We had a task for the Doorstop Library last night, and with over 200 flyers to disperse in the streets of Chiswick and beyond, it was almost perfect running weather.

The Doorstop Library is an amazing initiative which brings the magic of reading into the homes of families living in disadvantaged areas of London. 1 in 3 children has never been read a bed time story, so the charity urgently needs volunteers to go with backpacks full of books and two little stools to visit families every week.

Before we set off to do the job in hand we ran through the week's news:

• Well done Alex and Remy for smashing the JP Morgan run in Battersea Park last week - great results in hot and busy conditions!

• If you're looking for a interesting new run that, get this, is even free, then look no further than the Morden Park Trail Run - every last Sunday of the month in this beautiful National Trust park.

• Want to double down on a long run and a community mission this weekend? I've got just the thing. This community fun day in Tooting is looking for helpers to put away equipment, tables and chairs after the event where all proceeds go to St George's Hospital. It's a good 7 miles from Chiswick, so you could bag yourself a long run too.

Warm up done, fav things about London discussed, and with Luis backmarking on the bike, we set off to find the streets that looked most likely to house potential volunteers. We ran through some pretty impressive areas and decided to avoid the houses with the massive gates, before finding the perfect spot.

Over 6kms and 40 minutes we posted, dropped, deposited and dispersed over 200 leaflets for this great organisation, and even managed to fit in a great photo op. Check out Kate reading to a very well behaved group of GoodGymers at storytime!

We found ourselves back in Turnham Green just in time for a chat about negative splits, race tactics and pacing, and then put it to the test with a running drill that left nothing in the tank. After boshing out a few core exercises, it was job done! Great work everybody. Sorry about the dodgy maths and the words that didn't work for the stretching bit. Next week we're down to Kew to do a plastic pick on the shoreline. See you there?

There's nothing like a bit of GoodGym magic on a Wednesday evening!

We started off the evening with a big round of good and happy news. Which is how every evening should start.

To recap:

• It's the monthly GoodGym social tonight, which not only marks Independence day but is also on tour in Brent - check out the details here. I'm reliably informed that it is a mere six stops and 29 minutes from Gunnersbury to Kilburn High Street where the social is being held, so dead easy.

• Double congratulations to Andy who not only hit 200 good deeds last night but also smashed the Chiswick Bridge 10k last Sunday. What a week!

• There's a lovely mission on this Saturday at Turnham Green right opposite our start location. Sign up here to help set up for the super Saturday of Sport!

• We've got an aid station at the British 10K on Sunday 21st July from 7.30am - volunteers get a free place for the Oxford Half, Hackney Half or the next London 10K. Sign up here

• A massive congratulations to all of you who came along to the GoodGym takeover for Fulham Palace's 300th event. A huge 38 of you made it a big success filling all the volunteer and pacing roles - great work.

After all that news it was time to head out and hit the warm up, as well as have a discussion about our spirit animals. We are all beautiful creatures - from horses, cats and tigers to rats and pigs.

Our task tonight was at Turnham Green which wasn't far, so we took it at a good clip and arrived to find sarah waiting for us with buckets and cleaning equipment. Abundance London is the charity organisation behind the beautiful mural put up outside Turnham Green to replace the peeling posters and disintegrating plaster. We helped them prepare for it over a year ago, and we've been asked back to help give it a big clean. We also got a chance to check out the beautiful new flower beds we helped dig in the park in the depths of winter - and they were looking very pretty indeed.

After half an hour of scrubbing where we perfected some excellent Mr Miyago techniques and Adam ended up getting a good wash courtesy of Remy, the mural was looking sparkling. Check out the photo for evidence!

We jogged over to the park for our fitness session, which kicked off with some interval sprints concentrating on arm form. Then came the cardio and conditioning section where we switched up planks and high energy exercises, before running back to base (with some taking the more 'direct' route...!). We finished off the night with some stretches and singing happy birthday to our Georgia who celebrates on Saturday - give her a birthday cheer!

Lovely to see you all, gang. Next week we're spreading the word for an incredible charity called the doorstop library -an organisation which sends people to read books to children in disadvantaged families. They urgently need volunteer readers so we're going to be helping them in Chiswick and Brentford. Sign up here for more Wednesday fun!

What a muggy night, which saw 11 (then 12) of us do some good at Ham Youth Centre this week!

It was great to be able to welcome 3 new runners, Lucy, Israel and Nipin to Richmond as well as Monika back for her 2nd run. They were straight into their stride too as after the multi-directional, hip opening and glute activating warm up training we did on Richmond green that was our tightest, paciest group run for a while that we had seen running along the river to Ham!

