Tom, how are you, sir? I'm very well. Thank you, Chris, very well. How are you? Yes, wonderful. Thanks so much for joining us at such short notice, Tom. I really appreciate it. No, no, it's all great to be on. Thank you. Thank you for finding some time in your busy diary to have a nice chat. Yeah, well, I got another thank you for you, which is you were really kind to do a quote for my upcoming book. People watching, it's, is it, it should be up there on my podcast overlay. It's called State of Mind, which is a Royal Marine slogan. And it's the story of how I ran 999 miles, pretty much nonstop bar sleeping in a tent at the side of the road. And Tom very kindly did what we call in writing terms a blurb quote. So thank you very much, mate. No, not at all. I think it's, I think it's so important. It's very easy and sort of modern society to, to see these incredible things going on and to not take much interest, especially when it's an endurance thing. And I'm an endurance athlete and I want, I don't, I want people to talk about me. I want all of this. And because that's what your life is, but actually to be able to sit back and be like, wow, what that is done is, yes, it's something completely different in endurance, endurance nonetheless. But yeah, it's incredibly impressive. And I think the more that people can, can see about it and to understand that it was a state of mind. It's not just a catchy title for a book. It's so much more, it's so much deeper. And I think it's, yeah, I think anything that I can do to, to try and spare that message, I think, and as an endurance sport, as you know, yes, physically it's tough, but it's the mental, the mental barriers are the ones that are much harder to overcome. Yes. So for me, for our friends at home, it really was a state of mind because I'm not like Tom, I'm not one of these fitness guys that, you know, I wish I was, I wish I had more time for it. I wish I had my stopwatch on and I was watching my times get better and blah, blah, blah. But as people know, I believe in, in, in moderate fitness for everybody. I'm very passionate about alkaline lifestyle and diet because it's done so much for my own personal health. But when I did the length of the country, I'd been disabled with a spinal issue for two years. So I couldn't do any training. What I want to talk to Tom about today is something completely different. Tom is an ultra, ultra runner, which basically means running extremely long distances in very fast times up against the best in the world. And Tom is the best in the world because he's in the very highest echelon of which I'm guessing Tom, the people kind of go from number one to number five, from number five to number three, depending on how they, they place in these iconic races. Yeah, it's, it's really difficult to sort of quantify your world ranking because ultra running is such a, one, it's a fairly new sport, but two, it's a very unique sport that each race is different. And for those who don't know an ultra marathon is just anything that is longer than an American. So anything longer than 26 miles would be classed as an ultra marathon, whether that was 27 miles or 100 miles. And obviously a 100 mile race around the Mont Blanc Massif will be very different to a 50 mile race on the South Downs way in the UK. And we'll suit some athletes better than others. So it's very difficult to, they're both ultra marathons, but one person who would win one might not win the other. So it's really difficult to sort of, to say like, yeah, this is, this is where I'm ranked globally in a sport that hasn't really got a national governing body or anything. So yeah, it's been a, it's been a whirlwind journey. I think it's probably the, probably the best. And yeah, I've had some, I've had some great results. I've had some not quite so good results as I was doing my apprenticeship into ultra running, I would say. And yeah, it's just been, yeah, one, one crazy journey so far and hopefully it can, can keep, can keep continuing.  Can't really sort of believe that, believe that it's happening. And you were an officer in, in which regiment, Tom? So I was an officer in the Welsh Guards. I commissioned in 2012. And then, yeah, John went straight to the Welsh Guards. They had just got back from Afghanistan from Herrick 16. That's the second proper tour to Afghanistan. So it was a very difficult time to join the battalion because I was 19 when I joined. I was the youngest in my platoon. I was the only one who had not been to Afghanistan. And so yeah, it was a, it was a huge, huge challenge joining what I did. But a very, very rewarding one. Not the sort of career that I thought or expected to have sort of going through training. Everything was so Afghanistan focused. But I sort of joined into the end of Afghanistan era, I guess. And yeah, huge, huge challenges, but incredibly rewarding. So, you know, my friend Simon Wester, then Simon Wester, or you'll, you'll at least be familiar with him. Yeah, no, I've no sort of Simon, I wouldn't say, I wouldn't say, well, we probably sort of wouldn't, he wouldn't send me a WhatsApp and me down in the pub. But yeah, met him a couple of times. Yeah, really, really nice. And lots, I've got lots and lots of time with Simon. He probably would WhatsApp. He'd be like, Tom, come and get the beers in. Yeah, probably, probably would. Maybe next season. And was that where, from what I gather from the, the reading that I've done about you, you came to the sport sort of quite quickly. It wasn't like a huge, great build up and you were. Yeah, so it was a, it was a really interesting start. I guess if I take it a step back, I, I'd always been really sporty when I was at school. And then that was also one of the things that drew me into the military. I wanted to, I wanted to keep playing sports because I enjoyed it. And predominantly it always played team sports, rugby, football, cricket, hockey, but also ran and in the school, I would always have win the school cross country and, but it would never really think much of it. I would just ran to be fit for team sports and that's how it worked. And then joined the army and sort of played, played rugby and obviously the Welsh guards being Welsh or a very rugby orientated unit. So played lots of rugby and played for the army at under 23 level.  