Watercolour - Pendulum

Lyrics:- 'Feed the fire, Break your vision, Throw your fists up, Come on with me' - Swire Thompson

Song Choice:- There's nothing better than running whilst listening to Pendulum when you are cranking out a fast time. I shattered another Post-Guillain-Barre Syndrome PB today at Cardiff's parkrun and gave myself hope of one day soon being able to knock out a SUB 4hr marathon once again. Ironically, I did say early on in my marathon running career that if I ever did OVER 4hrs, I'd pack up!

We were all young and more stupid once...

Anyway, the interesting thing and the basis of today's blog is that a PB at any distance comes as a result of pure hard work. With every client, I've ever written a training plan for, I've always included at least three 'Long Slow Distance' runs a week, peaking sometimes at five LSD runs on consecutive days.

It's not a new theory at all, and it's been around for decades. Ernst van Aaken, a German physician and coach, is generally recognised as the founder of the long slow distance method of endurance training and if you are not in the know it's a form of aerobic endurance training where physiological adaptations include improved cardiovascular function, improved thermoregulatory function, improved mitochondrial energy production, increased oxidative capacity of skeletal muscle, and increased utilisation of fat for fuel.

In other words, it makes you dead fit!

The other main benefit 'Wiki' won't tell you is that at 75% MHR you'll be decreasing your waistline and therefore improving your PB's even more at the rate of 2 minutes per kilo of bodyweight over 26.2 miles.

You see, even if 100% of all your training was carried out at 75% Maximum Heart Rate and you ran 100 miles a week, you would make huge strides in your fitness. I ran 200 miles a week like this for four weeks during my 28 x 28 mile Marathons for 'Stoptober' and ran a 3:37 just a couple of weeks afterwards feeling 'Superfit' and 'Superlean'.

Now, I'm not saying go out and start clocking up hundreds of miles a week but if you want to do well in your events make sure you run 80% of your weekly mileage at 75% MHR and your PB's will start to crumble, especially if you add in the odd Power-Hour and ParkRun.

My confidence got a real lift today as I've been out there building my endurance and cardiovascular fitness just like I did twenty years ago, and I'll keep you posted on my journey towards 3:59:59 glory.

'Feed the fire, Break your vision, Throw your fists up, Come on with me'...

Amen

Rory Coleman - 995 Marathons - 244 Ultras - 14 Marathon des Sables

9 Guinness World Records - 8,584 Days' Alcohol Free - 432 Days' post GBS

& 1 Inspirational Running Memoir - Get your copy here.

Location: Caerdydd, Cymru

Granite - Pendulum

Bridge Talk

Lyrics:- 'Just leave this place behind, I'll clear your bloodshot mind' - Thompson

Song Choice:- 'Just how much stronger can you get than 'Granite' especially when it's being hurled at you by the 'Drum and Bass' duo - Pendulum. I'm amazed at just how many people haven't heard of them, take a listen here and see what you've been missing.

Anyway, this is a blog about being 'S T R O N G'.

I mean really 'S T R O N G'. 

'S T R O N G E R' than you've ever been before...

Because right now, you'll need to be especially if you are taking on some new 'Life Rules' or are into the first few days of being alcohol free in 2017. Right now I've got the same mindset that I had back in 1994. Ok it's a more clouded view perhaps following last year's events but I upped the training today with a six miler across and back over the Old Severn Bridge at sundown.

Old Severn Crossing Panorama

Yikes I felt 'S T R O N G', and it felt like the old me running over one of my favourite places on the planet and it was just what I needed to keep the momentum going towards this year's Marathon des Sables.

Don't get me wrong, as 'One run doesn't make a Summer' but I felt the fading sunlight shone on me for a while this evening. I'd be interested to know if the sun is still shining on your January or if the clouds are starting to gather?

More tomorrow...

Rory Coleman - 980 Marathons - 241 Ultras - 13 Marathon des Sables

9 Guinness World Records - 8,399 Days' Alcohol Free.

www.ColemanCoaching.co.uk
Location: Caerdydd, Cymru

Once in a Lifetime - Talking Heads

Lyric:- 'Where does that highway go to?' - Byrne, Eno, Frantz, Harrison, and Weymouth

Song Choice:- Another Talking Heads classic for today's blog and one of the first 12" Singles that I ever bought way back in 1981.

It marked a real changing point for me coming out of a regimented Grammar School into the hippy world of Art College, you see it provided no real clear rules or boundaries which although I like to see myself now as a bit of a maverick, I actually need.

