Frequent Flyer Miles

We had a task for the Doorstop Library last night, and with over 200 flyers to disperse in the streets of Chiswick and beyond, it was almost perfect running weather.

The Doorstop Library is an amazing initiative which brings the magic of reading into the homes of families living in disadvantaged areas of London. 1 in 3 children has never been read a bed time story, so the charity urgently needs volunteers to go with backpacks full of books and two little stools to visit families every week.

Before we set off to do the job in hand we ran through the week's news:

• Well done Alex and Remy for smashing the JP Morgan run in Battersea Park last week - great results in hot and busy conditions!

• If you're looking for a interesting new run that, get this, is even free, then look no further than the Morden Park Trail Run - every last Sunday of the month in this beautiful National Trust park.

• Want to double down on a long run and a community mission this weekend? I've got just the thing. This community fun day in Tooting is looking for helpers to put away equipment, tables and chairs after the event where all proceeds go to St George's Hospital. It's a good 7 miles from Chiswick, so you could bag yourself a long run too.

Warm up done, fav things about London discussed, and with Luis backmarking on the bike, we set off to find the streets that looked most likely to house potential volunteers. We ran through some pretty impressive areas and decided to avoid the houses with the massive gates, before finding the perfect spot.

Over 6kms and 40 minutes we posted, dropped, deposited and dispersed over 200 leaflets for this great organisation, and even managed to fit in a great photo op. Check out Kate reading to a very well behaved group of GoodGymers at storytime!

We found ourselves back in Turnham Green just in time for a chat about negative splits, race tactics and pacing, and then put it to the test with a running drill that left nothing in the tank. After boshing out a few core exercises, it was job done! Great work everybody. Sorry about the dodgy maths and the words that didn't work for the stretching bit. Next week we're down to Kew to do a plastic pick on the shoreline. See you there?