Friday, 21 July 2017

Match of the Day - Genesis

Winning more now than ever...
Lyrics:- 'The only way, to spend your Saturday' - Banks, Collins, Hackett & Rutherford

Song Choice:- Well it's not surprising that Steve Hackett left the band after recording this EP, and it's very rare that I pick a really DUFF track for my blog but this 1977 shocker from Genesis illustrates my thoughts perfectly going into the weekend on what might be a better way of spending your Saturday.

For instance, from the end of next year you'll be able to come Wales for free! Wales is such a cool place right now. You see, it's been announced today that we're scrapping the entry fee into God's Country over the two Severn Crossings to increase trade and tourism.

It's great news and I reckon I've personally paid for at least one of the bridges over the past few years with all of the crossings I've done - I'm not sure where the missing £167,000,000 will come from though that the tolls currently produce but maybe the Welsh Government is hoping that the tax on the extra income brought in by dropping the tolls will pay dividends? Hmm...I'm not sure either?

Anyway, back to 'Match of the Day' bit and the Severn Bridge toll is just a drop in the ocean against we spend as a nation watching other people play sport on a Saturday afternoon. The numbers are mind-blowing when you consider that you can actively take part in sport, as the BBC's #GetInspired campaign encourages for £0 - yep a bit fat zero at your local parkrun. Considering the BBC pay Gary Linekar £2,000,000 for his TV 'Anchorman' role, and if the reports are correct, Alan Shearer £450,000 for his 'Punditry' it's all seems a crazy way to spend the licence fee when the cash could be used in much more positive way.

Sadly, the modern-day game of football is a 'Network Marketing Dream'. Back in 1977, the above song's lyrics mention a player's transfer fee of being £440,000 - well that's less than a week's wages for Gareth Bale nowadays, and he's only one of many at the top of this particular money pyramid.

And who's funding it? Well that's the 'Football Fanatic'. The guy buying a season ticket at a Premier League Ground for 19 games a year at a mere £1,000. Add in a Sky subscription all the travel, home shirt, away shirt, casual third shirt and multiply that by a few hundred thousand similar fans and you can easily see how the cash stacks up.

I've nothing against the game and if it floats your boat, well that's fine by me. I'll freely admit that I love the World Cup and Euros but the weekends, are for living out your own sporting dreams and achieving your own personal goals rather than watch other people try and score theirs - I mean you are not even guaranteed a good match or even a result. At least with my approach you are in charge of your own destiny and enjoyment factor.

You can win your own 'Champions League' every year...

So enjoy the weekend 'Match of the Day' free for at least a couple more weekends and have a great Saturday especially if you are trying to smash out a new 5km PB.


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,598 Days' Alcohol Free - 446 Days' post GBS
Inspirational Running Memoir
Location: Cardydd, Cymru

Thursday, 20 July 2017

All Stood Still - Ultraxox

New Romantic Cool? v 80's Nightmare
Lyrics:- 'The lights went out (The last fuse blew)
The clocks all stopped (It can't be true)
The program's wrong (What can we do?)
The printout's blocked (It relied on you)' - Ure

Song Choice:- Vienna has to be one of THE albums of the early 80's and has so many great tracks including Mr X, Western Promise and this one, All Stood Still as well as the incredibly well known title track Vienna, itself. I won't bash on about that only ever getting to #2 being held off the top spot by Joe Dolce's Shadapp you faceas we are all too familiar with that story (poor old Midge Ure never has lived that one down).

It really was the miss of the decade, well in popular music terms anyway. 

However, the song's well worth the listen and as you'll see it's no wonder the 'Synth-Based New Romantic' style was somehow never going to last and by 1990 most of the 'New Romantics' were more 'Old Romantics'. Those that had survived, had become more mainstream and well into long-term music careers like Duran Duran and Simple Minds. For these bands, they'd gone from being rather awkward and geeky, to well polished performers who were more stadium sized bands rather than the Arthouse Club Acts, they'd started out as. 

Sadly Ultravox didn't make the cut. The changes? Well, they happened super-slowly and it's amazing how much some these performers had changed by the end of the decade.

