Blurred lines


A common division in the world of running is the one between “competing or completing”. Many mid to back of the pack runners have not entered an event to test themselves against other runners. They are not going to get a podium place or perhaps even finish in the top half of the overall finishers. Taking in the scenery and enjoying the journey is of vastly more importance to these runners than any finishing time. “Me – I’m just hear to finish” are the exact words that I have said – more than once. This fact puts us solely in the “completing” bracket – right?

On the flip side of the same coin we have the racing snakes. He or she wants to go as hard as they can in order to be as quick as they can. The runner who wants to push themselves to their absolute limits….and beyond. They may even be looking for a top 3 finish, or to be first male/female finisher, to be in the top 10, top 50, top 100 finishers. The runners who have a specific finish time in mind that leaves a bitter taste if they don’t achieve that. These guys n gals fall entirely in to the  “competing” camp – right?

Now those are pretty simplistic examples but are probably the most common or classic perceptions held, and hopefully you can see yourself in one of these two tribes, even if it is just a loose fit. But I believe that the lines between “competing” and “completing” are much more blurred than they may originally appear.

When any of us take our very first tentative steps on the journey that we all know as “running”, wherever that may eventually end up taking us, whatever our goals and aims may turn in to, and whatever our personal reasons for beginning to run in the first place are – then often our initial objective is one of “just to finish”. – “Completing” in it’s simplest form.

We often find, that as our fitness and abilities improves then we adjust our goals accordingly too. For many it is no longer satisfying enough “just to finish” any more. We now begin to set ourselves targets. We know that we are not going win or even finish high up near to the winner- but none the less we have a goal. It could be a new PB, to beat our previous time of last year, to get to the half way point by such and such a time, etc. In nearly 34 years of running I have never been anywhere near to the front finishers, but for many, many, of those years I still set myself racing goals such as I have described. How many times have you chatted with other runners and heard them say “The only person I am competing against is myself”? A lot I imagine. It is a natural evolution for any runner to want to improve and be better than their own “first time around the block” self that they once were. How we measure our running success is an entirely different subject – but now we are “competing” – even if it is just against ourselves.

Neither is it just the few elite runners that we may occasionally cross paths with that has the goal of winning. I read an article recently written by a runner – the following is lifted directly from that article –  I will always remember standing on the start line of a cold, wet and wind-blasted 20 mile race a couple of years back when the man next to me  a tiny, lightweight runner in a saggy vest and ancient running shorts – informed me that whilst he might finish in the final few of the race overall, he would make damn sure that he would beat “that bloke over there” – a similarly tiny, lightweight under-dressed chap who I was informed was the current holder of the over-70s winner’s medal from the year before. “Competing” yeah.

As for the back of packers again – the folk who enjoy the journey for the sake of the journey alone, and not “racing” any other runner or the clock (nowadays I proudly include myself in the numbers of those ranks). Are they competing?. I think so. As already stated it may not be against the other runners or against a specific time, but the challenge is against the course itself, against the terrain, against the topography. “Competing” yeah.

Anyone who runs: be that elite world class runner, respected club runner, first time  eventer, back of the back plodder, chasing a PB’er, Ultra runner, Marathoner, 10k’er, etc, etc, etc, I believe to more or less a degree is competing in some shape or form – against the clock, against the leader, against the runners around them, against last years time, against the hills, against the trail, against themselves.

Explaining the “completers” is much more simple. I don’t believe that anyone ever enters any event not wanting to at least finish. Ergo we are all “completers”


Notes on a fridge


Anyone that already knows me will also already know that I “buy in” to quotes and sayings. Prior to commencing on Chapter 1 I wrote down several of my favourite quotes and stuck them on my fridge. The aim was to draw inspiration  on the occassions when I felt that the task I had set myself was a bigee and that I may not suceed (invariably I didn’t succeed though, but that is covered in the page entitled “Chapter 1…… if ya fancy a long read!). And believe me, I did have those occassions – there was more than the one solitary morning that I woke up and thought to myself  ” S**t…..what on earth was I thinking”. This nicely opens up the door for me to share the first of the quotes that I drew upon – “Defeat is not the worst of failures. Not to have tried is the true failure.” – George.E.Woodbury

I spent a relatively long amount of time scouring the internet looking for quotes. Now I know I am not alone in my belief about quotes and the resulting ether mountain of relevant quotes I found confirmed this to me. I searched for Inspirational running quotes, quotes about success, quotes about failure, quotes about determination, quotes about perserverance, quotes about motivation, quotes about endurance, etc, etc.  I looked for any quote that would inspire, motivate, and keep me keeping on.  So as cliched and way over done as it is –  It has not made me refrain from compiling some of the quotes that I felt were relevent to me at the time, as well as still being a source of inspiration for me now:

“The ability to run the extra mile is found between your ears” – This is my favourite, and ironically I can’t find who phrased it first.

