Last night was quintessential GoodGym gold. With cooler temperatures and awe-inspiring hues above, 20 plus runners did a ridiculously efficient job assisting an educational wildlife garden.

We welcomed Newham first timers Lauren, Sally (my Archway neighbour), Amy and Dave (old pal of mine who's been threatening to come for almost four years).

Random Weekly Question courtesy of big JW, "what's your favourite sports book or film?" Chariots of Fire a classic late answer, Dodge Ball, Rocky, Blind Side, The Mighty Ducks, Cool Runnings and plenty other Hollywood Hits. Bend It Like Beckham for the noughties nostalgia, The Zidane film and Icarus- an incredible true story, must see (Netflix).

2.5k to West Ham Park, and you all wasted no time getting stuck into the task. Laying woodchip down on paths. creating borders with the various lengths of log and a bit of weeding around larger plants & saplings. Beautifully effective hustle, got a considerable amount done, some superb energy flowing the ranks this week. Our man in charge, Tom, blew a whistle to signal end of play at 8pm. By that time the mulch pile had dissolved to a mere shadow of its former self.

I could sense burning collective desire to conclude the task with some core work, got to give the people what they want. 5 exercises done - 5 minutes later a marginally stronger corset of muscles. Nicely nailed one and all.

I believe a hit team of crisp munchers and pint swiggers headed over to the pub for high level GoodGym strategy talk. I'm sure they've arranged this week's parkrun location?

Next week it's over to Manorfield Primary School, and it's been a while. Sign up here

Make your weekends count, looks to be a bit cooler so no reason not lace up and run free.

Till next week

B

They say you can't have your cake and eat it too. I think we positively dispelled that archaic proverb. 24 folk rolled up last night on a picturesque evening Queen Elizabeth Olympic Park. We trotted an easy run, fired off some HIT efforts, did a mulch-itude (credits Rosie) of labour intensive tasks and concluded with pizza, gherkins, drinks and a chinwag. It seems you can have it all, sometimes.

Rosa, Vika, Asia and Myles rocked up to partake in the volunteer-train-party combo. Hope you guys had a good first session, it normally doesn't take up all of your evening, but for the occasional social. Nice to have you part of the team.

RWQ courtesy of James "what's your most used emoji?" Ostensibly a frivolous question, but actually more insightful than most of our normal icebreakers. Several positive 'thumbs up' and 'smiley faces', showing the general disposition of the squad. A 'fist bump' for the street cred, a 'flexed bicep' for motivation, a 'nauseous face' for our pregnant hero, 'winks' for the cheeky, 'nail painting' cos it's sassy, 'flamenco dancer' for the partaay, ...and a tonne others.

The HIT work flew by, starting on a bit of leg overload, then onto some core based work, 4min of effort in total. We can all squeeze that in here and there. Good way to finish an easy run if looking for some variation and strength.

Ange welcomed us to the playground and explained the story behind the massive rescue boat, plonked right at the entrance to the playground. Those kids are lucky, with plans to modify it in the near future, look forward to watching that come along. We had several groups owning their patch, the mulch shifters dug and wheel-barrowed with purpose, the tree trimmers cleared a vast area in no time, the soil shifters grafted hard in the outer depths and the pole diggers ripped out the...pole, of course. Top effort one and all.

The pizza oven has some explaining to do, took a bit longer than it should, but everyone was patient and cracked on with crisps and glaring into the fire. Graham decided to fry his pizza...in the fire, not a conventional method to my knowledge, but bugger convention, it worked, hat's off to that man. Next time you see Ange thank her for the awesome display of generosity and time, she bloody loves you guys and likes to show it.

Next week we've got a new task over at West Ham Park, thanks to 'GoodGym Mum' also known as Sharon. We'll be back in the mulch game, helping with their educational garden space. See below:

"The Wildlife Garden was created by volunteers in 2018 for outdoor learning and forest schools sessions. It forms a key learning space for the Wild Schools outdoor education sessions in West Ham Park which has had over 12,000 local primary children attending sessions since the project began in October 2016."

Sign up for next week here y'all. Have a groovy weekend and tick off some longer lush runs in the sun.

See you fine folk in 6 days

B

Update: Photos are now ready: Please click this link for the wonderful pictures of the day taken by Tom Hunter and Sarah Rajabalee Photos

Well what a day, on Saturday 3rd August I checked the weather forecast and was relieved to see the chances of rain was limited, however what they failed to say was just over Hampstead heath, there was going to be from 12 o’clock onwards flashes of red thunder would be seen. The local residents should have been warned a sea of red was heading to Hampstead heath armed with cakes, carved vegetables, frying pans and bags full of energy, witnesses said that it was very infectious.

So after lots of emails and badge/medal making the third GoodGym Olympics took place. Over 160 folks from all over the GoodGym community came to London to compete in the annual sports day. Events on offer were classic running events such as the 400m and elimination mile to more novel but just as serious ones such as the egg and spoon and a first time entry the Bucket stilt relay. The day was amazing and brought together some fantastic competition and lovely fun sprint. We saw photo finishes on so many races including a tense 100m to a mass final lap on the 5,000m, the energy and sprite was amazing and just sums up GoodGym.

