Tremendous Tom had work commitments (hobnobbing with the likes of Chris Boardman!), so I took over run leading duties.

16 courageous Goodgymmers took to the streets of Sheffield to help CADS with a sticky situation at the Abbeydale Picture House, running 6.5k in the process.

Special mention goes to new GG Sheffield member Brilliant Becky - who has been doing good with GoodGym since March 2013. Tonight's run was her 500th good deed. Awesome Becky - here's to (hopefully) the next 500.

After the usual obligatory group photo & safety briefing, we headed for our destination via a little fartlek session down the quiet (in the evening) pedestrianised Moor.

On arrival at the Picture House we split into 2 groups, tackling different parts of the building. Our main aim during the task was to scrub down and then seal the walls with a PVA glue water mix, which the intrepid groups did after suiting and tooling up. Various puns related to scrubbing were mentioned!

We then said our goodbyes to the lovely CADS lads (we'll be back, and it's lovely to see things progressing so well there) and headed for the U-mix Centre park where we got straight into a set of box jumps before doing laps of indian running round the park, 2 at a time. Suitably fortified against the cold and peeling off layers, we then ran back to the Showroom via Stevie G's Segment for some stretches.

A few of us even tackled the mystique of the short and sharp Howard Street Segment, as has become tradition.

We then headed inside for the usual briefing & drinks, where Tremendous Tom awaited us. He'll be back on his regular run leading duty next week.

After a speedy intro chat we got outside for a warm-up. Thinking about warming up those ankles, shins, calves and hips.

Following that we headed off on the 1.4km run to Star road and Maystar Estate. The Hammersmith and Fulham Goodgym has been back here a few times this year to help out in both the communal areas and some private gardens of older people who aren't able to care for them. This time we were there to dismantle some broken office furniture that had been left in the community hall and plant some daffodil bulbs in the flower beds around the estate.

After leaving a team of 4 to get going with the furniture lead by Jason; Pauline, the lovely task owner took us on a walk through the large estate to pointed out the flower beds.

Unfortunately, the estate's trowels had gone AWOL so the planting crew had to use the handle end of the rack and hoe to make holes in the ground. The method certainly didn't slow them down.

Actually, both the planting gang and the furniture team got their tasks done in no time, which left us enough time for a nice run back via the river. Thanks for wearing your headtorches!!

After getting back to base and doing a warm down, we all trooped down to The Distillers for our October social. Cheers to everyone that came! Sorry to those that got stuck at work, you were missed!

Helen suggested we do the 10k in Putney on 3rd December. Will you join us? Details and RSVP here

Next week, is Halloween and we're helping paint garden furniture and plant MORE bulbs. Sign up here