Arrow of Time (feat Michael Kang) - 2LOT

Here's a true story that might resonate at this time of year, written by a German chap, simply called Ron...

My Second life…

Twenty-one years ago today, I was running a 65km Ultramarathon from Offenburg to Baden-Baden in Germany and at the time I was 38 years old.

 

It was a week on from my last horrible, and as usual disastrous, booze session. A date I will never forget as my father died on 4^th December. It had been in the same pub where I’d started my drinking career more than 20 years earlier - the one where my father had ‘taught’ me how to drink when I was about fifteen. I’d been so drunk that night I lost my wallet containing 2000€ and slept rough in minus temperatures before being picked up in the morning by the Police.

Over the years, my drinking had been so heavy and frequent, that I wasn’t far away from being homeless. I was, and still am, a Professional gambler, living on my own without rules. It was a free and fun lifestyle but due to my heavy drinking, my financial situation was diminishing. So, to save money, I bought a motorhome, which was also provided a convenient place to collapse in when I was drunk but also transported me to running races.

Somehow, I was still able to run Marathons and Ultra-Marathons such as the 80km Swiss Alpine and even two Ironmans. I was a binge-drinker having heavy sessions which could last up to three weeks being drunk every day and then have long sober breaks in between of up to three months. At my lowest point, I drank in shady bars and with homeless people in the park.

A week after my last season, I still felt hungover, yet I decided to drive to Offenburg to run with a group of people for my sixth ultra of the year. I still don’t understand how I was able doing that over so many years despite drinking so heavily. Although it wasn’t a usual kind of event as most of the participants had problems with alcohol, drugs, relationships, or mental issues despite being able to run 65km and as a group running together.

I ran alongside a runner from Great Britain who jogged along at a very economical pace. Every 10kms there was a break for food and water, where we started chatting. His name was Rory Coleman a record-breaking runner, who’d had similar drinking issues to mine. We talked for the rest of the run sharing our life-stories.

When we arrived in Baden-Baden during the Christmas Market it was snowing. Most of the runners, including myself, had tears in their eyes (like I do now, writing this article). And in that moment, it became clear to me that I would never touch a drop of alcohol again. In a moment my fifteen years of fighting alcohol was over, and I’ve never looked back since. Up until then I’d always thought of quitting, but never had the mindset.

Since then, I’ve never had the urge to drink again.

That day changed my live completely. I disconnected from my drinking friends (including my drunk parents) and stopped squandering my money in bars. And although Rory and I have never met since in person, those few hours together changed my life. Today I received a congratulatory email marking twenty-one years of sobriety. Rory sends me one every 11th of December that says, ‘Well Done Ron’.

I now live a life of awareness, meditation, spirituality and Buddhism. I enjoy family-time with my young daughter still in my motorhome with two cats, a laptop and a small e-piano for company. My mission is to save people who are struggling with alcohol and depression, so I can repay my debt to Rory - the one person that helped me, and that can help you if you are struggling like I was back in 2004.

1,231 Marathons - 290 Ultras - 18 MDS - 10 GWR - 31 Years' of Sobriety 

Enjoy the Silence - Depeche Mode

Just how noisy it can be...

Sometimes it’s good just to sit still and take in the silence. Ask yourself - when was the last time you weren’t caught up I the white noise of a busy life? Probably a long, long time ago, so long ago, you can’t even remember. Like me the stresses of health, wealth and relationships mean that we are constantly spinning to live a life we believe will make us, and those around us happy.

 

But does it? As often we hear ‘all I want is a quiet life’… Hmm, now I don’t think I want a quiet life. I enjoy noise. I’m a noisy person yet - I do enjoy solitude. The ability to decompress in my own space. That’s probably why I enjoy running so much. And it could be the reason why so many people are finding ultramarathons so good for the state of their mental health.

 

Personally, I’d find meditation difficult due to how my mind works but I’ve found I can be mildly dissociative in certain situations, such as during the World’s Deepest Marathon where my senses were challenged by the lack of mental and visual stimulation, meaning I could disconnect from the situation and have the feelings of being somewhere else. Deep in my mind – not the mine!

 

Don’t ask me where that was – it just wasn’t there - it was in the silence of my own thoughts. It might sound a bit strange but if you’ve experienced the same feelings, which can be overwhelming I add, I’d love to know, and in the meantime, try to turn down the volume on your life and enjoy the silence for once.

