We had the pleasure of ITV News filming us tonight ahead of a live piece being aired tomorrow evening at 6pm.

A big welcome to Sophie and Amanda who were taking part in their 1st GoodGym experience.

Thank you to Katy for being back runner and Emily for being walk leader.

The warm up felt a little different this week (as in I felt the pressure haha) as the cameraman was on us. It was very cold so we definitely needed the warm up to warm and mobilise our muscles and joints.

We then headed off to Adat Yeshua to paint a 2nd coat on the new foodbank walls, weed the outside area and do a litter pick nearby. I split the team into 3 roughly same sized groups and they went on to do their tasks.

The litter pickers made no hesitation and were off cleaning the local area. The weeders... well blink for a minute and the place was transformed and ready for bulbs to be set in the spring. The painters soon had their rollers out and a bit of improvisation (a broom handle) meant Helen could paint the ceilings although I think she had quite a bit of it over her face and in her hair.

On the way back we stopped off in Chapelfield Gardens for a sprint session - Brad thought he was coming home in 1st place before Kevin pipped him on the line, a great effort by everyone at the end of the night.

Next week, we're visiting Norwich Food Bank.

We hit a new GoodGym Norwich turnout of 40 this evening!

1st Group Run of 2019 and what a start.

Lizzy J was completing her 10th good deed, Michelle was completing her 50th good deed and Catherine completed her 100th good deed last week when she visited her Coach - unbelievable achievement ladies.

6 new amazing runners joined us tonight in John, Angela, Sophie, Amy, Sarah and Oli.

Catherine was back runner and Sandra walk-leader.

A painting job was on the cards at Adat Yeshua, which is creating a new kitchen and food bank with one of their spare rooms.

Myself and the task owner weren't expecting so many people so on arrival I decided to split the group in 2. Half would paint while the other half had a fitness session and then they swapped over after 20 minutes. This could be a new tactic with so many people wanting to do good in Norwich.

For the fitness session we went over to Jenny Lind Park and it was split into Interval Pacing, Tag, Shuttle Relay and a Short Effort. It was good job we did this as the guys painting were smashing through and there was no way we'd fit 40 people in that room.

Sandra worked out what GoodGym is in Hebrew - check out the photo.

After both groups had a go at painting and completed a fitness session, we got together for a group photo and then headed to Chapelfield Gardens on the way back for a quick sprint session to top off a good all round running evening.

It was finished off with a good stretch at base and one of Darren's brownies to celebrate his successful London Marathon entry through the GoodGym ballot.

Remember we have a Group Run this Saturday as well as Monday - see details of all runs here.

I'd been looking forward to this task for ages, it's one we'd not done for over a year and is for such a great cause. Being able to help knowing how many have to rely on the Norwich Foodbank to be able to eat (something which we often take for granted) is very rewarding.

Elizabeth was one her 50th good deed tonight and ironically her 1st ever good deed was when we visited the Norwich Foodbank previously. Kev had got her a variety of banners to pin to her for the run - check out the photos!

3 new runners joined us this evening so a big welcome to Kerrie, Ross and Claire.

Bill was back runner.

After the warm-up (which is even more crucial this time of year now the colder weather has come in) we made our way on the 2-mile jog to the task. It was a good pace this week so great to see everyone progressing with their running. Each week more and more people are signing up to races.

One the way their it was like watching a firework display while running as it was bonfire night and various parts of the city were lit up by fireworks.

On arrival, Keith greeted us and explained what the tasks were. Most of it was to sort through cans of beans and soup to put in date order for next year. They'd just had the autumn harvest so lots of products were in stock at the moment. A small group were then weighing in newly donated items.

After we finished 30 minutes later, Keith explained how this saved him half a week's worth a work, something that does really help an organisation run by a small group of volunteers.

We took a slightly longer route home so everyone could open their legs up a bit on Earlham Road.

Yet another good deed done and thank you all for being involved with GoodGym.

Next week we're visiting Eaton Park.

This evening was a #RunAndTalk event in association with MIND charity and ironically we were visiting Norwich MIND to sand the walls down of a new residents lounge, ready for them to be painted in the future.

We had 3 new runners tonight in Kirsty, Elin and Rachel... well done for picking a long run as your 1st... all of the others will seem easy now ;-)

Jen and Lizzie completed the Marriott's Way 10K the day before so well done to you both.

Cheska volunteered to be back runner with myself leading.

It was a nice 5K route each-way this evening including running up Mousehold on the way there! Apologies I got the wrong turning on the way... I didn't mean to add an extra 0.5K on the journey haha.

We all made it there in one piece and in good time although we did get the wrong building at 1st.

Once we got to the correct place and in the building, the team started sanding. The noise was quite horrific I have to say admit, I thought I could make it better by serenading on the guitar that was there... but apparently my guitar skills are just as bad as my jokes sigh.

After about 25 minutes we headed on the long journey back but at least there was more downhill parts. Tim was back runner on the way back.

Next week is a much shorter run as we are painting at Silver Road Community Centre.

pun credit to Darren

Another 2 new runners this week in Mark and Tanya.

Hayley reached the milestone of 25 good deeds!

We were visiting Catton Grove Community Centre this evening (our last visit was voted favourite task of the year) to do dome general tidying up around the outside of the centre. Linda from the centre greeted us once we arrived after the 3km run there, which Mel kindly offered to be back runner.

There were plenty of overgrown bushes and hedges so it was all about trimming those back... I tell you, this group are pros in trimming!

Everyone took on a different area to trim and 35 minutes later you'd be amazed how different the place looked - great effort everyone!

On the way back to The Forum we stopped for a little play in the park... Helen had the most amazing fall on the assault course - no injuries occurred.

It was pub time afterwards for some chill and social time.

Tonight's run was the shortest for a while so it would have been rude not to take a detour to the task ;-)

A big welcome to new runners Tim and Jess.

We were visiting The Hamlet Children's Centre at the top of Grapes Hill to do some gardening tasks. A massive thanks to Grapes Hill Community Gardens for lending us some tools .

Now the reason we took a detour to the task is that Sam's (aka backrunner this week) husband made us a glorious looking Damson cake so I thought it'd be a good idea if we burnt off a few more calories, genius idea really. FYI the detour also included running up Grapes Hill.

It was one of those tasks that looked like there wasn't much to do but in fact there was loads. Mainly weeding and trimming bushes (no pun intended).

Some cleaned windows, Calum has a very fancy tool for this and them followed it up with a interesting technique when cleaning the gate poles... I won't repeat he described the so-called technique.

David kindly went home to get a broom and brush, which ended up being very useful to thank you for going to get them.

The team managed to fill lots of bags of green waste and cleared a lot in 40 minutes, especially on the road side where lots were overgrown.

Rumours started echoing through that there was an epic fitness session to finish up the night with... would I do such thing... YES I WOULD.

Alex tried to delay the inevitable by identifying another overgrown bush, apparently he likes them trimmed, again no pun intended. This bided about another 5 minutes but then it was time to head over to Chapelfield Gardens.

1st up was a running routing that involved groups of three. Two would run together a time and each loop they swap over with the runner waiting. That was done for 10 minutes.

Then to finish up was a pairs strength exercise. Person one does 10 squats, 10 push ups and 10 sit-ups. Once they completed those person two does the same and then keep changing over until both partners had completed 5 rounds. Apologies for any aching bodies over the next couple of days.

We headed back to The Forum, had a good stretch then ATE CAAAAAKKKEEEE!

Next week we're visiting Catton Grove Community Centre.