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Trev went on a group run
Group run

Spruce (up) Almighty!

Wed 13 Oct
Report written by Anwen Greenaway

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.

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Trev signed up to a group run
Group run

Ark-T Centre

Wed 13 Oct 18:00 pm
Ark T Centre, Crowell Road, Oxford, OX4 3LN
Playspace overhaul

As the nights get darker we're moving over to tasks in well-lit areas. Tonight we will be heading to a task we've done a couple of times before at this time of year at the Ark-T Centre. The Ark-T Play space gets heavy use over the summer months, and when it gets to this time of year it's always in need of a tidy up. We will be weeding, pruning, sweeping and generally giving it a thorough autumn clear up.

We will have tools, portable lights and litter pickers, but if you have a head torch do bring it along. Gardening gloves will also be useful.

Meeting options:
* Anyone wishing to run to the task as a group please meet in the car park of the Richard Benson Hall, 276b Cowley Rd at 6pm. There won’t be a bag drop available but we can use the toilets there. It's a little over a mile to Ark-T from there.
* If you would prefer to meet at the task please meet us at 6:15pm at the Ark-T Centre

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Trev completed a training run • 5k Manchester training sore knee
Wed 6 Oct
Trev completed a training run • Last Long parkrun #manchestermarathon
Sat 2 Oct
Trev went on a party

No ifs, no putts - just good golfing times.

Fri 1 Oct
Report written by Ruth

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

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Trev completed a training run • Manchester marathon training
Fri 1 Oct
Trev completed a training run • RHR. Poo run
Mon 27 Sep
Sat 25 Sep
Trev completed a training run • Track GoodGym Poop session!
Wed 22 Sep
Trev went on a training session
Training session

Giving Roger a run for his money

Wed 22 Sep
Report written by Anwen Greenaway

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!

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