1,231 Marathons - 290 Ultras - 10 GWR - 18 MDS - 0 dB

Days - Television

When people talk about time, they often measure it in milestones, birthdays, relationships, jobs, etc. But there is a quieter kind of milestone, one that doesn’t get confetti or congratulations - the moment you realise you’ve now lived as many days sober as you once lived in the noise, chaos and haze of alcohol addiction.

Yes, today is my 50:50 day – 11656:11656. Birth to 5^th January 1994 and from then to now. 

But being sober for half of my life is not just a numerical split, it’s a division of two selves, two ways of living, and two different understandings of what it means to be alive. 

And having lived this way for so long now, the life and achievements that I’ve gone on to accumulate only underline just how good-a-decision I made some 11656 days ago. You see, for many people, sobriety starts as a single, urgent decision, often made following a massive drunken blow out yet for me, I just felt toxic and hated myself. I quit because I wanted to feel ‘alive’ and not waste my time living from one drunken day to another in a bid to survive my depressed and broken world.

The best part is how quickly the sober days accumulate, and then how they seem to multiply. Sobriety was soon a month, then six months, in fact, a year went by very quickly as I remember and those early milestones were monumental. 

Sobriety became less something I achieved, and more the way I lived.

Looking back addiction isn’t a moral failing it’s a way of coping when life stops working. And sobriety isn’t perfection; it’s a choice to live differently when things are out of control. Those years spent drinking weren’t wasted, they taught me what it feels like to be lost, and what it takes to become found.

And if I live a further 11,656 of sobriety I’ll be 95, not a bad innings I’d say, and hopefully further adventures and achievements await - something that would never have existed in the haze and daze of my distant past.

Game on.

1,230 Marathons - 290 Ultras - 18 MDS - 10 GWR - 11,656 Days

Double Vision - Foreigner

Start today before it's too late...

There are many reasons to embrace sobriety - health concerns, personal growth aspirations, or the sheer embarrassment of always getting drunk and messing up are just a few. And if you do decide to go 0%, you’ll find the impact on your life extends far beyond the state of being abstinent.

At its core, sobriety embodies a commitment of self-care and well-being. It represents a conscious choice to prioritise mental clarity, emotional stability, and physical health over the fleeting euphoria that alcohol can bring. However, achieving and maintaining sobriety is seldom a straightforward path. It requires unwavering dedication, support, and resilience to navigate the daily challenges life throws at us, and the many temptations that will be encountered along the way.

 

For many individuals, the journey towards sobriety begins with a moment of awakening - it did for me. A realisation of the destructive patterns and consequences associated with booze. Whether sparked by a personal crisis, a wake-up call from loved ones, or a rock-bottom experience, this moment of clarity serves as a catalyst for change. It ignites a desire for a better life and sets the stage for embarking on the arduous yet rewarding path of recovery.

 

The early stages of sobriety are often characterised by withdrawal symptoms, cravings, and emotional upheaval as the body and mind adjust to an alcohol-free life. This phase can be daunting and overwhelming, testing one's resolve and resilience. However, with the right support system in place, including therapy, peer groups, and working with a sponsor or coach, individuals can gradually navigate through the turbulence of withdrawal and begin to reclaim control over their lives. 

 

I had a feeling of euphoria during this period of my own recovery.

 

Central to the process of sobriety is self-reflection and introspection. Beyond addressing the physical dependence, it entails confronting the underlying issues and emotions that fuelled the cycle of addiction. Whether rooted in trauma, unresolved grief, low self-esteem, and mental health issues, these underlying factors must be acknowledged and addressed to aid lasting recovery.

 

Therapeutic techniques such as Cognitive-Behavioural Therapy (CBT) and mindfulness-based practices offer invaluable tools for exploring coping mechanisms and behaviours. By gaining insight into the root causes of addiction and developing healthier coping strategies, individuals can cultivate resilience and empower themselves to navigate life's challenges without resorting to drinking.

 

Moreover, sobriety entails a holistic lifestyle upgrade encompassing physical, emotional, and spiritual well-being. This often involves adopting healthier habits such as regular exercise, nutritious eating, adequate sleep, and stress management techniques. Engaging in meaningful activities, hobbies, and social connections can also provide a sense of purpose, fulfilment, and belonging that counteracts the void left by intoxication.

