A huge thank you to Coach Wendy Rumble for leading this Wenderful training session! We all learned loads and got a great workout too. It was a pleasure to be out at the MAC track on a sunny April evening, and to see so many red GoodGym t-shirts out training together.

The focus of today's session was knee drive: learning how to increase running efficiency and power by picking up the feet and lifting the knee up level with the hip. We also learned how to do this with flexed feet, or 'dorsi-flexion' so that we strike the ground with our mid-foot, from where we can drive forward, rather than striking with our heel, which can act a bit like a brake.

We warmed up with a gentle and chatty lap of the track and a series of dynamic stretches including opening and closing gates, herding mini sheep, sumos and side steps. We weren't the most elegant bunch doing these, but we had a good giggle and got nice and warm.

Then onto some drills. These are specific stepping patterns that allow us to practice good form, helping us move efficiently and training our mind body connection so that our neurons fire up the right muscles more effectively. These definitely got us thinking and challenged us to think about our form a lot more.

Then we split into three groups and did a circuit with 3 'stations' and 5 minutes on each station. One involved a series of side steps, lunges and fast feet to power up our legs, the second was like a little obstacle course with a ladder and even some hurdles (!), and the third was our chance to run round the track and put what we had learned into practice. We had the option to push our pace on the straights and go slower on the bends, so even in just 5 minutes we covered some decent distance and got our heart rates up.

Finally we re-grouped for a cool down lap of the track, and Wendy took us through a series of stretches covering all the key muscle groups we had been training. This included imaginary bananas and trays of drinks to get us all positioned safely and effectively.

If anyone feared at the beginning that our session would leave us ready to gRumble or cRumble, they needn't have worried: Wendy got us ready to Run-ble!

Just when our tummies were about to Rumble, Laura produced an amazing cake and we presented Sophie Lack with a medal to celebrate her reaching 50 good deeds on our litter pick earlier in the evening. Well done on your epic achievement Sophie! Thank you for the cake Laura!

It was a beautiful evening to be out at Braywick. We met by the MAC track and headed across the park chatting and picking up bits of litter as we went. We passed both children's playgrounds and ended up on Vicus Way, which could also be called a playground of sorts: a playground for litter pickers! There was absolutely loads of bits of rubbish along the road, perhaps because of its proximity to the tip. We filled up 5 big bags, then headed back to the MAC track to meet Coach Wendy for a brilliant 'Ready to Rumble' training session.

A huge well done to Sophie, who reached her 50th good deed on this mission. Well done also to Tara on reaching 30 and Juli on reaching 20!

After one of Amy's fabulous fitness sessions (think self-inflicted torture with purple rubber bands) for some of us, 6 Goodgymers went to war against rubbish with the weapons of choice. Hoops, bags and litter pickers at the ready and off we went. One group went along the Braywick Road and the other took on part of the parkrun route... There were heaps of litter along the road (3 full bags in total - well done team) but thankfully not as much inside the nature reserve with only half a bag in total. Overall a very satisfying mission and a great way to see other members of Goodgym - in a socially distanced way of course.

Having jogged down to the Baby Bank in Maidenhead town centre on a sunny Friday morning, I wasn’t really sure what to expect. I met fellow Goodgym members at the door and we were welcomed into to a busy warehouse full of donations for families in need. Within minutes we were allocated pre-prepared tasks which was brilliant. We got straight to it. Someone had tipped them off about my prior buggy experience and with my head torch I was straight into buggy assembly! Donna and Ruth tackled coats, cosy toes and bedding sorting! I really enjoyed helping this busy local charity and look forward to getting back.