We were in for a treat tonight on our group run to the Weir Archer Athletics and Fitness Centre running track after a quick warm up with a couple of sprinting poses and stretches on the lawn outside the Guildhall we were ready to jog to the racing track for our task.

Our running pace must’ve improved because we managed to arrive with time to spare and were lucky to be given the use of the running track where we initially assembled to dissect the running stride with the intention to be more aware of good running form, particularly for faster paced efforts. Mark introduced us to a number of drills , explaining not to try and change everything at once , but although cautioned against it, I couldn’t help channelling Phoebe from friends in her running method. We kept focused on our high knees with core engaged, feet landing correctly and arms in the right position. All these steps were put into practice as we moved further down the track to try some runs – 60% of our fastest pace, then 80% and then into our full-out sprints. We ended with a run around the whole track and a sprint for the final 250m.

We thought we knew what we were doing at the time...but on reflection, WHAT'S GOING ON! #runningtrack #runningdrills #kingsmeadow #goodgym #kingston pic.twitter.com/c2HgAtpjYQ

— GoodGym Kingston-upon-Thames (@GoodGymKingston) August 28, 2018

And the crowd go wild!!! #running #track #somuchfun #barunfitness #goodgym pic.twitter.com/f5p6GHko8X

— GoodGym Kingston-upon-Thames (@GoodGymKingston) August 28, 2018

Once our running drills were completed we were ready to move on to our task of clearing litter from the surrounding area. We managed to stay on track - litter-ally! Equipped with bags, gloves and pincer sticks for collecting the litter, we broke off into groups to gather what we could. Litter did we know there wasn’t too much to be collected. We thought it was all slim-pickings for us until some of us went a little off-piste, disappeared momentarily and surfaced again dragging the skeletal remains of a gazebo and a chair! Our run back was a quick one and we were welcomed back to our base with some refreshing coconut water kindly donated to us (thank you to Chi) It was a very educational group run this evening and we all made it back in run piece! While we were all smiling on the return, Mark recommended more stretching and some stretching walks tomorrow when our muscles are complaining from the sprints! When all was said and run we had learned a lot about our running technique and completed a good deed too! Great work team GG Kingston!

Well done Angelika on your first run with us!

In news tonight we’d like to highlight a few upcoming community missions happening in Kingston. We are going to hit the ground running for a great start to September community missions.

This Saturday 1st September, we are meeting at the Berrylands Scout Hut to help lend a hand to the Environment Trust that are holding a conservation day at Berrylands Nature Reserve. See details here to sign up

This Sunday 2nd September we are helping to set up, pick up litter and organising the procession at the Kingston Carnival. Further details and sign up here

There will be more coming soon! Speak to taskforce members for more details.

With a pun in place, we thought we knew the score and then "Stop the Press!" a belter from Samia means "they think it's all over...it is now" (thanks Nicola for the commentary)

Here it is...

"One Giza of a run leader challenged 10 Good(Gym) Samaritans to keepy-uppy with his Russia-ing around. Result: we scored a hat trick of tasks in one."

Football did not keep us away from our task tonight! Well done Kingston GoodGym for completing another successful challenge.

The runners included many returning runners as well as GG Richmond runners and new runner Luke – welcome! He came well prepared with a tool of his own to help with the scraping and weeding.

After our quick warm up and stretch of various running muscles, we were ready to set off to tackle the bulk of our 4.6 km run of the evening. Enjoying the riverfront views, we dribbled through pedestrians to make our way through to Surbiton. The slow incline of Surbiton Hill was met with great perseverance and minimal passing! Samia made sure no one was left behind tonight as our backmarker – thank you!

Jumping into Tuesdays like....#kingston #goodgym #running #volunteering pic.twitter.com/EsH7nMqDhO

— GoodGym Kingston-upon-Thames (@GoodGymKingston) June 19, 2018

Helen, the branch director of Kingston Samaritans warmly welcomed us all with glasses of water to pass around. We found out about the amazing work that the Samaritans do and how all of it is done by volunteers. These Samaritans help to support the people of Kingston when they need someone to talk to or they are going through a difficult time in their life. Thank you Helen and your team for the incredible work that you do to give people the boost they need.

We were supplied with buckets, cloths, brooms and a scraper to remove weeds. We quickly set to work on the various tasks set for us – some inside to clean out some cupboards, others outside the front windows washing the paintwork and more scraping out and sweeping away the weeds from their paving stones. A couple of the guys even went to great heights on the ladder to make sure the sign at the entrance was clean and shiny. In the meantime, the rest of our team took on the challenge of keepy-uppys putting the Samaritans balloon to good use.

GoodGym Kingston have a head for heights as we reached up to help the Smaritans. #kingston #goodgym #worldcup #football #keepyuppy #smaritans @samaritan @samskingston pic.twitter.com/cO8UYvEC03

— GoodGym Kingston-upon-Thames (@GoodGymKingston) <a href="https://twitter.com/GoodGymKingston/status/1009195155512004608?refsrc=twsrc%5Etfw">June 19, 2018

The run back was a quick one and was followed by some thorough stretching out of muscles. Thanks Mark for the cool down on the grass outside the Guildhall and always making it purposeful.

Tonight when we discussed the news, Nicky shared stories of running through Bushy Park on the weekend and dodging deer in labour!

Well done everyone, managed to squeeze a bit of a footy theme in, in keeping with current sporting affairs. Perhaps we should try a tennis pun next week - let's see what we can serve up! Talking of next week, just a reminder you have the awesome Beth Nelson as Run Leader next week. I look forward to hearing how you all get on at the allotments - have fun!