Tonight's running session and litter pick was attended by a feline friend! Yes Jake the cat (saw his name on his collar) was very friendly and kept a beedy eye on the runners making sure nobody was slacking!

Tonight's session was 6 x 30 second fast efforts, off 30 seconds rest, then 10 minutes of tempo running, followed by more shorter lung busting 1 minute efforts, six of those in total.

Once done, Jake the cat followed us for a while on our litter pick around the local housing estate, the most bizarre find on our litter pick was several ping pong balls! A very random type of litter indeed!

Yes, this morning we had lovely sunshine for the Parkrun.

Paul, Steph and Heidi were marshalling, while Jonny ran it and then handed out GoodGym leaflets afterwards.

Some of my weekly running club also joined in the leaflet handing out bit :)

Yes tonight there was an amazing full moon and it also wasn't raining, we even saw that yellow thing in the sky today!

So tonight's session was a 10 minute tempo effort, followed by 10 tough hill reps of 45 seconds with jog back recoveries to really get that lactic acid built up! You could tell everyone worked to there maximum with everyone bent over with their hands over their knees after the last rep!

Once done we did a slightly different route for our litter pick. The equipment tonight been kindly brought along by Becky who did her 1st GG session. We managed to get a full bag full tonight, with a mixture of cans, cardboard etc, so a top job done :) Hopefully by now the group have got their feet up resting those pretty obliterated legs!

Tonight we certainly had some laps before scraps!

The group had a tough interval training session of 6 630m laps, with 2 minutes rest between each one.

Everyone ran really well pushing each other along, in the drizzly rain.

Once done we had a quick litter pick around the same 630m loop, before heading home to dry off!

Tonight the group certainly picked up the pace with some faster intervals. Yep this week we were back down from our 1k and 2k efforts, to the faster 1 minute efforts, off 1 minute recovery.

16 intervals in total, equalled a very good night's work, followed by a litter pick in the streets we use for our intervals.

Tonight, the session was tempo running based. Yep the theory behind the session was to increase the runners anaerobic threshold, essentially in laymans terms being able to run faster for longer.

Once the tempo efforts were done it was into some lung busting 1 minute efforts. This was followed by a quick litter pick.