Born to be Alive - Patrick Hernandez

So, you’ve gone and entered the Marathon des Sables…

You’re probably filled with a mixture of excitement, anticipation, a significant amount of fear, and possibly thinking ‘What have I gone and done, and worse still, how am I going to tell my loved ones?’ And yes, however much entering the MDS can be a frightening experience, the thought of actually taking part can be spine-chillingly terrifying.

 

The fear comes in various guises, including the physical demands of the race, the mental strength required, the possibility of injury, and the fear of failure. Understanding these fears and addressing them is crucial for anyone taking part next April.

 

The Physical Demands

One of the primary sources of fear when contemplating the MDS is the sheer physical challenge it represents. Covering 250km in the heat of the Sahara requires not only endurance but also months of rigorous training. The body must adapt to the heat, increased training workload, improved stamina, and increased overall fitness. This can feel an overwhelming prospect to those who have never run in desert conditions and are training through the British Winter.

 

The fear of not being physically prepared however, is very common. Everyone I’ve ever encountered at the MDS has said they could have trained harder. Many worry about their ability to even complete the race and fear that they will suffer from exhaustion or dehydration. The physical pain associated with the MDS, including blisters hyperthermia hangs heavy on the mind for months prior to the start. Moreover, the commitment to a training regimen can feel overwhelming, especially for those balancing work and family life.

Mental Strength

Beyond the physical challenges, running the MDS requires significant mental strength. The mental aspect involves staying motivated during long training runs, overcoming the monotony of continuous movement, and pushing through the mental barriers that arise during the MDS itself. The fear of not being mentally strong enough can ruin the whole MDS experience, taking a good supply of ‘man-up tablets’ helps no-end.

 

The mental aspect also includes dealing with self-doubt and anxiety. Many people experience imposter syndrome, worrying that they are not as prepared or as capable as other competitors. The MDS IS a competitive race, and seemingly fitter competitors can intimidate those further down the field.

 

Everyone will say they just want to finish, yet most will check their finishing position and age category finish, post-race.

 

Injury

The possibility of injury leading up to the MDS is a big worry. Training puts a considerable strain on the body, and injuries such as stress fractures, shin splints, and knee problems are common each year. Continuing to train when injured is common practise and it’s always best to rest until the injury is resolved before getting back into the MDS training workload.

 

Our bodies need time to heal from the uplift in effort. For those with existing injuries or chronic conditions, the fear of exacerbating these issues can also play a significant role in their apprehension. Better to get to the race at 80% of fitness that not to get there at all.

 

Failure

An MDS finish is very black and white. Binary in fact. You either finished or didn’t. Everyone gets the same medal and everyone that finishes, is a winner. No-one will ever ask your time or position; just ‘Did you finish?’. So, failure is not an option.

 

This failure fear is often linked to a broader fear of public embarrassment or judgment. The thought of struggling or failing in front of one’s peers, fellow runners, or loved ones can be paralysing. 

 

The MDS is the ultimate test of endurance and strength, and the fear of not passing this test can be a significant barrier to even taking part in the first place.

 

Overcoming the Fear

While these fears are common and understandable, they can be managed and overcome with the right strategies and mindset. Here are some ways to address and alleviate the fears:

 

Proper Training

Adequate preparation is key to overcoming physical and mental fears. Following a structured training plan designed for your fitness level can help build confidence and ensure you are physically ready for the MDS. Gradually increasing your mileage and incorporating rest days can prevent injuries and burnout - training in sand helps no end. Come to Wales, we have the best sand dunes in the UK!

 

Setting Realistic Goals

Setting achievable goals can help reduce the pressure and fear of failure. Instead of focusing on a specific position, aim to complete the race and enjoy the experience. Celebrating small milestones during the race, helps to maintain motivation and confidence.

 

Mental Training

Just as you train your body, it’s essential to train your mind. Techniques such as visualisation, positive self-talk, and mindfulness can help build mental resilience. Practicing mental strategies during training runs can prepare you for the mental challenges of the MDS itself.

 

Support System

Having a support system of friends, family, or a training group can provide encouragement and accountability. Sharing your fears and goals with others can alleviate some of the anxiety and provide a sense of community strength.