 

One of the most profound aspects of sobriety is the restoration of self-empowerment. As individuals shed the shackles of addiction and reclaim control of their lives, they rediscover their inherent worth, values, and aspirations. This newfound sense of self-awareness and integrity serves as a guiding light, empowering them to make conscious choices aligned with their goal of living a better existence.

 

Through the trials and tribulations of recovery, individuals develop resilience, humility, and empathy. They confront their limitations and vulnerabilities head-on, emerging stronger, wiser, and more compassionate in the process. 

 

The ripple effects of sobriety extend far beyond the individual journey, and profoundly impacts relationships, families, and communities. As individuals heal and reclaim their lives, they inspire hope and serve as beacons of hope for others struggling with addiction. By sharing their stories, offering support, and advocating for awareness and resources, they contribute to a culture of compassion, acceptance, and recovery.

 

In essence, sobriety is a testament to the human spirit's capacity for resilience, growth, and transformation. It’s a journey marked by courage, humility, and perseverance - a journey of reclaiming one's life, one sober day at a time, and whilst the path may be fraught with challenges and setbacks, the rewards of sobriety, inner peace, and a renewed zest for life are immeasurable.

 

I know – A There are many reasons to embrace sobriety. Health concerns, personal growth aspirations, and the sheer embarrassment of always getting drunk and messing up are just a few. And if you do decide to go 0%, you’ll find the impact on your life extends far beyond the state of being abstinent.

 

At its core, sobriety embodies a commitment to self-care and well-being. It represents a conscious choice to prioritise mental clarity, emotional stability, and physical health over the fleeting euphoria that alcohol brings. However, achieving and maintaining sobriety is seldom a straightforward path. It requires unwavering dedication, support, and resilience to navigate the daily challenges life throws at us and the many temptations that will be encountered along the way.

 

For many individuals, the journey toward sobriety begins with a moment of awakening, it did for me. A realisation of the destructive patterns and consequences associated with booze. Whether sparked by a personal crisis, a wake-up call from loved ones, or a rock-bottom experience, this moment of clarity serves as a catalyst for change. It ignites a desire for a better life and sets the stage for embarking on the arduous yet rewarding path of recovery.

 

The early stages of sobriety are often characterised by withdrawal symptoms, cravings, and emotional upheaval as the body and mind adjust to an alcohol-free life. This phase can be daunting and overwhelming, testing one's resolve and resilience. However, with the right support system in place, including therapy, peer groups, and working with a sponsor or coach, individuals can gradually navigate through the turbulence of withdrawal and begin to reclaim control over their lives. I had a feeling of euphoria during this period of my own recovery.

 

Central to the process of sobriety is self-reflection and introspection. Beyond addressing the physical dependence, it entails confronting the underlying issues and emotions that fuelled the cycle of addiction. Whether rooted in trauma, unresolved grief, low self-esteem, and mental health issues, these underlying factors must be acknowledged and addressed to foster lasting recovery.

 

Therapeutic modalities such as Cognitive-Behavioural Therapy (CBT) and mindfulness-based practices offer invaluable tools for exploring coping mechanisms and behaviours. By gaining insight into the root causes of addiction and developing healthier coping strategies, individuals can cultivate resilience and empower themselves to navigate life's challenges without resorting to drinking.

 

Moreover, sobriety entails a holistic lifestyle overhaul encompassing physical, emotional, and spiritual well-being. This often involves adopting healthier habits such as regular exercise, nutritious eating, adequate sleep, and stress management techniques. Engaging in meaningful activities, hobbies, and social connections can also provide a sense of purpose, fulfilment, and belonging that counteracts the void left by intoxication.

 

One of the most profound aspects of sobriety is the restoration of self-empowerment. As individuals shed the shackles of addiction and reclaim control of their lives, they rediscover their inherent worth, values, and aspirations. This newfound sense of self-awareness and integrity serves as a guiding light, empowering them to make conscious choices aligned with their goal of living a better existence.

 

Through the trials and tribulations of recovery, individuals develop resilience, humility, and empathy. They confront their limitations and vulnerabilities head-on, emerging stronger, wiser, and more compassionate in the process. 