“The miracle isn’t that I finished. It’s that I had the courage to start”  – John Bingham

“Everything you need is already inside.”  – Bill Bowerman

“How to run an ultramarathon ? Puff out your chest, put one foot in front of the other, and don’t stop till you cross the finish line.”  – Dean Karnazes

“I’d rather attempt to do something great and fail than attempt to do nothing and succeed” – Robert Schuller

“The task ahead of you is never greater than the strength within you.” – Unknown.

“It’s very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit.” – Dr George Sheehan.

“You must do the thing you think you cannot do.” – Eleanor Roosevelt

“Even when you have gone as far as you can, and everything hurts, and you are staring at the specter of self-doubt, you can find a bit more strength deep inside you, if you look closely enough.” – Hal Higdon

“Endurance is not just the ability to bear a hard thing, but to turn it into glory.” – William Barclay

“If you’re going through hell keep going.” – Winston Churchill

“Don’t follow your dreams. Lead them!” – Unknown

“Only those who dare to fail greatly can ever achieve greatly.” – Robert.F. Kennedy

“If you aren’t in over your head, how do you know how tall you are” T.S. Eliot

“Show me a champion and I will show you someone who knows the taste of defeat” – Unknown

“Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do.” – Mark Twain

“The most difficult thing is the decision to act, the rest is merely tenacity.” –Amelia Earhart

“Whether you think you can or you think you can’t, you’re right.” –Henry Ford

There are more, lots more, and I’m sure you may already have your own personal favourites. If you “buy in” that is 🙂

Gone green

11053324_10203622516632757_331309758252501676_o If you are reading this then I make the assumption that you are already a runner – never assume anything I hear you say “It’ makes an ASS out of U and ME. But I will make that assumption any way and will gleen from that that you are therefore also aware of the many benefits of running. However you may be less aware of the benefits that trail running in particular brings. I have been running off road for many years and I believe that trail run­ning is bet­ter for both my physical and mental wellbeing. I am not suggesting that everyone should avoid any form of running on anything remotely tarmac-like for the rest of their lives. Not at all. I run on the road and enjoy it too. However for some, the thought of leaping over a gnarly tree stump or two on their next running jaunt, is very off putting and daunting. And it needn’t be. So with that in mind I want to give a few points to consider when you are next thinking about heading out the front door for a run. The dictionary definition of a trail is a follows: “a path or track made across a wild region, over rough country, or the like, by the passage of  people or animals”.


Muscle development To that end the surface is vastly more uneven, rutty, and likely to be dotted with tree stumps, fallen branches, rocks, boulders, and the occasional small “darting in front of you” wild animal. This therefore makes the trail a lot more technically challenging than a nice solid chunk of flat road. The result of negotiating your way over and around these obstacles is that you bal­ance your body as you do so ,utilising the smaller and lesser-used mus­cles in your legs, core and arms. More often than not the sur­face of the trail is also much softer than tarmac or concrete,and very often highly muddy too.This causes  your step to depresses into the surface each time, requiring you to use more mus­cles each time you take a stride. The undulating nature of the trail also makes you use stabilising muscles that are engaged in side to side movements as opposed to relying purely on muscle groups for forward propullsion. All of this will help you become stronger in every muscle group needed for both forward and sideways movement equating to a more complete runner.