Oh the point of all of this? Well it just got me thinking about how much we change and will change in each of the decades of our lives. It's something we don't see ourselves when we look into our bathroom mirrors each morning, as the change happens with the speed of a 'Stop Go Animation' at a ridiculously slow rate. Sometimes, it's only our friends and family who have the courage to announce our transformation from one stage to another.

Watch Matthew Perry's transformation over the ten series of 'Friends' to see how much one person can change and how lifestyle is reflected in how they look. It's amazing how we judge people by how they appear and especially how they are turned out. 

It happens every day, all day, everywhere you go, never forget that. We are all constantly being judged.

The image you project is a clear statement of who you really are and reflects your standards and ideals. It might be worth looking at your own reflection and see if it's changed since 2007, as the clocks haven't stopped and nothing stands still. Remember, whatever your lifestyle is now, will be reflected in how you look in 2027 and in your health.

It's well worth a thought...


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,597 Days' Alcohol Free - 445 Days' post GBS
Inspirational Running Memoir
Location: Cardydd, Cymru

Wednesday, 19 July 2017

99 Red Balloons - Nena

Nena's world soon went POP...
Lyrics:- 'Panic bells, it's red alert' - McAlea

Song Choice:- Yikes when you go looking it's amazing what you can find out eh? A simple reference for a song with Balloon in the title revealed a different story from the one I remember from 1994 when Nena, and her hairy armpits, graced Top of the Pops with her UK one-hit-wonder (well in Top 40 terms anyway).

Wiki says of the song that drove me a bit potty at the time if I'm being honest says:-

The lyrics of the original German version tell a story: 99 balloons are mistaken for UFOs, causing a general to send pilots to investigate. Finding nothing but child's balloons, the pilots decide to put on a show and shoot them down. The display of force worries the nations along the borders and the war ministers on each side bang the drums of conflict to grab power for themselves. In the end, a 99-year war results from the otherwise harmless flight of balloons, causing devastation on all sides without a victor. At the end, the singer walks through the devastated ruins and lets loose a balloon, watching it fly away.

Who'd have thought that...

Anyway, for the purposes of today's blog it's about what happens when just one of those Balloons goes pop. You see disappointment is such a corrosive thing. You see even the slightest blemish can send folks world into a complete tail-spin and can undo months and months of hard work in just a split second.

In my experience, people are always the biggest disappointment. The biggest bang of any Balloon that's ever been blown up is usually from someone not doing the right thing - Yet the person we get most disappointed with is OURSELVES.

I had a real setback recently, a real kick in the pants and yep, it would have been far too easy to give in and become a recluse into 'Climbing back on the Bicycle after a fall'. Trying to make sense and gather strength and resolve from the negativity that surrounded the experience took time.

I've always said it's not how you get knocked down, it's how you get up that counts. Time-after-time-after-time it's proved to be right. Yes it's a shame that we mess up, don't perform as we'd wished and things didn't pan out like we thought they would BUT there's always time to regroup, rethink and re-energise ourselves. Not necessarily to try harder but to make sure when things go POP the next time, we keep going and miss out the deflated stage that stops any forward progress.

Has your World gone POP or are you still trying hard to single handedly BLOW it up? Or is someone trying to BLOW it up for you?

Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,596 Days' Alcohol Free - 444 Days' post GBS
Inspirational Running Memoir
Location: Cardydd, Cymru

Tuesday, 18 July 2017

The future's so bright I've got to wear shades - Timbuk3

Back on the Malvern's
Lyrics:- 'I'm doing alright' - MacDonald

Song Choice:- I wanted a song that reflected my thoughts on the year that's gone by and what lies in store as we head into the second part of 2017 and beyond.

You see today was a great day as our 'Annual Lady Coleman's Birthday Pilgrimage to the Beacon at Great Malvern' celebrations were re-instated after last year's non occurrence due to my being ill.

Malvern is a special place for us as we both have great childhood memories of happy times on the hills above the town.

It was a proper little family event too, made even more special by Jack (2) walking all the way to the top and Charlie (1) being the youngest person to be pushed to the summit all day i would imagine.