 

Education and Preparation

Educating yourself about what to expect at the MDS can help reduce fear. Familiarise yourself with the rules, and learn from those ‘that have’ everything you can about the race. Knowing exactly what to expect can make the MDS experience far less intimidating.

 

Focus on the Positive

Instead of dwelling on potential negative outcomes, focus on the positive aspects of taking part in the MDS. Think about the sense of accomplishment, the health benefits, and the personal growth that comes from taking on such a challenge.

 

Acceptance of Uncertainty

Accept that some degree of uncertainty is inherent in any challenging endeavour. Embrace the unknown as part of the journey and understand that everyone faces doubts and fears. The key is to move forward despite them.

 

Professional Guidance

Seeking guidance from an experienced MDS Coach can provide personalised advice and reassurance. A coach can help tailor a training plan to your needs and provide invaluable support for your MDS completion.

 

So, DON’T PANIC!!!

Being frightened about entering the MDS is a natural response to the significant physical, mental, and emotional demands of the race. However, these fears can be managed and overcome with proper preparation and a supportive network. By addressing your fears head-on and taking proactive steps to mitigate them, it’s possible to transform fear into excitement and anticipation, ultimately leading to a rewarding and fulfilling MDS experience. The journey to the finish line is as much about personal growth and resilience as it is about the physical act of running the race itself.

 

Overcoming the fear of the unknown is a victory in itself. Finishing the MDS is one of the best experiences I’ve ever personally experienced and I’ll be back there with you in April for my 18^th MDS. I’m not frightened, I’m excited as I’ll be making more life-memories with you.

 

And now you’ve entered, enjoy your MDS – don’t worry it’s amazing. You’ll be amazing.

1,190 Marathons - 277 Ultras - 17 Marathon des Sables - 0 Worries

I Don't Remember - Sir Peter of Gabriel

A Head Full of Dreams...

Making Memories: The Essence of Human Experience

Memory is the intricate process by which humans record, store, and retrieve information. It is the cornerstone of our identity, influencing our perceptions, behaviours, and interactions with our world. Making memories is not just about retaining facts or events but involves creating experiences that shape who we are. Let's explore the various dimensions of making memories, from the psychological processes involved to the emotional and social aspects, and finally the ways in which we can intentionally create meaningful and unforgettable memories.

The Psychological Process of Memory Formation

Memory formation is a complex neurological process involving several stages: encoding, storage, and retrieval. Encoding is the initial stage where information is perceived through our senses and then transformed into a format that can be stored. This process can be influenced by our attention span, meaning that the more focused and engaged we are during an experience, the more likely it is to be encoded effectively. For example, a vivid holiday memory may be encoded well due to the novelty and emotional engagement involved.

Storage involves maintaining the encoded information over time. This can occur at various levels, from short-term memory, which holds information for seconds to minutes, to long-term memory, which can last from days to a lifetime. Long-term memories are often strengthened through consolidation, a process that involves processing a memory trace after the initial acquisition. Here, sleep plays a crucial role, as it is believed to help consolidate memories.

Retrieval is the ability to access and recall stored information when required. The ease with which memories are retrieved can be influenced by various factors, including the context in which the information was learned and our emotional state. A specific smell, song, or even a familiar place can trigger a flood of memories due to the strong associations formed during the encoding phase.

Emotional and Social Dimensions of Memory Making

Emotions play a vital role in memory formation. Emotional arousal, whether positive or negative, tends to enhance the encoding and consolidation of memories. This is why emotionally charged events, such as weddings, the birth of a child, or even traumatic experiences, are often remembered more vividly and for longer periods than mundane day-to-day activities. The amygdala, a brain region involved in emotional processing, interacts with the hippocampus, which is crucial for memory formation, to enhance the encoding of emotionally significant events.

Social interactions are another critical aspect of memory making. Shared experiences often lead to the creation of collective memories that can be reinforced through social bonding and storytelling. When we recount experiences with friends or family, we are not only retrieving memories but also reconstructing and sometimes embellishing them. This social reinforcement helps to strengthen the memory trace and integrate it into our own personal memory bank.

The Art of Creating Meaningful Memories

While some memories form spontaneously, others can be intentionally cultivated. Creating meaningful memories involves a conscious effort to engage deeply with experiences and surroundings. Here are several ways to enhance memory making:

Mindfulness and Presence

Being fully present in the moment allows for a richer sensory experience, which aids greater encoding of the memory. Mindfulness practices, such as meditation, can help individuals develop the ability to stay focused and present.