Hills and hidden Intervals The terrain of the trail will make you conduct sets of intervals that are not unlike a fartlek session because your tempo will rise and fall in line with the topography. Running up the hills increases your heart rate in the same way a hard interval session on the road will. And easing up when cresting a ridge or along the bottom of a valley gives a period of recovery before you encounter the next hill. The undulating terrain of the trail offers the same benefits as targeted hill sessions on the road. The repetitive nature of engaging, your glutes, quads, calves, and hamstrings further develops those muscles.The constantly undulating terrain coupled with the accumulation of intervals on hills will to help to make running hard sessions on the roads easier


Less joint stress/improved ankle strength Because the surface is much more giving than concrete, then some of the force that is nor­mally trans­mit­ted back up from the pave­ment and through the ankles, knees, shins, and hips, is reduced when your foot hits the ground on the trails. The varying terrain combined with fleet footedly overcoming physical obstacles will force greater muscle engagement in the foot and ankle, that the constant one direction movement of road running leaves underworked.


Green Exercise  Fresh air, running streams, quiet, calm, green spaces. No traffic (perhaps the odd cyclist, horse rider or another runner aside), no waiting at traffic lights or road junctions,no negotiating past gaggles of pedestrians oblivious to you behind them. As opposed to loud motorcycles tearing past me I much prefer the wind rusling the leaves on the trees. Trail run­ning can take us up the moun­tain, down the valley, over the river, through the woods, and along the plain. Without question this presents us, not only with a vastly more scenic view, but also with the additional benefits in terms of mental wellbeing, than we could ever dream for on an urban saunter along the road. Not convinced? I will explain Green exercise in a little more detail (just a little bit) and see if I can change your mind. Green exercise refers to physical exercise undertaken in natural enviroments. As we, as runners are only too aware, physical exercise is well known to provide physical and physcological health benefits. There is also good evidence that viewing, being in, and interacting with natural environments has positive effects, reducing stress and increasing the ability to cope with stress, as well as reducing mental fatigue and improving concentration and cognitive function. Researchers at the Uni­ver­sity of Essex are advanc­ing the notion that exer­cis­ing in the pres­ence of nature has added ben­e­fit, par­tic­u­larly for men­tal health. Their inves­ti­ga­tions into green exer­cise, dove­tails with research show­ing ben­e­fits from liv­ing in prox­im­ity to green, open spaces. In 2010 sci­en­tists reported results from a meta-analysis of their own stud­ies that showed just five min­utes of green exer­cise resulted in improve­ments in self-esteem and mood.” Fancy hitting the trail yet? 🙂

Happens to us all


“Where the bloody hell did that go?” “I had it before – but I just cant find it anymore. ” “It’s gone. I’ve lost it”………………… No runner has ever not uttered those words (or similiar) to themselves at some point – sometimes more than once. For we all, to some degree or other, lose our running mojo from time to time.

The alarm goes off in the morning and we hit the snooze button (several times)…………. instead of hitting the trails. The idea of even an easy short run is daunting. It’s cold, it’s wet, it’s dark, it’s hot, it’s too early, it’s too late, I’m too tired, I’m too busy………our excuses know no bounds. Our running mojo has gone walk abouts.

Sometimes our love of running deserts us for external reasons. The answer may not be immedietly apparant, such as being injured or ill. Your lacking desire to don your trainers and pound the pavement could be due to stress in your personal or work life, incorrect diet,or poor sleep. Attempt to  pinpoint the instigator and use that as the beginning to getting back on track.

If none of the above apply and you have purely fallen out of love with running then don’t panic – with a few subtle changes – you will be back to pounding out the miles, hitting the purple patches that we all strive for, and basking in the “runners high” that we all want.

Start short– Despite the distance of your last run, your next one doesn’t have to be anything epic. Try a nice, easy, slow 2 – 4 miles. You may even find that at the end of that run you feel like tagging a bit more on.

Lose the Garmin – Forget about pace per minute, about negative splits, about intervals, about fartleks, about tempo, about pyramids. Forget about “how long” or “how quick”. You may tell yourself that you wont look at it – you will!! Remove any self generated pressure and stress. Run at whatever pace feels good. Re learn about running in it’s simplest of form.

Enter a race- This can be a fantastic motivator. Having a goal to aim for is a great way to help you get out the front door when it’s cold and dark and wet. If the thought of an impending event is not enough to reignite the desire to reach for your trainers – then think about the money you payed to enter the said race. This may just be me though – think “tight Jock” once again.

Listen to your body – Now this contradicts the last piece of advice, however if you normally enter lots of races then no doubt you also commit to lots of training plans. The simple truth is you may just be burnt out. Be honest with yourself, listen to your your body, and if taking a decent amount of time away from all that training and racing is what you need…………. then do exactly that.

