Don’t go chasing waterfalls, please litter pick the rivers and the lakes that you’re used to.

The magic of Goodgym is never ending. We love Colchester Foodbank and they love us, but tonight was not meant to be as no one was available to open up. We will be back next month!

So an email, a text and a phone call to Rivercare and Colchester Castle Park Ranger Tim, and the new task was a litter pick and some TLC (run title relevant sentence) around the beautiful river and lake to the east of Castle Park.

Did I mention magic? Oh baby yes I did. As I read out the news (London Marathon well dones, a reminder of Wheeler Way Walk on Saturday, 10 coach visits for Emily and Goodgym's great mental health awareness month) and explained the task we prepared to set off with the normal question about injuries and pregnancy. A truly heart-warming announcement was made. GG BABY BOOM!?

So off we set to celebrate new life by protecting wildlife (including the ducklings and other baby birds), pets, children and anyone else from litter. Sharp cans, bottles, lids, plastic bags, cigarette butts...all carelessly discarded but all potentially harmful to the plants and animals.

On a side note the two fallen trees were removed and the green algae build up and litter will soon float away and transform the downstream section of the Colne. Obviously it is dreadful to think where the litter ends up but we have done our best to stop more entering the water.

The team did great and without much obvious litter in places the competition to find litter and dig it up naturally occurred. We went around the lake on the river side and the path side and the area between the lake and the bridge on the south bank. Awesome job.

As we returned up the hill to the Rangers Hut Sophie and I carried the litter pickers and bin bag as the runners looped up to the famous Parkrun mad-gate by the ancient wall and back to us.

We returned the equipment and bin bag to a very grateful Tim and team before an enjoyable (to watch) Fartlek taining session.

The triangular route around the Bandstand was perfect for three timed sprint-jog-recover continuous loops. The 3 groups of 4 runners were timed and were able to sprint the flat section, down hill section and up hill section.

Brilliant fitness and for those new to Fartlek the recovery is a key indicator of fitness. Faster you recover, fitter you are. I, as always, was so impressed by the effort and commitment on the task and fitness session.

I could not resist but do one final sprint and join in before we jogged and recovered and stretched by Bull Meadow.