Begin again - Knife Party

Lyric:- We know our path and we fight for it - Thompson & Mcgrillen

Song Choice:- Thanks goes to my good friend Nathan Williams for the heads up on an amazing new musical horizon for me - Knife Party.

There were Subsonic vibrations in Pembroke Road when this hit my speakers at high voltage this afternoon. It followed a week of high intensity energy where I've felt empowered and ready to conquer the world.

It must be the result of another editing of the Coleman Memoirs...as every time I read about some of the things I've been lucky enough to do in the past - I want to do them all over again!

And I would if I could as it would be amazing to go and relive the many sensations all over again.

You know what I mean, you do something really thrilling and immediately say 'again!' - well I've been like that for most of this week!

Maybe I need a lie down, I did this afternoon for an hour but my physio Lynn Rees nearly killed me. Her normal healing hands seem to have been replaced by metal skewers exuding pain too near fatal levels of excruciating nausea.

You got it, it f@cking hurt!

Maybe my 100 marathon physio abstinence might account for some of this or maybe Lynn just stacked all the pain up for this one session.

She's awesome really (love you really Lynn x) and I'll let you know tomorrow if there is an improvement in my lower limbs.

More then...and remember to fight for your path,

Rory Coleman - 887 Marathons - 231 Ultras
11 Marathon des Sables - 9 Guinness World Records - 21 Years Alcohol Free.

Location:Sunny Wales

Different - Pendulum

Lyric:- 'We're sinking in the sand' - Thompson

Song Choice:- Can't beat a bit of ear bashing from the Aussies - and this is Pendulum at their neighbour sub-woofer annoying best. Our hose rocked today with this one.

It needed to as yesterday I rocked and sank in the sand down at Merthyr Mawr with one of my extra favourite clients Craig 'Barney' Barnshaw. Now if you have yet to run 26.2 miles on sand and through monstrous sand dunes and you are taking part in this year's MdS...then you should get your arse down to the Northern Hemisphere's biggest single sand dune and get ripped apart.

We did...we got blown inside out and blistered by some ferocious sand winds similar to some of the ones I've experienced in Morocco.

What does 26.2 miles of sand do to your legs - well it makes them go totally numb and feel like they belong to someone else, that's what. The 12 minute mile pace doesn't help either as its painfully slow but its all you can do to keep your heart rate down so you don't have to walk.

We finished battered but feeling really smug that the knowledge of completing a Marathon of Sand - a true Marathon des Sables, will put us in good stead for April.

Might be worth a trip guys...Richmond Park just doesn't cut the mustard.

Snap - I've got the Power

Lyric:- 'Quality, I possess something, I'm fresh - Munzing & Luca Anzilotti

Song Choice:- Back in my 1990 clubbing days, this was one of my favourite floor filling anthems as I do love a bit of stomping. The Power lyrics were just perfect for today's venture back into the gym and the dreaded by many 'Power Hour'.

Yep, that good old Power Hour the one  I've dished out to everyone over the years in my 12 week training plans and have become so used to empathising to folk about as they bitch about just how tough the last 15 minutes can be.

Well I didn't moan today and yes I did have to pluck up courage before starting but following a good warm up, I started out on a 10.5/13.0kph regime. Heart-rate is the key to the session and it's designed to have an 85% Max Heart Rate average and I was thereabouts with a 147bpm just slightly above a perfect 142.

The best part was that the 10.5 felt very easy and normally the area around my treadmill would be like the set from the film Titanic and everyone around would be drenched in my sweat as well as me. Maybe the recent Long Slow Distance runs have helped?

Anyway, I'm up for more of the same tomorrow and will hopefully get another couple of thousand words of my book edited. I feel Fresh and Quality I do possess...fact.

Did you do your Power Hour today, if not why not? You don't know what you are missing.

Another Day in Paradise - Phil Collins

Lyrics:- She's got blisters on the soles of her feet - Collins

Song Choice:- One of my all time heroes is Phil Collins and the lyrics are the best blister ones I know.

Yep, even when your feet are in tatters and the 'Shits hit the Biggest Fan' every imaginable - You are in enjoying 'Paradise' my friend. Lose sight of this and life will very soon, if it hasn't already become pretty dull indeed.

