This Wednesday's group run came in the wake of the Colchester Olympic Squad's excellent appearance in Hampstead Heath and this event dominated the news. Ella's winning 800m run, Ian's 5000m heroics (my 200m bronze) and the Eggs n Spoons and sacks and relays for Chrissie, Helen and Susie.

After an update of our World Cup sweepstakes and the briefing we warmed up with some Quad + Piriformis walking, hip opening, arm circles (for the painting), Frankenstein walking, inchworming and a relaxing leg crossover and scorpion. We wasted no time running past the Wimbledon big screen and through the town centre to Beacon House day-centre.

We met Vivienne at the day-centre and she gave us a brief tour and explained the task. The facility is a new one and it was a pleasure to be helping our lovely town with the Goodgym x Cooperative fortnight introducing us to this well known charity in Colchester - Beacon House .

We had a room to paint in Swedish blue and yellow and the team got stuck straight in. Vivienne provided the inspiration by reading out a heart-felt letter from a service user and throughout the task we learned a lot about the importance of the charity, the challenges homeless people face and the simple kind act of humanising homeless people.

With water and digestive biscuit as a reward everyone felt emulsional and proud.

We had to drag ourselves away and promised to be back, and headed for a gentle run down North Hill back to Leisure World. and Helen did fab tweeting live photos. Well done Colchester Goodgymers. Roll on the weekend running.