So at that point I decided, right, I need, I need to find another challenge. And I sort of thought, right, well, I enjoy the, I enjoy endurance. I like testing myself. I like to push myself mentally and physically. And so sort of thought, right, what's the hardest, what's the hardest thing that I can do? So having never done a triathlon before, I signed up to Ironman Wales. And did Ironman Wales and off a very, very little training at all. I did one, one swim in the sea, 100 mile bike ride and a couple of loops running around Richmond Park. Running and incredibly naive and found it tough. But, but did, we all finished fourth in my age group, missed out on going to the world championships by like four minutes, which I had no idea there was a world championships or anything. So it was all, it was all great fun. And then Kona. Yeah. Yeah. In Hawaii. In Hawaii. Yeah. So, and that was, that was great and sort of did that and didn't think, didn't think too much of it afterwards. And from there, it got a little bit more into running. And it was only in 2016 when I had two army friends who were both in the Welsh Guards who did the race marathon, and they did really well. They finished in the top 300. And when they got back, said out, so having a couple of beers one evening said, oh yeah, you guys did really well, but I'm, I'm fitter than you guys. I could do, I could do so much better as you do. And with your mates and sort of one thing led to another and slightly hung over the next morning. I think I, I ended up signing up to the 2017 edition of math and the Saab. And fast forward six months. I'm there. Still on the, still on the start line of math and the Saab in the Sahara desert in Morocco. About to do my first proper ultramarathon. So, yeah, very much jumping at the deep end, very naive. Yes. I had a training plan, but I wrote it myself. And the kit that I was wearing definitely wasn't the most state of the art. It was, what can I beg, borrow and, and steal off friends. And yeah, it was just a, yeah, pretty, a pretty crazy journey and sort of ended up being, ended up being some of the first non Sub-Saharan African male to, to finish on the podium. Which was. Incredibly unexpected. So I went and wanting to finish. Maybe, maybe, maybe, maybe, maybe, maybe, maybe, maybe, maybe, maybe, maybe, maybe, maybe, maybe I just went wanting to finish, maybe top 20. After a couple of days it was. Oh, the sort of the top Brits to finish like there's any one or two Brits to finish in the top 10, like, or maybe I could finish in the top 10. And I remember watching the James Cracknell documentary when he did. And he was the, the leading Brit finishing 11th for for quite a while. amazing experience and to then get back to the UK and be offered to do and to compete in some races and I'm I'm a massive massive yes man and I just hate saying no to anything and uh can I tell you my marathon disablers yes yes man story then please do um one of my um let's call them a subscriber or or friend at home mail me to say Chris come on he's a french foreign legionnaire right or or former legionnaire come on Chris march or die me and you marathon of the sands we can do it i said yeah i i know i can do it i said but are you going to cough up the five thousand pounds for it he said yeah okay so okay if you want he said right you know do you want to meet me i said no let's we can meet at the start line if you're a tosser i'll just leave you behind i'm joking i'm joking friends but well i'm sort of you know you've always got that option right so learn behold i managed to get two spare places because there's a two or three year waiting list normally isn't there yeah and i think it was because of let's not say the word that's going on at the minute because it gets us in trouble with youtube censorship but because of the current situation people a lot of people had dropped out and so i got a place for me in this guy and when i handed in the bill i never heard from him again he blocked me on everything right oh no so being there i can't say no i'm out with a credit card and and so i was supposed to have run it this year tom and now then they delayed it from they delayed it from the summer until september or something now they've rescheduled it for next year yeah so i'm i'm all ears my question for you is these very fast um sub-saharan African runners do they wear the gators on their trainers yeah yeah everyone does you almost can't i wouldn't recommend it the only person i know who hasn't worn gators on his trainers is dunk and slater um who hasn't got any legs that was the he's the only he's the only person who i'd recommend not to have gators because he is not getting any blisters on his feet um and i i was fortunate enough i know i know dunks really well and we did mountain to sub in the first year and he was the first double leg amputee to finish mountain to sub um but yeah it's it's gators it's gators all the way 100 percent i didn't know if that was some pansy you know i say this a lot in in these kind of sports you people like