Yes tonight there was an amazing full moon and it also wasn't raining, we even saw that yellow thing in the sky today!

So tonight's session was a 10 minute tempo effort, followed by 10 tough hill reps of 45 seconds with jog back recoveries to really get that lactic acid built up! You could tell everyone worked to there maximum with everyone bent over with their hands over their knees after the last rep!

Once done we did a slightly different route for our litter pick. The equipment tonight been kindly brought along by Becky who did her 1st GG session. We managed to get a full bag full tonight, with a mixture of cans, cardboard etc, so a top job done :) Hopefully by now the group have got their feet up resting those pretty obliterated legs!

Tonight we certainly had some laps before scraps!

The group had a tough interval training session of 6 630m laps, with 2 minutes rest between each one.

Everyone ran really well pushing each other along, in the drizzly rain.

Once done we had a quick litter pick around the same 630m loop, before heading home to dry off!

Tonight the group certainly picked up the pace with some faster intervals. Yep this week we were back down from our 1k and 2k efforts, to the faster 1 minute efforts, off 1 minute recovery.

16 intervals in total, equalled a very good night's work, followed by a litter pick in the streets we use for our intervals.

Tonight, the session was tempo running based. Yep the theory behind the session was to increase the runners anaerobic threshold, essentially in laymans terms being able to run faster for longer.

Once the tempo efforts were done it was into some lung busting 1 minute efforts. This was followed by a quick litter pick.

Tonight it was Jonny's coached running club. The first one of the new year! The session was 16 1 minute efforts, with 1 minute rest. Everyone put loads of effort in, it was really good to see :)

Once the running was done we completed a litter pick around the streets.

This morning Jonny and Jo did a litter pick on our adopted part of the Birmingham Road. We were greeted by lovely winter sunshine.

Initially it looked like there wasn't a lot of litter, but we still filled a whole bag of litter! Recently I travelled to Singapore and in 2 days, hardly saw any litter, crazy to think we got a whole bag full in just 400 metres of pavement!

Once done, we had a quick pic and Jo even found a full bottle of milk, which reminded her to stop off at the shop on the way home for a said bottle of milk!