Dull is such a Boring word and Boring is such a Dull word, they deserve each other I think and they're two words that would never describe what I believe what the worlds all about.

I saw the fantastic Grand Designs Show last night with Kevin 'Captain-Ecohouse-Steelframe-EnergyGlass-Orgasm McCloud last night. Don't get me wrong as I love the show especially when the go over-budget but the portly chap last night was still up at 3am choosing door knobs and tiles and was getting in a right tis about it too... Now that's both dull and boring especially as he and his wife blew a boat load of hard earned cash on a pretty unspectacular place and he didn't lift a drill or screwdriver to make it happen.

I know one thing for sure, it would be far less dull and boring to have had a go himself and his self-build paradise would then have felt a far more satisfying and exciting place.

Where am I going on this? Well it's about constructing your own paradise...

Buying it off the shelf just doesn't happen, a lottery win would help us all but would bring a whole new set of problems. I'm not sure it would bring paradise any closer and for some folk they never get there.

Now that's worse than Dull and Boring...it's a downright tragedy and one you really need to consider as wouldn't it be good to be like Phil and have the luxury of ANOTHER day in Paradise!

More tomorrow...from my Desert Island.

Lastly, Hello to my readers in Nottingham and Spain. I know you read this every day so thanks for that - very kind of you.

Counting Down the Days (featuring Gemma Hayes) - Above and Beyond

Lyric:- 'Time is like an enemy'...

Song Choice:- Well Afterbeat FM coughed this beauty up earlier on and there's nothing wrong with a bit of trance in my book!

The song suits just right today as Friday is nearly done and the day melts and slips into a weekend of recovery.

Yep, I've run far enough this week and it's time to chill and re-stock for what lies in store.

I did write the Coleman Coaching February Newsletter today which will be out in the next few days, which of course concentrates on the MdS which is only 70 days away but also looks at PB smashing and my favourite right now...

Long Term Planning...Yep, you know the one where you think beyond the next half/marathon/ultra you have in the Calendar and plan ahead for 2016, 2017 and beyond. If you do your Time won't wilt like Salvador Dali's painting featured and you will get much better results and run faster and far more successfully.

Of course I'm taking a leaf out of my own book and having a weekend off to consider my next challenge. It's kinda fun when you get thinking...if you don't know how to plan, let me know as I'm sure I can help you out.

And then time won't be your Enemy!!!

Everything but the Girl - Wrong (Todd Terry Remix)

Lyric:- 'Threading Daisies on a Chain' - Thorn and Watt

Song Choice:- Just love this one from EBTG especially with the Todd Terry Remix twist.

The lyric really hit home after a second hot bath followed by some rampant 'Radiator Clinging' in an endeavour to try and warm up for the first real time this week. I want to say it must be hard for 'Old People' but then I'm nearing qualification at 53 and am therefore already post Saga insurance acceptance and 'Getting a pen just for asking', so it's no surprise that I've felt cold all week long, so I'm in need of some sun.

So please can someone transport me to the lazy days of summer so that I can 'Thread some Daisies' and feel the warm sunshine on my skin and get some Vitamin D in my system before I get a severe case of Rickets.

No wonder people are drawn to living in mainland Europe. My 1275 mile London to Lisbon Pilgrimage for Euro 2004 seems a long time ago but I'd go again right now if it mean't I could take my coat off!!!

Maybe Global Warming will hit Wales in the near future and we'll go plus 10 degrees in the Spring and give the Central Heating Boiler a well earned breather.

Have you got the idea I'm chilly yet?

In desperation, I'm going to the Sauna after a long warm wearing ALL of my running gear tomorrow so I can hopefully learn to sweat again as I can't run around Europe right now!!!

Brrrrr...

Sheep - Pink Floyd

Lyric:- 'Meek and obedient you follow the leader' - Waters

Song Choice:- One of my all-time classics. and I've chosen this track so many times I know but it's amazing how much of our lives we are just SHEEP.

So much of the life we know is based on what we are told or what we read. Every day I meet clients whom tell me facts about The Marathon des Sables and how they've been recommended some running shoes, ideal for the race based on what they've been told by a so-called expert in a shop who's never done the arce or what based they've read on an on-line forum or Facebook.