to be a bit elite and a bit snobbish and i don't think there's ever a sport where people worry so much um before entering a race you go on the forums and it's how many energy joes should i be shoving up my nose every six minutes and you know of course being military i've got the attitude as long as you've got a pair of trainers on and there's water somewhere on the course that's you can worry about everything else later right 100 yeah and i would i would take and i definitely took that attitude but no gators is a is a must yeah yeah you've got a very it would be like pulling on a pair of issue military boots five minutes before deploying on an exercise in the breccan beacons and being soaking wet for the whole thing and just feet just being completely torn apart yes you could get through it but it's going to be bad enough as it is make your life a little bit easier for yourself so for friends at home the marathon disablers it's a it's a week long race it's across the sahara desert or at least the moroccan part of it you're running anything up to two marathons or slightly more a day you can have to carry all your own equipment except for water how much did your pack weigh six and a half kilos so that's you got it down to the which is which is the minute and there is there is absolutely no need to be any heavier i definitely could have gone lighter um but there are a couple of a couple of tricks so for example your first breakfast on day one is obviously when you do your bag weigh in it's obviously included but you're eating your breakfast before you go running so you can have sort of a a tin of Heinz beans and sausage or whatever you want for your breakfast it's obviously very heavy but you're then eating it so you're never carrying it um so there are some little little tricks that but no there is absolutely no need for anyone's pack to be any more than than six and a half kilos was it really hot i know it's a silly question but i i like running in the heat it was it it was a different heat to what anything that i felt before incredibly dry and it's the first time that i'd sort of felt breathing in the air the air felt hot and because the ground is so hard and so light it reflects a lot of the heat but it doesn't come up that high so you've got the heat coming down you've then also got the heat coming up so you do feel there are certain parts that you do feel like you're in an oven and i think i think we got up to like 42 and a half 43 degrees um so it it's hot it's not crazy crazy hot um but yeah it's just it's just an extra an extra element of a challenge that an extra element something you need to deal with um during the race so tom did you leave the army to pursue this or are you still serving no i i left in july july the first last year um i just thought for me as an officer i was going to be doing a huge disservice to my soldiers by spending so much time on myself um um those are the one thing that i didn't want to happen is for my running to to take more of a role and to take more importance than my soldiers um so yeah i i guess that sort of kind of forced my hand to leave so now i can sort of afford to be selfish because as a as a professional athlete you need to be selfish because your career is is how well you perform in these races and in order to perform well in these races you need to sacrifice a lot and and a lot of that is sort of pretty un-conjusive to to working in a team and to having sort of friends that you see every day and doing nice social things because you spend a lot of time on your own a lot of and then when you're not training you're very tired from training um so yeah sadly it was it just it just couldn't work out but having said that there's no way that i'd be where i was now without the support from the British Army and the Welsh Guards in particular sort of giving me the time to to go and train while i was still serving and suddenly my last six months to really go and pursue what i loved and sort of what i was what i was next going on to and still speak to the officers and still speak to a lot of the soldiers who've on a pretty much a weekly basis um yeah which is which is really nice so i definitely know they've they've still got my back which is nice and i'm guessing it frees you up for sponsorship am i am i right yeah exactly it's just getting a little bit a little bit difficult with trail running is a very sponsorship orientated sport now because it's such a hugely growing sport so brands want you to align with them and with the army it was just a little bit difficult and you end up sort of slightly stepping on people's toes so yeah it was just it was the most straightforward thing to do and with where i would like to get in an endurance sport then yeah it's definitely the right decision and i guess with the army as well like i was sort of kind of at the kind of at the stage where i needed to decide on what career path i wanted to go on as i was either either sort of commit and spend the next sort of 10 10 years serving or actually at that point is it is it time to get out and to follow something else so yeah i if i admit that if i had the chance to make the decision again would i make the same one yes 100 but that doesn't mean that i didn't enjoy my time that i'm absolutely loved it it was just it was just time to move on and as i think a lot of people as a lot of people do these days if you do something you love and i would have much rather have left a year before i stopped enjoying it rather than a day after i stopped enjoying it i very well said you know a lot of people get trapped into the forces because they realize it's not for them anymore but the fear of going into