18 GoodGymers turned out to litter pick in Sheffield City Centre. Our group run took us from our start location, over to the railway station, through the centre of Sheffield and down the Moor . We collected every empty can, take-away box and sweet wrapper we could find.

The Task

Quite a different task from the previous 2 weeks. It was a simple case of picking up as much litter as we could find to make Sheffield look as pretty as possible in time for the Christmas markets opening. Our loyal Goodgymers donned their gloves and got stuck straight in. We managed to fill 6 bin bags, despite some of the streets being actually very clean.

Session 1

On arriving in the Peace Gardens we spend 10-15 minutes doing some run drills to focus on running form. The main points were:

1. Ensuring body position is tall, head high, no hunching
2. No lateral body movement (side to side)
3. Heel kicks up to the rear - this assists forward thrust, increasing efficiency and speed
4. Knees are raised to the front
5. Elbows at 90 degree angle
6. Use the arms to help create force. pump those bad boys!

Session 2

Our second session was based in a semi empty car park where we did some interval shuttle runs. Despite the efforts being short in time, the intensity was extremely high and the group worked exceptionally hard. The sets were:

1 minute work, 30 seconds rest. 45 seconds work, 45 seconds rest at an increased intensity. 30 seconds work, 1 minute rest - all out. 30 seconds work, then finish.

Then back to base

On arrival back at the hotel we did a few upper body conditioning exercises. Tri dips and press ups, concentrating on form. We then did a thorough warm down and witnessed some unfortunate wind escaping from a certain person who was very embarrassed, but confident enough to style it out.

Next week we are back in to the digging and moving type of task. Over at Heeley City farm again. This time we are helping out on the farm by moving some manure. It will be a great task and we will have lots of fun. You can register for it here Fun at the farm

A huge thanks to everyone once again. We are a great little running community and it will only grow stronger. We salute you!!!

25 energised GoodGymers ran 6k to the Mabley Green user group to load, shift and tip 1 tonne of mulch on to the bases of 50 baby trees on Mabley Green.

Awesome to have so many new faces tonight!! Hope you all had a top time and really hope to see you all again next week! (If you have any questions please drop me a mail). It was also great to see Kev visiting from Bristol for the evening.

With so many of you running it'll be great to see you come along to the Regents Park 10k on the 6th of November!! All the information about the race and link to enter can be found here. See you there!!

A powerful 3k run down to Mabley Green with a little pause for a a few targeted lower-body dynamic warm-up exercises saw us make good time on one of our longer GoodGym runs.

We picked up a troop of wheelbarrows and army of Spaces then marched back to Mabley Green to get cracking!! 35 dominant minutes of speedily loading the mulch in to the barrows before the pusher burst in to action running 150m to the trees to tip the mulch carefully on to the optimal spots, guided by Jonny from the Mabley Green User group, before sprinting back and going again. We rotated jobs to keep the pace high and got in a little Fitness Fun in the kids play park doing a military style assault course and body weight strength exercises before rotating back in to the Mulch Party.

In 35 quick-fire minutes we moved a cubic tonne of mulch and Jonny said it would have taken his team a whole weekend to get that much done!! Awesome effort!! Look forward to coming back in a few weeks to finish off the pile.

We split up in to groups for the run back the Sexy group led to perfection by Peter, who got us underway, and were chased down by some speedy running from the Speedy Crew to the Race back to Base!!.

A few static stretches and a naughtily loud round of applause finished off a great evening!!

Be great to see you all next week when we go back to our Monster Project at Core CIC to paint and clear out way to GoodGym Greatness!! Please sign up here and come along to some great Fun on a Run

Smooth shovelling

Joel