Feeling a Moment - Feeder

We are often told to ‘live the moment’, to focus our attention on what’s happening right now, rather than dwell on the past or worry about the future. I wonder if you doing that right now?

It’s tricky to say for sure in our constantly changing world full of distractions, deadlines, and digital notifications. The thing is if you can ‘feel the moment’, the results are really rewarding.

To be at one with your surroundings, emotions, thoughts, and actions without judgment or resistance involves being mentally and emotionally rooted in the ‘now,’ rather than mentally time-wading through memories or future predictions. It becomes a powerful antidote to stress, anxiety, and burnout.

You see, when we’re not distracted by regrets or what-ifs, we respond more thoughtfully to our circumstances. Simple things such as the warmth of the sun, the taste of good food, or the sound of children playing happily - these small but vivid experiences that often go unnoticed when our minds are elsewhere, can bring genuine happiness and peace.

Living in the now enhances relationships. By giving someone your full attention, listening without interrupting, observing without judging, you create space for better understanding being truly present shows respect and builds trust. Superficial communication becomes meaningful engagement.

However, living the moment does not mean ignoring the past or future. Reflection and planning have their place. It’s all about balance - learning from the past, planning for the future, but living in the present. And instead of imagining worst-case scenarios or reliving old disappointments, we can focus on what is within our control right now.

Living the moment is not about perfection it’s about being aware whenever the mind wanders - it’s a skill that improves with practice. By embracing the now, we build resilience to face life’s uncertainties when they happen.

In a culture that often glorifies being super-busy, choosing to live the moment, can feel quite rebellious but then again, it’s your life, your world, and you can choose how to live it. I mean, these moments are yours and yours to spend how you wish. Spend wisely and my advice is to live every moment like it’s your last. Amen.

1,216 Marathons - 289 Ultras - 18 MDS - 9 GWR -  1 Life

I don't remember - Sir Peter of Gabriel

I like to think I have a good memory, in fact on certain topics, even a photographic recollection of what I’ve seen. Numbers, places and faces have been burnt into my memory banks. I can recall the number plate from my driving test back in 1986 – LWD 345V – there I told you and Mrs Jackson the examiner and the date, and my driving license number even. I always say that whilst we are on this planet, we are making memories.

You see, memory is one of the most fascinating and essential aspects of human cognition. It shapes who we are, influences our decisions, and enables us to negotiate daily life. Despite its importance, human memory is fallible. In fact, it is highly selective, malleable, and prone to error. Whilst we often assume our memories are accurate reflections of the past, research shows that they are more like reconstructions, subject to biases, gaps, and reinterpretation. So, how good are we at remembering?

I believe I’m pretty good but am I really? 

Well, the answer is complex and depends on various factors, including the type of memory, the context, and emotional involvement.

Types of memory

To understand our ability to remember, it’s important to consider the different types of memory. Broadly, psychologists divide memory into three main types: sensory memory, short-term memory (STM), and long-term memory (LTM).

• Sensory memory holds information for a very brief period, fractions of a second. For instance, the image of a face you pass on the street is held here momentarily before it’s either discarded or transferred to short-term memory. I have my own built-in facial recognition, don’t you? I always believe I know if I’ve met someone previously.
• Short-term memory allows us to retain information for seconds to a minute with a capacity of about five to nine items. Hmm, I’m not so sure about this one!
• Long-term memory stores vast amounts of information over long durations, from minutes to a lifetime – my speciality I’d say.

Our ability to remember differs vastly depending on which of these systems is in use. While we can store an impressive amount of information in long-term memory, short-term memory is notably limited and fragile.

The reliability of memory

One of the most revealing insights from modern psychology is that memory is not a perfect recording device. Instead, it is reconstructive. Each time we recall a memory, we essentially recreate it, filling in gaps with plausible details, influenced by our current emotions and knowledge.

Our memories can be implanted or manipulated. In some cases, people have been led to ‘remember’ entire events that never happened. This malleability is a stark reminder that memory is less about storing static data and more about active construction.

Forgetting

Forgetting is often seen as a flaw of memory, but it plays a vital role in cognitive functioning. If we remembered everything, our brains would be overwhelmed with irrelevant details. Forgetting allows us to prioritise information and focus on what matters.

Forgetting occurs for various reasons:

• Decay, where memory traces fade over time
• Interference, where other memories disrupt the retrieval of specific information
• Retrieval failure, where a memory exists but can’t be accessed at a given moment.

Although forgetting can be frustrating, it reflects the brain’s strategy of efficient information management.

Emotion and memory

Emotion plays a powerful role in memory retention. Emotionally charged events are often remembered more vividly and for longer periods. This is why we remember where we were during significant events, such as a national tragedy or a personal milestone.