Novelty and Adventure

New and unusual experiences tend to be more memorable than routine activities. Engaging in adventures, exploring new places, or learning new skills can create lasting memories due to the heightened sense of awareness and engagement.

Emotional Engagement

Activities that evoke strong emotions, whether joy, excitement, or even sorrow, are likely to be remembered more vividly. Participating in meaningful rituals, celebrating milestones, or even facing challenges can evoke the emotional depth needed for powerful memory formation.

Storytelling and Reflection

Sharing experiences through storytelling helps to reinforce and solidify memories. Reflecting on experiences, either through blogging or discussing with others, allows individuals to process and integrate these memories.

Photographs and Souvenirs

Visual aids such as photographs or souvenirs can act as memory triggers, helping to recall the details of an experience. Creating photo albums or keeping mementos can provide tangible reminders of the past.

Savouring Positive Experiences

Taking the time to savour and appreciate positive moments can enhance memory formation. This can be achieved by consciously focusing on the sensory details and emotions of a pleasant experience, thereby enhancing its encoding.

The Role of Memory in Personal Identity

Memories are integral to our sense of self. They provide continuity in our lives, linking our past experiences with our present and future aspirations. The process of making memories is a crucial part of personal development and identity formation. Autobiographical memories, which are recollections of personal experiences, contribute to our self-concept and influence how we perceive our life story.

However, memory isn't perfect. It is subject to distortions, omissions, and even false recollections. Our memories are reconstructed each time we recall them, and reconstruction can be influenced by subsequent experiences, current emotions, and social interactions. Despite these imperfections, our memories form the bedrock of our identity.

The Collective Memory and Cultural Significance

On a broader scale, memories also have a collective dimension. Shared memories contribute to cultural identity and social cohesion. Traditions, rituals, and historical narratives are ways in which societies preserve and transmit collective memories. These shared memories help to create a sense of belonging and continuity within a community or culture.

Events such as national holidays, religious ceremonies, and cultural festivals serve as collective memory markers, reinforcing the values and history of a society. Through these shared experiences, people connect with their cultural heritage and participate in the continuation of collective memories.

Making memories is an intrinsic part of the human existence, encompassing psychological, emotional, and social dimensions. By understanding the processes involved in memory formation and intentionally engaging in activities that foster meaningful experiences, people can enrich their lives and strengthen their sense of identity. Whether through mindful presence, emotional engagement, storytelling, or cultural participation, the act of making memories shapes who we are and how we relate to the world around us.

My advice is to go and make as many life long memories and free up as much storage space that the mundane world around us uses around you so you can relive your adventures time and time again.

1,188 Marathons - 277 Ultras - 9 GWR - 17 MDS - One Million Memories

Adventure - Television

Make it a BIG!

Adventure has captivated the human imagination for centuries and during my 60+ years, it’s become part of my DNA. It conjures images of daring exploits, unexplored places, and the thrill of venturing into the unknown. Adventure is not just a physical journey but also a journey of the mind and spirit. It’s about stepping out of one's comfort zone, embracing uncertainty, and seeking new experiences. From the ancient explorers who charted unknown oceans to the modern-day thrill-seekers who climb Everest or venture into space, adventure continues to be a defining aspect of the human existence. 

The romance of adventure lies in its inherent unpredictability. Everyday life offers comfort and stability, but adventure promises excitement and the potential for self-discovery. This unpredictability can be both exhilarating and terrifying at the same time. It forces individuals to confront their fears, test their limits, and grow in ways they might never have imagined. For many, the call of adventure is irresistible as it offers a break from the mundane, and an opportunity to experience life in its most vibrant form.

 

Historically, adventure has played a crucial role in shaping the world. The great voyages of exploration during the ‘Age of Discovery’ were driven by a desire to seek out new lands and opportunities. Columbus, Polo, and Magellan embarked on perilous journeys across uncharted oceans, driven by the promise of adventure and the hope of finding riches and new trade routes. These exploits not only expanded our global knowledge but also led to cultural exchanges and laid the groundwork for the world we live in today.

