In the words of Alan Partridge, "AHA!" Tonight there were a whopping 25 runners at GoodGym

We're getting an amazing number of runners now every week - Isn't it great? Tonight we had 3 new runners! A HUMONGOUS welcome to GoodGym Daisy, Lauren and Karin. It was so lovely to meet you and we hope to see you at another GoodGym run soon. AND, before I forget, Karin was brought along to GoodGym by Sara and Lauren was brought along by Nathan. This means Nathan and Sara both got a red lace #LIFE GOALS #RunFasterWithARedLace #MakeSureYouGetItInsured

To warm up we played a game of Stuck in the dance. This game evolves busting some moves like you would on Mill Lane on a Saturday night, or like Mrs Doubtfire. We then played a game of In The River, On The Shore. Lewis was in charge of spotting whether people didn't make it to the shore / in the river in time.

What else is worth of a mention?

• A huge round of applause to Lowri and Adam who both took part in Barry 10k - They wore their GoodGym tops and boy did they look good!
• Ellen and Mikey completed a mission run to help an older person - You are A-MAZ-ING!
• A number of you took part in Parkrun this week too - Great work!

Get into your group peeps

We ran to the task in 3 groups tonight;

1.) The Speedy Group - Led by Mikey, this group runs at the speed of light (factually incorrect, but it sounds cool - they actually run pretty quickly though)

2.) The Sexy Group - Led by Ben, this group runs whilst being mindful to their running form. A more graceful pace.

3.) The Pacer Group - Led by Ellen, running at a slower speed to appreciate Cardiff's views and to have a good ol' chin wag .

Before setting off everyone was reminded to set their Strava's and Run Keepers so that the distance they run is captured on their running app (Not everyone has running apps though, so no pressure if you want to come to GoodGym and don't track your running).

We've made it to Grangetown Gardens

It wasn't long before we all arrived at the Gardens. Lorna from Keep Wales Tidy was there ready to welcome us surrounded by litter picking equipment. With all of the equipment Lorna had ready for us it looked like we were about to go for war against the litter... It was, GoodGym Cardiff vs. The litter of Grangetown... and we were notgoing to lose.

Ben challenged everyone to find the most interesting pieces of litter during the litter pick. With the challenge set, the competition had begun. Who on earth found what?! Well...

• Ellen found a Dora the Explorer game
• Emily found half a shopping trolley, a piece of bread and pink laughing gas - haha very funny... no, she really did!
• Emma found an empty energy can
• Lucy found a magnum stick
• Darren collected 107 cigarette butts - Well done butt!
• Marie found a Gregs coffee cup

After 25 minutes collecting litter and making ground breaking discoveries like the ones listed above, the task was over. Everyone began making their way back to where Lorna was waiting for us for our weekly group photo - obviously 1 of these photos includes having our hands in the air - Daisy, Karin and Lauren appeared proud with their litter picking performance on their first ever GoodGym run. Nathan did look very proud of Lauren too, and at the fact he now owns a red lace!

Thank you GoodGym for coming to help out Keep Wales Tidy this evening - It was lovely to see you all again and I look forward to seeing you in the not too distant future.

13 bags of litter! Who would've thought it. It really shows what can be achieved when a group of awesome GoodGym runners get stuck in.

We headed back as one group. We did step ups to allow runners to catch up who were further behind and we also had a go at bounding.

Click here to see a video of bounding in action

When we arrived at Big Moose we spent time stretching to warm down and reflected on the evening's run.

We then headed over to the Glassworks for drinkypoos and for the weekly tweet off.

The Tweet Off

Marie's incessant reading of 'How to win a tweet off' is paying off. She now has 4 points on the tweet off leader board over 4 consecutive weeks - They are going to be writing books about this someday. Tune in next week to see whether she makes it 5 weeks in a row.

• LM 9
• MO 4
• MG 3
• DRN 3
• EW 3
• NS 2
• MJ 2
• BA 1
• NI 1
• AG 1
• WD 1