Last night GoodGym Wandsworth started off the week with a record number of runners, a whole group of lovely new faces, some ace dance moves, a squat competition in the rain and lots and lots of delicious CAKE.

If Carlsberg did Monday nights….

It all began as usual at the BAC, where we started off snug and dry. Little did we know what was about to happen, but more on that later. We had some excellent new runners to say hello to – welcome to the team Judith, Hanna, Lizzie, Samantha, Sean and Ella. Thumbs up too to Deepak who joined us from Southwark for the evening, way to go! It was red laces for Alicia and Lizzie for being excellent GG recruiters.

Then we had some big ol’ well dones. Deep breath! Here goes: congrats to Sarah and Matthew for a great Mile End park run, to Tom for nice even park run pacing, to Sean for doing the Clapham Common Rabble games and still making it to a group run the next day, to Helen and Vicki for smashing the Winter 10k run on Sunday and joining us for a (not short) run last night, to Roshan for organising what sounds like the pub run to end all pub runs (more details coming soon!), to David Mathieson for dong the most good deeds, to Jack and Luke for running the greatest distance, to Matthew for supporting others by giving the most cheers, and to Sophie and Jack for getting the most cheers. What an amazing bunch of people you are!

After a quick CoRUNdrum – which is the largest borough by area? (Clue: it’s home to GG’s newest group) we set off…straight into heavy rain that pelted us without stop for the rest of the night. David led us down to the lovely Wendelsworth Community Gardens (with Will taking the corners) where we said hello to our GG tree, and then set about moving heavy paving slabs, bagging up wood chippings, and taking down flyers. It was a supertough work out for the slab-shifters who managed to transport the whole lot on a series of trolleys – even fashioning a ramp to make it easier (way to go Kylee). Team Flyer flew from building to building letting nothing get in their way, while in the wood chipping corner Roshan sung beautifully to us while Jim showed off his legendary dance moves.

It was too wet and too cold for a full-on fitness session, but we managed a mini one. Maximising on time and space we did a short stint of HIT, busting out power squats, power lunges and high knees. We even managed to fit in a squat hold competition which saw Tom, Jordan, and Deepak battle it out – with Deepak emerging as the supreme squatter. Good work everyone!

It was a soggy old run back to the BAC, but totally worth it for the surprise treats that were waiting for us when we got back. A massive thank you to Sophie, Vicki and Jack for spoiling us – Sophie with extraordinary banoffee pie (so good it saw somebody who shall remain nameless licking the dish), Vicki for a delicious and well-named Victoria sponge (much like the girl herself) and to Jack for bringing us back some amazing sweet pastries and nibbles all the way from sunny Malaysia. Such sugary goodness!

Well done everybody for powering through the rain. Wandsworth is a better place because of you all. For more (less damp) GG fun, sign up for next week’s run here:

https://www.goodgym.org/happenings/doing-good-and-getting-fit

14 Goodgymers ran 4 KM to paint a converted classroom at Sharrow community centre.

The task

The task facing us tonight was to give an old classroom a coat of paint as it is being turned in to a woodworking space as part of Sharrow community centre. The centre used to be a primary school but now acts as a hub right in the centre of Sharrow in Sheffield. Maria, our contact at the centre had left a number of painting weapons and specific instructions for the team to follow. She had also very kindly left us some refreshments which was very kind. The team was painting for 50 Minutes before the task was complete. Many hands…etc Before long we were cleaning up and ready to move on

Run strong, live free

We then proceeded back to base where we used the car park at Sheffield United for some relay races. All terrific fun. The was a bit of ski jumping which rounded off a perfect evening.

We are back out again on Thursday for a taster session. Same time, same start location. Although this is geared up for new members, everyone is welcome and it would be great to have some of the regulars along to help promote our great work. Sign up here

Monday 16th Jan we are meeting at Bramall Lane for our weekly group run. Sign up here

GoodGym Sheffield is funded by Age Better in Sheffield in association with South Yorkshire Housing Association and the Big Lottery fund.

13 GoodGymmers ran 5 km to move and distribute wood chip at Heeley City Farm

A chilly, but dry evening greeted our team for our latest group run. We decided best not to hang around and use the run to our task as the warm up.

Warmed up by the time we arrived, the planning had gone like clockwork and the secret location of the garden tools was revealed. Unfortunately the task owner was unable to attend tonight, so alternative plans were made.

The task

It was very simple, but challenging. A huge pile of wood chip needed transporting from the road next to the farm and placing in the children's play area ready for the Christmas hoards expected at the farm. We quickly handed out shovels and barrows and got to work. The hill tried its best to ruin the morale of the team, but our super positive Goodgymers saw it as a brilliant training aid.

Fitness session

Once we had completely smashed the task it was time to use the hill for some shuttle runs. Last week we focused on strength, so this week we got the hearts and lungs working with some 90% - max efforts. What a great effort from everybody.

We then headed back to base for stretching and back slapping.

Great work gang!

Next week we are meeting for our final group run before Christmas followed by a few shandies in the pub around the corner. Sign up here

GoodGym Sheffield is funded by Age Better in Sheffield in association with South Yorkshire Housing Association and the Big Lottery fund. Find out about the project here and sign up to visit an older person with GoodGym and end social isolation in Sheffield here

18 GoodGymers turned out to litter pick in Sheffield City Centre. Our group run took us from our start location, over to the railway station, through the centre of Sheffield and down the Moor . We collected every empty can, take-away box and sweet wrapper we could find.

The Task

Quite a different task from the previous 2 weeks. It was a simple case of picking up as much litter as we could find to make Sheffield look as pretty as possible in time for the Christmas markets opening. Our loyal Goodgymers donned their gloves and got stuck straight in. We managed to fill 6 bin bags, despite some of the streets being actually very clean.

Session 1

On arriving in the Peace Gardens we spend 10-15 minutes doing some run drills to focus on running form. The main points were:

1. Ensuring body position is tall, head high, no hunching
2. No lateral body movement (side to side)
3. Heel kicks up to the rear - this assists forward thrust, increasing efficiency and speed
4. Knees are raised to the front
5. Elbows at 90 degree angle
6. Use the arms to help create force. pump those bad boys!

Session 2

Our second session was based in a semi empty car park where we did some interval shuttle runs. Despite the efforts being short in time, the intensity was extremely high and the group worked exceptionally hard. The sets were:

1 minute work, 30 seconds rest. 45 seconds work, 45 seconds rest at an increased intensity. 30 seconds work, 1 minute rest - all out. 30 seconds work, then finish.

Then back to base

On arrival back at the hotel we did a few upper body conditioning exercises. Tri dips and press ups, concentrating on form. We then did a thorough warm down and witnessed some unfortunate wind escaping from a certain person who was very embarrassed, but confident enough to style it out.

Next week we are back in to the digging and moving type of task. Over at Heeley City farm again. This time we are helping out on the farm by moving some manure. It will be a great task and we will have lots of fun. You can register for it here Fun at the farm

A huge thanks to everyone once again. We are a great little running community and it will only grow stronger. We salute you!!!