The sun was shining and there was a breeze within reach as we saw out the heatwave promoting Goodgym! Word was spread down Tiverton Road in Selly Oak as we posted 200 leaflets. Great session for getting the steps in and kudos to Eve for bookmarking it with canal runs from the city centre!

Tonight a team of 5 took on a very relaxing 4km run up the River Rea Valley Path picking up litter. We managed one full bag and the path looking lovely.

Big kudos to Rich, James and Laura, fresh from their successes in the Birmingham 10K and Half Marathon!

Tonight we tried a new session out on the cinder track at Rowheath in the sunshine. The advantage of this is that you're never more than 400m away from anyone so noone is left behind!

The interval workout builds speed endurance and increases and improves lactate tolerance. It is ideal for runners training for 5K to half-marathon distances. Good news for Laura who is doing the Birmingham Half Marathon in May.

We did 8-10 x 400m workout. Typically run at 5K race pace with short rest of 60 seconds, it improves running economy, mental toughness, and cardiovascular efficiency.

Well done to Laura and Morwenna for completing 8 lots of 400m 💪🏼💪🏼 not an easy feat in the windy conditions but they smashed it!

Tonight we had a magnificient attendance of 13 people at the task to move 2 tonnes of sand at St Thomas Nursery.

Jonny, Morwenna and Emily ran to the task from The Good Intent to meet the rest of the group at the task.

Chela, Klaudia and Thea joined us for the first time and really got stuck in to the job in hand, which was to move the sand into the 'beach' for the children at the nursery to play in. The group quickly went into 2 groups, doing the 2 different bags. Spades, saucepans and shovels were used, with then the wheelbarrows emptying the sand onto the beach! The pun has a little nod to Rory Mcilroy's Masters triumph on Sunday evening.

In around 25 minutes we were done! There even was time to build a few sandcastles.

The task owner, Laura was delighted with our efforts :) After a group photo we all headed off, James, joining the other 3 runners for the run back to the Good Intent.