We had a good turnout tonight for a 10km+ route.

It did however mark Henry's last run before he goes on his adventure of learning to be ski instructor in Japan, as you do. Thanks for your time you've put into GoodGym and have a blast.

The task in hand was prickling seeds and weeding at The Grow Your Community in Sprowston... or as we say in Norfolk "Sprewston". This was only the 2nd organisation we've re visited on more than one occasion.

Simon was back runner this week but we kept the group as close together as we could as it was a long distance but I was very impressed that we made it there and back in an average of 11.09 minute miles!

After a 2nd or 3rd attempt at a warm-up (1st we got moved and told to be quiet as there was some kind of cult vigil going on and then a drunk tried to join in on our run while smoking) we set off on the long journey.

A few of the guys did some weeding outside while the rest of the crew were in the greenhouse prickling the seeds. I was impressed how in a matter of minutes they already had a production line set up. These guys never fail to impress me... apart from when Alex tried watering the plants and the end of the watering can fell off and it flooded them hahaha.

After a good 30 minutes of solid work, we did another quick warm up as we'd stiffened up a bit (no pun intended) and headed back on the long return route to The Forum. We finished up with a little walk through the Xmas Light Tunnel.

My apologies for not providing biscuits, especially with it being a long run... I O U.

Next week we're visiting Hayden Court.

Tonight's Group Run saw us visit the 20th different community organisation in only 21 Group Runs in Norwich so we are really making a difference in helping our local community.

We visited The Norwich Housing Society (which is a group of sheltered & social housing schemes) to clean their bins, some benches and the lights & archways around the entrances to each house.

It was just under a mile distance each way.

We also had Rebecca and Tim taking part in their 10th GoodGym Group Run!

Bill volunteered as back runner and we headed off on a gentle stroll to our task. It was the 1st time we visited the north of the city for several weeks so was nice to have a change.

The runners split in groups on arrival to cover the different jobs that needed doing.

It was another nice little task to do and a lot was done in a short time.

As the Ice Skating Rink is currently being erected outside The Forum, I needed to think of an alternative to the fitness session outside there... so on the way back we stopped off in Chapelfield Gardens for an efforts session. This consisted of 3x 1 lap with 90 second recoveries in between with the aim of getting faster each time.

This was followed by a quick cool down gentle jog back to The Forum followed by a stretch.

Sign up to next week's run here.

This evening was definitely the coldest evening since GoodGym launched in Norwich but it still didn't stop over 20 runners coming out to help their community.

A big welcome to Rob on his 1st GoodGym run.

I got to be back runner for the 1st time as the man himself Dan led the group for the 1st time with many more to come following his recent Run Leader achievement.

Congratulations to Michelle, Alex, Rob and Matthew on attending at least 10 GoodGym Group Runs.

I also need to mention my beanie with the built in head torch... a bargain from Groupon!

The task lined up was just under 4km each way and we were visiting Angelica's Rainbow and The Marlpit Arms.

They had several things for us to do so we split the group up for each activity, they were: putting the animals to bed and feeding them, flattening mole hills in the sheep paddock, dismantling an unused caged area, trimming a big bush (wheyyy) and moving some furniture about inside the old pub site.

In fact this was probably one of my favorite tasks yet since doing GoodGym.

The animals they had were sheep, rabbits, guinea pigs and a rescued hedgehog! Inside the pub there was a stuffed rabbit and beaver... now you can see where the pun derived from!

After a good 30 minutes or so of hard grafting, we had a quick refreshment in the pub, while the bush trimmers were adamant they were going to get it all prim and proper. Then Alex decided to lose his car key so there was a massive hunt in search for it. Elizabeth miraculously found it in the van where all the bush trimmings were put.

We may well be returning here just before Xmas as there's more we can do and Cecile said she'd provide us with mince pies and mulled wine so that sold it to me haha.

Dan then led the group back to The Forum and then everyone went off to warm themselves up.

Next week's run ... get involved.

Tonight we had a fancy dress Halloween run.

I think it's still up for debate (myself included) as to what on earth I was supposed to be dressed up as. In my defence I had some 'fang issues' so had to think of a quick amendment to what could go with my red cape.

Hats off to Simon's skeleton outfit... I was concerned as I'd programmed some squats and lunges into the warm up.

Great to see 22 volunteers make it out tonight and thanks to Dan for being back runner (in his self-made leaf costume).

There's something about dressing up that makes me feel like a kid... I just wanted to keep scaring any passes by the whole way to the task.

Speaking of which, tonight's task was to clear leaves at a local Sheltered Housing Scheme. It's a place that I deliver activity sessions at on Monday afternoons and one of the residents is 105 years old and she participates in the Seated Exercise session every week.

Upon arrival I directed everyone to different parts with a bin bag and off they went to collect an exceptional amount of fallen leaves.

It was something a little different for us to do but as per usual, the GoodGym-ers got stuck straight in.

There were a couple of bungalows that had lots of gnomes outside of them... now when you're a clumsy oath like myself and there are lots of leaves around them it's quite easy to trod over them... twice.

Bill then suddenly looked like something from a horror film with his white sheet with a red light underneath (check out the photo).

After 30 minutes we regrouped and got ready to set off back to The Forum, where there were some Halloween goodies awaiting courtesy of myself and Catherine.

The residents at Violet Elvin Court will be very grateful for the hard work put in and it'll also reduce the risk of them slipping on them.

While we were stretching at the end of the session, Simon talked about his first Coach Run he did on Wednesday, our first pairing in Norwich. Remember to bring your DBS docs for me to check before or after any Group runs.

Next week we are moving furniture and some other bits at The Marlpit .

Happy Halloween.

It's been 4 months since Goodgym launched in Norwich and this evening was the 1st time we've returned to a task we've done previously. That's a lot of different organisations we've helped over those months.

We welcomed new runner Justin tonight who was on his 1st GoodGym experience.

I have to mention Michelle's light up shoes and Catherine's light up waist belt... I need to become trendier and get some of these cool accessories. Oh and Bill's new headtorch was pretty flash!

It was a nice short run, about half a mile each way.

Alan met us again at the start of Marriott's Way and the team, in their headtorches, got into small groups and tackled the public walkway.

The last time we came here it was light so was a little more challenging finding litter in these conditions but there was a few bags full by the end of it... plus a few parts of a bicycle.

Everyone regrouped about 35 minutes later, quick group photo then off we went.

I think I missed a turning on the way back as we happened to stumble across Grapes Hill ;-)

After tackling that beast we finished up with a 10-minute fitness session outside The Forum.

... And then it was time for the Norwich Beer Festival. FYI, Rob is hilarious after a couple of drinks - I'm looking forward to the little GoodGym trip to Prague & Krakow in December hahaha

Next week's run is going to be a halloween fancy dress for those that wish to dress up.