6 wonderful goodgymmers ran 4.5km to help promote goodgym in Ealing!

It was a sad day for many as it was the first day back at work after all the festivities! However this didn't stop this hardcore bunch from getting out there and smashing the first run of the year. A big welcome to Manvir who came along for the first time and did an amazing job especially with all the squats in the middle! And welcome back Gaia, so glad you are back and running with us again!

We started off with a jog along good old Gordon Street heading towards West Ealing and the Salvation Army building in a bid to introduce ourselves! Sadly they weren't open so we posted a flyer and got to work doing some squats...10 body weight squats, 10 pulse squats and 10 squats with a 10 second squat hold...a nice little quad burner for everyone and, of course, squats make you better at running!!

We then took a nice jaunt around West Ealing, flyering into all the charity shops and getting a bit of obstacle work through the busy streets! We managed to fit in a few 'round the world' lunges working on proprioception and unilateral training before arriving back at Haven Green for some final bodyweight exercises and balance work; single leg deadlifts, lunges, hip mobility and a few nice stretches. We discussed the merits of yoga as an aid to running (and life in general) and before we new it, boom, the first run of 2017 was over!

So if running with an awesome group of people and working on improving your form, balance and general fitness sounds good to you...join us on the next run! We have a starter session this Saturday and sign up to next Tuesday's run here I can't wait to see you there!

On Monday night 17 runners headed down to Stepney City Farm from the Town Hall Hotel. A nice mix of first with GoodGym runners, first time Tower Hamlets runners and familiar faces made the 2km run down to the farm where we met Simon and a collection of goats, pigs and ducks.

We split into two teams, one to start on the huge pile of compost that had built up since our last visit, the other to empty a pond. With loads to do we stayed on site for early 50 minutes, slightly curtailing our run home, but with the satisfied knowledge of a task well done.

We then split into 3 groups to head back to base with the help of Bryon, Andrew and Alison via different routes, at different paces.

Until next time!

16 melting GoodGymers ran 6k to paint the main meeting room of the Hackney Caribbean Eldery Organisation in Stoke Newington.

On the hottest day of the year we knew we were in for a treat when James the new trainer for GoodGym Redbridge joined us to help lead the crew on the evenings group run. A top introduction speak check and we were off! Lead my magnificent task force member Clare we weaved our way through the Hackney back streets to Stoke Newington on a 3k run. We were all happy to make it to the task before we melted in the 30 plus degree evening sun, we met Natasha who set us on or way to mixing a variety of magnolia paint to make the now patented GoodGym White. A big stir and a frenzy of masking taping we go cracking with cutting in and dominating with the wonky rollers! Being a few paint brushes down we were able to switch in and out of jobs filling holes and sanding walls. We were also rather good at spilling paint! James proved his handy skills by removing the paint from chairs and the carpet with the delicate application of white spirit. With a last minute paint brush and roller reinforcement we had a epic sprint finish to get all the walls a good first coat of paint before our return in 2 weeks.

James and Clare lead the first group back to base while the perfectionist crew applied the finishing touches. A series of expert stretches awaited the group on the return to base and a fabulous Outro from James rounded off a top but very warm Group run.

Then it was time for the monthly social and brilliant to see 12 of the crew head over to the local for a very much needed refuel and as always top notch conversation.

Thank you to Cecilia for the Pun this week!

I will be away next week but have arranged a high quality replacement in Paul GoodGym Camden trainer and Hackney resident. You will be visiting the HUG garden and the unmistakable Myra to start preparations for a big festival on Hackney Downs at the end of August. Lots of digging and watering to lay the foundations for some amazing animal sculptures we will be creating in the coming weeks! Sign up here.

Best of luck to James with the brand new GoodGym Redbridge! If you fancy a bit off GG action on a Monday Evening Wanstead will be the place to be so get along and say hello repping Team Hackney

Have abreast couple of weeks, keep running and sunning

Smooth striding

Joel