I'm on a bit of a One-Man Crusade right now to correct a lot of this 'Old Tosh' and along the way save folk a load of cash and a lot of lower leg injuries and get them to the start of the race in one piece ready to race and to the finish line and the medal...

Ok, it's a bit of a rant but it's gotten me thinking about other areas of our lives where we just believe what we are told or led to believe as being true. No wonder Qi has been so successful over the years as it's amazing how many myths and mysteries it's show to be totally untrue. I now know so many facts about a Blue Whale and why it's better to dress in Black than White in the desert. Then again, if we just accept what Mr Fry delivers in the show, are we just being Sheep again?

I worked running out on my own, made my own discoveries, successes and failures and know what’s what, it’s my job…I'm not a Sheep, are you?

More later...

Living on an Island - Status Quo

Lyric:- Easy when you're number One - Parfitt & Young

Song Choice:- There are much better Quo songs but the lyrics suited my blog today perfectly...

It's the Desert Island bit that's most apt as that's where I've been these past 21 years living on Coleman Island running around in circles every day enjoying the Long Slow Distance way of life, without having too many others inhabitants to crowd my rather simplistic existence.

Sticking out, marooned in a microcosm of my own making has been the making of me.

It's now getting a bit too crowded on my island and I'm in need of some new Everests. I'm sure you know what I mean and if you feel the same, I'd love to know what your Everests are and what you are doing to locate and conquer your dreams.

I don't want to just think of 'things I've done or only have a line to get high' as the lyrics go on to say...

Smashing out a couple of 26.2's this week will aid my thought process...and then it's time to finish my book, a trip to my island will give me time to finally finish it off.

Rory Coleman - 885 Marathons - 231 Ultras

11 Marathon des Sables - 9 Guinness World Records

21 Years Alcohol Free.

Location:Pembroke Road,Cardiff,United Kingdom

Lessons in Love - Level 42

Lyric:- The future will ignore us - Badarou, Gould & King

Song Choice:- It took me ages to recognise an instrumental version of this track from one of the 80's forgotten heroes of Pop.

It's a great lyric considering the band seem pretty well forgotten in the future they were singing about.

I wonder if we face the same fate?

Missing out on one's future must be one of the biggest crimes anyone can commit. It doesn't matter if it's a year, a day or even a single moment, it makes you guilty in my book.

Did you waste the day?

Will you waste tomorrow?

Now there's something to consider over your Corn Flakes...Don't ignore the Future as it might ignore you.

Rory Coleman - 884 Marathons - 231 Ultras 

11 Marathon des Sables - 9 Guinness World Records - 21 Years Alcohol Free.

Location:Radnor Road,Cardiff,United Kingdom

Feeder - In a moment

Lyric:- Am I just like you?

Song Choice:- Just one of the best Anthems ever and a real stand out song from Feeder.

I had a stand out day at the 45* mile Country to Capital today as I predicted a 9:00 hour race time and notched in an 8:40 with loads left in the tank feeling great after the three marathons earlier on in the week.

The best part was just after crossing the easily missed Bull's Bridge and at exactly 30.43 miles I had one of my epiphany moments where the world went clear, everything made sense, the sun was shining and I just floated along totally effortlessly. Now Roxy Music sang 'Love is the Drug' but my Serotonin was completely maxed out right there and then at 30.43 miles.

If I could bottle it, I'll be a very rich man as earning it ain't so easy in the complete whiteout we all experienced earlier on today.

Let's hope I have enough endorphins to get me off the train when I get back to Cardiff.

Have you had a 30.43 mile experience today?

More tomorrow from a well earned rest day :-)

Rory Coleman - 884 Marathons - 231 Ultras

11 Marathon des Sables - 9 Guinness World Records - 21 Years Alcohol Free.

Location:Bath Road,Maidenhead,United Kingdom

Breathe - Pink Floyd

Lyric:- Breathe, Breathe in the Air

Song Choice:- Oh come on...it's Floyd at their depressing best. Looking around choosing their own ground! And right now I feel that my work for the week is over and I can Run for my own needs...

It's felt like that all week and hey I'm not complaining especially as I've whacked in three marathons earlier on this week and really enjoyed talking to this year's MdS Meltdowners as the shit hit the fan after they realised they were into the 12 week training period for the race and maybe they hadn't really zoned in on what's in store for them in April.

