15 people ran 5km to do a litter pick on our adopted part of the canal

On a Mediterranean esk evening in Brum we said a very warm (literally) welcome to Abbie, Amy and Tom who came on a group run for the first time! Tom possibly for the last time as well, as he’s moving to China next week, but what a great send off, being part of a GoodGym group run 😉 So after gathering our ‘litter picking’ equipment we were on our way.

What a load of rubbish

Once down on the canal we all went to one specific spot which gets full of empty cans. We spent 15 minutes clearing the area and then walked with the bags up to Aston Lock collecting a bit more rubbish on the way. In total we had 20 bags of rubbish! Top work guys!

Interval session

On our way back we did a lung busting interval session. This involved 2 sets of 4 efforts, with a longer recovery between the sets. Everyone worked hard. Neal led the way again, Andrew put in a great shift and Amy and Abbie did a great job of their first interval sess! Once done, as if that wasn’t enough we had a steady run back to St Paul’s square were everyone did four sets of 40 second wall squats. This was a great team effort on what would be rather ‘mashed’ legs by this point!

Once done and everyone exhausted it was time for a gentle run back to base, for a nice stretch. Next week we will be out doing good again, it would be great if you could join us sign up here.

[*This evening was another epic GoodGym Monday for many reasons *]

We set off from Splashpoint for our longest run to date west along a sun drenched promenade soaking up the beautiful warmth and not even a breath of wind to slow us down. We arrived at Kamelia Kids day nursery where we were warmly welcomed by cheif exec Dottie and set to work on tidying up their front garden !

We set to work pruning and weeding with the help of a set of tools kindly supplied by Peter at Adur - Worthing Council . True to GG form we achieved a great make over in just 30 minutes.

We then set off for the 5k run back to Splashpoint waving goodbye to Elisa and Karina en route and timely interval sessions along the way.

Some true highlights that made tonight epic

• Welcome to Sam on his first GG run ! A huge Worthing welcome and GG cheer to you Sam
• Amazeballs running from Belinda covering the furthest that she has run for 20 YEARS ! 3 big cheers to you Belinda! You are one amazing lady.
• Stupendous performance from Elisa smashing her fitness goal by running further than she has done in 4 years
• Our first task for Kamelia Kids , Worthing
• Energetic endurance and fitness sprints from Gill, Beth ,Duncan and also Sam, our new member who got put through his his paces and arrive back with a big smile.
• Well done to Karina who is continuing her fitness outside of GG all week to work towards her goals. Big cheer for your dedication and smile !
• Another task completed by our mini GG Worthing participant , Fernando.
• Fantastic photos from Paul Mansfield ,our volunteer photographer- Thank you from the bottom of my heart.

What more can I say.....

We came ,we ran ,we gardened ,we ran home and we conquered tonight

Massive congratulations and GG love to you all !