12 runners ran 7 k, delivered community magazines in Beacon Heath and smashed a core session. Fantastic effort team!

A very warm welcome to Grace who joined us for the first time. You smashed the run and the task and we would love to have you along again! Lets give her a cheer!

We had lots of fun at the warm up outside the Phoenix, trying to remember different numbers linked to different movements and we were all very surprised how mild the evening was! Spring is truly on its way, yay!

Ready to run we set off towards the task location, Beacon Heath. We had a very rare flat run route this week, something that hardly ever happens in Exeter! This was also very lucky for me as my legs were totally shot after running the Grizzly last Sunday.. In fact my legs were so bad I had to become middle marker, whilst our new run leader, Pete, run in front. Thank you so much! Also a big thank you to our lovely back marker Anna who made sure no-one got left behind.

We arrived in a big happy bunch of red faces and red t-shirts to our task locations and were welcomed by Amy, the community worker for the area. She handed out the Community magazines, in which ideas and information about local events are shared, and we set off delivering, covering a big area in no time at all! I think the high light of the delivery round was the very sweet kitten following us around! Super cute! A big cheer our to our very own Strava star Vicky who carried out some extra running and hill reps during the delivery round! Great stuff!

On the return run we stopped at Princess Hay for a core session and smashed 10 different core exercises for 30 seconds each. Amazing work guys! A strong core is so important to your running, it keeps you in the right running position even when you are getting tired at the end of your runs.

Back at the Pheonix we carried out some important stretches and finished off with some refreshments and chats in the bar. A perfect ending to a perfect group run and as always I left feeling filled of hope and happiness, with a big smile on my face. I hope you all did too! It is really amazing what a fantastic feeling it is to have run and carried out a good deed together!

Next week I am away on holiday and I will miss you loads! Pete will lead the group run instead and you will go back to St Davids Church for some more painting! Yay! More details can be found here. Rumour has it there are some big birthdays next week as well so I hope you guys celebrate a bit!

14 runners came out this bitterly cold and wet evening, ran 4 k, did a litter-pick in St Thomas and smashed some circuit training! AMAZING work all around!

A super warm welcome to Dave, Jonathan, Mark and Alex who joined us for the first time. We loved having you with us and hope to see you very soon again!

We started our evening with “letting the chickens out” (this is Exeter code language for a dynamic warm up session. Ask no more!). Once the chickens were out and we felt warm we set off running towards St Thomas. We made good way along the wet paths until we had to wade through an enormous puddle! Well, some of you said you like swimming... Only trying to keep you all happy!

We re-grouped at regular intervals so that no-one got left behind and made the most of these stops by squatting, lunging and carrying out some agility drills. Thank you Rachel and Anna who back marked the whole way!

We reached St Thomas with wet trainers on our feet and big smiles on our faces, and were welcomed by Chloe, the community builder for the area. Chloe quickly kitted us out with high viz vests, litter pickers, bags and yellow rubber gloves.

Oh la la! Pete looked especially good in the yellow rubber gloves! But where were the matching meggings?

To get as much done as possible we then set off looking for litter in three groups, each group covering a different area in St Thomas. It seemed like the timing was perfect for the litter pick- the stormy weather had blown a lot of rubbish around and all three groups found lots of bottles, cans, cardboard boxes, cups, crisp packages. In 35 minutes we filled 7 big bin liners with litter! Great stuff!

First price for weirdest piece of litter goes to Sophie and Jonathan who found a plastic scythe!

On the return run we stopped at the Millenium Bridge, a perfect spot for circuit training. We smashed the following stations:

• Press ups
• Triceps dips
• Squat Jumps
• Reverse kick over lunges
• Sprinting over the bridge and back

The rain was pouring down by now but everyone gave it all they had! Such good work everyone! Totally beats lying around on the sofa doesn't it!

Finally we made sure to cool down properly with a jog and some important stretches. We also managed to lock our chickens back up again! Phew! They will be ready for next week no doubt and I just can't wait to see you then for more running and doing good!

Next week

Next week we will run 4.5 k to Trefoil Lodge and help them redecorate their hall so that this space can be enjoyed more by the many community groups that use it. It will be a bit of a hilly run but lots and lots of fun! Don’t miss out, sign up here!