Mix it up – There is nothing wrong with running the same 5 mile route 3 times a week – but to keep your journey interesting – try changing it. Change your route -turn left at the traffic lights instead of always turning right. Change when you run – if you normally run in the morning – try venturing out the door in the evening, or on your lunch break. Change where you run – If you normally run on the road – hit the trails (my personal favourite). Change what you run – if you normally do marathons then enter a 10K, a half marathon, an obstacle course. It will provide a different goal/motivator than you are used to.

Join a club – Running amongst like minded idiots can be a fantastic way to reconnect with the joys of running. Alternatively run with a friend. It doesn’t matter if you run 3 miles then stop for a coffee before running home again. By making arrangements it holds you responsible and accountable to others, as well as  generating new friendships. On the whole running is a social activity and in the main runners tend to be social creatures.

Have I ever lost my running mojo? Hell yes!! Has it always come back? Hell yes!

Each to their own


Sometimes, as a runner, you may be asked “Why do you run?”. This often comes from non running friends, family, or work colleagues. On other occassions, such as this one, it comes from a fellow runner. On the surface this appears to be a straight forward question. The answer however is much more complex. We no longer “need” to run. We jump in our cars and head off to the local supermarket to gather food for our families nowadays.We no longer have to chase down wild bufallos and gazelles in order to survive.Neither do we have to escape from wild creatures any more that think of us as a ready meal.

So why run? Why do something physically and mentally challenging, as well as being occasionally painful, if we don’t have to? Our own personal reasons for running are often tied up in our reason as to why we started to run in the first place. However our initial reasons for starting are in themselves often very fluid thing. For example – I started running because the Army made me.They didn’t ask me – they made me.Upon leaving the military I had a gap in running but returned to improve my fitness levels. Shortly after that “the bug” kicked in and I ran to see how quick I could be. My primary reason for running now is to keep fit and to enjoy the journey that running has taken me on. this is coupled with my love of  running trails. To that end I probably prove the point in The biophilia hypothesis. This hypothesis suggests that there is an instictive bond between human beings and other living systems. The reason I started to run will always be the same. But my reason for continuing to run has changed as I have changed.

Looking purely at “why do people run” and ignoring the alternative question of  “why people even started to run”,  I posed this question to a group of runners on Facebook and asked them to reply with a single sentence. As such they represent a wide cross section of the running community. Here are some of the replies (I apologise to those who’s replies are not here – sorry but I just received too many replies to include them all.

  • Martin To try and stay just a little this side of obese.
    Jo  Keeps my mind healthy.
    Joanne  To be happy and healthy shake the stress away
    Julia It’s my dream to run fast!
    Debra All of the above but also I’ve noticed my skin and hair all look better when I’m running (well after I’ve showered not immediately after I’ve ran lol) x
    Abir It relieves stress by having something to focus on. More effective than getting pissed. I do like a beer as I do tinned fish and instant noodles
    Alan Because I can
    Sarah Because for 30 mins or an hour, I dont think…I just run
    Denise Because someone told me I would never do it but then enjoyed it for some strange reason
    Sarah To escape reality
    Natalie To eat cake!
    Mark It’s the only time I get any peace!
    Jessikha I genuinely have no idea but just know I want to keep running as long as I can!
    Kelly As protection against depression and dementia..
    Sarah A sense of well being
    Tracy To keep the 4stone of that I have lost
    Jodie Because my horse went lame and I suddenly had free time
    Rick  To FEEL ALIVE and to FEEL a deep sense of FREEDOM!
    Ashley-Jayne after training for 12 months and completeing a marathon last year which was on my bucket list to do (had never run before I started training) I got the running bug!!!!! now running makes me feel so FREE!!!!!!! I can be completely at ease on a run and lose myself in the music (when running alone- or part of a great team
    Ben So I don’t get fat
    Elaine I wanted to do something for ME instead of everyone else so tried it and look forward to each week to catch up with new friends and a great stress reliever….
    Joanne To keep fit and eat what I like
    Colin Medal whore; possibly a human magpie
    Sarah To keep myself sane.
    Sally  Me time & escapism from life!
    David  Health & appearance benefits, that and I enjoy it.
    Lee  Makes me feel alive.
    Kriss  To destress from work!
    Angela  Guilt-free chocolate eating
    Barry  Because I love it
    Louisa  Started for weight loss, now I have so many reasons. Freedom, fitness, training, that feeling when you’ve finished!
    Kelly Because my arse needs it!
    Ian Fight back against my asthma (& currently winning).
    Lisa  Cause id end up in jail if I didnt!
    Derek  Fitness and personal challange ‘s
    Skippy To keep up with my kids! (And because it’s me time)
    Lindsey  So I can eat cake! And to feel awesome
    Mark  Sanity,fitness,joy and freedom.
    Stuart Because even being fat and 49 I still think I’m an Olympic athlete

