On a evening of perfect running conditions the Fitness 4 All crew gathered in Highbury to refine our techniques, get a little stronger in the key running muscles and tendons then expand our Cardiovascular efficiency and capacity with three blocks of continuous running at different paces.

Keeping to the grassy area to reduce the impact on the body we performed a range of running drills to get our foot to strike the ground in the perfect place and directly under our bodies. We then worked on our leg strength in our calfs, hamstrings and quadriceps before smashing 3 blocks of 4 minutes of continuous running alternating with an accelerating faster pace then recovering with a slow easy pace. 3 strong 4 minute blocks maintaining great running form rounded off a great session and everyone showed great improvement and gave a tip top effort!!

Be grateful to see you again next week!

Joel

25 Bold and bright Hackney GoodGymers ran 6k to Abney Patk Cemetery to shovel, carry, pour, jump on and rake 13 tones of special gravel to create a foot path.

On a oh so rare lovely summers evening in Hackney we had a brilliant turn out to light up the streets and bring some GoodGym shine to East London. Great to have so many GoodGym newbies and Hackney GoodGym newbies aboard the Tuesday evening Running Fun bus. We even had a special visit from Ken the trainer of newly opening GoodGym Chelmsford.

After a never to be attempted again new runner briefing and a not that informative pre run chat (sorry will do better next week). We got jogged around the corner to London Fields and got mobilised and warm with a dynamic warm up before heading out on the streets of H-Town brilliantly lead by Hackney Task Force members Clare and Cecilia assisted by the all important route map print out. Gliding through streets keeping a silky pace we reached Abney Park Cemetery to meet the super knowledgeable Tom who got us tooled up and gave us a interesting history of the cemetery and what happens there today.

Tonight we were starting the processes of creating/laying a footpath on an always hugely muddy path that runs through the cemetery. The idea is to create a path which is useable all year around this no need to walk to the sides of the path. The cemetery is a nature reserve keeping the nutrient levels down on the sides of the paths is key and this will allow wild flowers to grow instead of only brambles and weeds.

Starting at a ferocious pace the team split into 4 teams to get the most possible work done! Diggers, barrow runners, path rakers and path smoother's. The special cement composite gravel was being shovelled at a pace while the barrow runners tore up and down the path tipping the gravel out for the smothers to get smoothing by jumping up and down on it to compact it down then raking it smooth. While the path rakers formed a non chain gang and reduced the camber height in the middle of the path. A super sustained effort with everyone having a go at most jobs saw the pace stay high, particularly from the magic barrow that was being shared between Andreana and Holly. Big shout out must also go to Amy for her jumping up and down dance skills!

After 35 minutes for action we had laid 13 tonnes of gravel and turned it into about a 50 metre stretch of path! Top work team 👏🏾👏🏼👏🏻👏🏿

For the run back Team Sexy set off first on the race back to base, being lead by Cecilia the crew set a strong and steady pace. While The Speedy crew set off 3 minutes later and the Supersonic team lead by Rich waiting another 2 minutes before heading out after finishing off the post task tidy up. An epic race back to base with an impressive Supersonic long cut saw all three groups arrive back to base having completed an awesome run and an quality task!!

A few stretches and silent round of applause rounded off a top evenings Group run!!

Next week we are off to the Bikery for some painting action please sign up here.

On Saturday seesGoodGym ParRun tour come to Hackney Marshes ParkRun. Be great to see you there for 5k timed run. All the information can be found here.

Good luck to Ken as he starts on the Chelmsford GoodGym adventure next week!!

Thanks to Rich for the pun this week!!

Smooth Speed

Joel