 

The ripple effects of sobriety extend far beyond the individual journey, profoundly impacting relationships, families, and communities. As individuals heal and reclaim their lives, they inspire hope and serve as beacons of possibility for others struggling with addiction. By sharing their stories, offering support, and advocating for awareness and resources, they contribute to a culture of compassion, acceptance, and recovery.

 

In essence, sobriety is a testament to the human spirit's capacity for resilience, growth, and transformation. It’s a journey marked by courage, humility, and perseverance - a journey of reclaiming one's life, one sober day at a time and whilst the path may be fraught with challenges and setbacks, the rewards of sobriety, inner peace, and a renewed zest for life are immeasurable. 

 

I know - Amen.

And if you'd like to go on a Journey of Sobriety with me - email rory@colemancoaching.co.uk and we can work on rebuilding a life worth living.

1,230 Marathons - 280 Ultras - 18 MDS - 10 GWR - 11,646 Days
 

Run - The Pink Floyd

The long slow distance (LSD) run is the foundation of endurance training, and its importance has been recognised by athletes and coaches alike for decades. Though the name may sound simple, the physiological and psychological benefits it provides are astounding. For distance runners training for events ranging from the 5K to ultramarathons, LSD builds both durable and aerobic strength that no amount of speed work can replicate. Understanding why the long slow distance run matters begins with understanding how the body adapts to sustained, low-intensity effort and how those adaptations support all other components of an endurance training program.

At its core, endurance running depends on your aerobic metabolism. The aerobic system (the body’s ability to produce energy with the use of oxygen) is the engine behind long-term, sustainable performance. LSD runs specifically target and strengthen this system by keeping the runner in a low-to-moderate intensity zone for an extended period of time, often 60 minutes or more and sometimes for several hours depending on the person’s goal. Because the intensity remains low, the body can operate almost entirely aerobically, allowing for development of the aerobic base without incurring excessive fatigue or requiring long recovery periods between runs.

One of the most important physiological benefits of LSD running is the increased ability of muscles to use oxygen efficiently. During long, sustained efforts, the body adapts by increasing the number and density of mitochondria (the cell’s energy-producing structures). More mitochondria allow muscles to produce more energy over long periods without fatiguing. LSD runs also enhance capillary density, meaning more tiny blood vessels are available to deliver oxygen to working muscles and clear metabolic byproducts. These adaptations take time, consistency, and repeated low-intensity stimulus, which is exactly what the long slow distance run provides.

In addition to mitochondrial and capillary adaptations, LSD runs strengthen the heart itself. The extended duration of these runs encourages an increase in stroke volume (the amount of blood the heart can pump with each beat). A stronger heart pumps more efficiently, reducing the need for a high heart rate during all types of exercise, even during high-intensity sessions. This is why a well-developed aerobic base often allows runners to execute speed work with more control and better form. Simply put, the stronger and more efficient the cardiovascular system is, the more latitude a runner has to push harder during demanding sessions without tipping into excessive fatigue.

Another crucial benefit is the body’s improved ability to utilise fat as a fuel source. At lower intensities, the body relies more heavily on fat metabolism, which is nearly unlimited compared to carbohydrate stores. By regularly running at LSD pace, athletes train their bodies to become ‘fat-adapted’, meaning they can spare valuable glycogen for later stages of long races or for higher-intensity efforts. This is especially important for marathoners and ultrarunners, who must avoid depleting glycogen too early in the race. The long slow run essentially teaches the body to be more energy efficient across all paces.

Beyond physiological improvements, LSD runs also play a major role in building musculoskeletal durability. Running for extended periods strengthens connective tissues such as tendons, ligaments, and the fascia. These tissues adapt more slowly than muscles, which means gradual conditioning is essential. Consistent long slow distance runs provide the controlled stress necessary for tissues to become stronger and more resilient. This reduces injury risk and increases a runner’s ability to handle higher training volumes. Without this structural conditioning, harder workouts and faster runs would place too much strain on the body, eventually leading to injury.

Just as importantly, they build mental toughness and familiarity with time on feet - skills that are often overlooked but essential for endurance performance. The psychological experience of being out on a run for over 90 minutes teaches patience, pacing discipline, and comfort with sustained effort. These mental traits translate directly to race day. Runners learn to stay relaxed, manage slight discomfort, and remain focused during long events. They also develop strategies for nutrition, hydration, and maintaining form during the later stages of fatigue. No other workout simulates these race-specific demands as realistically as the long slow run.

