12 GoodGym runners triumphed in the Cardiff 10k today. There was blood, sweat and beers! (Okay, Beers were after the race, but they were involved...). Keep reading to find out what went down in Wales' Capital this Sunday..

Race day of the Cardiff 10k. Runners looked out their windows and were all greeted by rain... However, knowing there was no turning back it was all about dancing in the raindrops and splish, splash, sploshing in the puddles (Well running as fast as we could but I thought the former description sounded funnier!).

Runners all met outside Cardiff City Hall at 9.10am. It was reassuring seeing everyone and knowing that everyone had made it to the race start safely and on time. To keep warm we huddled together, ran on the spot and gathered under Martin's umbrella - Thank you for bringing your umbrella Martin!

Let's get our legs warmed up and the blood flowing

Bringing all of what we learned at GoodGym to the forefront of our minds, we remembered rule number 1. A good warm up prepares the body for exercise and reduces the likelihood of injury, and so we proceeded with a warm up.

At 9.40am, feeling warmed up and raring to go, we wished each other well as we headed off to our allocated starting pens. Ben bumped into Mark at the start (another runner who has attended a GoodGym run previously) and said "hello and run well!"

3...2....1... GO

We were off! James Thie of Welsh Athletics was the race commentator. He gave a special shout out to GoodGym at the start which we all heard and helped our motivation levels (James is a strong supporter of all the good we are doing in Cardiff!).

The course was challenging at parts, with uphills and downhills, people to dodge at the start and mental battles along the way.

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Ben's race reflections: A great course! I had to really use my arms on the uphills to help me maintain a good pace when the course became more challenging. Having the support of Sam, Hannah and Mikey, runners of GoodGym Cardiff who weren't running the course but were supporting instead, was invaluable - They did AWESOME at providing much needed words of encouragement. I couldn't have run harder today and I felt I ran a good race, maintaining my pace and enjoying the atmosphere... I can't wait until the Cardiff Half Marathon in October.

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After we all finished the race some of us met afterwards for a group photo. We posed with our medals and did 'jumping pictures'. In the process Martin's medal impacted with his head... Moment of Suspense... He was okay! PHEW!

Ben's efforts in the race also contributed to a bleeding toe... EWWWW (I've added a photo just to make you go yuck!).

We all then went for food and got 'cosy in the cosy club' with well deserved beverages all round!

WELL DONE ALL! Congratulations on your epic achievement! GO GOODGYM!

On a very hot and sunny Sunday, Hazel and I met in Islington to help Mrs G with her unruly garden. With the ground being rock hard, digging up the weeds wasn't possible so we hacked away at them instead with a little help from the tools passed over the fence by the next-door neighbour. After little over an hour we'd made a very noticeable difference and said our goodbyes to a very grateful Mrs G.

A Lovely summers evening on the riverbank at Goodgym BATH for a sweet 16 who weedy enjoyed themselves at on a 5k run involving some hill climbing with bags of mulch and weeds for The Canal and River trust.

A few announcements to kick off this evening:

Well done Pascale and Alison who ran the Salisbury 54321 on Sunday 42 & 33 k

New Taskforce - Lucy, Emma and Alison .. WHOOP!!

Welcome to Holly and Ben

Nicola and Dora were chatting away in spanish (i think so anyway) something about Mexico i think and the possibility of a night out on the plus side..keep you posted team!!

As promised a nice flat run along the canal or at least until we arrived at our destination when 7 merry men were required to head up that hill and carry bags of mulch back down to the riverbank.

The remaining members were already hard at work chopping back ash and weeding an overgrown area, Ben was in fact working so hard he broke his garden trowel...Ooops!! lot's of banter and laughter along the way.

30 minutes later

Time to spread the bags of mulch over the cleared area before filling the now empty bags with cuttings and weeds before a group effort to carry everything back up the hill where its transport was waiting to carry it off to the compost heap in the sky.

A touch of fitness stuff and looping thrown into the mix for good measure and because they enjoy it so much, although you would never guess it from their little faces...HA!!

A suitably short run back down the hill and along the river back to the leisure centre for a nice stretch and chat, perfect end to a beautiful day.

Smashing job achieved yet again team,

fabulous...fabulous...fabulous!!

GOOD LUCK to everyone racing the TWO TUNNELS this weekend especially Rhiannon on her first 10k ...GO GIRL!!

GOOD LUCK to everyone racing the train from Goodgym this weekend, can't wait to read all about that one.

Until next time, keep running and stay safe