The other factor, apart from our Birthday Girl enjoying her walk, was that it was somewhere this time last year, that I never thought I'd never be able to see again - without some special help and a very powerful wheelchair anyway...

If you remember, I had a few bottom lip quivers out in Morocco at the MdS earlier this year but the interesting thing today was that I felt a real calm about being at the top 425m high summit with my brood.

You see, I feel like I've moved on from thinking about the past and really I'm now only thinking of what lies ahead and how bright the future really is, now that I'm returning to somewhere near my old level of health and wellness.

I often quote the line 'The future's bright etc.' and this time I really mean it as whatever's in the past has gone and if you need to be liberated, there's always time to go and run up a mountain to find out that you are glad to be alive, with the whole bright future ahead of you.


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,595 Days' Alcohol Free - 443 Days' post GBS
Inspirational Running Memoir
Location: Great Malvern, Worcestershire

Monday, 17 July 2017

Desire - U2

A 'Burning Desire' Ho ho...
Lyrics:- 'Gonna go where the bright light and the big city meet' - Clayton, Evans, Hewson & Mullen

Song Choice:- Yikes, I chosen this song quite often it would appear, so it's connotation must have had a profound effect on me over the years. That's for a long time too, as 'Rattle and Hum' is now thirty year's old and is still one of my favourite live albums BTW and is probably marks U2 at their best IMO.

Anyway, the dictionary definition of 'Desire', as a noun, is 'A strong feeling of wanting to have something or wishing for something to happen'.

Wow, it's such a strong word...and something that's very difficult sometimes to achieve.

You see it all comes back to the 'Ambition' versus 'Ability' debate I've found and its one that I've often written about and one that keeps cropping up in my day-to-day dealings and interactions with most of my clients.

I love 'Ambition'... I mean without it, where would we be. I'm a very 'Ambitious' person and will admit that even though sometimes it's been my undoing, I'm only too aware that it's part of my DNA, which I've learned to control and hopefully use to my benefit.

However, 'Ability' proves to be the limiting factor and this is where 'Desire' comes into play. It all depends how much you want something happen IMO. If it's an 'All Costs Desire' and more important than anything kinda thing, then you'll probably get what you want. If not, well you may as well not bother, as it probably won't happen. It's amazing how many people 'SAY' they want to achieve something yet what they 'Desire' is a long way down their list of 'Priorities'. 

Keeping ones 'Focus' and 'Determination' for an extended period of time, is the limiting factor and one where often many people fail.

So, on a fresh Monday - Forget the past, it's gone and instead 'Refuel your Desire'... and let your 'Ambition' match your 'Ability' for once. You can achieve 'ANYTHING', if you want it enough.


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,594 Days' Alcohol Free - 442 Days' post GBS
Inspirational Running Memoir
Location: Caerdydd, Cymru

Sunday, 16 July 2017

More than this - Roxy music

Lyrics:- 'There was no way of knowing' - Ferry

Song Choice:- I loved Roxy's 1982 album 'Avalon' when it came out and 'More than this' has always been one of the highlight tracks on it in my opinion.

It more than highlights my thoughts on an action packed weekend both in the running world and also in the world of professional sport. You see, I love watching the British Grand Prix and the Wimbledon Finals as this is where dreams are made and careers are made or destroyed by a either a split second or the thickness of a white line. Sure, the rewards are massive but the honour is always greater. Federer and Hamilton  are most worthy winners eh?

It pushes me on to try and deliver in my own world, look at my own shortcomings and drives me on to make my own successes more satisfying.

Ask any runner what their favourite race is and they'll probably tell you it's one they've won or one where it's been a personal best - One where they've given everything and  run their absolute fastest. For instance I wouldn't trade my 3:24:21 marathon PB for anything as it was a real landmark day all those years ago in back in 1996.

The thing is, twenty years on, I therefore have to consider where I can still achieve things and feel the same feelings of achieving 'personal bests' that I did back then.

Well that comes down to how hard you push yourself. How high you set your bar. How much you are prepared to go 'More than this' or more than what you are giving things right now.

You might think that what you are doing is more than enough. The interesting thing is, if you were to find another gear and get your head down, you'd find out that you'll surpass all of your wildest dreams and expectations and be great than you'd ever think you could be.

