A big welcome to Nick(https://www.goodgym.org/runners/nick-ridler) and Richard(https://www.goodgym.org/runners/richard-fryatt) making their Goodgym debut this evening!

Our original task of outdoor painting was cancelled due to the rain and replaced with a check up of a small section of the National Cycle Network route 51, which runs through Ipswich and out towards Stowmarket and Bury St Edmunds on behalf of SUSTRANS.

Kerry and Robin led the way on the run out as I had to transport the litter picking kit to our start point, arriving just in time to meet the team and distribute equipment - with the new "hoops" supplied by Ipswich Borough Council being a big hit...... for hula hooping as wells as holding bags!

As well as keeping the cycle path clear of debris we cleaned up a few cycle path signs and cut back a small amout of foilage to keep signs clear and easy to spot.

With the check complete we combined the bags to be collected in the morning and set up for a pairs interval session using the cycle path. New boy Nick made lots of new friends suggesting 4 circuits was a good number to do!

There was lots great effort and heavy breathing in between muttered swearing before a comprimise of 3 circuits was negotiated!.

A steady run back to base for the first time in darkness empahsised summer is ending as well as the team photo picking out Daniela's reflective jacket looking like a spectacular, glowing waist coat!

Next week we head to Brickmakers Wood and celebrate Goodgym's national 10th Anniversary and plan (another) trip to the pub post task! All the details are Here #GG10

Bank Holiday Monday didn't deter a good turnout of Ipswich Goodgymers this evening.

Before setting off we had a warm up testing our balance and co-ordination with single leg "running (wo)man" balance stance, split lunges and then combing the two in. Some of us struggled maintaining balance - I'm sure it was a freak gust of wind to blame rather than our own poor balance!

We then headed out to run about 1.5 miles to meet up with Sustrans volunteer Stephen. Some of the group felt this was a little short and took an unintended detour while chatting away - but we managed to shout before they had gone too far!

Meeting up with Stephen it became clear there had been some confusion over the task. Stephen thought he was meeting to show us a portion of the NCN 51 that we could help to keep clear and clean in future runs by checking signs, litter picking and cuttting back overgrown weeds etc. So we didn't have any tools or equipment for this evening but instead did a useful recce of the cycle path along the River Gipping ready for future tasks.

This left us a little extra time to extend the run back and incoporating a fartlek session on they way. The enthusiasm for the "speed" elements was muted but Kerry, Alex and Luke along with Liz took up the challenge. Arriving back at base we ended the evening as we began with some single leg balance / strength exercises before stretching to finish.

So no real task completed but over 4 miles run with a few single leg/core balance/strength exercises thrown in too. - Don't forget to practice at home!!!

A big welcome to Laura who came along for her first Goodgym Group Run.

Our task this evening on behalf of Sustrans was to run along a section of Route 51 of the National Cycle Network (Cambridge - Felixstowe) - which runs through Ipswich along the Waterfront, through the town centre and out along the River Gipping heading towards Claydon, checking the NCN signage was clear, clean and visible as well as the route being clear of obstruction.

Due to darkness I made a call that we would follow the route to the river path where it would be too dark to run safely - we'll return to this section later in the year to cut back any overgrowing vegetation to keep the path clear.

Heading out we just followed the NCN blue and white signs for route 51, all of which were in good condition and the route was easy to follow. some of the signage (a mix of fixed metal signs and stickers on lamposts etc.) looked as quite new. We had been supplied with graffiti removal wipes by Maria, the volunteer co-ordinator for Sustrans, to clean any signs if needed but didn't break into the packs at all.

After around 2.5 miles we were on a very smooth path alongside the river with some street lights, these became less as the path progressed and we turned to head back. Taking a roundabout route , we stopped off in the shadow of Portman Road, taking advantage of a floodlit car park for a series of short, sharp intervals before a gentle run back to base.

A little bit of a different run, in that we didn't have a destination as such, but quite nice to follow a signposted route for part of the run, and the signage was very clear and in good condition so there wasn't any "work" to do other than reporting back to Sustrans.

For information or if you want to plan a bike ride (either around Ipswich or further afield) you can see the full National Cycle Network Map Here

Next week we make a return to Brickmakers (Arms) Wood! - find all the details and sign up here