sawdust from the chopped down trees from around their stumps so the people could come back and finish the job. We also swept many leaves into buckets for compost.

We'll be back on 7 November to do the next bit. Be sure to sign up!

We then played Duck Tag and Squat Runs on the tennis courts, where we discovered Paul and Nicola are incredibly spry.

We soon ran home, with a little sprint finish UP the hill. Props to Graham and Jack for being so speedy!

Next week we've had a change of plan - We'll be running to the WDP not Community Focus. 3km each way.

This week 13 GoodGym-ers ran 5.7km to help Muswell Hill Food Bank weed, vacuum, mop and wipe.

We started with a few warm up drills along the side of the Phoenix that I learnt from the NBMCR middle- and long- distance coach Steve Vernon at the New Balance HQ last week. Nicola was a pro at these straight off the bat!

With our legs all warm and our numbers all counted, it was time to head off towards Muswell Hill. Hazel kept me company leading the pack, while Chris was our trusty back-marker.

On arrival we were greeted by Aimee and Deborah, who dished out the tasks before everyone got to work. We had an outside team weeding the patio, an inside team vacuuming and mopping the floors, a window team wiping the windows and Sarah was a team all on her own cleaning doors.

While all this was going on, a couple practiced their wedding dance inside. Deborah treated us to some bananas.

Once all the working was out of the way, it was time for a few strength drills. Walking pause lunges to improve balance, core stability and single-leg strength, bear and crab crawls to improve core, quad, glute and shoulder strength, and kicking squats - again to build that single-leg strength. Running is a series of single-leg jumps, so you really ought to make sure both legs are holding their own if you want to avoid injury, run faster or ran further.

We then ran back to base, with Nicola helping me lead the way and Freya our trusty back-marker. With Chris and Shawn hot on our tails we ended up running up the hills faster than we ran down them on the way home, which made no sense but was fantastic for everyone's legs and lungs and general levels of awesomeness - so good job!

This week's Barnet Biscuit: Chocolate fingers, courtesy of Freya

This week's pun, courtesy of Damian.

It's Freya's birthday next week, so there will be cakes and merriment to celebrate on Saturday. You can sign up here

We need a couple more volunteers for gardening at the Westminster Drug Project on Saturday. Sign up here

There's also a mission to help Mrs F on Saturday and a mission to help Grange Big Local set up their community festival on Sunday.