Looking at folks results over the weekend whom I coach, they are discovering just that.

And if you are struggling, give it a they as you'll only know if you do...


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,592 Days' Alcohol Free - 438 Days' post GBS
Inspirational Running Memoir
Location: Caerdydd, Cymru

Saturday, 15 July 2017

Push it - Salt N Pepa

Lyrics:- 'How to become number one in a hot party show' - Azor, Brito, Davies, Giles, Green, James, Jones & Thomas. 

Song Choice:- 'I've always loved this 1987 classic which incidentally was co-written by Sir Ray Davies of 'The Kinks' - Yikes, he really 'Got me' with that one.

Anyway, if like me you were at a parkrun this morning, I wonder how competitively you 'Pushed it'? For the 'Family Coleman' it was there as an intended gentle Saturday jog-round with us starting absolutely last out of a field of 675 people armed with a double-buggy, loaded up with our two small boys. I'll hasten to add here that I wasn't the one pushing...

Anyway, it started out as a light-hearted affair as it took well over a minute to cross the start line and well over 10 minutes to slowly dodge through the running-traffic until we hit the open fields where Lady C said the 'Red-Rag-To-A-Bull' comment, 'You are not going for a sub-30 today then?'

Hmm... and you know, I did try to resist but after a slow start, which made for a good warm up, it didn't feel right just to chug around as this time last year, I couldn't even walk. Not 'Pushing-it' would therefore have been a crime, well that's what I told myself as I lurched past at least 10 people as I went into my normal parkrun running speed.

Our miles went 10:17, 9:00 & 8:26 with the last 0.11 of a mile at 7:51 pace - it felt bloody brilliant! - Oh we did 29:38 if you are interested and overtook 269 people.

That sub-25 with a flying start is now well on the cards or even quicker if I train hard. My 'Run hard or go home' will now be my parkrun mantra, even when we are out jogging as a family, as Jenny can do 24 minutes with the buggy on a hilly course. She's the one to really beat (With the Pushchair of course)!

How hard did you 'Push it' today?


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,591 Days' Alcohol Free - 437 Days' post GBS
Inspirational Running Memoir
Location: Caerdydd, Cymru

Friday, 14 July 2017

Undo - Grey's Anatomy

'There's no 'Undo' button. There's only hoping we can learn, we can change. Right? We can do better'. - Meredith Grey

Today's Choice:- I find some great 'Soundbites for Life' in the strangest of places sometimes. Grey's Anatomy has been a firm favourite boxed set in the Coleman Household for 13 seasons now. Over the years, it's creator, Shonda Rhimes has conveyed a complete spectrum of medical and ethical scenarios and has deliberately heavily featured characters regardless of race or sex that can convey the messages and life-lessons  her audience can easily engage with. If you've never seen the show, it's well worth a look and most heartwarming at times.

At the start of each episode, there's a narration usually by lead character, Meredith Grey. The 'Undo' comment above is in one such narration that really caught my attention when I saw the show..

You see, if like me you design your own newsletters and website content, have you ever considered during that creative process just how many times you hit the 'Control + Z' keys? Without the 'Undo' facility it would be virtually impossible and the occasional 'Control + S' keeps what we've designed safe as there's nothing worse than things crashing unexpectedly.

Without those commands, the whole process would be a nightmare, just like it is in real life where the 'Control + Z' simply doesn't exist.

I mean,what things would you 'Undo' if you had the chance. Not the big ones, the massive life bloopers we all have rattling away in our cupboards or the accidents that by no fault of our own gave us the fright of our lives at one stage or another. Yikes, I can remember a couple of bicycle fails that really smashed me up at the time which I would have instantly 'Undone' - Then again forty years on, you'll never see me on a bike so I must have learned something from hitting the front of that Austin Maxi!

Therefore, perhaps have to 'Learn' rather then 'Undo' and Meredith finishes this episode by saying 'What's done is done. But the future is ours to choose.' 

So choose wisely folks...


