I also have a Spearow with the mail for some guy but i'll get rid of that ASAP.
I recommend swapping that mail onto a spare pokemon you catch before giving it to the guy (who is east of Violet City btw). You get to keep your pokemon, get the TM, and keep the Spearow, which gives you an additional Trainer ID for the Goldenrod Lottery.
(Also, you get another item by talking to the security guard after delivering the mail!)
just started again on ss any team suggestions
It kind of depends on your starter choice. I personally like all three equally, but if I were to pick one for a smooth in-game experience, I'd go with Totodile or Cyndaquil.
Regardless of that choice, I would pick up a Mareep, and raise it to Ampharos. Its relatively bulky and has pretty good special atk, and learns some nice moves.
I would also recommend picking up a geodude (you can get it really early, go on the route west of New Bark Town and then north). It will help against the first 3 gyms if you level it up (Rock throw for Falkner and Bugsy, it resists Rollout and Stomp, and you can teach it Rock Smash for Whitney's pokemon). I dropped it soon after that, as it doesn't help too much against Morty (due to the Gastly line getting levitate), and pretty much the rest of the gyms will be able to hit it for supereffective damage (though it will help against Jasmine's Magnemites).
You can get a Gastly in Sprout tower at night. I personally love Gengar as a speedy special attacker, but sadly, unless you invest in a TM from Goldenrod department store or the Voltorb Flip minigame its stuck with Night Shade as its main attack for a while. It does get Hypnosis when you catch it, which can help catch more Pokemon, and the Normal and Fighting immunities are really nice.
So for the early part of the game, in summary, I guess I would recommend (in the order you can encounter them):
Cyndaquil/Totodile
Geodude
Gastly
Mareep
Filler(HM slave?)
Filler(HM slave?)
Drop Geodude after Goldenrod, and then round out your team. Hope that was useful!