Much like the undulating route at Rye 10 on Sunday, there will always be highs and lows to endure. That was how my week felt, from starting off well, to feeling a little under the weather and even a dent in my confidence as a coach, with a few of the team picking up injuries.

On those low days, I doubted my approach, and the negative thoughts crept in, something I’m sure most of us deal with from time to time.

I took a day off from my own training to refresh and come Sunday, surrounding myself with the positivity of the running community, I was back on a high.

I just want to say well done to all of the team who completed the Rye 10. It’s not easy. Let me rephrase that. It’s bloody hard. Yet I can’t recall one negative comment throughout the day and the results were terrific.

We had new 10 mile PBs for Cameron (1:14:47), Patrick (1:17:24), Glenn (1:17:43), Jodie (1:21:57), Ben (1:22:35), Karl (1:27:12), Martin (1:31:15), Lou (1:31:56), Jo (1:53:10) and Chrissie (2:03:20),

There were age category wins for Jan (FV65) and Sarah M (FV75), and an 8 minute improvement from last year for Sue M.

Let’s not forget the 5 mile too where Shain banked a 4th place finish. And of course, Jacqueline and myself winning the coveted prize of most efficient water station. Just to clarify, especially to those marshalling the other water station, I made that up.

On the other side of the county we had a 10k PB for Iain, clocking 46:49 at the Bognor 10k, a 1 second personal best, that’s how you do it folks (makes it easier to beat next time). Known as kissing your PB, a term created by Rick off The Running Channel I believe.

Up North it was the Sunderland 10k, a race hosted by none other than Steve Cram. Sadly he’s not on the team, but Andy is, and he got himself back under the 60 minute mark with a fine run at the end of another very successful week of training.

Come the conclusion of the week, I felt so much more self belief than 2-3 days earlier. It’s easy to get swallowed up during those tough moments, let them overwhelm us and effect us for more than a few days.

As with the Rye 10, those climbs seem to last a lot longer and are much harder work,  but once you reach the summit, the enjoyment that follows is worth the effort. The morale of the story, when you find it hard, dig deep, believe in yourself and you’ll pull through to the other side.

If you continue with good habits, those tougher days will be fewer and further between.

There’s only one word to sign off this weeks blog and it has to be…….

….bangaranga!!!