Maybe it's a 'Man Thing' as I'm someone that definitely needs to know where my highway is going to. I only have to get in the car to know that, as I use my TomTom to navigate all my journeys however short just to know how far I am from my destination, that I'm using the quickest route and there's as little traffic as possible. Sound familiar?

Anyway, I believe that's why I've loved this running lark over the years so much. Knowing the route and mapping my progress along it has always been an integral part of any run I've ever done and the longer the better, I've found.

Going to Lisbon proved that one and maybe that's my 'Once in a Lifetime - Road to Somewhere' journey (See what I did there). Then again you don't need to run 2004km to go and find yourself. You just have to open your eyes and take in the view from your everyday journey of life.

So why not take some time out over the holiday period to think about where you are going to in 2017, it might be further than you think.

Rory Coleman - 980 Marathons - 241 Ultras

13 Marathon des Sables - 9 Guinness World Records - 8,388 Days' Alcohol Free.

Location: Thornhill, Cardiff, United Kingdom
www.RoryColeman.co.uk

Only You and I Should Know - Phil Collins

Some of the drugs I was on...

Lyrics:- 'We know you really only wanna hear, the things we like to say' - Collins

Song Choice:- Described as an 'angry long song', this 1985 offering from the 25 million copy  selling 'No Jacket Required' album is even better 'live' in my opinion. It's also one of my 'Chapter Heading Tracks' in my forthcoming 'A Rebel and a Runner' book that gets published on the 28th January 2017 - How cool is that?

Even more exciting than that is after 233 days of being first diagnosed with Guillain Barre Syndrome, I've now been given the all clear by my Consultant, Dr. Pickersgill. He said and I quote, that, 'I'd had 'it' worse than most, but had recovered better than many in a remarkably short space of time'. Great news for me and my family especially at this time of year.

What's it down to? Well who really knows?... I reckon it's been about maintaining my values and 'sticking out' from becoming a GBS victim. Running all those marathons and knowing my own mind has helped me through the 'GBS Tunnel' I believe. The Doctor also said that I was a 'Risk Taker' and that my Prednisolone eradication technique wasn't as prescribed but in my defence, I managed to kick it finally into touch in a matter of days instead of weeks or even months.

You see I know myself 'Inside Out' and if you went through what I've been through in the last 233 days - You would too.

More later...

Rory Coleman
980 Marathons - 241 Ultras - 13 Marathon des Sables - 9 Guinness World Records
8,385 Days' Dry
www.RoryColeman.co.uk

Reconnect - Knife Party

Lyric:- 'Through every shipwreck comes the chance to begin again. To rebuild anew atop the mistakes of the past'. - Swire

Song Choice:- And what a 'Friday Belter' this track is too... Have a listen here to the Australian electronic dance music combo consisting of two members of the drum and bass band Pendulum, Rob Swire and Gareth McGrillen. Harder hitting than Pendulum IMO and especially useful if you are in the middle of one of my legendary 'Power Hours'.

Anyway, if you are feeling shipwrecked today, one thing's for sure and that is one day, you'll sail again. Yep, you might be run aground for a while, but you'll float, set your course and sail off into the sunset.

It all sounds very romantic, but in reality it will happen for you...like it's happening for me right now. The only thing is, is just doesn't happen at our speed.

You have to go with the flow and I jogged a very slow three miles, my first run since Druid Challenge last Saturday. You see, it certainly wasn't the best training run I've ever had. Yet it's not surprising as I can't remember a dark November evening, running on leaf-slushy pavements around Cardiff being that brilliant anyway but it doesn't matter.

I was out there doing my thing, investing for my future. A day where I'm running in the hot, golden sands of the Western Sahara. To get myself further into the mood and with that in mind, I called in at our local 'Savers' store (Chavy but Cheap) for some new red nail-varnish to help get me back into an 'MdS Running Frame of Mind'. The male assistant , who served me, did look at me a bit strange but hey who cares...I sure don't as my feet look fab once again.

And I'm starting to feel like I'm floating again...Just.

More tomorrow...

Rory Coleman
979 Marathons - 241 Ultras - 13 Marathon des Sables - 9 Guinness World Records
8353 Days' Dry
www.RoryColeman.co.uk

Missing (Todd Terry Mix) - Everything but the Girl

Lyrics:- 'And I miss you, like the deserts miss the rain' - Smith, Sim & Croft

Song Choice:- A great opportunity to choose a great track from EBTG. I'm not sure whatever happened to them but 'Missing' and 'Wrong' have always been stand out favourites of mine.

