Tonight, we got PlankSTAIR at Guildhall (see Photo). We talked some on TRE (shaking it off therapy) and lots of reference to Psoas muscle, hip flexors and touched on Glutes (not literally).

So, the warm up was very focussed around these areas but not much shaking occurred so we shall see what we can work on to bring on the GOOD vibrations in the next few sessions.

We gave a Big Welcome to Donna on her first ever GG run and Adam on his first at Kingston – It was awesome to have you running with us and look forward to seeing you again soon ; - )

Out Task tonight was to visit Southwood Scouts Activity Centre a little shy of 4.5km away from Guildhall and to help them with some weed removal at the wonderful site they have there. Such a good vibe and beautiful space for all that use in the community.

Some weeds had returned since our visit although most seemed to have thought better of it especially as we were armed with a sickle…. Well more of a long-handled bramble Scythe one might say! Which as good as it sounds, and I am sure traditional country folk could show us how to weave it we settled for a more traditional Shears and Rake approach to get most of it done. As well as this we went hands on too (gloved up of course) and some did a little scouting or rather LITTER SCOUTING at the far end of the site.

In no time the clock struck time to make for the return home, but we cleared a path at the fire door from the nettles, tidied up the weeds in the beds outside the main door and managed a hat-trick of litter bags too. Not bad mid near 9km run action this evening – Much Kudos all.

All the while we had our eyes on the ball and worked hard apart from when we were looking at the classic 1970’s style motorbike winking at us as we worked around it. David the task owner had been great with greeting us and having everything in place and then to round of our task we managed a photo of us revved up around his bike before we set off. I am sure Martel was thinking of cruising back on it but of course fitness was calling.

Back at base and some further hip extension stretches but we knew it was home time when our own Caroline like a Ninja hit by lightning sprinted for her bus with such a pace that we can only assume a new PB was set

Looking forward to next week and no way you can chicken out unless you attend so get signed up

Have a great week all

“Dib, dib, dib” – we set off to do our best tonight despite being a few regular runners less than usual on a sunny gorgeous evening. We worked up a sweat running 4.25k along a positively ‘balmy’ Hogsmill (let’s just leave the description as that) and met our two other runners who made their own way to the task location due to injuries and work commitments. Rob missed the shout at the brief though so CONGRATULATIONS on 50 Good Deeds!! What a trooper!

Our task tonight was helping to clear the outdoor area of Southwood Park for the Royal Kingston Scout District before an important fundraising event they have coming up.

Their founding Chairman James welcomed us with his son Adam who was about to move up from Scouts to Explorers and gave us a fascinating insight into the district venue – over 70+ years old and where the Chairman was a scout himself as a boy. This great outdoor space alongside Hogsmill services all the different groups in the Tolworth, Surbiton, Malden and Kingston areas. There are five sections you can join, depending on your age – from Beavers, Cubs, Scouts, Explorers and even a network for young people up to 25.

Luckily, we didn’t have to clear all 3/4 acres of the site (well not tonight anyway) – but we cleared the worst of the weeds (including some mutant giant leaf ones) around the entrance area with all the tools available and some shoe-digging (a new exercise/ gardening technique?). For our photo call at the end we even managed to do a few new ‘tyre’ exercises – as if we weren’t tyred at all!

Then it was dib, dib, dib time to get back and promise our run leader that we GoodGym will always write a good run report…

We tried our best! Thanks for having us James and looking forward to the return visit especially as there was talk of there being chocolate!

Finally, a big thanks and farewell tonight to our Colombian runner Lorena who has run with us since Winter last and departs home to Colombia tomorrow. We will miss you Lorena but happy running back home in Colombia and stay in touch!

And best of luck all those doing the Vitality 10k.

Next week’s Heart Foundation run is beating to a different rhythm now so look up and sign up to help at Citizen Zoo – See you then!