First put the pastor in, and then cover holy with water

It was a lovely night for a run in Hounslow last night, and we kicked it off with a rundown of the week's good news - and there was a lot!

A huge well done to all our Sofia racers, including Michelle and Luis who both knocked out fantastic PBs - way to go guys!

Great work from Matt and Eloise who both did a very hilly Ealing 10k at the weekend

Great to welcome Robin to his very first GoodGym experience! Also lovely to have Danny back in Hounslow

Fancy a long run this weekend? 10k or 19k round south London ? Then you're in luck as it's the monthly GoodGym long run. Sign up here for all the details.

After all that news we headed out into the sunshine to warm up, and to talk about the one piece of advice we'd give to somebody going on their first run. Tips ranged from eat beforehand, eat (Thai food) after, go steady, and make sure your shoelaces are tied properly - words of wisdom! Our job last night was just under 3km away, so we set off at a steady pace and reached the church to find Eloise and Robin waiting for us.

The task was perhaps one of our most unusual yet. It was for the church on Ealing Road that doubles as a homeless shelter, food and clothes bank, and community centre. So along with a few jobs such as washing down chairs, cleaning the stairs to the shelter, and giving the place a clean, we also were asked to prepare for the baptism happening that weekend. We've been to the centre on many occasions before, but last night we were surprised to discover a (w)hole new part of it - under the raised platform there was a huge baptistry. So after removing all the furniture from the dais, we carefully lifted the heavy wooden slats to find the deep tiled space. Check out the photos for what lay beneath...

After a thorough clean of the place, we verrrry carefully laid the wood back down (watch fingers!), made sure nobody had been locked in, rounded everybody up, and set off for base. It was a quick run back, which left us enough time to do a serious plank session. Planks are brilliant for strengthening the core, so when you're running tired you don't have to waste energy maintaining form which means you can run faster and longer! So with 12 different unusual and advanced planks held for 30 seconds each, we really gave our abs a good workout.

Next week we have a new task location, where we'll be clearing an area and helping create a dipping pond and wildlife area. Sign up here for all the details. Until then, run happy everyone!