Anyway, did you see the news today from the Collins Dictionary People about some of the new words they've included in their new tomb this year. (Pre-Christmas PR if you ask me but here goes with)...

Dude-Food, Snowflake Generation and the one I'm interested in 'Jomo'. More of an acronym like RADAR or TARDIS really but standing for 'Joy Of Missing Out'. Something I can really connect with.

You see having never seen a Star Wars movie, The Sound of Music or read a Harry Potter, Dean Karnazes or Born to Run book; I feel more than happy to celebrate the fact. I'm not sure why except I don't think I'm missing out on anything by not having done so.

I'm not sure what difference any of them would make and I must be honest in saying that none of them really interest me. I've always been more interested in what I'm doing rather than anyone else, but maybe that's a question of ego. Understanding Quidditch doesn't have much relevance in my world.

Don't get me wrong, if I'm interested in something I'll learn everything I possibly can about it and then remember it forever. That's part of my personality make-up and makes me want to stick out from the crowd. You can now see why committees and team-sports have never been my thing.

It doesn't matter as knowing this is very empowering and used in the right way means you never miss anything. You only miss out on the stuff that isn't important.

What do you need to miss out on?

Rory Coleman - 977 Marathons - 241 Ultras - 13 Marathon des Sables - 9 Guinness World Records - 8338 Days' Alcohol Free.

Location: Cardiff, United Kingdom

Doctor Doctor - UFO

Lyric:- Living, loving, I'm on the run - Mogg & Schenker

Song Choice:- Another massive song from the 70's that illustrates tonight's blog quite nicely - Funnily enough my son's band supported UFO only a few years ago and I was lucky to meet what was left (literally) of the band. Anyway, take a look at the Spinal Tap Remix version here.

The song has a particular resonance with me you see, as today was my first drug-free day since April. I'm now on alternate on/off medication days so I'm really hoping my Doctor has thought through my exit strategy from the grips of Prednisilone very carefully, so I can carry on living, loving and being on the run for a long time to come.

How anyone ever comes up with strategy, God only knows, as the problem with any neurological condition, is all down to opinion. And I'm now living on some shaky old ground until 14th November when I get the next instalment of my prescription. Blasting and starving one's adrenal glands in such a way can't be all the good for you...can it? I will be glad to be off it all together one day, I'm sure of that.

I'll keep you posted with my progress, when I have some feedback. Until then, it's business as usual.

Rory Coleman - 977 Marathons - 241 Ultras - 13 Marathon des Sables - 9 Guinness World Records 8336 Days' Alcohol Free.
www.rorycoleman.co.uk

The Musical Box - Genesis

Lyrics:- 'And the nurse will tell you lies of a kingdom beyond the skies. But I am lost within this half-world, it hardly seems to matter now.' - Banks, Collins, Gabriel, Hackett & Rutherford

Song Choice:- A brilliant song from their 1971 Nursery Cryme album. A really fitting choice as in less than a week, I've seen Pink Floyd and Genesis play live, and play all their best tunes too... OK it was two great tribute bands, but who cares as they were both scarily as I remember seeing the real bands way back in the 70's.

Last night's tribute band, 'Musical Box' came courtesy of some old school friends of mine whom wanted to accompany a post GBS get together, with the music we grew up on, loved and adored in our teens. For a couple of hours, we were teenagers again and sang along word perfect to a note perfect gig. Luckily for Dave, David, Simon and Phil I wasn't in the wheelchair they'd imagined I'd be in, which was a good job considering the amount of steps at the Leamington Spa Assembly Rooms.

It's funny that none of them look or seem any older and thanks for organising the surprise chaps, it was most generous of you :-)

Anyway, I find it's always good to get a good life flashback and a dose of nostalgia every now and again but I wondered which current artists will have a tribute band of their own in the future? The X-Factor winner doesn't last more than a single, so I'm not expecting to see a 'Honey Bee' in 10 or 20 years’ time but I do hope my current favourite 'Public Service Broadcasting' will have had their tunes immortalised. If you have yet to hear them have a listen here.

Maybe there's a lesson here and it's not only a case of 'That's what I call music' but 'That's what I call living' too.

What number album are you up to?

Rory Coleman

976 Marathons - 241 Ultras - 13 Marathon des Sables - 9 Guinness World Records

www.RoryColeman.co.uk