Oh, what a feeling, when we're painting on the ceiling!

16 runners, 2 store cupboards sorted, one patio swept, a laundry room painted and an action packed hills session. That's a lot of good in one evening, all in aid of helping our local Hestia Refuge!

We continued our trend of stealing runners from other areas as we welcomed Sam to his first GoodGym Ealing experience (west is best, don't you know!). Previously found doing good things in Hackney Sam has seen the light and is now residing in Ealing, much like fellow steal-ee Annie who we were delighted to see back again this week!

We also had one Megan join us for her first ever GoodGym run, give her a cheer! I can tell she'll fit right in with our group as shes's already admitted that she has set herself the challenge of running a half marathon a month this year, we like that sort of nutty running behaviour here in Ealing! She obviously did her research as she arrived in her paint covered leggings ready to get stuck straight in, nice one!

After a quick warm-up and discussion about favourite races, it was just a short run up to Hestia leaving us plenty of time to spread out across the site and get LOADS of jobs done for them. We had a couple of teams upstairs channeling their inner Marie Kondo and organising storage cupboards, a few people out the front of the building sweeping up and finally a team cleaning down and repainting the laundry room.

After we had all given half an hour of hard graft we packed up and Sandra, who runs the house, gave everyone a little bit more information about what Hestia does and how they help the people living there.

We were also delighted to see a photo from one of our previous visits proudly displayed on their noticeboard. The quote reads, 'GoodGym volunteers, always smiling', how lovely!

Be running up that road, be running up that hill...

Now we could have taken a nice easy jog back to the start and finished up early for the evening but no, no, no. It was time for hills! We did a mixed session of running fast downhill and fast uphill. For the downhills we focused on having an 'active recovery of rear leg' which is to make sure you're using that momentum from the downhill to push off on your backwards stride (no shuffling downhill!). Then for the uphills we focused on having relaxed shoulders and a positive backwards arm drive. A hills session that combines both fast uphill and downhill elements is a great strength and speed session for those wanting to push themselves a little bit in their running but it totally adaptable to all fitness levels, have I mentioned before that I love hill training?!

Everyone tackled the session really well and hopefully took away a little technique point to focus on when you come across a hill in your next run or race!

A nice recovery jog and stretch was all that was left before heading home for a well deserved dinner and sit down!

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