what we call civvy street can be very daunting and to find something that's a good bet to to you know that that's quite a fortunate thing to do yeah i have absolutely no idea i had i not had this running route i probably would have wanted to have left anyway and i would have had absolutely no idea what i wanted to do so i probably would have stayed in as i think a lot of people really struggle and you see so many people sort of leave and try and sort of work in civvy street for a couple of years but then end up rejoining because they just didn't find they just didn't find what they were looking for so they realize that the grass the grass isn't necessarily greener on the other side and actually they love what they did and they want to go back to it because it's it's normal for them yeah you you found something that's as exciting as being in the military and it and and as physical and and if i know i know running's a solitary thing but it's still like you're a you're a team as in that you know you've got a lot of fellow performers and you form some good friendships don't you yeah definitely and i think massively as part of a team i guess like like the military and i definitely think if you take a you take a unit for example you've got you take the world's guards for example you have the your infantry soldiers then around that you've got so if you're the signals platoon and you've got the engineers and you've got the remies to look after the vehicles and everyone's doing their specialist role and even now as a yes ultra running as an individual sport i've still got the most incredible team around me from my nutrition list to my physios to my sportsman sir to my coach to my strength conditioning instructor to my manager to my partner sophie we are this great team and everyone plays their individual role in my overall performance i couldn't do what i do without them and without me they wouldn't they wouldn't have to do this um so yeah i think it's 100% of teamwork and i think you realize in i've definitely realized learn the lesson of the military i not there is not one person who's the best at everything everyone's got their own individual skills i think one of the great forms of leadership is finding what people are good at and getting them to do what they are good at and better than you at because then at the end of the day you come up with a better end product which yeah which is what you want you wouldn't ask you wouldn't ask your signals platoon to launch a mortar attack um and vice versa because you know just end up in absolute carnage no probably end up in quite a lot of things if i remember our mortar mortar yeah tom let's talk about the iconic western states um a little bit reverse polarity there or um you're talking about the team you know the team is a bigger thing i as individual i love it in life taking little bits from other other achievers across and that's across a whole every single discipline whether it's eating breathing sports writing podcasting in ultra running you've got some great people to learn from i'm thinking scott jurek um didn't just learn a lot about running from him but i learned a lot about diet um dean carnazes if you're talking doing super ultra silly distances um and by reading such books i got to hear of this western states so it's a hundred mile race at the end it's famous because you get a buckle if you complete it in under the 24 hours and originally it was run by on it was raced on horseback but there was a guy his horse went lame and he said okay i'm gonna run it and everyone said you're crazy it's in america it's through through the mountains and through the desert um over over to you tom yeah it was for me i think the hundred mile distance is just so iconic because certainly from the uk we talk about all of our distances are in miles so it's and a hundred is just such a round number that yeah and i guess it's just growing it's such a huge huge challenge for anyone who's ever thought about ultra running and if you actually look on a map and you see how far a hundred miles is whenever i see it in the car and i put it in my satnav and i realized it's a hundred mile i'm like geez i'm gonna have to stop at least it probably at least twice on this drive and so i knew i wanted to do a hundred mile and i i knew that i yeah i wanted to step in and step up to that distance and see what happened and for me i think i wanted something a little bit more than than just performance um yes i could have done the south downs way hundred mile or i could have done sort of other hundred miles in the uk or anywhere else but i wanted it to be an iconic one and i wanted it to be to mean something more than than just running and for me that the history of the race of western states being the original hundred miler for me just meant like right that's the one that i want to do i think that's that's the one that's the most iconic that's the one that's going to mean the most to me and when i look back and think right what was my first hundred miler to be able to say oh yeah it was western states and people are like oh that's the one that's the one that they used to raise horses along and it's just for me it's having that that buy-in to the race is so important and understanding the race and learning about the race itself was um yeah was fundamental for me for the sort of the planning process of it and yeah a hundred miles is is a seriously seriously long way would be my first would be my first takeaway um and it was a huge challenge but i think yeah as i sort of as you in the military and i think as you do in in everyday life so you can't just take if you get given a huge challenge at work or a huge