 

However, adventure is not confined to grand historical exploits; it can be found in everyday life as well. For some, adventure might mean travelling to a new country, immersing oneself in a different culture, or learning a new language. For others, it could involve running the Marathon des Sables, climbing Everest or diving to the depths of the RMS Titanic. The common theme being the willingness to embrace the unfamiliar and cope with the feeling of being frightened witless.

 

One of the most significant aspects of adventure is its capacity for personal growth.

 

When folk push themselves beyond their comfort zones, they often discover strengths and capabilities they never knew they had. This process of self-discovery can lead to increased confidence and a greater sense of self-worth. Overcoming the challenges that come with adventure can build resilience and adaptability. These qualities are not only valuable in navigating future adventures but also in handling the uncertainties and difficulties of everyday life.

 

Adventure also has a social aspect. It brings people together and forges strong bonds through shared experience. This happens each year at the MDS as the race breeds camaraderie and mutual support. The shared adventure is a concept that has captivated human imagination for centuries and these shared experiences create lasting memories that can lead to deep, meaningful connections. It’s a networkers’ dream!

 

In addition to the personal and social benefits, adventure can have a profound impact on one's mental and emotional well-being. Engaging in adventurous activities often requires a high level of focus and presence, which can be a powerful antidote to the stress and distractions of everyday life. This heightened state of awareness, often referred to as ‘flow’, is associated with increased happiness and fulfilment. Furthermore, spending time in nature, which is often a key component of many adventurous pursuits, has been shown to have numerous psychological benefits, including reduced stress, improved mood, and enhanced cognitive function.

 

Life without adventure would be very dull and mundane. 

 

And if you haven’t an adventure planned in the near future, I suggest you plan one into your diary pdq. The bigger the better and make it as scary as possible, one that takes you to the limit of human endurance and then you’ll discover what adventure is all about.

 

Amen.

1,187 Marathons - 277 Ultras - 9 Guinness World Records - 17 Marathon des Sables

Close to the Edge - Yes

'Summertime'...

A seasoned witch could call you from the depths of your disgrace... 

I wrote this blog back in 2018 but on reading it again, it’s still relevant and imho worth sharing again. Especially as the Summer has finally arrived, however brief, as it’s the perfect time to ‘up-ones-game’ and ‘upgrade-ones-future’. 

 

Sounds easy but for a lot of the folk I meet I’m very much a ‘Last-Chance-Hotel’ and my role is more about finding reverse before we drive on ahead. It’s kinda sad as most problem life issues are avoidable, and taking a fresh outlook on the world takes just a moment to change. 

 

I listened to the ‘Yes’ Prog-rock classic on one of my long car journeys. And it got me thinking about hard-working, decent, intelligent people that are living ‘Close to the Edge’ just to keep their heads above water.

 

I wonder just how many people in the UK are living ‘Close to the Edge’ right now? I bet it’s more than you and I think. For instance, the stats say 2.5 million children are living with 500,000 alcoholic parents and 300,000 people living on our rough on our streets tonight. I hardly need to mention the 1:12 people using illicit drugs or the 1:4 with mental health issues that swell the numbers. Our NHS is on its knees treating alcoholic and obese people.

 

The frightening thing is that some of the people I meet, and coach are part of those stats in one way or another. For that matter, I am and have been part of them too.

 

So why is ‘Life’ and for that matter ‘Living’ so bloody tough? 

 

And take away the plain in which we move

And choose the course you're running…

 

It’s hitting home everywhere right now. As far as I can see, the world is in a kind of ‘out-of-control-free-fall’ with some people holding on for dear life, whilst others are burning the path of no return as they walk headlong down the plank before jumping into the next personal disaster.

 

Down at the edge, round by the corner

Close to the edge, down by a river…

 

My observations and experience of ‘being’ Close to the Edge’ myself have saved a lot of other people from - well – themselves over the years. Being in a life-threatening tight spot doesn’t have to be as dramatic as you’d imagine, it can be unseen, right under your nose. Just look around, turn up the sensitivity on your radar and you’ll find you’re surrounded by a nation of people at breaking point.

 

Getting over all the Time I had to Worry

Leaving all the changes far from far behind…

 

Ah the ‘T’ and ‘W’ words. They’re the bane of modern-day life imho as Time is far too scarce and ‘Worrying’ isn’t far off being an Olympic Sport. 

