With Paul away, run leading duties fell to me this week, and unfortunately it didn’t quite all go to plan. After a gentle run to Castlehaven community centre, we were due to be collecting leaves and weeding. Unfortunately, we couldn’t find out contact with the keys so we couldn’t access the tools and bags!

Katherine kept the group busy with some fitness – including some yoga and a plank-off – while I ran around trying to locate the keys. Unfortunately, after a little while we had to accept it just wasn’t our night – so we decided to make the most of the opportunity for a steady run on the canal. We split into two groups, with a slightly longer group led by Steven Coman, and we went for a nice run before ending up back at base for a stretch.

Thanks for coming everyone, Paul will be back next week, and fingers crossed it’ll all go smoothly!

Last night 20 GoodGymmers, including three new runners (welcome Jordana, Beatrice, and Nicola!), ran 5k to help out at Quill Street allotments.

Splitting into two groups on the way there, we took the long way round to the allotment via a loop of Highbury Fields. On arrival, and following instruction from excellent allotment expert Gill, we weeded, removed nettles, and pulled out (already-dead!) plants at Jack's plot - an allotment belonging to local resident Jack, who is unfortunately no longer able to look after it as well. We made good progress in the short time we were there - always surprising what you can achieve in 30 minutes with some dedicated elbow-grease! A weed, after all, is just a plant in the wrong place. Our effort clearing the path and tidying the allotment should help keep it in a good state so Jack can harvest what has been planted and is growing there before December, when he relinquishes the plot. Great work team!

Post-task, we took the more scenic route back through Gillespie nature reserve, managing to (just!) catch the sunset from the path, and with time for a fitness session, including some sprint drills and progressive intervals around the Emirates. Lots of great form on display for the final sprint round. Remember the two golden rules: socket-to-pocket running for efficient arm form, and sprinting with your whole body leaning forward (not leaning from the hip!). You can practice this with falling starts.

Finishing up with a gentle run back to the start, we cooled down with some stretches to undo any tension built up by those sprints. There were also some coconut oreo thin biscuits. Personally - I reckon they're basically just regular oreos. Many thanks to local physiological expert Alex for explaining/reminding me which muscles we actually stretched. Normal service resumes with Paul back next week - see you all then!