The rea­sons that peo­ple run are indi­vid­ual to each individual, and whilst many are for physical wellbeing (running is a physical activitiy after all so no suprises there) just as many are for their mental wellbeing. Oh……and to eat cake or get bling 🙂  There is no questioning that run­ning is spe­cial and has it’s own rewarding qual­ities to it. So it is therfore of no suprise that we all do it for highly personal reasons

Nefarious means


Throughout the history of sport, and running is not excluded, stories are abound of people who have decided that nefarious and dishonest means will be employed to try to steal the glory that other earn through hard work, determination, and effort. We have a name for these individuals – “cheats”.

As far back as the first modern Olympic marathon, held in Greece in 1896, a local postal worker from the village of Marusi – Spiridon Louis, – finished first. However there is extensive evidence to suggest that he cheated. It is alledged that he hitched a ride for a significant part of the course from the mounted soldier who rode beside him! Since that day the world of competitive running has been littered with many, many examples of people who feel that it is somehow acceptable to run (often significantly) less than the allotted distance.

Arguably one of the most famous of these is Rosie Ruiz, who on April 21,1980 appeared to win the  Boston Marathon in an unbelievable 2hrs 31 mins 56 secs. This made her the fastest female time in Boston Marathon history as well as the third-fastest female time ever recorded in any marathon This was made all the more incredible by the fact that she was completely unknown before the race. Two witnesses subsequently reported seeing her burst out of the crowd half a mile from the finsh line. She was stripped of her victory 7 days later.

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In Oct 2011, Rob Sloan 31, a member of Sunderland Harriers for only a few months, came third in the  Kielder Marathon.When questions were raised by the runner who came “fourth”  it transpired that Sloan became tired at the 20-mile point and hopped on the free spectators bus.Just before the end of the race he disembarked and emerged from a wooded section of the course before rejoining the race and picking up the bronze medal.

Tabatha Hamilton, a 31-year-old from Trenton, America, won the Chickamauga Battlefield Marathon near the Tennessee/Georgia state line in Nov 2014 . But when race officials took a closer look at her race the next day, something appeared to be amiss. Hamilton’s winning time of 2 hrs 55 mins 39 secs is a very good time for a recreational runner. The problem emerged when officials, examining her progress through the course through periodic timing mats, discovered that she’d crossed the half-marathon mark at 2 hrs 6 secs, meaning she’d run the second half of the race—13.1 miles—in 55 minutes. The world record for the half marathon……………… is 58 minutes and 23 seconds!

In 2013 Jason Scotland-Williams completed the London Marathon in 7 hrs 24 mins. In 2014 he finished the same marathon over four hours quicker in just 3.08.47 – placing him in the top six per cent of runners and amongst the elite club runners from around the world . That is some improvement over a year! Another participant claims she saw him squeeze through the barriers to cut his race short by nine miles. Scotland-Williams denied allegations of cheating saying he simply ‘trained hard’

So why cheat in the first place?  The reasons are multi faceted. One being that we now live in a society where fame, along with any associated fortune, is the only end goal for many people. Not the sense of accomplishment that comes from knowing that you have strived and worked hard (often damn hard) for your achievements. In running that can be translated to the ability to claim to friends, family or work colleagues that you achieved something that you actually didn’t do. The sad reality is that the people who cheat often just don’t want to put in the work, do the best they can, and accept the outcome – whatever that may be.