I do and that's why I'm starting to concentrate my own mind on what's in store for ME and my own fan has been switched on today ready for action!

If you are running at the C2C tomorrow, I'll see you there and 44 miles will hopefully give us all a good idea of what a long day in the saddle feels like.

I'm now going to get some well earned sleep...

Rory Coleman - 883 Marathons - 230 Ultras - 11 Marathon des Sables - 9 Guinness World Records - 21 Years Alcohol Free.

Time Stand Still - Rush

Lyric:- 'Freeze this moment a little bit longer' - Lee, Lifeson & Peart.

Song Choice:- Ok, I know I choose a lot of RUSH but they are MY band. THE band I'd have play at my 'Select 12 dinner party', the one where you could gather 11 other people from any time in history and see what these folk were really like in the flesh...RUSH at full volume would frighten the life out of them and I'm not sure Jesus, JWM Turner, Leonardo Da Vinci, etc. would think!

Isn't it a shame that time doesn't actually stand still at all...I know it drags sometimes, this weeks flown by and in reality it's flying by quicker and than ever and before. Very soon January will be over and we'll be heading back towards lighter nights and a nice warm summer I hope as Merthyr Mawr today was a complete Antarctic Wasteland. Freezing in fact... 

Sand ain't much fun when it's too cold as well as when it's too hot you know!!!

Anyway, less of my wittering and whom would be in your 11 coming to your dinner party and who'd be playing the tunes? 

Answers on a postcard please...

More tomorrow!

Black or White - Michael Jackson

Lyric:- See, it's not about races - Jackson, Panagaris, Bottrell, Bearden & Organ

Song Choice:- Michael Jackson did some epic songs and I simply love this one. Pure Rock and Roll through and through. And OK, I know it's not those kind of races but it links quite nicely for today's blog.

Actually thinking about it, I'm more interested in the Black and White title as if you know me well you will know my world is extremely monochromatic...

Well it used to be all those 21 years ago but I've discovered writing the last chapter of my book, there's a little bit of colour being added to as I start the next few chapters and broaden my horizons.

That's the exciting thing about life, especially as one gets older and we experience more of the exciting world we live in.

How much of it have you actually seen? How much have you lived?

Two great questions...Have you got the answers? If you haven't it's time to get your thinking cap on and start making some decisions.

I'd love to know what floats your boat!

More tomorrow from a lightly tinted 'Roryworld'...

Red Rain - Peter Gabriel

Lyric:- Pouring down all over me - Gabriel

Song Choice:- One of the Master's finest anthems and an outstanding opener on his 1986 'So' album.

Well there was Red Rain today in Cardiff on my third marathon in four days of Marathon des Sables coaching. At twenty miles the skies actually went red and then a menacing black before hammering a massive downfall on MdS hopeful, Richard Williams and myself.

It didn't matter though as today really was a complete breeze of a run. I felt Totally relaxed and totally in tune with my body. No Aches, no Pains just the Rain to bask in and enjoy the fact that 26.2 miles is feeling as easy as it was on my 28 x 28 milers of last year.

That's the thing with getting fit for any marathon or ultra...you have to earn it - you can't buy it and once you've got it, it's real easy to lose it again.

Isn't ALL of life like that?

If you are afraid of hard work, in my book you're in the wrong game.

More tomorrow from a well earned day off :-)

Rory Coleman - 883 Marathons - 230 Ultras - 11 Marathon des Sables - 9 Guinness World Records - 21 Years Alcohol Free.

Location:Pembroke Road,Cardiff,United Kingdom

Coldplay - Yes

Lyric:- If you'd only say Yes - Martin, Berryman, Buckland & Champion

Song Choice:- I do like a bit of Coldplay now and again, ok it's a bit glum sometimes but it fits my thoughts on positivity and negativity today perfectly...

It's just been one of those days...a kind of MdS meltdown Monday if I'm being honest as folk hit the last 12 weeks of training and thought '**** I need to start training!'

It's also been one of those days where I received too many emails written in 'Negative Bold' and spoken to folk who are 'Energy Vampire,' Vampires...Yes it seemed that way today, it's such an unattractive and unnecessary quality. For God's sake cheer up people!!!

