So take it, take another litter bit of my trash now baby...

25 GoodGymmers came out for a splendid run this evening

We all arrived into Yr Hen Lyfgrell for our Tuesday evening group run. We were all keen to get out running because there had been colossal levels of snowfall over the past week which impacted on opportunities to go out running – even Cardiff Parkrun got cancelled… the 4th time it has been cancelled in 10 years!

We started off the evening with a warm up, opening the gates, letting the sheep out and closing the gates again after. Warm ups help prepare the body for exercise and can help prevent injuries We then did our headcount and welcomed Mark to GoodGym! Hi Mark!!! It was his first ever time running with GoodGym and it was a real pleasure having him come along. Mark will be aiming to run in over 50 towns over the next 60 days! "Good luck fellow runner!" Our headcount this week also involved stating what our favourite food is before going on a long run. Ben shared how much of a fan he is of the bagel and porridge pre race diet! Elvis’ peanut butter and jelly sarnies were also a choice for a few runners! Anyway, a little less conversation a little more action!

So after getting warmed up and maybe even feeling slightly hungry, we split into two running cohorts, the sexy runners and the speedy runners. Jack led the speedy runners and Ben led the sexy runners, obviously!

Let’s go and help Keep Wales Tidy!

We ran the streets of Cardiff making our way to Pen Y Lan library. On the way there we did sprint drills and used curbs to do step ups, benches to do tricep dips and walls to do planks.

"Hello GoodGym Cardiff! I’m Lorna from Keep Wales Tidy and I need your help!"

Lorna explained about Keep Wales Tidy and the charity work Keep Wales Tidy do across Wales to protect the environment for now and for the future. She also gave runners an in-depth health and safety briefing so that runners could litter pick safely!

Runners then went out in force… here are some of the interesting items they found

• A glove
• Cans
• Straws
• A pair of socks
• Burger packaging
• Polystyrene

It was all so exciting that time just flew by and before we knew it the 25 minutes were up!

Riddle Diddle Doo, here is a riddle for you

I start with M and end with X. I have a never-ending amount of letters. What am I?

Did you get it? If not then maybe tomorrow?... Oh I mean next week!

After we arrived back to Yr Hen Lyfrgell, we clapped in Stuart and Jack and then participated in a warm down. We stretched all the muscles we had been working out whilst on the run and reflected on how it went - There was consensus that litter picking is VERY satisfying. The sexy runners covered a total mileage of 3.2 miles and the speedy runners covered approximately 5 miles.

Antics continued at the Cosy Club after the run with burgers, macaroni cheese, cakes and a wide array of beverages! This was to celebrate Ben's birthday! - ** Happy Birthday!**

The RunPunStiltskin award this week goes to the BIRTHDAY BOY!... ME :D - I will enjoy the virtual and bring it back next week .