It was a bit of a rocky start to the night when ten runners found themselves to be homeless after being kicked out of our regular room, but the evening just got better and better from there.

First of all we cheered the indomitable Remy who is getting ever closer to that PB with a cracking performance at the Great Scottish half marathon this week.

We then celebrated lovely Jo who last night reached the all important FIFTY milestone. It shows a lot of commitment to get there, so well done to Jo- give her a cheer!

After a quick warm up and a discussion about what age is the best - answers ranged from 7 to 67 - we set off on a short run to Turnham Green station where the incredibly industrious Karen of Abundance London and GGer Michelle were waiting for us with buckets and sponges. Our job tonight was to strip off the fly posters that were making a mess of the walls of the tube station bridge.

The bridge has been there for almost 200 years, and it seemed as though the posters started going up not long after. We got stuck in, peeling off layer after layer of paper. The aim is to clear the wall ready for a big project. Abundance London recently received permission from TFL, along with some funding from Hounslow and Ealing Council, to install a huge mural under the railway arches at Turnham Green tube. The plan is to create a large mural made up from a series of historical maps of the area from 1745 up to the present day. GoodGym Hounslow is to become a small part of Chiswick history!

Turns out that stripping off the posters is totally addictive, and we couldn't (ahem) tear ourselves away. So satisfying when a huge piece comes off in one go. We even had a hand from Paul, the lovely cabbie waiting at the taxi rank right by the station, and the flower seller from across the road helped carry our water. What a community job! After 40 or so minutes of work the wall was transformed. A note for an potential fly posterers in the Turnham Green area: stay away. We will find you.

After waving goodbye to Karen we were taken on a little detour by Remy who is leading us to victory in the Beat the Streets competition, did a few squats as we tapped our cards, then headed back to the park to knock out a fitness session. Last night it was all about the glutes. We started off with some walk outs to warm up, then started on an intense hit session that was aimed at strengthening our glutes in order to prevent injury and get ourselves some nice peachy bums in the process. We knocked out 40 seconds of ladder runs (hereby christened by Jordan as 'Beyoncés'), squat jumps and side shuffles and lunges, followed each time by 20 seconds rest. Feel the burn!

All that was left was to tackle the short run back to the Town Hall where much to our delight we found a birthday party going on and were generously donated slices of chocolate cake from the birthday girl. Much appreciated after a tough session, and to show our gratitude we serenaded the party with a nice rousing round of happy birthday. Then we headed to the pub to toast Jo. All in all a great night of running, addictive tasks, Beyoncé, cake and pub. More next week?

Last night eight runners braved the rain to help out at a local foodbank, got completely soaked, and still ended the night with a smile on their faces. What a team.

It started at the Town Hall with a little light drizzle and a lot of good news. Well done to Dave and Andy who both did great times at the Gunnersbury parkrun this weekend, to Remy, who gritted her teeth and beat the grueling Winshester half marathon, to Natasha who smashed a 5k race, and to Will, who joined us after an intense 10k the night before. What a week of running.

With a short warm up and a quick discussion about our favourite chocolate bars - which ranged from healthy dark chocolate and lime to good old Lion bars - we set off on the 3k run to Ealing Road Baptist Church. Shout out to Jennifer who had a great run down there, and to Michelle for battling jetlag womanfully! We also saw some excellent fartlek from Andy, Will and Remy.

Roger, the Pastor, was waiting for us with water and jobs as we soggily trooped into the building. A quick shake off and we were ready to get stuck in. It started with stacking books and chairs, which we completed in no time at all, before we moved onto the foodbank which Roger runs for local communities in need. With Will and Adam skillfully dismantling a stack of shelves the rest of us formed a (somewhat chaotic at points) human chain to empty and pack up the food. It turned out to be a lot of fun as well as a good upper body work out. Even if we did have to have several attempts at taking the video. " You actually have to move" said Natasha.

By the time the jobs were done the rain was coming even more steadily, which gave us a nice opportunity to 'cool down'. We're fighting a embittered battle to 'Beat the Streets' in Hounslow at the moment, and each have a card which we tap against a whole load of stations across the borough to record how far we've covered. So, despite the rain, off we went looking for meters, happily tapping and squatting our way round and noting all the good pubs that we weren't stopping at.

Before long we had made it back to our starting point, and with a few stretches we finished the night, already anticipating hot cups of Yorkshire tea, warm dressing gowns, even warmer showers and cold prosecco. Next week, it'll be warm and dry as we tackle the fly posters and graffiti under Turnham Bridge, so go on, sign up here.

