Tonight 11 runners ran to help pick up litter along the canal.

News - Well done to John on his run at the Birchfield Poppy Run at the weekend, sounding a tough off road course! Also, we wish good luck to Rob and Garry with the upcoming Birmingham Half Marathon they are entered for.

On a grey evening we began our run from base to our adopted part of the Birmingham city centre canal only a short distance away. We split into two groups, one group began at our first litter hot spot while the second group carried on further down the canal. After 20 minutes hard work picking up litter we grouped back together at our drop off point for the bags - Aston Locks. Everyone did great work at finding and bagging up all the litter.
In total we had collected a fantastic 7 bags full of rubbish tonight, great work everyone, all helping to make the area a better place for the all its visitors. After a quick stop for our post-task completion picture we were on the move again. With a little extra time tonight after our quick speed getting down to the canal we added in some more distance to tonight's run. This involved an out and back along the next part of the canal. Once we got to our turn point we re-grouped and split into two different speed groups. Aron front marked the faster paced group, with Abbie continuing to back mark the second group. This was a great chance for everyone to stretch their legs and get into their stride back along the canal.

We all met back up at the point we entered the canal for this week's fitness session. This week it was a body weight and cardio workout. We began with 3 exercises by the locks with a sprint after each one. First up was press ups 45 seconds then a sprint effort to the stairs. Next was tricep dips for same duration and finally the dreaded wall sit! For this everyone did 30 seconds then people were set off one by one for their sprint at gaps, with Gary doing tremendous holding out for the final one! However, we weren't done just yet we moved right under the tunnel for the last part of our fitness session. This one involved 30 seconds blasts of work using a variety of body weight exercises. To rattle them all off we did squat jumps, ski squat to star, scissor lunge and high knees on the spot! Great effort by all the group with everyone keeping going to the end.We finished off running back to base camp for a good stretch off.

Next week Jonny will be back leading us when we return to Birmingham Mission Care to help out with feeding the homeless and sorting their clothes donations. Hope to see you all again!