 You know those mornings when it's just too cold, you just don't want to go out. Well I've had one of those mornings this morning. It took me an age to get myself into my running gear and out the front door. It's just a mundane Tuesday morning. I'm out for my standard 9 to 10 mile run. Three kilometers in. This is a trading estate called Lyons Farm. So I've just run up from my house and we're going to start a trail in a minute. Get onto the hills for a few kilometers and then back down into the town again. That's the main A27 route into Brighton. Go back that way and you'll get to Chichester. If any of you are interested in Strava segments, I'm just coming up to a Strava segment now for which I am the course record holder. It's called the Lamleys Lane Full Climb. So this is Lamleys Lane here. And my watch says we're 44 meters from the start of the full segment climb. It's about 800 meters and it climbs 80 meters or so. I'm not going to attempt it today. Not with a camera in my hand. There we go. So we've climbed 100 meters so far since I left home about four and a half kilometers. We're just going down now. It's a very regular run route that I do. It's not too far from my house to get onto the dams. We don't live very far from the seafront either. So I can choose flat seafront running or beautiful countryside trails. I'm not a massive fan of cows. I think I'm getting over my fear slightly. A few weeks ago I ran a race called the Hardlawl 60 and about 40 miles in I crossed into a field and it was completely blocked with cows and there was absolutely no choice but to walk or run straight through the middle of them. So I just had to bite the bullet and go for it and they moved out of the way and it was fine. But I think that's given me a little bit more confidence. Can't be overconfident but quite often at the bottom of this hill the cows are all congregated by this gate. Over here you can see this white path going up. That's works to layer cable for the offshore wind farm, offshore of Worthing. There's a new wind farm up here from miles. All the ship gates after you in the countryside and don't drop litter. Honestly I've had a busy weekend actually. I ran on Saturday the beachy head marathon which is a run from Eastbourne on the south coast of Sussex here in the UK and round in a loop and it comes back over the Seven Sisters which are often used to dummy for the white cliffs of Dover because the white cliffs of Dover are no longer very white. So they use the cliffs of the Seven Sisters as a pretend for the white cliffs. Anyway so you run back across there it's about 1200 meters of elevation for the whole run or sat in feet. 4,000 feet, three and a half 4,000 feet something like that and I imagine my fastest time which is 338. So I was very pleased with that. Came 47th overall. I still didn't beat my running buddy Richard who came in at 331 and he finished in 35th place. But what I was going to say about the beachy head marathon was litter. It still amazes me you know people choose to run on the trails in the countryside presumably because it's beautiful because you know it's fantastic scenery and fresh air and then they go and they drop litter. The number of gel packs SIS high five gel packs I saw litter in the floor. I just don't do it you know I don't care how elite you are you can carry your empty gel packet back to the finish line up to the nearest bin nearest aid station it's not that hard to do surely. It's just coming up to another segment now so another little hill climb. I'm second on the leaderboard here. My friend Paul Loder is first. Should be coming up on the watch but it isn't. Starts here anyway and goes up this hill. Just coming to the end of that segment now. We're now at a crossroads. So that's that segment there. From way down there at the barn all the way up here it's not actually that long. If you sprint it I think it's about just under two minutes. So if you go that way you're heading out towards shore and by sea. There's a hill up there called the steep down hill. Yeah you eventually get to the the river Ada and and then beyond that you get to Brighton. That takes you up to Chanktonbury fort. Chanktonbury hill fort. An ancient Iron Age hill fort. So that's a good old run. It's a good old climb up there. And then this is my short route down this little hill here and to Cisbury Iron Age hill fort. And there's another hill fort that direction. When you get to Brighton you come to Devil's Dyke. And if you've heard of the Three Forts Marathon, the Three Forts Marathon starts in Worthing and goes past all those three hill forts. So we're heading down here for a shorter loop. I'm wearing my speed goat twos. Very much enjoying these. I like the speed goats better than my hawker challenger ACRs. They fell apart too easily. The tread was a bit rubbish to be honest. I run this route very regularly. I see the farm workers all the time. I always wave and say hello. And they very rarely are particularly friendly back. Just a kind of brief smile but never a hello or a wave or anything. Can't