A small, but perfectly formed, intrepid team battled gusty Gertrude to gallop gazelle-like towards Catford and the task ahead.

After an introduction to all things GoodGym and a wickedly warming round of shin-tag (not competitive, eh, Sarah?), we ran out past Lewisham Library, alongside the fire station, past the steeple of St Mary's and skirting Lewisham Hospital, to reach our hilly destination. Our job tonight, was to continue the superb work that was started on Monday, so we carefully unpacked our rollers and brushes and set to with the magnolia, freshening up some accommodation for Action for Refugees in Lewisham. The chatter about the January Challenge (well done to all who have taken part, amazing stuff!) and what we might normally be doing on a Friday night, made the time fly by and we were wrapping up our brushes before we knew it.

Out and into the 'breeze' we went, talking all things downhill as our feet carried us towards the park. Here we set off with a bit of fartlek (speed-play, people, stop snorting at the back), some running drills to look at form, focussing on picking up our knees ('running on hot coals') and tucking our heels under our glutes. Putting everything together, a short hill sprint was tackled before a little arms-in-the-air to reinforce that feeling before heading back to our start point.

Here we checked out our distance - just over 5k - and did some good, deep stretching, sharing some tips on how to really get into those tight glutes and ITB bands.

If Friday night is not your thing, don't forget, we normally meet on a Monday at 6.45, so sign up to the next session here.