However, emotional memories can also be distorted. Trauma, for example, can alter the way memories are encoded and recalled. In some cases, people may suppress traumatic memories, while others may experience intrusive recollections, as seen in PTSD. The role of emotion complicates the question of memory reliability, even when the memory feels ‘real.’

Techniques to improve memory

Despite our natural limitations, there are ways to improve memory. Cognitive strategies, lifestyle choices, and technologies can all support better recall.

• Mnemonics: Devices like acronyms, rhymes, or visualization can make information more memorable – can you remember SOHCAHTOA from your school days?
• Chunking: Grouping information into meaningful units (like phone number patterns) enhances short-term memory capacity
• Spaced repetition: Reviewing information over increasing intervals of time improves long-term retention
• Healthy lifestyle: Sleep, exercise, and a balanced diet are all crucial for optimal memory performance
• Mindfulness and meditation: These practices improve focus and reduce stress, both of which enhance memory.

In addition, digital tools like reminders, calendars, and note-taking apps can serve as external memory aids, reducing the cognitive load on our brains.

Age

Age is another significant factor. As we age, memory, particularly working and episodic memory, tends to decline. However, semantic memory (knowledge of facts) often remains stable or even improves with age. Additionally, individuals vary in their memory skills due to genetics, personality, and life experiences.

Future memory

As we increasingly rely on digital devices to supplement memory, questions arise about the long-term effects. While ‘outsourcing’ memory to technology (like GPS for navigation or Google for facts) can increase efficiency, it may also reduce our reliance on internal memory processes.

Emerging technologies such as neural implants and AI-assisted memory tools raise further possibilities, and ethical questions, about how we might enhance memory in the future. Could we eventually ‘download’ knowledge or access memories on demand? Who knows?

Anyway, we are capable of recalling vast amounts of information and rather than thinking of memory as a fixed storage system, it is better understood as a dynamic, reconstructive process influenced by countless factors.

We may not be perfect at remembering, but we are adaptable. By understanding how memory works and employing strategies to support it, we can improve our recall, reduce errors, and continue evolving our relationship with memory in an increasingly digital world.

1,216 Marathons - 289 Ultras - 18 MDS Legendary - 9 GWR - 1 Life

Accidents will Happen - Elvis Costello

Are we crazy in thinking that life crises only happen to other people? That in some way, or somehow, we’re exempt from bad things happening to us. Well, I’m sorry to say that no-one is exempt from acts of God, accidents, ill-health or simply just being in the wrong place at the wrong time. Shit happens! We just don’t expect it, or plan for it, to happen to us. 

You see the idea that bad things only happen to others is common place and called ‘optimism bias’, where people tend to believe they are less likely to experience negative events than others. This belief can be comforting, as it allows individuals to feel a sense of invulnerability and control over their lives. However, it's important to recognise that everyone is susceptible to bad things, and that misfortune is not always a reflection of personal flaws or bad choices.

Here's a more detailed look at why people might feel this way:- 

Cognitive Bias

Optimism bias is a well-documented cognitive bias where people overestimate their own chances of success and underestimate the likelihood of negative outcomes 

Selective Attention

When bad things happen to others, we may focus on the details of the situation, leading to the perception that it's a unique or isolated occurrence, while ignoring the fact that similar events can happen to anyone 

Personal Experiences

Past experiences, especially those where we have avoided or overcome adversity, can reinforce the belief that we are less vulnerable 

Wishful Thinking

Sometimes, the belief that bad things only happen to others is a way to maintain a sense of control and hope in a world where things can be unpredictable 

Empathy Gap

Experiencing someone else's misfortune may be difficult, and it can be easier to distance ourselves emotionally by believing that it couldn't possibly happen to us 

Schadenfreude

While not the main reason, schadenfreude (taking pleasure in another's misfortune) can also contribute to the perception that bad things only happen to others. 

Like I’ve said, It's important to remember that everyone is susceptible to suffering and that bad things can happen to anyone, regardless of their personal characteristics or choices. However, recognising the potential for adversity can help us be more prepared and resilient in the face of life's challenges.

Better put your tin hat on – it’s a jungle out there!

1,215 Marathons - 289 Ultras - 9 GWR - 18 Marathon des Sables - One Life

Changes - David Bowie

In a world that’s constantly shifting with trends, technology, and social pressures, it’s easy to lose sight of what truly matters. Many people live their lives according to values they’ve inherited or have unconsciously accepted rather than intentionally chosen. Over time, these borrowed values have created tension, dissatisfaction, and a sense of disconnection from one’s inner self. This is when resetting one’s values becomes essential.

Resetting one’s values is the conscious process of reassessing in what you believe, what you prioritise, and how you want to live. It’s about peeling away the layers of assumption, expectation, and habit to reconnect with your most authentic self. It’s not about becoming a new person; it’s about returning to the person you were always meant to be.

