Coventry GoodGym , tonight you showed how hard you work and how fantastic you all are. !6 members of Coventry GoodGym ran 6.5km to support Eric Williams House in their improvements of their outdoor areas to clear brambles and weeds to allow the residents to plant and use their outdoor areas.

Tonight, the rain threatened but never actually appeared as we ran and chatted to Andy Street- West Midlands Mayor. It was great to chat to Andy and tell him all about the first 6 months of GoodGym Coventry.

The team soon got to work at Eric Williams house, clearing weeds, bramble, scraping paths and enabling the residents to start using the flower beds more.

It was great to meet not only Terri again, but also some staff and residents at the home- including one lady who was 101!

Following the task, we did some quick fire hill reps and then we headed back to Drapers to stretch. Thanks again for working so hard. See you all next week, Liz x

For a moment we thought it might be typical Tuesday weather but the weather Gods were smiling and the sun came out again as 11 GoodGym runners welcomed Wendy and headed off to the canal.

As we have the bridges 1-4 to look after, tonight we started at 4, which meant a new route and headed back towards the city centre. Thanks to Laura and Damian who front marked as Lil, Victoria and I kept up the rear. In pairs, the teams set off to clear the paths in support of the Canal and River Trust and Sustrans. Exciting finds of the night:James and Malcolm found a mountain of cans, Wendy and Cathy found a pot of paint and a shoe which was retrieved using team work by Damian and Victoria. Other items found included three socks and several items of clothing.

We then worked our way back to the city centre, clearing the paths up till bridge 2 when our bags were just too full to add any more litter to.

Before the end of the session, we completed our trio relays with some fantastic sprinting from all involved. What a lovely evening, thanks all. Have lovely weekends, enjoy running if you are out and about and see you next week at the slightly earlier time of 5.45pm for 6. Liz x

Thank you to everyone who attended tonight, making my experience covering Liz as stress free as possible! A special thanks to James who did the front marking, Deborah who back marked and Laura for the great photos.

For tonight’s task we were off to Albany Theatre to help Leah with floorplan layouts for some upcoming functions. There was even time for us to show off our best moves on the dancefloor - which is where tonight’s pun comes from thanks to Natalie! Leah is hoping to have you all back very soon to help out again, I’m sure Liz will be on top of this once she back off her holiday.

Once we had rearranged the room back, we went to see the theatre which was built in the 1930s. Unfortunately since it was locked, we could only have a view from the balcony and couldn’t have any lights on. Maybe next time you’ll get to see it in all its glory with the lights on!

It was then time to make our way back to base, on a slightly longer way to up the kilometres, and a fitness session at the Speakers corner.

Tonight’s fitness was a pyramid session - this involves running hard for increasing intervals (from 30 seconds to 1 minute) with 30 seconds rest in between. Everyone pushed themselves and showed good commitment to the session. This training helps improves your VO2 max, which is the amount of oxygen your body can take in and utilise. The higher it is, the quicker you will be able to run as your body can use more oxygen.

Next week Liz will be back from her holidays and you’ll be running down the canal doing a litter pick. Once again, thanks for the very warm welcome you gave me, it was a very different way to spend my birthday!

See you all again soon,