It doesn't get much more challenging than running 26.2 miles in horizontal rain in Barry but I ran with the incredibly positive Craig Barnshaw today (aka Captain Positive) and the weather didn't matter as we just enjoyed the day out and we put 26.2 more miles into the MdS mileage tank.

Here's some free advice, if it's raining in your world, why not look at the positives and you'll get a few rays of sunshine in return...the more positive you get, the more it will shine.

Life's like that - Dont ask why?...it just is, believe me!

Feel the warmth folks - I'm wearing my sunglasses over here as it's that bright where I am...it always is.

More tomorrow and hopefully it will be  a lot drier...

Future's Bright - Richard Ashcroft

Lyric:- Are you ready? - Ashcroft

Song Choice:- I just love this song from the soundtrack to my favourite film, The Adjustment Bureau. If you still haven't heard the song or seen the film, make sure you do, as the song captures the whole essence of the film which highlights the timings and mis-timings of life's incidences perfectly.

Being in the right place at the right time, rarely happens and when it does it makes you feel really lucky, however, winning the life lottery isn't as hard as you might think...

A key to winning your own personal fortune is to buy the one and only ticket in the draw and wait for all of your dreams to come true.

It does happen and will happen I promise you as it happens all the time for folk that are out there looking for change. It doesn't happen if you are negative and lack the vision needed to see into a future where you live the life you've always wanted.

The beauty is that if you can't afford it, it doesn't matter as you can't buy this particular lottery ticket, you earn it...

Start today if you don't believe me and you'll soon see what I mean. You don't have to want to conquer Everest, you just have to find what YOUR Everest is, and begin the process of making you into the person you know you really can be.

The Future's Bright - And remember it's what you make it...

Rory Coleman - 881 Marathons - 230 Ultras - 11 Marathon des Sables

9 Guinness World Records - 21 Years Alcohol Free.

Rory Coleman - The UK's Leading ULTRAmarathon Coach

Location:Pembroke Road,Cardiff,United Kingdom

Breakfast in Manchester - Supertramp

Sir Ranulph - Photo Liz Scarff

Lyric:- I'm hoping it's going to come true - Davies & Hodgson

Song Choice:-Ok I know it's America, but it's the best I could do and it's a great track anyway and rather than hoping I know it's going to come true as anythiing can if you put your mind to it.

I've been putting my mind to training the Ultimate Boy's Own Hero and 2015’s got off to the best start ever as I’m really proud to say that I’m now coaching Sir Ranulph Fiennes for this year’s Marathon des Sables (MdS) in April. Yesterday's trip to BBC Breakfast was just totally awesome!

It’s a real accolade and honour for me as a coach to take on training ‘The World’s Greatest Living Explorer’ according to the Guinness Book Records.

It’s going to be a real challenge for Sir Ranulph too as he’s taking on the extremes of the +50c degrees heat, desert storms and endless sand dunes that the Sahara will have in store for him, instead of the -50c high altitudes, snow and ice that he’s far more used to conquering.

The extra twist is that Sir Ranulph, now 71 years old, will be the oldest British competitor to take on the MdS and it’s my job to get him to the finish line safely in one piece. So far the training has been going really well, at 71 he’s still a real machine and although he has admitted to not liking the heat very much, he really has no off button when it comes to giving it everything he’s got, he’s a coaching dream.

On BBC Breakfast with Charlie and Naga

It’s what I expected though and in the next three months I will be teaching him the ‘Desert Craft’, I’ve gained from my eleven MdS finishes he’ll need to survive the 250km (156 miles) six day, six stage race. It’s going to be fascinating to see how he gets on in the race against people less than half his age.

For me as a Performance Coach, it’s my most exciting challenge to date and I’m going to do everything I can to make sure Sir Ranulph gets the exclusive MdS Medal and raises the huge sum of money he’s pledged to raise for Marie Curie Cancer Care.

If you want to donate £5 please Text RUN to 70007.

More tomorrow...

Jump - Van Halen

Lyric:- You got to roll with the punches to get to what's real - Van Halen, Anka, Roth & Van Halen

Song Choice:- That synth intro gets me every time and Dave Lee Roth's vocals are a dream. Ok the lead break has been played to death but I love it just the same.

The line, 'Might as well Jump' always sounds a little down-played and I'm not a keen fan of 'might as well' doing anything.