Why reset your values?

First, it’s important to understand why resetting your values might be necessary. Life transitions often trigger that need. Starting a new career, ending a relationship, moving to a new place, or facing a health crisis make for a perfect value reset opportunity. But sometimes, the feeling is more subtle. It could be a persistent feeling of restlessness, or a low-grade self-dissatisfaction that no amount of achievement or sensory overload (addiction) can fix.

Values that once served you right, might no longer fit your current life structure. You may have valued ambition in your twenties, chasing career success at all costs, but now in your forties or fifties, find yourself craving balance, community, and inner peace.

If your values are outdated or misaligned, you’ll understand what I mean as right now, you might be feeling:-

• Burnt out and exhausted
• Chronically dissatisfisfied
• Feeling empty
• A lack of meaning or purpose
• A disconnection from your passions and dreams.

How to reset your values

Resetting your values isn’t something you do once and then it’s permanently fixed. It’s a living, breathing practice. Here’s a framework to guide you through the process:-

Reflect on your current values

Start by examining the values you currently live by. Ask yourself:-

• What drives my daily decisions?
• What am I willing to sacrifice?
• Where do I spend most of my time and energy?

Write down the answers without judgment. Some values might have been passed down by family members, shaped by culture, or dictated by your peer group. Others may have evolved through your own experience. Notice which ones resonate deeply and which ones feel imposed or outdated

Identify what feels misaligned

Next, take a hard look at your life and identify where your current values may be out of sync with your desired life. Some examples:-

• You value family but spend 80+ hours a week at work
• You value creativity but haven’t been in years
• You value honesty but often find yourself people-pleasing to avoid conflict.

The gaps between what you say you value and how you actually live are crucial clues. Don’t view them as failures, view them as invitations to realign.Imagine your ideal self

Imagine a version of yourself who feels fully alive, peaceful, and fulfilled. What values would that version of you have? Such qualities are:-

• Courage
• Compassion
• Freedom
• Joy
• Growth
• Connection
• Simplicity.

Allow yourself to dream. Forget about what’s ‘practical’ or what others expect. List the values that really matter.

Choose your new core values

From your reflections, select 5–7 core values that will serve as your foundation moving forwards. Keep them simple and memorable. These are the values you’ll build your choices, habits, and relationships on.

When choosing, focus on how you want to feel and who you want to become, not just what you want to achieve. Values are about being, not just doing.

Define what each value looks like in action

A value is only meaningful if it’s actionable. Otherwise, it will stay unfulfilled. Define what living each value looks like day-to-day. For example:-

• If you value health, it might mean cooking more nutritious food, being more active, and setting healthy boundaries at work
• If you value freedom, it might mean creating financial security, saying ‘NO’ more often, and designing more-flexible working hours.

Clarity empowers action.

Align your life with your values

Now comes the hard part - realignment. This requires some difficult choices. You may need to let go of commitments, relationships, or habits that conflict with your new values.

Realignment isn’t about drastic overnight changes. It’s about small, steady adjustments. One decision at a time, one conversation at a time and you’ll start to create a life that reflects your true self.

Ask yourself regularly:-

• Does this decision reflect my core values?
• Is this opportunity in alignment with the life I want to live?

Values-based living is not rigid; it’s dynamic. Give yourself space as you navigate the inevitable challenges life delivers.

Challenges you might face

Resetting your values can feel liberating, but it’s not without resistance. Expect pushback:-

• Fear of Change: Our brains crave familiarity. Even toxic patterns can feel ‘safe’ because they are known
• External Pressure: Family, friends, and society might not understand your shift, especially if it disrupts the status quo
• Self-Doubt: You may question whether you’re ‘allowed’ to prioritise your happiness or authenticity.

Remember: these obstacles are normal. Stay rooted in your why. Reshaping your values is ultimately an act of deep self-respect.
Living a values-aligned life

Once you reset your values, your life doesn’t magically become perfect, but it does become more yours. Decisions become clearer. Inner conflict lessens. Joy, even during difficult times, becomes more accessible because you know you’re living a better life.

You’ll show more authentically in your relationships. You’ll inspire others to search for their own truths. You’ll contribute to a world that is not just successful, but meaningful.

Resetting your values is not about becoming someone new. It’s about remembering who you are, and living with courage, grace, and joy.

1,215 Marathons - 289 Ultras - 9 GWR - 18 Marathon des Sables - One Life

Flashdance...What a feeling - Irene Cara

Photo - Ian Corless

Post Traumatic Race Disorder (PTRD) is a serious thing and I believe it’s a definite condition that people can feel following a running adventure. Please understand that I’m not belittling PTSD in any way, but the symptoms have a similarity. Prolonged exposure to multi-day marathons, be it in the desert or on the road, can lead to disturbing feelings of being lost, depressed and can alter the way that a person behaves - the symptoms can last for months after the event.I can remember returning from the Marathon des Sables for the first time in 1999 feeling shell-shocked by what I’d experienced. It wasn’t a negative feeling as I’d had an amazing ‘out-of-body’ experience or rather ‘out-of-normal-life’ experience. 