Don't forget the social next Thursday at the fabulously named Blacksmith and Toffeemaker in Angel, where we will represent Hounslow at the monthly international pun of the month competition!

One big task, seven excellent runners, 180 seconds of plank and six confusing maps!

It all began at Chiswick Town Hall, as shown by the GoodGym poster on the wall which has categorically never covered any other poster on the noticeboard. Just saying.

You've been dong some great running this week, Hounslow. A big well done to Adam who has been notching up the runs, with a new parkrun PB on Saturday. Must be the beetroot bread! A hat tip too to Jo and Andy who are sailing through the good deeds. Don't forget that we might have our first 50th good deed to celebrate next Wednesday, so stick around after the run for a little fun to mark this great milestone.

This week's task was leafleting for Waterman's Art Centre. Not everybody's favourite task, but a very useful one for the charity. This weekend is the centre's River Weekender - a festival inspired for the river packed with free events for the whole community. Our job was to spread the word in the local area, and it began, as all good things do, with a run.

After a quick warm up featuring a rather natty side hop ("isn't this just...running?"), we set off on the 2k run down to Waterman's. But not before finding out our favourite condiments! There was no stand out winner this week, but ketchup, Lea & Perrins (other brands are available), dijon mustard, mint sauce (from the veggie), pepper, chutney and BBQ were all contenders. Lovely stuff.

A nice speedy run later we arrived at reception to be presented with a bulging trolley full of leaflets and a series of highlighted maps. Cue several minutes of trying to figure out what to do next ("isn't this the same map? Turn it upside down. No, the other way"). We soon cracked it though, and split up into groups to start putting leaflets through doors, into hands, pubs and travelodges before meeting up towards the end of the run to smash out a few door to door sprints.

We finished on a bit of a high after having delivered countless leaflets and enjoying a nice stretch when we were brought up short by the angriest flamenco teacher in town. No we didn't move your poster, mister. Still, we had the plank off to make us feel better, and what a plank off it was. The seconds ticked by and everybody was going strong - who was going to emerge victorious? Some great work from everybody, but this week the crown goes to Andy with an impressive 2 min 37 plank. Wowzer!

Next week it's going to be all sorts of fun planting bulbs and hopefully we'll have something to celebrate too. Sign up here for your Wednesday dose of goodness and fitness!

22 awesome runners ran 3km to clear leaves at Ballast Quay Garden!

After a few weeks of 7k+ runs, it was nice to stay local for a change! And you can't get more local than Ballast Quay!

We welcomed back Glenn who ran with us a few times earlier in the year but had a break to climb Mont Blanc... NICE!! We were also joined by the lovely Winnie who usually runs with GG Southwark :) And lastly, Helen who turned up with a little baby bump... amazing news!!! SO happy for you Helen!!!! Maybe if it's a boy you can call him Jim and if he's well behaved you can say Good Jim :)

After a little warm up we got on our way, starting off with a lap of the uni that much resembled the time trial route that was to come later on in the session! We arrived in no time and were greeted by the amazing Diane who has been looking after Ballast Quay Garden since the early 60s. Such a legend! And of course Tom the dog was there too! WOOF!

A few tasks were on the cards. The first one being a hedge/plant/thing that needed trimming back which Alex and Steve attacked straight away. Some heavy compost bags needed shifting from one side of the garden to the other. And finally, all the leaves needed clearing. There were two brooms and a dustpan and everyone else got stuck in with their hands, filling up the bins! After about 5 minutes, the first bin was full... but amazingly Diane said it was absolutely fine to just chuck all the compost and leaves over the edge of the wall into the Thames.... she even checked with the council! So that was fun.

20 minutes later and the place had never looked so tidy! AMAZING!

We took a group photo and even Tom decided to join us! Diane had kindly left out some juice and biscuits so a few people tucked in... gotta fuel that time trial!!!

Everyone's favourite fitness session

The first Wednesday of every month means only one thing, our 1km time trial around the uni! We have done this for a few months now, hopefully some of you are seeing some improvements???? Here is the official Strava leaderboard and you should be able to see all of your attempts on there too, provided it picked it up alright on your GPS.

After the TT, we had a nice little stretch and finished up a bit earlier than usual... the pub was calling after all!!! We headed to the Old Brewery for some food and drinks and were reunited with Mridula, Vickie and Pulin who went to do the mission in Shooter's Hill.

WHAT A LOVELY EVENING :)

Thanks so much for coming last night! I know there wasn't a huge amount of work for you all to do but you have saved Diane A LOT of time and effort and she really appreciates the work that you do so well done! See you next week for a NEW TASK!