If you do something, give it everything you've got or don't do it at all in my 'Book of Being Committed'.

Do 'Might as well people' get your goat too?

I was on BBC Radio Wales this morning with their presenter Jason Mohammad. Now there's a guy who is the antithesis of being a might as well kind of guy. I instantly got his enthusiasm and zest for life. It's really refreshing.

Please take it from me, if you are a bit might as well yourself or you are surrounded by might as well people, you might as well get rid right now...

Then you'll Jump higher than you ever have before :-)

Rory Coleman - 880 Marathons - 230 Ultras - 11 Marathon des Sables - 9 Guinness World Records - 21 Years Alcohol Free.

Rory Coleman - The UK's Leading ULTRAmarathon Coach

Location:Pembroke Road,Cardiff,United Kingdom

Work - Junior Boys (Prins Thomas Remix)

Lyric:- Alone at the setting sun, well there goes another one.

Song Choice:- My internet radio played this masterpiece on it's 'Ambient Setting' yesterday and it burned it's place straight into my musical heart - listen here.

The setting sun lyric seemed most apt as we head on thru life we have a lot less sunsets to see and those sunsets come round far quicker than the 24 hours they are mean't to it seems.

Now I know I bang on about not wasting one's life, having a more positive outlook and achieving more with your time and effort but I going to as I meet so many energy vampired and broken people who are confused with how to proceed on getting the most out of their time on the planet.

If it was only that easy eh?

But maybe it is! As I have clients whom I've worked with over the past couple of years have really blossomed into the people they've always wanted to be and have completely transformed their lives, just like I did back in 1994.

It's not difficult it's just scary...and if you are struggling with getting the most out of your life please contact me before too many more sunsets have passed you by!

More tomorrow...

Life is for Living - Barclay James Harvest

Lyric:- Life is for living, Living is Free - Holroyd

Song Choice:- This seemed very a very apt song to celebrate my 21st year of Sobriety. If you are not fully aware of BJH have a listen just like I did, and you'll find your singing this one to yourself hours after listening to it - I did :-)

I'm not sure that living is 'Free' and it comes at a cost. How much is up to you as it all depends what you are living for.

The last 21 years have been a revelation for me and with a bucket of hindsight, I would have been on the start line of London in 1981 and the MdS in 1986...They would have been the ones to do...but I wasn't - I was there in 1995 and 1999 though to start my romance with the World's most iconic Marathon and Ultra.

At least I started, even if I was a bit slow off the blocks. Getting started is always the hardest part you see. It's far easier to procrastinate and talk a good game rather than come clean, make a clear statement to yourself over where you are and where you want to be.

I knew all those years ago what was wrong, how to correct it and I'm still on my ongoing mission to make sure that I get the best value for money on this one life I'm living.

This day in 1994 I managed 100 metres today I ran an easy 10 miles...I'm living my life...

Are you?

Rory Coleman - 880 Marathons - 230 Ultras - 11 Marathon des Sables

9 Guinness World Records - 21 Years Alcohol Free.

Location:Pembroke Road,Cardiff,United Kingdom

Chemistry - Rush

Joseph William Mallord Turner

Lyric:- Elemental telepathy - Lee, Lifeson & Peart

Song Choice:- The Canadian Heavy Beat Trio have been with me on my 21 year journey every step of the way so it's only right to feature one of their lesser well known songs today.

Chemistry? Well I was rubbish at it at school but understand it more than ever nowadays as it goes hand in hand with being an ex-drinker/smoker and how running agitates my serotonin enough to keep me on the straight and narrow.

It's not the answer to everything as there are still things only known to ourselves that demonstrate our instant chemistry of love or hate. During my 21 years stint, I've met some amazing people, conquered some huge personal Everest's and have completely overhauled myself and my outlook on life completely.

Luckily, I haven't changed all of chemical likes since 1993 and I still love JWMT's Fighting Temeraire as you will know, if you know me but maybe I have a different understanding of other people and their needs as well as my own.

I'm not sure I will be celebrating out loud tomorrow, I did think of going back to retrace the steps of my first run. A 200 mile drive to run 100 metres didn't quite seem worth it!

How's your Chemistry?

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

Location:Pembroke Road,Cardiff,United Kingdom