Is there something askew or out of the ordinary in the DNA or psychological makeup of people who behave dishonestly? Sadly, some runners become so obsessed with winning, that they are prepared and willing to commit the ultimate act of cheating in order to so. Psychologists see cheating as a natural extensions of contemporary human behaviour. If people are willing to cheat on their spouses, with their tax returns and in exams, then why not cheat when running a marathon?

Alternately, some runners display deep-rooted aberrant behaviour: a pathological compulsion to cheat the system. Social scientists compare such behaviour to shoplifting: We have all read about people engaged in retail theft who can easily afford to pay for the goods they’ve stolen! Others are misguided individuals who are driven to cheating by the sheer excitement of the act. Some, say experts, may simply be seeking the love and approval of others, or may have their sense of self-worth so damaged that only by winning can bring temporary relief.

These are but some of the numerous examples of running cheats that can readily be found with a quick scour of the internet. I don’t wish for anyone to think that I am accussing the majority of runners of being inclined to take short cuts, to lie, or steal anothers glory. I’m not. I hand on heart believe that the highest majority of runners ascribe to working hard and in order to gain a real sense of achievment from their effort – iregardless of the result. However, cheats unfortunately do exsist on the other side of the same coin.

For me, running has unearthed the discovery of some immense wonderful truths – that you get out what you put in, and that honesty and integrity are paramound. It is of no concern to me whether people know, or even care about, what time I managed to run or what position I came. For me the real prize is found in the enjoyment of the journey.

A “cheap” sport?

Running is often described as a cheap sport and to more or less a degree I somewhat agree with that. In the simplest of terms running cost very little. The price of a pair of non specific trainers, a pair of every day shorts, and a bog standard ” normally wear when mooching around the house” T shirt. All of which I bet every one of us already posseses –  laying around the house in this or that cupboard or draw. Total cost to run is Nil.

For many many people that is what we use when we first start to run – what we already have. For many many people it doesn’t stay like that though. As the initial jogging around the block for 5/10/15 mins gives way to the ability and desire to venture farther from the front door, we begin to realise that we need some sport specific kit because we actually enjoy this “runnng lark” and want to get better at it. So we end up toddling off to the nearest sports outlet and purchase ourselves a nice pair of cheap road running shoes (£25 – £50), a decent pair of running shorts (£5 – £20), and a proper running top (£10 – £25). Total cost to run now is £40 – £95.

So we are happy with our new shiny running stuff and we use it regularly. But once again we find that there is other stuff that we need. We tell ourselves “I am enjoying the running that I do but I could be better if I got myself……………..”. So we end up buying some running socks (£5 – £10), a  water bottle (£3 – £10), an armband for our mobile phones (£5 – £10), a running cap or beanie (£5- £15). Total cost to run is now £18 – £45 plus the previous £40 – £95 = £58 – £140.

And now we are hooked…………we run several times a week. As well as having to rotate our running clothing, the season has changed to winter, . So of course we need to buy another pair of shorts or leggings (£5 – £20), a long sleeved running top (£10 – £25), a rain jacket (£10 – £50), running gloves (£5 – £20), Total cost to run now is £30 – £115 plus the previous £58 – £140 = £88 – £255.

So now  we decide that we want to enter a race (£20 – £40).  It will give us a goal to strive for, a purpose to our running, It will help us get out the front door and run when it’s cold and wet. So we decide to buy some compression gear in another attempt to be a better runner – compression undershorts (£10 – £20), compression top (£10 – £20), compression socks (£5 – £20). We also need to ensure that we are running at the best pace we can so we need to buy a sports watch such as a Garmin (£70 – £300). We also now decide to mix up our training with a bit of off road running. Hence we need to buy trail running shoes as well (£25 – £60). Our road shoes need replacing as they are now worn out. New road shoes (£25 – £50) (Total cost to run now is £165 – £510 plus the previous £88 – £255 = £253 – £765.

And we have caught the bug,  in fact it has well and truley taken a huge chunk from our new slimline, less wobbly than before asses. We join a local running club, we enter more and more races, and we blog about the journey we have taken from the sofa to being a runner. And this goes on month after month, season after season, year after year. We keep on finding stuff  that we have to buy so we can enjoy our “cheap” sport. But we often forget how much we spent to get this far.

An example for a bit of balance is a pic of the second hand running shoes I bought on Facebook for £15.  “Tight Jock” I can hear to you mutter. Perhaps yes 🙂

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