Usual Monday madness! #goodgym #mondays #richmondgreen #richmond #fitness #warmup #runninggroup #community #volunteering #fun pic.twitter.com/N8tA7fYeQ8

— GoodGym Richmond (@GGRichmon) 25 June 2019

Our route was beautiful with the odd rain drop just to take the temperature down a little we chatted (and run of course). We got to pass some of the lovely views we have in our borough along river and then with a sharp left just past Ham House we were as good as at the task where Ben who leads the Youth Centre was kindly waiting with all the ingredients needed to get the dirtiest dikes sparkling again.

Beautiful group run along the river last night in Richmond #goodgym #richmond #riverside #grouprun #community #social #team #volunteering #task #hamyouthclub #bikecleaning #clammy #muggy pic.twitter.com/EvrX5hHkSl

— GoodGym Richmond (@GGRichmon) 25 June 2019

He was super organised which was good as were up against the clock tonight to clean 12 bikes used by the children at the centre. The bikes which get to see plenty of action including trips to Richmond park on some great days out by the sound of it were now to see the first proper clean in 4 years so without to much delay we were on it!

There was buckets of water juggling around, de-greaser being passed back and forth, lube (can anyone open this?), the fresh smell of a strawberry …. Strawberry PTFE spray is it? red shirts a blur and above our chatter was the sound of brushes grinding some mud of off a cogset.

We were in flow and felt we had a strong chance at a WHEELIE GOOD PUN tonight for our run report, they started as dirty as the bikes, but we were cleaning them up just as fast as we were the spokes in front of us! The toughest area to clean was the chain really and as we agreed that point poor Jane lost her bucket, but she kept a handle on things literally and the path got a good clean too!!

GG taking an easy ride...on your bike! Hard work was in progress! #hamyouthclub #ham #richmond #running #muggy #sweaty #runninggroup #dogoodgetfit #mucoff #bikecleaning #greattask pic.twitter.com/wR19AyzAP7

— GoodGym Richmond (@GGRichmon) 25 June 2019

Time was done and all had come together nicely to see everything completed from a chain reaction of our good energy in Richmond to help at a great community centre in our borough. It was wonderful to meet Ben and we hope to be back to help again soon but at this point an action photo was all we had time for before the dash home to Wholefoods to complete a run just shy of 8km.

Well done all – proud to run with you and looking forward to next week already!

Don’t forget our birthday is coming up soon (we are 3 years old), we will be celebrating with a picnic after the run on 15th July

Look up those community missions if you have time and need an extra fix of GG – Lots in Kingston at the weekends.

Oh and it’s our social next week so refreshments (drink kind) after the run if you can too ; - )

"we are far more united and have far more in common with each other than things that divide us"

Our run last night was one of a number of events across the UK celebrating kindness, respect and everything we have in common in the Great Get Together, inspired by the late MP Jo Cox. What better way than to run to lend a hand in the local community?

We had two ace new runners join us last night - give a big welcome to Israel and Kate!

We started off with a bit of news...

• This Saturday we have the monthly GoodGym long run - 16km or 10km along the Wandle Trail. Here are all the details you need

• GoodGym is taking over an aid station at the British 10K on Sunday 21st July from 7.30am - volunteers get a free place for the Oxford Half, Hackney Half or the next London 10K. Sign up here

...before heading outside for our warm up, where we got our bodies ready for the run and also had a quick survey on the food we hate - broccoli, anchovies, liquorice, cheese, and all vegetables were all on our NO list!

Our task last night was at Cavendish School, where we have been helping sort out a wildlife area and pond for the school children to be able to use. We set off at a good pace, only to find a small glitch in that the area was locked - but the good news was it gave us the chance to have a quick core blast while we waited for the caretaker to let us in!

Once we were in, we divided up to tackle various jobs including cutting back bushes, moving branches, raking leaves and clearing the pond. After 45 minutes of hard work, the area was looking clearer and access to the pond was much easier. And we even spotted a few more newts! It's going to be an amazing area for the kids to enjoy once it is finished.

After a quick jog over to Chiswick House, it was time for our fitness session. We partnered up and alternated high intensity exercises such as frog jumps and burpees with plank holds - a great way to both improve endurance and condition our core some more. Good effort everyone!

All that was left of our Wednesday GoodGym was a run back to base and some stretches. Next week it's our last visit to Cavendish school when we'll be digging some big holes ready to plant some trees for a new orchard area. Bonus upper body workout! Sign up here.

If you fancy a community mission before then, we've got just the thing! Get involved with cleaning a public garden and war memorial in Battersea, sign up here for the details. Have a week of running happy, everyone!