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,590 Days' Alcohol Free - 436 Days' post GBS
Inspirational Running Memoir
Location: Caerdydd, Cymru

Thursday, 13 July 2017

Head Full of Dreams - Coldplay

Lyrics:- 'You can see the change you want, to be what you want to be' - Berryman, Buckland, Champion & Martin

Song Choice:- Well Coldplay surpassed all of my expectations and probably those of the all the 70,000 people crammed into every inch of the ‘Principality Stadium’ in Cardiff I’d say, last night. Yikes, how concerts have moved on in the last few years and this easily overshadowed my hallowed memories of seeing INXS and U2 in the 90's as the sound, lights and colours were so electric, as was lead-man Chris Martin – He simply gave it 100% and his enthusiasm throughout was totally infectious.

This being the last concert in the UK, (for ‘some time’ he said on a couple of occasions), did make it feel like a 'Chapter' was being closed for the band and a ‘New Dream’ was possibly being developed as the performance and stage-management would be hard to surpass - it's as bigger show as you'd now ever get. The whole flashing wristband that co-ordinated with the songs lit up the stands in a way I’d never seen before in any arena.

So how one would go about changing at that level? Well I’ll never know but maybe every change process jumps through a similar number of hoops when we want to make things happen.

In my experience, I like to get things straight in my mind first. Get some real clarity about what I’m trying to do and how I’m going to do it. Having a clear mental picture of me completing the task in hand makes a huge incentive.  With perfect 20-20 vision on where I’m going, I find I can get my foot hard to the floor and drive-on ‘Goal-Bound’ free of distraction at speed. The only drawback with my method is that it takes a lot of time and patience to get things perfectly lined up, ready for action.

Seeing ‘The CHANGE you want’ through ‘The Fog of Life’, well there’s the rub but isn't so hard perhaps once you get to grips with where you are going next, once you know where that is.

At the end of the day – It’s your life and your journey, no one else’s... So 'Live' the Dream don't just leave them in your head eh?


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,590 Days' Alcohol Free - 436 Days' post GBS
Inspirational Running Memoir
Location: Caerdydd, Cymru

Wednesday, 12 July 2017

Always in my Head - Coldplay

Lyrics:- My body moves, goes where I will – Berryman, Buckland, Champion & Martin

Song Choice:- On a day that I’ll see Coldplay at the Principality Stadium in Caerdydd, it seems only right to choose one of my favourite Martin penned tracks. Hopefully I’ve picked one that reflects how I feel today as I sit on the train, London bound on the 0512hrs ‘Red-Eye’, ready to engage in being ‘Awesome’ rather than ‘Average’ at Threshold Sport’s first ‘Net-Walking’ event.

‘Always in my Head’ is yet another example of Chris Martin’s enduring magical songwriting genius which has produced hit after hit and success after success for nearly twenty years. As a modern-day ‘Rock Band’, their continued success is unparalleled.

So why is that? And why do I think it’s relevant to me and today’s blog?

Well, I was asked to ‘Distill’ my ‘Mindset’ as part of a ‘Personal Development Programme’ that I’m on right now. Getting this down on paper in one sentence or soundbite, is proving virtually impossible as it’s a totally natural process that’s hard-wired into my DNA – but I’m going to give it a real go. It’s going to take me a few days to compose and I’m going to need Lady C’s help to get it just right for sure.

And that’s where Coldplay come in. I mean I’m not Chris Martin but in their analogy what makes Coldplay, Coldplay? – Hmm, well that’s simple, it’s a blend of Chris Martin’s ability, musicality and personality supported by the rest of the band and a producer and engineer that can take that ability and give it the 100% Elite Star-Quality we have become used to.

At the heart of things, Chris Martin’s ‘Unique’. And I can’t quite put my finger on quite what it is as he’s not an outstanding vocalist or performer but somehow there’s a ‘Magic’ and ‘Stage Presence’ that’s infectious. Maybe it’s his enthusiasm that’s the key to their success and I wonder what his ‘Mindset’ might be as they start developing ideas for their next album.

Has he ‘Distilled’ his ‘Mind-set’?’ or is it just hard-wired into his DNA too?