 

Being ‘Close to the Edge’ back in 1972, when this song was written, lacked the intensity that we are ALL feeling in the 21^st Century. Let’s face it, the ‘Pace of Life’ has moved on so fast that most of us aren’t keeping up with it and our inability to constantly upgrade our personal operating systems is only breeding doubt and into our already fuddled minds. 

 

The eyes of honesty can achieve

How many millions do we deceive each day?

 

And so, we bumble on through ‘life’. Conning ourselves and each other that everything’s alright and that we are super-strong and super-tough living in a perfect online world, sharing our lives with anyone that will tune in and listen.

 

The truth is written all along the page

How old will I be before I come of age for you?

 

Over the years, I’ve become tuned into folk that are ‘Close to the Edge’.

 

I get up, I get down…

Finding the ‘Edge’, however brings pain relief and a path out of the depths of despair. I know - I’ve been right to the slimmest of possible ‘Edges’ imaginable. And life isn’t perfect and I’m not perfect, but it’s works for me and I’m happy where I am right now.Probably 90% up and 10% Down if I’m being honest, which isn’t bad – my question is, how ‘Close to the Edge’ are you?

1,186 Marathons - 277 Ultras - 9 GWR - 17 Marathon des Sables - 1 Life

Only you and I know - Phil Collins

Time to be honest and 'Rip Off your plasters'...

As a Coach, 'Ripping the plaster off' can sometimes come across as being insensitive and cruel, however when the way ahead is plain to see - acknowledging the truth and pruning away the excuses always proves to be the best approach and has the best long-term effects.

I asked AI and it says that 'Ripping the plaster off can be a metaphor for various aspects of life - confronting uncomfortable truths, facing challenges head-on, or making difficult decisions. It's about embracing discomfort for the sake of growth and progress. Just like the physical act of removing a plaster, it can be painful and unnerving, but often necessary for healing'. 

Well, AI has it there in a nutshell only it's not so easy these days to rip the plaster off in case you cause added distress and alarm at confronting those uncomfortable truths head-on for those that might not want to hear them. Personally, I'm always happy to know where I stand, and I know what I'm good at and also, what I'm not so good at. For instance, I know I'd be the world's worst 'Ironman' as the swim part is 2400m and not my personal PB of a mere 15m. I'm not going to be offended if you tell me to stick to dry land!

Phil Collins lyrics ' You know, we really only wanna hear the things we like to say' harnesses the act of plaster ripping perfectly.

Sure, my world's tough but it gets results. Failure isn't an option in my game and being realistic and honest with yourself, however painful that might be, will always deliver. Adding layers of plaster will only make things more sceptic and lead to future disappointment. 

If can be a positive process and ripping the plaster off is a powerful metaphor for courage, resilience, and the willingness to confront discomfort in pursuit of healing and growth. Whether it's in personal relationships, professional endeavours, or running Ultramarathons. The metaphor reminds us that sometimes the most difficult moments are also the most transformative and by embracing discomfort and facing challenges head-on, we can uncover our true strength and potential.

Amen.

1,186 Marathons - 277 Ultras - 17 Marathon des Sables - 9 Guinness World Records - One Life

Excuse Me - Sir Peter of Gabriel

Personally, I'm not big on excuses and the buck stops with no except yourself when things go wrong.

You see, making excuses is a common human behaviour. It stems from a desire to avoid responsibility or accountability for one's actions or lack thereof. Excuses can take many forms, from simple justifications to elaborate rationalisations, and they are often employed in various aspects of life, including work, relationships, and personal goals. 

 

While making excuses may provide temporary relief from guilt or discomfort, they can ultimately hinder personal growth and development. Understanding the psychology behind excuses, as well as strategies for overcoming them, is essential for fostering a mindset of accountability and self-improvement.

 

At its core, making excuses involves shifting blame or minimizing one's own role in a negative outcome. This can be driven by fear of failure, insecurity, or a desire to protect one's self-image. For example, someone who fails to meet a deadline at work might blame external factors such as a heavy workload or unexpected distractions, rather than acknowledging their own procrastination or poor time management skills. Similarly, a person who repeatedly cancels plans with friends might attribute their behaviour to a busy schedule or feeling under the weather, instead of admitting to a lack of interest or prioritisation.

