No pain(t) no gain

It was the penultimate Wandsworth run of the year (and the decade!) last night and it was a goodie....

It all started with a lots of nice news:

• There was some great parkrun tourism going on, and some good long racing from Rosie - well done guys

• Don't forget that it is our last run of the year next Monday when we'll be singing carols for Paul's Cancer Support Centre, followed by our Wandsworth Christmas social - join us for the last session of the year and get ready to get your Christmas on in a big way.

• If you want to warm up those voices and do your bit to support the local community at the same time, then there is a great community mission this Thursday when Kambala Cares community organisation will be hosting their annual local event. [Sign up here for carols, mince pies and a nice good deed]

• There was even more to celebrate last night as it was Morag's 100th good deed - what a superstar! Give her a cheer for all those good deeds and many, many kilometres along the way. Shout out to Matthew who hit 200 good deeds last night- getting ever closer to that 500 tshirt!

Our task for the evening was at Spear, a south west London based charity that helps get people off the street and into secure accommodation, supports young people and helps them move into education or work. They had asked us to come and paint their training rooms, which were in need of a little love.

So after a warm up and a brussel sprouts referendum ( 23 to 6 in favour...with some caveats) we headed off on a short run to St Mark's Church, Spear's base. When we got there we found all the equipment we needed waiting for us, and got straight into the job. While most of the group got painting, James and Hanna took on the challenge fixing the broken cupboard. Half and hour of work later and we were done - the walls had a good lick of paint, the cupboard was put together and replaced, and the brushes were washed up. That was the true definition of many hands making light work. Well done guys.

We took a short run up to Clapham Common for fitness, which kicked off with a squat waterfall, before moving onto Chase the Hare - with a very strong hare performance put in by Morag. Then we moved onto flying 30s, where we knocked out some good sprinting concentrating on different technical points.

A steady run back to base and some stretching and we were done for the night. Just one session left - hope to see you there! Until then, run happy everyone.

ps thanks to Helen for the punspiration and photos - photo credit also goes to Sian!