please some people. Past few weeks I've been trying to put in about 100 kilometers a week. 60 odd miles a week. And at least a thousand meters of elevation a week. 3,000 feet of elevation. I film a lot of my runs as you know. The next three races I have and one I've just done, I'm not filming at all. And I'm going to try and go fast. So the first one, Beachy Head Marathon. Very pleased with a massive PR on that, massive PB on that. So I'm currently in training now for the Breckin Beacons 46 mile ultra on the 18th of November. And then foolishly, a week later, Wendover Woods 50, which is a centurion event not far from Aylesbury, north of London. That's a 10 mile loop and you do it five times. Each loop has 600 meters of elevation, more than 600 meters elevation. So that's a hilly one. Breckin Beacons is not flat by any means. I mean that's got well over 1500 meters elevation. So after Wendover Woods and Breckin Beacons, in December we've got the Portsmouth 50k and that's pretty flat right along the coast to Hailing Island and back. And that is my 50k PB at the moment of 408. It really depends how I feel, but I might try and get another PB there. Okay here we are at Cisbury Ring. It's another kind of crossroads. So that way goes back up to Chathambury. That way goes down into the village of Finden. This is the way we've just come and here's Cisbury. There's a segment that starts right here at this gate and goes up to the top gate at the top of the climb. I hold the course record for that and then there's a shorter segment just up the hill and my friend Jack Leach holds the record for that. So if you want to have a go come to Cisbury Ring and come and climb these hills. We're not going to go on to the top of Cisbury Ring. We're just going to go around it. You'll find a lot of the paths on the South Downs are very like this so quite chalky, rutted, slippy in wet weather. Sometimes you'll find there's loose rock. So there's lots of good trail running, good technical trails for you to practice on on the South Downs. So here we are pretty much at the highest point of well we're definitely the highest point of my run. Now we could we could go through that gate and up onto Cisbury Ring fort itself but we're skirting around it. It's downhill all the way now back to the town. Climbed 250 meters of a cent. I don't know how high we are maybe 200, 150, 200 meters high. So this is nothing like you know the thousands of meters climb you get in Colorado and places like that or the Lake District you'll get a thousand meters of climb I think. Certainly snowed and you'll get a thousand meters all the way up. So I don't know if you can see but over there in the distance you probably can't see but the sun is shining on the new wind farm out there in the sea. There's Worthing Town down there and this is our beautiful countryside that we're in. This hill is affectionately called Cardiac Hill. Luckily I'm going down it and we're here coming this way. So we've done about 12 kilometers now and we're just dropping down back into Worthing Town. We're going to pass Worthing College in a minute and then Starbucks. I often stop at Starbucks I must admit on the way home. Not today though. It's autumn here in the UK so leaves are all coming off the trees. This week it's been decidedly colder. I must not go into Starbucks, not today. This is Broadwater. Broadwater is one of the oldest villages in Worthing. The running club as I was saying Broadwater is not far from Worthing Town centre but maybe a mile or so out is one of the oldest villages in Worthing and this little bit here is one of the oldest parts. This church we think was once frequented or a few times frequented by Jane Austen who stayed in Worthing and the cottage that she stayed in is now a pizza express. It's still standing. And if you're interested in literature you'll be excited to learn that Oscar Wilde to play, the importance of being earnest, was written in Worthing on the seafront in a building not far from the new splash point leisure centre. The building's not down now being replaced by flats but there is a blue plaque there in the UK when somebody of note lived somewhere. They often put a blue plaque to identify the place and the poet Byron Shelley wrote some of his works here as well in a building right in the centre of the town near in fact right opposite the pizza express where Jane Austen stayed. So a few minutes ago we were up on the hills way up there looking at the sea and now we're on the beach clambering over the rocks and there it is 16 kilometers that's just about 10 miles run a little bit further and we're down at the water's end and there's Worthing pier over there and in the distance over there is Brighton and you might just be able to see some white cliffs. I've enjoyed coming with me on my little training run and always come down to the beach just for you that was. So there we are hour and a half 250 or so meters of climbing what's that that's about 900 feet and 10 miles of running. Thanks very much for joining me see you again another time.