Tonight the running club was slightly adapted as it was somewhat hot and muggy! I'm not sure anybody has mentioned it on social media!

The session was 10 x 30 second efforts followed by 10 x 20 second efforts off less recovery, definately a good one to get some speed in ones legs!

Afterwards it was onto the litter pick as we headed back to Boldmere gate.

Tonight the group did some long intervals. 8 minutes on the flat, 8 minutes of Kenyan hills, 6 minutes on the flat and then 4 30 second lung busting hill sprints! Well when I say 'on the flat' if you know Sutton Park thats not strictly true, there is always some sort of gradient to run up or down!

Once done with all the hard running we were onto the litter pick. A friendly member of the public even took the group snap!

This morning Jonny helped out at the Royal Sutton Coldfield Athletics Club, as part of the volunteers for the Young Athletes meeting, which had junior athletes taking part from across the Midlands.

Jonny was in charge of sorting the hurdles, certainly a busy job, as they needed moving, putting back up, lowering and heightening etc, so there was certainly plenty to do and another bonus is that it was done in unforecast lovely sunshine :)

Tonight we were back with the running club in Sutton Park, after a short break, followed by a new GG task at Our Place Support.

Tonight's interval session was 8 x 1 minute efforts off, 1 minute rest, followed by a 3 minute break, then another 8 x 1 minute efforts! It certainly was a tough one, but it was great to see everyone working well together.

Once done we headed to Our Place Support, where we were greeted by Danielle and our task was to weed the garden used by visitors to the charity who enjoy the quiet space.

We managed to weed a good half of the garden in 30 minutes or so, great job. Danielle was very appreciative of our efforts, commenting on how much better it looked. We''ll be back next month to finish the job :)

Jonny took part in the iconic Royal Sutton Fun Run on Sunday, representing GoodGym.

He finished 4th overall and really enjoyed the fabulous crowds on route. Managing to 'hi 5' plenty of the children as he ran into Sutton Coldfield town centre in the last 2 miles. He even managed the 'aeroplane' as he crossed the finish line!

Then he watched all the runners come in, including the firemen pulling the fire engine.

Well done to everyone else who ran :)

Tonight was an interval session in Sutton Park followed by a litter pick.

The session was 4 x 1 minute, off 1 minute rest, next was 6 x 2 minutes, off 1 minute rest, followed by a 2nd set of 4 x 1 minute efforts to really 'finish the group off'! Everyone worked really well together, it was great to see :)

Straight after the session it was onto picking some litter and we managed one large bag and even found some artwork which we decided to leave in case somebody was collecting it, or they had lost it.