This years event had a marching band created from a competition I set up to create an Olympic anthem, James and Laura from Lambeth created two entries and Mark, Lambeth leader, joined them together to make an amazing effort and brought together a number of musicians to create a marching band for the day, it was beyond words. Alongside the events we had a loads of lovely baked goods taking part in the bake off and some amazing carved vegetables in the veg competition. I have included a few pictures as they say it better than my typed words. Loads of new things were introduced this year from medals hand made from clay, amazing village games, area badges and temporary tattoos which all look great.

I have organised this for the last three years and every year folks contributions and enthusiasm amazes me and makes it all worth it, although this is a lot of work to put it together there are a number of people whose effort and ensure the days goes on without any hitches, from the first aiders to the commentators, timing team, village games organisers, start of the day setting uppers, marshals, bake off helpers and bakers, loads and loads of people. Also mega shout out to the areas that travel far and wide to come, you made such an effort and it was lovely you made the effort, shout out to Colchester, Bristol, Brighton, Oxford, Portsmouth and York

When I can compile the results I can find I will make them public as with when more photos come available. Anyhow, thank you so much for coming and getting involved it was truly a great day and everyone contributed to it. Next year as we have had three years in London, I am looking for an area outside to host it, stay tunes for announcements coming up in the next few months.

Nice one, Tom

The ranks were swollen this week, with a few lovely new additions. Tomasz and Katrin ensuring we smashed up and through the twenty mark glass ceiling.

After our weekly aerobic round up, featuring the spitfire team's euphoric tales of 24 hour endurance and a 'meh' parkrun from Helen, it all counts, keep showing up to the two-step party and good things happen.

RWQ formulated by some creative cooperation from Ruth, Helen and James. "What would you put in a time capsule to define the millennium?" I'm not sure I phrased that right actually, think it was "the millennium" or was it the "last millennium"?, either way, retrospectively my answer makes no sense. We had milkshakes, encyclopedias, plastic bags, NOW 7, Trump, Dan's DNA, iPod classic, Harry Potter, climate breakdown evidence, Attenborough documentaries and a random assembly of words to perplex any unfortunate intergalactic recipient.

We sliced through the viscous hot atmosphere to the playground. Our extra personalities and energy allowing us to complete much more than normal. Move loads of massive logs: check | Shift an abundance of woodchip: check | Carry dense unwieldy play apparatus to out of sight location: check | Play table tennis: check | Have a go on DIY seesaw: check. I'd consider that a very solid outing indeed. Ange has invited all next month, August 15th, to use the pizza oven and have a social there after, we're spoiled for choice at Newham. Don't miss this one.

On our way back, we smashed out some hills, to ensure you get a training benefit worthy of your high capacity physiques. 6 - 8 reps, with a high cadence, clean arm drive and a beautiful knee lift - that was the aim. Almost everyone gave it a real good go. And for that I salute you.

Next week's task is tbc, either at Abbey gardens or ensuring our adopted bit of canal down near the Princess of Wales is doing okay. sign up here

Have a good week y'all, get some easy miles in, get some hard miles in, simple right?

See you in 6 days and counting

B

An intense summer sun accompanied by a soft breeze last night, dreamy conditions for an evening of goodwill over in East London. New runner member Gabriel, weighing in at ~ 5kg and with exceptional flexibility, came down with parents Victoria and Rich in toe. What a great surprise and we can't wait to have the new mother back, as and when you're ready. After much baby swooning, we warmed up and did our RWQ "If you could ban anything, what would it be?" Whilst we usually like to focus on the positives in our intro, there's no harm venturing into a more cathartic space. As always, we had variance in our answers. From spitting and snotting to short termist politics, tinny phone music on public transport to an outright ending of golf. People chewing gum loudly to cars overtaking too closely. Socks and sliders a big no-no, as was flip flops not being worn at the beach and also just generally wet feet (difficult one to ban, but start a petition, I'll sign it). Lots of very powerful emotions regarding feet, interesting.

Some real grunt work at the school, moving 5 tonnes of bark chip and laying 3 of them. Plus carrying numerous sleepers, a thick highly dense wood, over to the other side of the playground. We (surprisingly) got it all done, with just the 14 of us this week. Muchos kudos, everyone rolled up their sleeves and chipped in, pardon the pun. That was a lot of watts there people!

Once back at base, Ounie thoughtfully brought us some brownies, fluffier than a cumulus cloud and brimming with deep velvety cocoa. I'm not sure who started this baking at 50 deeds trend, but my oh my it's a good tradition. Ounie did a large number of her deeds back in the day in south london, but then returned, over to the east side. We're chuffed to have your energy and honoured that your big 5-0 was with us.

On the off chance you don't know, i'm helping organise the the fastest 10,000m race in europe this saturday - with my bro and my club. If you you were ever to come to a track race - this is the one. The only time I invite my non-running geeks mates. Gin bars, craft ales, fire dancers, DJ's in scissor lifts, pyrotechnics, live bands... get onto lane three in touching distance of the runners. This Saturday, hampstead heath track. It's worth coming even if track running ain't your bag. GoodGym are owning one 100m section. You don't have to volunteer, but if you want to chip, always appreciated, just be good to have y'all. sign up here

Have a wicked week and see you all this weekend or in 6 days

ps almost forgot, next task is Cody Dock and outdoor social after using their pizza oven. A couple of drinks and some alfresco dining awaits. Awesome it shall be. sign up here

B