Time Stand Still - Rush

'I let my past go too fast, No time to pause, If I could slow it all down' - Lee, Lifeson & Peart.

The past two days have simply whizzed by (story of my life) and I've been smashing in the miles, talking myself hoarse with clients and speaking at the Charity Launch of MdS Celebrity Runners Mark Lewis-Jones and Richard Harrington at the Norwegian Church down in Cardiff's Bay.

Most humbling of all was a lady with Lymphoma who spoke about her onset of cancer...she was just AMAZING to listen too. Put my whole world into perspective I can tell you and it makes your own fears and worries seem very insignificant indeed when you hear someone like her tell you her story.

That's the thing you see, we are always hopping onto the next thing, the next project, the next job, the next life rollercoaster and sometimes we don't appreciate the one we are on...I'm determined now to enjoy my Barry 40, The MdS and my 23 x 40 milers in April/May as I'm SO lucky to be able to do this...

Hopefully we will be lucky with the weather too on our MdS Training Camp this weekend with 24 of this years racers coming to Wales to experience sand dunes and mountains...

More on Sunday...happy running and make your time stand still folks!

Body Rock - Moby

Mark Lewis-Jones - AKA Shagga

Come on, Get down - Moby
Wow wee there's a busy few days ahead for @colemancoaching with being a guest at the launch of actors Richard Harrington and Mark Lewis-Jones (two of Wales finest actors from Hinterland and Game of Thrones no less whom I've been coaching for MdS) charity campaign at The Norwegian Church in Cardiff's Bay tomorrow. They are filming it too for S4C - that's Welsh Speaking TV to you and me...

Then it's a weekend of coaching 24 MdS Runners in the sand dunes at Merthyr Mawr and on the mountains in Brecon, followed closely by the start of my '@Average2Awesome' campaign with staff from CarPhone Warehouse on Monday.

I'm really excited at all of the above but the thought of taking complete beginner runners thru 16 weeks of training to undertake one of the UK's Flagship running events really fires my imagination as it takes me back to when I started my own journey to fitness - and we all know where that's got me!

More tomorrow - some 30 hour days might come in handy!

Coaching - The UK's Leaders in Inspirational Coaching.

Location:Pembroke Road,Cardiff,United Kingdom

And dream of Sheep - Kate's Bush

'Let me be weak and dream of sheep' - Bush

Well the weekend's early start caught up with me during my 3pm sugar-low and I felt pretty whacked if I'm being honest. Jenny was being kind when she said I looked 'tired' as on seeing an old man looking back at me in the mirror, I decided to make today a national day of rest for me.

It's always disappointing to me when I'm not active but I do possess a good on-board self control mechanism that has preserved and served me well now for the past 20 years.

Knowing when to stop is a great asset and that knowledge could have saved many of my acquaintances over the years from an early exit from the sport we love to love so much and make our worlds revolve around.

My legs and body feel 100% - However my eyelids certainly took some lifting this afternoon and tomorrow's another day with fresh horizons. An hour long bath helped loads...more tomorrow eh?

Coleman Coaching - The UK's Leaders in Inspirational Coaching.

Location:Pembroke Road,Cardiff,United Kingdom

Adjustment Bureau Soundtrack - Thomas Newman

'Most people live life on the path we set for them, too afraid to explore any other. But once in a while people like you come along who knock down all the obstacles we put in your way. People who realize freewill is a gift that you'll never know how to use until you fight for it.'

The last words of the Adjustment Bureau, now elevated to my favourite film EVER -Spoke a million words to me and egged me on this weekend to stand out from the crowd and try and get the most out of the next few months as they are some big personal mountains to climb.

It felt like I climbed a mountain today at the aptly named Heartbreaker Marathon down near Salisbury on a mind numbing roller-coaster of a course which was either up or down with a +/- wind of 25 mph which either stopped you in your tracks or blew you along at a fantastic pace. If only we had run with the wind at our tails...

I didn't mind though as I ran every step and bashed out a 4.07 which I was really chuffed about. Hopefully it bodes well for the Barry 40 and I now have two weeks taper to the big day...even I'm nervous about this one!

Anyway, my legs feel fine and I'm recovering really well already so a few miles tomorrow might well be the case...

More then...

Barrel of a Gun - Depeche Mode

100% - can't ask for more...

'A vicious appetite, visits me each night. And won't be satisfied, won't be denied' - Gore

The need for speed hit me this morning and I did a very rare, for me, Cardiff parkrun. Now I'm not a very big fan of the 5km, as you know but the words of my good friend Mick Mcgeoch ring loudly in my ears that 5km is an ENDURANCE race and should be ran that way...inspiring words!

It's some time since I did a parkrun (During my #Stoptober last September/October, told you I don't do many) but I wasn't far off my PB and the first two miles today were VERY QUICK for me clocking a hearty 6.40 min/miles pace at one stage. I did pay for that flush of youth in the last mile where my legs turned to jelly and it felt like I was running in custard but I managed a decent run and looking at my heart-rate displays a 100% spent at a High-Intensity level so in real terms I gave it all I'd got.

Well, you can't ask more than that in my book and with more speed work and more hills, I'm sure I can knock a minute off my 22.59 time of today. Let's hope my legs haven't taken too much of a hit prior to tomorrow's Heartbreaker Marathon in the New Forest eh?

More tomorrow and Da iawn Gymru - it was an awesome match last night...

Short and Sweet - David Gilmour

'You ask what is the quality of life? Seeking to justify the part you play. And hide, fearing it incomplete to try, to make it any more or less than short and sweet' - Gilmour

'Quality'...that's the word that stuck out for me on hearing Sir David of Gilmour bang out this baby on my headphones yesterday and I'm really trying to live up to my own standards right now. It's very a very difficult thing to do too as we live in a murky world of mediocrity where we can spend a lot of our world procrastinating instead of acting... Just as I'm doing here perhaps?

I do try and I'm succeeding I believe in getting the QUALITY into my world and I believe I can JUSTIFY the part I'm playing both in my life and in others, Sir David...How short and sweet is that?

Do you live in a QUALITY world or one of MEDIOCRITY? I'd love to hear from you.

More tomorrow...

Comprachicos - Pendulum

'Manipulation doesn't shape me, and I am just feeling the part took out. And even though this curse restrains me, I got so many things to tell about' - Thompson

Thank heavens for Pendulum as they really help me thru the hours and hours of treadmill running that I've set myself preparing for The Barry 40 and the impending Marathon des Sables and my 23 x 40 milers projected for April/May...

It's taken time but I could have smashed out a 3.30 marathon today as I felt very fit and at 79kgs, very light for me. I actually ran three times as I did a morning am run, another short run pm and then my usual hour in the sweatshop of the Cardiff Bay Gym. I really don't need to go for any heat acclimatisation I can tell you...

Anyway, there's another marathon to get in at the weekend and I'll keep plonking in 6-10 miles a day as a matter of course until the end of the month at least.

More tomorrow...