If I don't see you through the week, I'll see you through a window!

On a dreary autumn night, seven of Goodgym's most dedicated runners met to wash windows, do a cruise interval session and ran 5km in the process. Nice work team Redbridge.

After a cracking weekend of community missions and tasks across the country to celebrate #GG10, normal service resumed in Wanstead, with the team meeting at Wanstead House Community Centre. After a few minutes discussing the weekend's festivities the group were soon filling buckets with hot soapy water and grabbing squeegies.

By doing these simple tasks we save the shop money which can be used for more constructive things. Small tasks cam make a big difference and with the sparkle put back into the store, we were soon of to do a cruise interval session on George Green, just a short run from our base at Wanstead House.

With a 2km warm up in the bag, the runners set about using the crossing in the middle of the park as a mark for changing pace - alternating between 6 out of 10 and 8 out of 10 effort level. Cruise intervals can be a great way to add some speed to training BUT, perhaps more importantly, they teach a lot about pacing. The aim is to keep the effort consistent throughout the workout and finish strongly rather than in a sweaty heap.

Some solid efforts across the board and it was great to see the team beginning to grasp the idea of not starting too fast!

All this left was some easy stretches to keep us in tip top condition.

Next week is a big one and we will be celebrating John's Birthday! So make sure you sign up using the button on the right hand side - there's even talk of a Colin Caterpiller cake!