You see the race came at a time of change for me and opened my eyes to an unknown world of adventure. On my return, I felt lost with an overriding feeling of confusion. I couldn’t explain to those around me what I’d experienced, and it was the early days of email and before social media, so there was little connectivity with those that had been there with me. It made me start questioning everything I’d surrounded myself with in life. Relationships, career, even functioning itself. My brain started to question why simple things such as using a pedestrian crossing on a busy high street was needed, when in the desert such things were unheard of. I spent many minutes looking the lights and the crossing button as I remember.

I'd found out the hard way that life is far too complicated.

I experienced the same feelings following my forty-three days on the road to Lisbon from London in ‘04 and also following my 28 marathons in 28 days for Stoptober in ’13. Following both adventures, and with the MDS in mind, I carefully detrained and detoxed myself back to some kind of normality. In more recent times, I’ve met people undertaking similar feats and warned them of the dangers of PTRD and how post experience the things they were trying to escape and the life-problems they’d stacked up would be there to run into on their return. It happens…

My cure has always been to sign up for the next big adventure so that I get the same euphoric feelings that running twenty-six point two or more can only bring. For those in Team Coleman that were with me at the MDS Legendary, I wouldn’t be surprised if they had some or all of the above feelings. It’s only natural. Within my group I know that there are feelings of being lost and some are some are still feeling broken but there are also those that feel empowered and ready for the next challenge after righting the world they left post desert-retreat. Let’s face it, there’s a lot of time to process things in the desert, especially without any connectivity to the ‘outside world’.

That’s the ‘outside world’ which is full of life’s white noise, distraction and nonsense that masks the basic needs of existence. For anyone planning their next adventure my advice is always to consider what you are going to do with what you learn from the journey pre-event, and how the lessons learned during the event will be distilled and filtered back into normal day-to-day life - as well as how are you going to deal with a good old helping of PTRD.

It's a kinda weird feeling isn’t it?

1,215 Marathons - 289 Ultras - 9 GWR - 18 Marathon des Sables - One Life

Riders on the Storm - The Doors

Team Coleman - Warriors

Lots of people that have just completed the 39^th MDS Legendary have asked me how it shapes up against previous editions. Well, I think this one is up there amongst the toughest of my eighteen completions.

Was it the longest? Was it the hottest? Was it the hardest? Hmm, it was more like a combination of all of the above. It was probably the dirtiest, as the sand simply went everywhere. Perhaps this one will be known as the one where people struggled most with 'the living in the desert’ part of the race. I always say Legendary isn't an ultra or a marathon, it's a self-sufficiency race and it was a shock for most that were there with the conditions they faced.

 

Of the 896 competitors only 49 didn't get to the finish line It's good that so many people can return home with a well-earned medal.  And it was a special occasion for me as my son Sam (31) accompanied me throughout. 

 

Team Coleman performed amazing well, as did the hundreds of other competitors that used my training plans or watched my monthly MDS coaching seminars. People from all corners of the world made a point of saying a personal ‘thank you’ for my help.

 

Anyway, The 39^th MDS Legendary didn't disappoint. Race Director, Cyril Gauthier has taken Legendary to another level and his attention to detail is incredible. The Checkpoints are a haven amongst the elements, with crew only too happy to give you anything you need to get you to the finish each day.

Is the race perfect? Well, I think so. It's MDS Legendary - it's designed to take you to the limits of human endurance, and if you ever take part, you'll understand what I mean.

1,215 Marathons - 289 Ultras - 9 GWR - 18 Marathon des Sables

Begin Again - Knife Party

Yikes the 39th Marathon des Sables starts on Sunday and I'll be there on the start line for my 18th time! No doubt, it's going to be a great week and along the way there's a marathon and an ultra within the 250kms of the race to add to my running total.

It's a far cry from being here back in 1999, not knowing what to expect, and naively running in fancy dress just to make it harder - (what was I thinking!) but anyway, I survived and immediately fell in love with the desert.

Since then, the race has become etched into my DNA and I know the challenge that lies ahead of me. Sure all my kit is tried and tested, and I know how exactly how to pace myself, but the MDS is all about grit and determination. It's hardcore. It's tough. It's brutal. And at 63, I'm one of the older runners now so I'll have to use all my years of experience to get me and son Sam (31) through to the finish line next Saturday.

So, I have my game face on and I'm ready for whatever the desert is going to throw at us this year.

Let Battle commence...yee ha!

1,213 Marathons - 289 Ultras - 17 Marathon des Sables - One Life