Are evenings in Newham always sunny? Every week I make the easterly journey it's always under brilliant sunshine, or maybe it's just my modified memory of a positively cheerful and exhilarating Wednesday evening amongst good company? No, I think it's actually just really sunny....though the previous still holds true!

With a cancellation at our favourite local school it was time to blitz through some fitness. Upon receival of this news I sensed a visceral excitement amongst the team, although it was masked extremely well, cool east london cats. Another man may not have been privy to such a strong undercurrent of zeal.

A Random Weekly Question courtesy of Dan this week, "where would you zip line to?" It was a quick response to my call for a question this week, feel free to come prepared with a couple of you own questions next week. We had zip lining off massive buildings, big mountains, mother's roof, massive canyons, into the mediterranean (from your living room) and much more.

Terrific efforts out on the session guys, starting on the short hill sprints. You worked your way through these brief bouts and came out smiling. Working the glutes and overloading the quads - hills are a staple part of many a successful runner, from sprinters to distance runners. It puts less stress through your joints and tendons and provides a muscular stimulus as you battle gravity. A set of five tough exercises came next, mixing plyometrics with with core stability. I was corrected for my counting, twice, unfortunate as that's THE key skill for a Personal Trainer. I'm coming with my abacus next week. You'll be stronger for that little strength stint on the stairs, consider tidying up your technique and trial some of them at home, whilst they're still fresh in your mind.

Our now ritual Relay to finish, with some hardy displays, athletic sprinting and raucous cheering. Always a pleasure to watch - unfortunately Dan tweaked his calf and that put an end to proceedings. Give it a couple days, then roll it out thoroughly on Friday (sat + sun too) big man.

Also a huge GoodGym Newham welcome to Albert and Lakhvinder. Really hope you enjoyed your first session and our Wednesday slot can become a useful part of your training regime...and potentially more.

Cheers for a lovely evening and being a pleasure to train - see you all for our longer run next week. We're back at Parkside Allotment, which helps people with mental health issues. It's a long run, but a nice one - mostly on the Greenway. I believe there's a social after as well...Sign up here

See you beauts then

B