Trev

ARK-T centre is a community-minded arts centre and the home of the Waste 2 Taste cafe. Along the side of the centre it has a playground space which is open for members of the public to use every day. Over the summer months the play space has been heavily used, and has also attracted some anti-social behaviour, so the space had to be closed for a couple of weeks to tidy-up. We've been called in by Ark-T a couple of times previously at this time of year to help get the play space ship-shape, so we're old hands at it now.

While 4 of us disappeared off to get extra tools and a wheelbarrow from the Waste2Taste garden all of the other GoodGymers got straight to work weeding, digging out mushrooms (best not to take risks on whether they're the poisonous kind or not!), clearing out the storage benches (SO much rotten wood and heaps of wellies inside), and pruning back the buddleia and willow which were eye-level hazards.

The litter picker team whizzed around the playground, along the lane and plogged the surrounding roads, striking gold early on with a bucket (repurposed for our garden waste) and an onion, as well as the usual cans and (literal) crap.

Back in the playground we rigged up our portable lights and deployed the head torches to keep going as the daylight faded. Leaves swept up, brown garden waste bin filled and several trugs of gardening detritus and plastic tubing were piled up ready for the skip which will be arriving soon.

I call that a highly effective hour's work - Great work dream team!

Welcome Bryony and Sarah - really good to meet you both!
Well done on your 10th Good Deed Vanessa.
Congratulation son completing Manchester Marathon Trev.

15 GoodGymmers enjoyed an evening of crazy golf be-FORE heading to the White House by Tap Social for drinks and games.

Roger Bannister eat your heart out with your sub-4 minute mile!

After thorough warm-ups and 5 minute sessions led by Sarah, Ben and Trev we launched into a pyramid interval session on the track, and I'm sure some of you were faster than a 4 minute miler at times!

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!