We heard that fitness levels are picking up, so we got trashed

It was another happy and productive night in Hounslow last night as eight runners spent the evening making their local community a nicer place to live.

It started with some cheering, because you guys have been busy. There was a barn-storming park run from Will, Michelle, Andy, Michelle and Natasha last week - great work team! - while Vix was just back from her incredible sub-zero degree 10k in Norway and half way through RED (Run Every Day in January - it's not too late to start!).

We also said a big well done to Jo, Andy and Remy, who did the most good deeds or Team Hounslow last year. As a group, you guys managed a whopping 379 good deeds in 2017, which is seriously impressive. Not to mention the incredible 3,351 kilometers you ran. Don't forget our goal this month is to rack up almost 50 good deeds, and run over 400k. We can do it!

Before our run to a local resident's association, we knocked out a quick warm up, featuring our favourite hopping move, high knees and heel kicks, and asked the group about New Year's resolutions. Goals were a very speedy marathon time, a 10k PB and mastering chopsticks, doing more GoodGym (yes!), being more Russian and being just better. Lofty goals, but I know you guys can do it!

We started off steadily on our run to pick up litter pickers, gloves and bin bags, but made good time over 2k. We had been given a series of streets to tackle after several calls to the council from unhappy residents, and got stuck in straight away. It's amazing how quickly time flies and tasks are down when we're happily chatting away as we work.

Before long we had three bin bags brimming with trash, and eight sets of icy fingers. After handing over the rubbish, we set off back to our starting point, this time accompanied by the whistle. For the first half of the run, every time the whistle was blown, those out in front had to loop to the back of the group. For the second half, every time it sounded indicated a change in pace.

Back at the green, we had time for a very quick fitness session. We divided up into teams and knocked out a three minute parlauf, which is excellent speed training. After all that work, we needed a good stretch out to ease our muscles. Join us again next week to make a serious dent in our January challenge!