What a jolly good run. This evening, 24 runners turned up in force to get fit and help the Samye Foundation - Great job!

An INCREDIBLE 5 new runners turned up to this evening's run! A HUGE welcome to GoodGym Marissa, Lynsey, Rachel, Sara and Jamie! Rachel was brought along to GoodGym by Amy... that means Amy Wildgoose has ticked an item off her bucket list by bringing a friend to GoodGym and earning herself 1 red shoe lace! Alice, a runner from Tower Hamlets brought two of her friends, Jamie and Sara, to GoodGym for their first ever run with us - A GOODGYM CARDIFF FIRST - Alice earned herself a pair of shoe laces #LifesGoals. Alice, for your benefit, the shoe laces actually make you run faster... try them on, go for a run, and let us know how much faster you go!

We also congratulated:

• Darren, Pete, Ellen and Martin for participating in the Swansea Half Marathon
• Aimee and Emma for doing a mission run on the weekend

It was hard to believe, but nobody who turned up to the GoodGym run took part in parkrun over the weekend ... Come on team! Parkrun every saturday morning at 9am... YOU'VE GOT THIS!

Get into your group!

Welsh Dave led the speedy group this evening and Ben led the sexy group.

Let's get our run on - Lorraine from the Samye Foundation is waiting for us!

With a click of the button that started the trackers on our running watches we were off! We ran down Queen Street, past Cardiff Castle and continued at speed down Cowbridge road.

Welcome GoodGym Cardiff, my favourite people in the whole wide world!

Lorraine greeted us like an old friend, with her arms outstretched and the warmest smile on her face. Lorraine told us the tasks she had ready for us this evening.

• To paint the inside and outside of the plantation bed
• Paint the eternal knots of the metal fence and gate gold
• Fill an empty plantation bed with soil
• Move 3 bags of sand to the fern garden at the back of the centre
• Weed like you've never weeded before

To make the tasks foolproof as Lorraine had to rush in to lead a mindfulness class, she had written all of the tasks on flipchart paper - Great idea!

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Riddle for the run

During tonight's task Ben gave runners the following riddle. Can you solve it? The answer is at the bottom of the report.

I am taken from a mine, and shut up in a wooden case, from which I am never released, and yet I am used by almost everybody. What am I?

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Within 35 minutes the tasks we had been set were completed - Woah... that is good going. Lorraine came out of her class to thank us for our help and to wish us a safe run back to Cardiff city centre.

What an EPIC run

Firstly, well done to all of the GoodGym first timers - You ran awesomely! It was a warm and humid evening that made the running conditions challenging.

The Tweet Off!

After the run we headed to the Glassworks Pub and got ourselves ready for the tweet off. It's safe to say, the winners of the tweet off go down in history!

Well done Emma - You've proved that you are still a force to be reckoned with in the Tweet Off! Here are the current standings on the tweet off leaderboard -

• LM 8
• MG 3
• DRN 3
• EW 3
• NS 2
• MJ 2
• BA 1
• NI 1
• AG 1
• WD 1

Answer to the riddle

Pencil lead