Sonnet - The Verve

'Looking at the heavens with a tear in my eye' - Ashcroft

What a difference 24 hours makes and Cardiff morphed from the wettest, worst place ever yesterday into the sunniest, brightest day imaginable this morning; which luckily continued all day long.

It was a good job too as I had MdS14 Wannabe, Chrissie Bucklebee from Brighton with me for a day of Marathon des Sables race theory and marathon running. And a splendid day we had together too as it was hard to think that we were running on such a wonderfully sunny day in November.

On days like today, it makes you glad to be alive and makes me realise that I'm extremely lucky to do this as my job. It sure as hell beats working in an office!

Best part of the run was around Penarth, one of my favourite latter day haunts with it's renovated sea-front, which is a pure gem of route to run. Hopefully Chrissie enjoyed her day of coaching with me as much as I did and I'm sure she's going to go on and have a great MdS.

How can I follow that you ask? Well, with a bit of a day off perhaps and a few weights tomorrow pm now my arms have some feeling back in them.

More then...

Achilles Last Stand - Zeppelin

'Oh to sail away, To sandy lands and other days' - Plant

I've got a big week of running ahead of me; so what's new about that I hear you say but it's a time now for building after my Stoptober efforts and four marathons in seven days is enough for me to get my teeth into right now especially as the weather has turned from awful to plain dreadful in God's Country.

I did have to stop myself from going to Steppingley today to run 26 more miles as I know I have to build rather than destroy my legs pre-Druids which starts on Friday.

If you are running there, I'm speaking on Saturday Night in my usual slot about all things Ultra... so there's a wide open book for you if ever there was one...and I'll be preparing for my talk over the next few days.

Anyway, back to reality and tomorrow is an MdS Training Day with Chrissie Bucklebee, whom I'm looking forward to teaching about the race and running the inevitable 26 miles with (at MdS pace of course).

With 10.5 miles yesterday and 6 today, 26 tomorrow, it will be the right wind-down for some long hills and 82 miles of running at Druids.

I'm looking forward to taper-time...

How about you?

www.COLEMANCOACHING.co.uk - The UK's Leading ULTRAmarathon Coaches.

On the Beach - Chris Rea

Somehow we missed the rain in Wales today and we really enjoyed our trip down to the mighty Merthyr Mawr sand dunes.

Unlike the last time we were there in July, when the sand was perfectly dry and almost unrunable we quickly made steps with our footprints that made the hill reps a bit easier. They still hurt though I can tell you.

If you are running MdS in April next year, I suggest you try these babies out as it will give you a great insight into what you are in for.

www.COLEMANCOACHING.co.uk - The UK's Leading ULTRAmarathon Coaches.

Location:Longwood Drive,,United Kingdom

The Unforgettable Fire - U2

'These city lights, they shine as silver and gold' - Evans, Houston, Clayton & Mullen Jr.

How are you loving the dark nights? I'm not sure if they're right up my street but I'm trying to make the most of them right now. It does put a bit of a dampner on some of our training however and our evening sessions on Leckwith Hill are now firmly on hold and it looks like we will be running under the street lights at Penarth to get our weekly oxygen-deficient-up-hill-fix.

The gym and the treadmill are now going to be my best winter friend as no doubt we are in for a few months of endless rain down here in Caerdydd.

Tomorrow, God willing we are off for a few miles in the sand dunes at Merthyr Mawr as an end of week treat...

More then...

Welcome to the Machine - The Pink Floyd

'Where have you been? It's alright we know where you've been' - Waters

I haven't been on a treadmill since before the 28 in 28 for Stoptober and didn't I know that during my 45 minute 'refresher' session tonight. My heart rate didn't dip at all during the session and I clocked well over 150bpm which is right up in my high-intensity zone, so hopefully it will help speed up out on the road. Well that's the thinking anyway.

Following a last night return from a very successful talk at 'Run and Become', I thought I was in for a nice quite day of catching up in the office but with Jenny at home with a head of steam up in 'life laundry mode' there wasn't a moment and in the end, so I just surrendered and gave in to a massive clear out of unwanted stuff. It's most liberating I can tell you.

Tomorrow I'm back on the weights and more miles as they make a massive difference to my race times.

Time for a peaceful night in front of the box now...'bout time I had a rest.

More tomorrow... 

Wishing Well - Black Sabbath

'Time is a never ending journey' - Butler, Dio, Iommi & Ward.

Finally made it back to the gym today and my little arms are killing now from pushing some tiny dumbbells, that I used to warm up with, to an 8 rep max destruction.

I'll be using a pointer and not my arms tonight at my 'Run and Become' talk in London. It sounds like it's a sell out, which makes me feel very proud and I'm looking forward to strutting my stuff later.

Talking of strutting, I did strut after the gym as it happens and banged in another 8+ miles at good pace. The endurance in my legs is definitely getting better and my post race recovery is getting quicker.

Steppingly Step might be a good one on Sunday and it's some time since I did an LDWA so I might see you there.

I'm off to warm up for tonight now...me me me me me - yep warming up just fine...

www.COLEMANCOACHING.co.uk - The UK's Leading ULTRAmarathon Coaches.

Location: Pembroke Road,Cardiff,United Kingdom

Dogs - The Pink Floyd

'You gotta be crazy, you gotta have a real need' - Waters

You had to be crazy to be out running in Cardiff tonight but I did manage 10km in some of the worst conditions I can remember.

However, if I'm lecturing on commitment etc. tomorrow night at Run and Become in London, then what's good for my clients is also good for me.

I actually really enjoyed it and as a recovery run it did the trick just dandy. It if course added to our Chinese Laundry that is a never ending circuit of washing machine and clothes drier for some if the hardiest kit known to runner. Adidas wins by a country mile btw.

Anyway, time to batten down the hatches and enjoy the warmth of a Cardiff Mid-Terraced house.

There's no better place on earth when it's raining Cats and DOGS.

www.COLEMANCOACHING.co.uk - The UK's Leading ULTRAmarathon Coaches.

Location:Pembroke Road,Cardiff,United Kingdom