Although speed workouts like intervals, tempo runs, and hill repeats are vital for improving race-specific performance metrics such as lactate threshold and running economy, these sessions depend on a strong aerobic base to be effective. Without the foundation provided by LSD running, high-intensity training becomes more taxing, less productive, and more likely to cause injury. The long slow distances essentially support the entire training hierarchy.

Another often overlooked aspect of LSD runs is the opportunity they provide for recovery and consistency. Because intensity remains low, these runs help maintain weekly mileage without overloading the neuromuscular system. They also promote blood flow and active recovery, helping the body heal from tougher sessions earlier in the week. Many runners find that LSD runs allow them to accumulate significant training volume, whilst still keeping the overall stress level manageable.

There is also a pacing benefit. LSD runs teach runners how to regulate their effort intuitively. Many athletes, especially newer runners, struggle with going out too fast in races. Spending long periods at a controlled pace helps develop a sense of ‘slow,’ ‘hard, and ‘too fast.’ This pacing awareness is a competitive skill, one that can save enormous amounts of energy during a race itself.

It’s worth noting that ‘slow’ is relative. The proper pace for an LSD run is typically conversational, roughly 70% of maximum heart rate or an effort where breathing remains steady and speech is easy. Many runners mistakenly push their long runs too hard, turning what should be an aerobic-building session into a taxing workout that delays recovery. True LSD pace should feel gentle, sustainable, and somewhat relaxed. Paradoxically, the discipline of running slowly often requires more restraint than pushing hard.

Ultimately, the long slow distance run is indispensable not because it is glamorous or exciting, but because it cultivates the core qualities of an endurance athlete. It’s the quiet, patient work that makes breakthrough performances possible. Whether a runner is aiming to complete their first ultra or shave minutes off a marathon personal best, incorporating regular LSD runs into their training plan lays the foundation for success.

1,230 Marathons, 270 Ultras, 18 MDS, 10 GWR, Infinite LSD...

 

Don't give up - Sir Peter of Gabriel

'I was taught to fight, taught to win' - Gabriel

Giving up is one of the simplest human reactions, and folk often feel guilty or ashamed when they quit something, believing it reflects weakness or a lack of character. But the truth is far more complicated. Giving up is easy because it aligns with how the human brain works - how emotions function, and how people navigate uncertainty, discomfort, and pain. Giving up is actually a predictable outcome of deep-rooted emotional and biological patterns. Understanding these trigger points might well keep you on task when giving up becomes the more natural response.

Our brains are wired to avoid pain and conserve energy, and we are designed to prioritise survival, not self-improvement. In primeval times, conserving energy was essential. Food was scarce, danger was everywhere, and unnecessary effort could mean unnecessary risks. As a result, we evolved to favour self-preservation and avoid anything that felt physically or emotionally painful.

Today, even though modern challenges aren’t about survival, the brain still interprets discomfort, whether it’s physical strain during exercise or emotional discomfort during failure, as a threat. Giving up is the brain’s way of restoring safety. The easiest path is always the one that requires the least energy, and quitting nearly always requires less energy than carrying on.

When something becomes too difficult, stressful, or overwhelming, the body activates its fight-or-flight response. This system was designed to help prehistoric man escape immediate danger, and it reacts the same way to modern stressors such as deadlines, setbacks, or challenging goals.

Stress triggers cortisol, adrenaline, and other chemicals that sharpen focus but also elevate anxiety and discomfort. Because the brain tries to reduce stress as quickly as possible, quitting becomes the appealing option. It’s the fastest way to remove the stressor. Long-term goals, by contrast, require tolerating stress for extended periods of time, something that feels unnatural to the body’s protective system.

Giving up provides something very powerful - instant relief! Relief is one of the most potent emotional rewards the brain can experience. It eliminates pressure, removes expectations, reduces fear of failure, and restores a sense of control. It’s so emotionally soothing that it outweighs the long-term reward of perseverance.

Folk struggle with delayed gratification and our brains respond more strongly to immediate outcomes than to future ones. A future payoff, no matter how meaningful, cannot compete with the immediate emotional comfort that quitting offers in the moment.

