This will be the final regular Monday evening walk as the light escapes us in the evenings again. Keep an eye out for other walks at weekends during winter!
This route takes us from EOCC in a loop following the mesopotamia walk by the river.
Meet at East Oxford Community Centre at 6pm.
There's bike storage but no bag storage so please come ready to walk.
View the route https://onthegomap.com/s/a9db6pkr
Roger Bannister eat your heart out with your sub-4 minute mile!
Well done everyone for pushing yourselves out of your comfort zones and thank you for helping Sarah and Ben get the footage they need to complete the UK Athletics Leader in Running Fitness qualification. I'll be keeping my eyes pealed for funding to get more of you enrolled as Run Leaders, so if that interests you do let me know.
Here's our pyramid session in case you want to repeat it another time:
10 minute warm up - jog a couple of laps, then do some drills (high knees, bum kickers, lunge walks etc). It's important to get your muscles warmed up before launching into faster running.
Main session -
200m fast (0.5 lap of the track), 30 seconds static rest
400m fast (full lap), 1 minute static rest
600m fast (1.5 laps), 1.5 minutes static rest
400m fast, 1 min rest
200m fast, 30 sec rest
200m jog back to start/finish point
Cool down - at least one slow jog lap of the track (preferably 2 laps) and some gentle stretches. This is important even if you are tired after the session as it will help prevent your muscles seizing up or cramping. If you can't face jogging then a brisk walk will do!
Meysam has completed their 15th good deed with GoodGym
Meadow Lane residents have formed a gardening group and are planning some guerrilla gardening along the edge of Meadow Lane Recreation Ground. Last night the GoodGym flash mob was called in to help clear the ground and get it closer to the point where it can be planted up.
Spreading out all along the lane we hauled out long grass, nettles, litter, burdock, and bindweed, tripping to and fro across the recreation ground with wheelbarrows to dispose of the detritus amongst the nettles on the Aston's Eyot side. A couple of frogs/toads were rehomed in a more peaceful spot (anyone know how to tell which is which?), and needles and glass carefully excavated and disposed of safely.
The residents had expected us to just clear one section, but with our bumper turnout we managed to do a MUCH longer section of the lane than they'd anticipated, almost joining up with the area near the playground which has already been beautifully planted up with cottage garden flowers.
We've received heartfelt thanks for our efforts: "Thank you so much for the amazing work you guys did on Meadow Lane tonight! It will make a beautiful public space for all to share."
Definitely one to watch in the spring - what will pop up in the new flowerbeds along Meadow Lane?
Welcome Shati - great to meet you!
In a change of activity for a Monday evening we met for an evening of apple picking at the Warneford orchard instead of our usual Monday walk.
We stretched and climbed, and used some expert hand-eye coordination to loop apples down with litter pickers (surprisingly good for this task!) and apple picking poles. The apples were a mix of eaters and cookers, and should make a delicious blend for juice.
We filled 3.5 crates with apples, which will be pressed into apple juice and sold to benefit Warneford Hospital.
Welcome to Oxford Kieran - good to meet you!
A HUGE number of Goodgymers rose to the challenge of completing a 10K over the weekend with the aim of becoming world record holders, watch out Mo Farrah!
We will know soon whether the challenge of setting the record for the most people running a virtual 10K run in 2021! Fingers crossed!!
If nothing else us Goodgymers seem to have had a fabulous time. I've very much enjoyed the pictures of ice-creams, beautiful views and gorgeous smiling faces which have been popping up in my inbox.
Well done everyone!
Controversial: an apple picking Monday instead of a walk!
There is an orchard along the side of the Warneford Hospital site, and the hospital has a partnership with Tiddly Poms to use the apples to make a Warneford-brand apple juice. The juice will be sold to benefit the hospital charity. We have been asked to help by picking the apples (carefully! we need to avoid any bruises).
We will have the use of 2 picking poles, and several litter pickers (surprisingly handy for apple picking), but as ever please bring your own gardening gloves if you have them.
We will meet by the garden shed at Warneford Hospital. Head into the main hospital entrance off Roosevelt Drive, up towards reception and left at the mini roundabout. The shed is beside the staff car park.
We've been given access to the Roger Bannister Track for a running session this evening.
Track sessions are great for all speeds and experience of runners - since we run around in circles no-one can get too far ahead or behind the group!
We will do an introductory session including a warm up, section of fast and slow intervals, then a cool down jog at the end. The principle is similar to a HIIT session, where you alternate sections of higher effort with gentle recovery sections. Everyone will run or run-walk at their own pace, so the faster runners will just have to complete more intervals in the time ;-)
Open to all, come and join in!
We will meet outside the main reception to the sports centre. Please ensure you are there by 7:40pm as I won't be able to come back out to collect latecomers.
Some residents of Meadow Lane have formed a gardening group and are planning to plant up a strip 1m wide along the edge of Meadow Lane Recreation Ground. They have asked for a GoodGym flash mob to help them prepare the ground by digging out the turf and weeds in preparation for planting. A strip by the playground has been started, and we will extend this.
Sunset is at 7:04pm, so we will want to get working quickly, but Meadow Lane is street lit, which will extend our digging time.
Wheelbarrows, forks and spades will be provided. You may prefer to bring your own gardening gloves, but they aren't completely necessary for this task.
* Anyone wishing to run or walk to the task as a group please meet in the car park of the Richard Benson Hall, 276b Cowley Rd at 6pm. There will be running and walking routes planned. There won’t be a bag drop available.
* If you would prefer to meet at the task please meet us on the corner of Jackdaw Lane and Meadow Lane at 6:10pm.
I am hoping to get a booking on the Roger Bannister Track for 7:45-8:15pm and will list that separately once it is confirmed.
7 good-gymers ended their Monday on a high with a walk over to Shotover Country Park.
With a route pre-set by Rachael, all that was left to do was have fun!
We found plenty of items for nature bingo; including puff-ball mushrooms (that were close but not quite ready to puff!). Fungus McGhee Matty (resident expert) suggested they only had a few days left before they were ready to burst - so anyone who might fancy a trip from today onwards; you should be in luck!
Some very kind passers-by could spot us struggling to take a selfie a mile off, and very kindly papp’d us while up on Shotover hill; sadly it was too cloudy for a glorious sunset, but never the less, a beautiful view.
With plenty of elevations and a few map dilemmas, we walked and talked for nearly 1.5hrs, working up quite the post ramble rumbles. Louise was off to peruse the centre isle at ALDI, while Vicky had worked up an appetite for another run. Amy H continued on home and the rest of us enjoyed a Curry in Headington. With insight from Amy W and Matty we settled on ABC; which was a great shout. The food was delightful, it was great value, and we learnt all about Meysam’s new hobby; if you want to know more you’ll have to ring him up and ask him!
Such a lovely evening Gang; lets do it again soon!