Pyramid Session? Yeah, from the ancient Egyptian's couch to 5k plan.

A splendid dose of weather yesterday, the refreshing breeze ensured it was prime running conditions for the 15 altruistic amigos that turned up. We welcomed Kassie, Edoardo and Alicia for their first session. Goes without saying that I hope you enjoyed your 90mins of GoodGym - you all seemed to make light work of a testing interval.

My rambling warm up chat included most of the things I wanted to get through. Congratulating those who made it out for the monthly Parkrun (next one is on the 3rd June) - where post run breakfast is considered as serious a proposition as the run - where will we run/eat next? Also reminded everyone of the importance of coach runs, running to someone elderly who doesn't really have any visitors is invaluable to their well-being and equally to your running mojo. Something to think about for those of us that don't do it. I'm finally getting my docs checked at HQ tomorrow - no excuses! I quickly spoke about Night Of The 10k PBs a volunteer powered grass roots event, featuring loads of Olympians, Paula Radcliffe, Seb Coe, Ronnie - the Rocket - O'Sullivan (on the mic) plus music, dancers, bars, food stalls - it will be a corking night. Oh yeah - and it's free. So sign up to volunteer and enjoy a front seat to the madness. Or just come down with a pal. Advise you not to miss this. Finally we discussed some of your memorable runs, from running your first 5k/10k/Half Marathon/Marathon, trotting around in Iranian mountains, legging it up a hill in Edinburgh, overheating in Vietnam, getting cheered on by GG Newham in Stratford and doing a 10k off no training at all (coach Tim's advised regime). Some good memories there - hold onto them.

We ran over to Mobile Garden City, with the warm sun shining on our backs, an easy mile later and we met Victoria. She's the new gardener on the site and instructed us what needs doing. A simple bit of watering, soil laying and weeding. This was pretty light work compared to what we've done there in the past - but still very useful for the community garden - they need active, hands on people like you guys to exist. I must say it's a lovely place to be when the sun is shining, so many herbs, flowers and plants to gawp at. I even believe a couple of you may be enjoying a fresh tabouleh with handpicked herbs tonight...enjoy it!

After we completed the task we ran over to the park again and got our aerobic teeth stuck deep into a dropset/pyramid interval. With a little core work between each run effort. It was one of the more testing fitness sessions we've done and you all gave it some - can't really ask for more than that. Speed sessions are often left out of a runner's schedule, but you get so much back for so little time. It's a no brainer.

Thanks for all your efforts yesterday and hope you're not too stiff today - hope to see many of you the coming Wednesday.

ps sorry about the picture orientation, it won't flip over....!