Maybe it’s something you’ve either got or you haven’t. I mean what is the ‘Magic Sauce’ that makes things happen? Means that you never give up, that people find intimidating, that drives you on at all costs, that if you could bottle it would be worth millions…

Well that’s my mission to find out, articulate and deliver. Something I’ll be considering of course when I’m watching Coldplay tonight as the core-elements of my ‘Mindset’ are ‘Always in my Head’.


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,587 Days' Alcohol Free - 435 Days' post GBS
Inspirational Running Memoir
Location: Caerdydd, Cymru

Tuesday, 11 July 2017

One Vision - Queen

Dan minus 31kgs
Lyric:- 'One flesh, one bone, one true religion. One voice, one hope, one real decision' - Taylor

Song Choice:- On 'Weigh-in-Tuesday' it seems only right to choose a track that reflects what's really necessary to make things happen for anyone chasing their dream - namely 'One Vision'. This Queen track released all the way back in 1985 has Freddie at his 'Hammer to Fall' best IMO and I love this live performance at Wembley Stadium on July 12th 1986.

Yikes, 31 years on and how about giving it some thought today about what your 'One Vision' is. The one that's driving you on? You know the must 'Do or Die thing' that's occupying your every waking moment.

Talking to Dan Mullin this morning, I know exactly what his is and where he's going. The funny thing is after losing a whopping 31kgs (68lbs) of excess body-weight since March 1st, he is still 'overweight' at 100.1kgs and is now only really starting his journey of fitness and ULTRAmarathon glory he's set his heart on. Hopefully the 'Energy-Vampires' that are already saying 'Enough is enough' will change their tune as he heads onto a more healthy 85kgs and claims his 'One Vision' and hail him, like me as a 'Winner'.

The Guy's a Superstar and if you are struggling doing that last 15 minutes on the treadmill or salivating over a 'Finger of Fudge' in a queue. Take heed from our Dan as neither of them are on his agenda.

As there's only one way to become a winner at the 'Game of Life'...


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,586 Days' Alcohol Free - 434 Days' post GBS
Inspirational Running Memoir
Location: Caerdydd, Cymru

Monday, 10 July 2017

Turn No More - Public Service Broadcasting (featuring James Dean Bradfield)

Lyrics:- 'Stand Firm' - Producer J Willgoose Esq.

Song Choice:- I'm loving getting to grips with PSB's latest 'Concept Album', Every Valley. The album's story depicts the history of the mining industry in Wales but more specifically chronicles the rise and decline of the country's coal industry. 

Mining in Wales provided a significant source of income to the economy of the country throughout the nineteenth and early twentieth centuries being key to the Industrial Revolution. Wales was famous the world over for its coal mining and Welsh Coal was said to burn at a higher temperature and brighter than any other coal. By 1913 for instance, Barry had become the largest coal exporting port in the world, which is some accolade and a far cry from it's now Gavin and Stacey fame.

The above track, 'Turn no more' features the 'The Manic Street Preachers' James Dean Bradfield on vocals  whom I often say 'Hello' to at 'Cafe Castan' in Llandaff Fields near my home - His voice compliments PSB’s unique blend of ‘Art Rock’ and film archives of years’ gone by and instantly got my hair standing on end on the very first listen and hitting the replay button instantly. Next time I see him, I’ll let him know just how much I love this song already and I'm looking forward to hearing it live on their tour which lands in Caerdydd in October.

Anyway, it’s the ‘Stand Firm’ lyric that I’m interested in for today’s blog as it’s easy to do any new regime for a day, a few days or even a week – Keeping it going for a month and then on past three – a whole new ball game.

Some ways of making it happen are to have some words to accompany the process:-
  • Stand Firm
  • Endurance
  • Durability.
Well, they are mine... These are the focus for me as I march on towards my sub-4 marathon goal and dream of full recovery from the Guillain–Barré Syndrome. I'm not daft as I know that these goals won't happen overnight but with the above words in place it will make me sharpen my focus and keep me out there bashing out the miles and enjoying getting to grips with ‘Standing Firm’.

What three words would you choose?


Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables
9 Guinness World Records - 8,585 Days' Alcohol Free - 433 Days' post GBS
Inspirational Running Memoir - Get your copy here.
Location: Caerdydd, Cymru