Some people have constant negative thoughts such as ‘I’m not good enough. I always fail. I’m not smart enough. This is just who I am. Other people can do it, but I can’t’ etc.

These beliefs often originate from childhood experiences, past traumas, or repeated failures. Once formed, they shape how people interpret challenges. Even small obstacles can feel like confirmation of inadequacy. If a person believes they are destined to fail, quitting doesn’t feel like giving up, it feels like accepting reality. Negative thoughts make quitting feel logical, even inevitable.

Most folk aren’t actually afraid of failing itself, they’re afraid of what failure means about them. Failure evokes shame, embarrassment, judgment, and the painful belief of incapability and because quitting usually happens before failure is final, it allows people to protect their ego.

If you quit, you can tell yourself, ‘I could have succeeded if I wanted to. I just didn’t care enough, or it wasn’t worth it anyway.’

Psychologically, humans pay more attention to setbacks than successes. This negativity bias evolved to help people detect threats, but it distorts perception in modern life. When working towards a goal, the mind emphasises what isn’t working, what’s difficult, and what’s imperfect. Meanwhile, small improvements go unnoticed.

Because folk often can’t see their progress clearly, they feel like they’re putting in effort without getting results. This creates frustration, disappointment, and disillusionment. Quitting becomes easy because the mind convinces itself that continuing won’t make a difference.

Modern culture promotes instant results - instant entertainment, instant communication, instant answers. This conditions folk to expect instant transformation in every part of life. But meaningful goals, whether emotional, physical, educational, or professional, require slow, consistent effort.

When progress doesn’t match expectations, frustration grows. The gap between effort and reward feels unfair, and quitting becomes the simplest way to escape that discomfort. 

People often assume that sticking with something is purely a matter of willpower. 

But willpower isn’t constant, it’s a resource that gets depleted throughout the day. Making decisions, dealing with stress, juggling responsibilities, and managing emotions all drain willpower. By the time people need it most, they often have very little left to give.

When willpower runs low, decisions default to the easiest option, which is usually quitting. It’s not a failure of character - it’s a predictable outcome of how the brain’s self-regulation systems work. Success depends far more on environment and habits than on self-control, but most people try to rely on self-control alone.

In many cultures, success is glorified while the struggle behind it is hidden. Folk see achievements but not the setbacks, doubts, and failures that preceded them. Because the process is invisible, people assume that difficulty means they’re doing something wrong. When things get tough, quitting becomes easy because difficulty feels like a sign of personal inadequacy rather than a normal and necessary part of growth.

Pursuing something meaningful requires vulnerability. It requires being seen trying. It requires risking disappointment, criticism, and exposure. Quitting eliminates vulnerability. It allows folk to retreat to a place of emotional safety, even if that safety comes at the cost of fulfilment.

Ultimately, giving up is easy because it aligns with our biology, our emotions, our fears, our expectations, and the protective systems built into our brains.

It offers immediate relief, preserves self-esteem, avoids stress, and shields us from vulnerability. In contrast, persistence demands discomfort, resilience, delayed gratification, and the willingness to confront failure, all of which require conscious effort to override instinctive patterns.

Understanding why giving up is easy doesn’t mean people are doomed to quit. It means they can learn to recognise the forces at play, design environments that support persistence, and build habits that make continuing easier than giving up. 

However it all starts with acknowledging the truth that giving up isn’t a flaw, it’s just being human.

1,229 Marathons - 290 Ultras - 18 MDS - 10 GWR - 0 Times Given Up

Desert Raven - Jonathan Wilson

Wow, it’s hot at MDS 120 Morocco - 32c in the shade, so nearly 50c under the midday sun. It’s certainly as hot as any first day of MDS Legendary I’ve ever experienced and I only walked CP1-2 and Finish-CP3-Finish as part of the MDS Become-A-Legend Coaching Programme.

I now have a great insight into how much preparation goes into an MDS event and also just how rewarding it can be to fill people’s water bottles and pour ice-cold water on their necks.

 

Tomorrow is their long day, well I say long day as some of the people who had planned for 60Km are already changing to the 46km option to make sure they finish – and in this heat you can’t blame them.

 

Overall, the atmosphere is very much MDS Legendary relaxed and a pleasure to be part of.

 

Onwards.

1,226 Marathons - 289 Ultras - 9 GWR - 18 MDS Legendary