 

Excuses can also serve as a defence mechanism against criticism or judgment from others. By providing a seemingly valid explanation for their behaviour, individuals hope to avoid scrutiny or negative consequences. This can be particularly common in competitive or high-pressure environments where success is highly valued, and failure is stigmatised. For example, athletes might attribute a poor performance to factors such as injuries or unfavourable conditions, rather than acknowledging their own shortcomings or mistakes. 

 

You know who you are...

 

However, while making excuses may offer temporary relief from guilt or discomfort, it ultimately prevents individuals from taking ownership of their actions and learning from their mistakes. By shifting blame onto external factors, individuals deny themselves the opportunity for introspection and growth. Instead of addressing the root causes of their behaviour and seeking solutions, they perpetuate a cycle of avoidance and stagnation.

 

Overcoming the habit of making excuses requires self-awareness, accountability, and a willingness to confront uncomfortable truths. One effective strategy is to cultivate a growth mindset, which emphasizes the belief that abilities and intelligence can be developed through effort and perseverance. By adopting this perspective, individuals are more likely to view setbacks as opportunities for learning and improvement, rather than insurmountable obstacles.

 

Additionally, practicing self-reflection and honest self-assessment can help individuals identify patterns of behaviour and thought that contribute to making excuses. This may involve asking oneself tough questions and challenging deeply ingrained beliefs or assumptions. For example, instead of automatically attributing failure to external factors, individuals can explore their own role in the outcome and consider what actions they could have taken differently.

 

Setting realistic goals and establishing a plan for achieving them can also reduce the likelihood of making excuses. When individuals have clear objectives and a concrete plan of action, they are less likely to succumb to procrastination or distraction. Breaking larger goals down into smaller, manageable tasks can make progress feel more achievable and reduce feelings of overwhelm or frustration.

 

Furthermore, seeking support from others can be invaluable in overcoming the habit of making excuses. Whether through friends, family, mentors, or professional coaches, having a support network can provide encouragement, accountability, and constructive feedback. By surrounding themselves with people who encourage growth and hold them accountable, individuals can stay motivated and focused on their goals.

 

Ultimately, overcoming the habit of making excuses requires a willingness to take responsibility for one's actions and choices. By acknowledging that they have the power to influence their own outcomes, individuals can break free from the cycle of avoidance and empower themselves to pursue their goals with determination and resilience. While making excuses may offer temporary relief, it is only through facing challenges head-on and embracing accountability that true personal growth and fulfilment can be achieved.

1,184 Marathons - 277 Ultras - 17 Marathon des Sables - 0 Excuses

Stonehenge - Spinal Tap

In the world of Rock 'n' Roll, few phrases are as instantly recognisable as 'These go to eleven,' coined in the 1984 cult classic film 'This is Spinal Tap'. (Stonehenge, is still one of my all-time favourites btw). Anyway, the phrase has become synonymous with pushing past the maximum, and let's face it when things are tough, being able to go one louder certainly helps.

While the scene is played for laughs, it's always struck a chord with me. Turning it up to eleven represents a defiance of convention, a refusal to be limited by the boundaries of what is considered normal or acceptable. 

It's about pushing beyond the ordinary to achieve something extraordinary. I love going to eleven.

But the appeal of turning amps up to eleven goes beyond just the absurdity of the concept. Turning amps up to eleven is about more than just volume – it's about attitude. It's about refusing to be confined by the constraints of the mainstream. It's about embracing the chaos and unpredictability of life. 

In many ways, turning amps up to eleven is a metaphor for living life to the fullest. It's about seizing every opportunity and making the most of every moment. It's about pushing boundaries and challenging the status quo (no pun intended). It's about refusing to settle for mediocrity and instead striving for greatness in everything we do.

So, the next time you need go one louder, remember the spirit of Nigel Tufnel and Spinal Tap. Embrace the madness, defy the odds, and go one louder. Because in the end, it's not just about the sound – it's about the journey, the passion, and the sheer exhilaration of rocking out like there's no tomorrow.

1,184 Marathons - 277 Ultras - 9 GWR - 17 Marathon des Sables - 1 Life - Amps at 11