Meanwhile in Westminster 10 of us headed deep into the strand and Covent Garden area to hand out food to rough sleepers.

We met at Westminster university and as usual headed down stairs for a briefing on the dos and donts when handing out food.

We grab the key ingredients, chocolate spread, jam and butter for sandwiches and a banana, Apple, satsuma, chocolate bar and a pack crisps to accompany the luscious bit of bread.

We made 24 packages and set off on a 6k round trip at beautiful tempo pace just stopping for traffic lights and food drop offs.

As we were weaving our way through all the known backstreets where we know people congregate, when we arrived at the strand we had already used half of the food.

We handed the rest out and began the run back at an even quicker pace using the traffic lights as a place to stop and breathe.

A few assaults on some inclines we love to play with and we were back at base.

Thanks to everyone who came out to play.

Meanwhile in Westminster the sun was shining and it was HOT. Our task for the day? To run down to the oasis centre and save the wilting flowers, fruit and veg by pouring water alllllll over them.

Now as this task was only a mile away I decided to plan an extended route and give the people what they requested. A nice run in the sun.

After a low down of what makes GG great, a health and safety brief and some announcements we were off. 2 miles of joy through all the back streets we could find only hitting human traffic just before arriving at this pretty oasis in the middle of central London.

With 2 simple requests, firstly water the plants, secondly DO NOT FALL in the POOL lol, we were off. 15 minutes later the water had brought everything back to life and we ghosted out in the same way we ghosted in.

Now why run strait back when you can continue to explore. 2 miles and a lot of sweat later for a stretch and smile.

Thanks for joining us, catch you all next week.

8 wonderful Westminsterians wandered over to Rhythms of Life this evening, a homeless charity that helps out the homeless with food, clothing and hygiene supplies.

On arrival we were met by the amazingly enthusiastic Andrew, formally homeless himself, who runs the charity and works tirelessly to keep it going.

Our job for the evening was to sort a giant stack of donated clothes. Men's trousers, women's trousers, men's coats, women's coats (sooooo many of these), shirts, bras, kids' stuff, hats and miscellaneous. We spent a good 40 minutes sorting, sipping Lucozade to keep us going and stopping only for a very fashionable photo (and a shimmy).

And at the end of the night we had left several neatly piled crates of clothing ready to be distributed as needed.

Following a quick tour of the building and seeing what delights were in store for future visits we headed off into the night.

On our way back we worked on our technique by pretending stuff. We visualised running on ice, we pretended we were ninjas, we imagined that the ground was red hot, we made believe that helicopters were pulling us along and that balloons were pulling us up, and finally we made out that we were elite runners - not so far from the truth, surely? Not only good fun, but a tip-top way to correct all manner of technical running ills.

Feeling a bit fitter and a bit gooder home we travelled. There's always plenty to do at Rhythms of Life and Andrew says anybody's welcome to pop in any time to help out and for a little refreshment.

Lovely to be in Westminster. Stay good everybody,
Simon

Meanwhile at Westminster due to a late cancellation we headed down to our dear friend Andrew at Rhythms of Life to help him sort through some clothes for rough sleepers and tidy up an area that is currently being used to store food which is also handed out to rough sleepers.

We met at 615 of Regents Street and as usual by 630 our briefing was done and dusted and we set off in search of a quiet stretch of road in this ridiculous heat.

Weaving in and out of jolly pub goers and sun searchers we hit a nice rhythm on the back streets only stopping for red lights and traffic jams.

We arrived safely and greeted the ever cheerful Andrew with the simple message, "WE are only here for half an hour Andrew" lol. He laughed, gave us a tour of the building and told us what needed to be done.

Move clothes from A-B, move food from A-B and the fun part clean all floors everywhere so thats exactly what we did.

Half an hour later the place smelt like an alpine forest and everything was where it should have been.

He waved us, we did some amazing calf burning activation drills a few sprints in the now beautiful rain and headed back to base just in time for tea. A few stretches and we were out.

Thanks to everyone who came out to play, hopefully see you all next week...