This week we once again joined the City of Birmingham Striders for a 4 mile run around Birmingham. Great effort this week, especially dodging the crowds of Lewis Capaldi fans and NIA!

Tonight we welcomed big Steve Dunsby to GG Brum for the first time! He's one of my mates, yes believe or not I do have some!

Liam took on the run leader role tonight, taking us on a good 4k route, before arriving back in time for the World Cup match between England and Wales.

We had a good night and England put in a great 2nd half performance to beat the Welsh 3-0 and set up a last 16 tie against Senegal on Sunday.

Tonight we headed to the canal for a litter pick as we helped the clean up operation, post the fantastic Commonwealth Games, which finished on Monday evening. Lots of the group went to many events from athletics to beach volley ball and hockey to squash! What an amazing 11 days it was, something i'm sure many of us will treasure forever. I even wore my England vest, to salute our team for their fantastic medal haule!

On to the run, we picked up plenty of litter, Morwenna even found an old boot! Once done we headed to Aston Lock to drop our bags off. Unfortunately we were greeted there by a very distressed dog chained up, in the heat, with no water, on the other side of the canal, supposedly 'guarding' a construction site. We eventually got through to the office based security team, who said they would contact the security guard. Hopefully the dog will no longer be a hotdog, but I will be following this up tomorrow with the site manager to ensure this, as the heatwave continues!

Once we had done our 2nd good deed, we headed back to 1000 Trades, for a cooling drink!

Tonight was our Commonwealth Games themed run. It involved running around having pictures with Perry and of course meeting the iconic bull from the opening ceremony.

We set off up to Brindley Place, then across to Centenary Square were the bull is and the BBC studio, then headed to the big screen fanzone in front of the town hall, we had plenty of pictures, followed by a run along the canal back to 1000 Trades.

Tonight's task was to litter pick in the cemetry, followed by hills then back in time to watch the women's Euros Semi final.

We set off to the cemetry, got plenty of litter picked, before dropping our litter pickers off ready for 10 minutes of Kenyan hills.

The Kenyan hills were tough, running hard up, then relaxed on the way down, so 10 minutes of hard graft. Then we looped around the Jewellery Quarter for 5k in total. Back in plenty of time for the footie! The Commonwealth Games is certainly coming home, lets just hope the women bring the Euros home aswell :)