Tonight the group certainly picked up the pace with some faster intervals. Yep this week we were back down from our 1k and 2k efforts, to the faster 1 minute efforts, off 1 minute recovery.

16 intervals in total, equalled a very good night's work, followed by a litter pick in the streets we use for our intervals.

Tonight, the session was tempo running based. Yep the theory behind the session was to increase the runners anaerobic threshold, essentially in laymans terms being able to run faster for longer.

Once the tempo efforts were done it was into some lung busting 1 minute efforts. This was followed by a quick litter pick.

Tonight it was Jonny's coached running club. The first one of the new year! The session was 16 1 minute efforts, with 1 minute rest. Everyone put loads of effort in, it was really good to see :)

Once the running was done we completed a litter pick around the streets.

This morning Jonny and Jo did a litter pick on our adopted part of the Birmingham Road. We were greeted by lovely winter sunshine.

Initially it looked like there wasn't a lot of litter, but we still filled a whole bag of litter! Recently I travelled to Singapore and in 2 days, hardly saw any litter, crazy to think we got a whole bag full in just 400 metres of pavement!

Once done, we had a quick pic and Jo even found a full bottle of milk, which reminded her to stop off at the shop on the way home for a said bottle of milk!

Tonight was Jonny's running club followed by a litter pick around the housing estate.

The running session was a tough one! 16 x 1 minute of efforts, with only 30 seconds recovery. If that wasn't enough it was followed by 4 30 seconds really fast efforts!

The group worked really well together, with the faster runners, going ahead, then having to chase the others when they ran the opposite way. It's a great way for everyone to push each other.

The group were working so hard my pics were a little blurred! Well that's my excuse anyway!

Once done the 'warm down' was a walk picking some litter, surprisingly we saw a white cat sat in their driveway rather than in their house, certainly braver than my cat!

Once done we had a quick pic and everybody was keen to get back in the warmth!

Tonight was the running session followed by a park litter pick.

The session was a tough one with 5 sets of 2 minute and 1 minute efforts, all off 1 minute recovery. Everybody worked hard, getting a good session under their belts.

After the stretch it was time for a litter pick as the full moon shined down upon us in the clear evening sky.