project at work that's going to take you six months you can't if you looked at it is in one piece or if you're writing a book and if you looked it in one piece it'd be incredibly daunting and a real challenge and very intimidating as does a hundred miles look but actually you break it down and whether it's a book chapter by chapter or paragraph by paragraph or if you're doing a big project at work week by week or phase by phase you then break it you break it down and it seems so much more achievable and for me that's that was sort of my my big mental takeaway my big mental lesson that i learned during western states i just broke it down into sort of bite-sized chunks and for me yes it's still it's still a long distance i i broke the race down into four 25 mile races yes 25 miles is still pretty much a marathon it's still a seriously seriously long way and definitely should not be underestimated but for me it just massively simplified the race i mean it's like right i'm just gonna do four of these like that's fine um and yeah i really learned really learned there that yes i knew that and i sort of would preach and i'd talk about how sort of important mental strength is for for running but when you actually when you're doing something that you believe you can do but maybe six months ago you didn't think was possible but you're doing it and you're then there on the finish line running the race quicker than you ever thought you you possibly could um and finishing on the podium is yeah was was just an incredible experience and yeah one of my definitely one of my fondest memories from ultra running so far um and yeah just such such an iconic race that is yeah that makes it i've got a there's a got a big sort of frames picture in the house of my me finishing the finishing the race across in the finish line um and then below it my race number and i see it every day and every time i see it it sort of does make me remember i can have if i've had a if i've had a hard run here or i've not sort of trained as well as i could have done or i'm a little bit unmotivated and i sort of look in and sort of remember it's sort of the good times and sort of remember how how much how far hard work goes um yeah just um just an incredible experience when how many times have you run the western states now is it just once the once just once yeah did they know because it's such an iconic event and and there's a lot of pre-build-up so they're looking at this guy as the favorite or this this female as the favorite this year did they know how good you are when you rocked up there i think i was i was probably ranked to finish maybe in the top 10 um like yeah i had a i had a little bit of reputation after after winning a couple of big races um in 2018 and going into 2019 um but no i don't think it was no i don't i don't really think it was expected to to be on the podium i think it was a little bit of a little bit of a surprise like i thought that it was if i had my best day then i thought that well it's 100 miles anything can happen um people describe 100 mile races especially western states as life in a day you go through all emotions you go through the highs the lows both mentally and physically and and anything can happen and if you look at the ladies race last year sort of the top those who were ranked in the top four all dropped out of the race whereas in the men's race it was a different story and no one really dropped out so anything anything can happen i think it just makes you have to be even more mentally even more mentally strong because you've got to be able to adapt to these things because you don't know you don't know what's around the corner and i think that's the great thing about trail running is it's not over till it's over um it's not like 100 meter sprint that you can see everyone and you can see the finish from the start this is a twisty turny up down um someone could someone could roll their ankle with a mile to go and you could they catch them with 10 meters to go like these these things happen and i think it's yeah you've got to give your best until the very end and i think i definitely think that sort of my military training and something that something that i learned in the military and i think it's a great phrase is as a professional athlete you're you're training to perform your best when you're feeling your best but as a soldier you're being trained to perform your best when you're feeling your worst and i think that's what an ultramarathon is the races are finished the races are won and lost in the closing stages when you're feeling your worst and can i give my best performance when i'm feeling horrendous um and i think that's definitely yeah definitely something that i've yeah i've i've pulled on in races that yeah i definitely take from from my military heritage you can always fall back on the fact that if i was doing this in the military i'd be doing it with a hangover now so i'm one step up from that exactly what um what about calorie intake then on on the run itself do you practice any kind of diet in your modern in your everyday life um yes yes i do but it is a very i say it's pretty more old-fashioned like i don't i don't cut out any any major food groups um i eat fairly normally and i say the diet my the way that my nutrition is basic it's very similar to my training it's very periodized and and that's pretty much just done on my carbohydrate intake if this morning like today for example i have an easy day my and tomorrow i have a pretty easy day my carbohydrate intake is is very low um but i still eat meat and i don't really i don't really anything processed um and but yeah diet is diet is pretty straightforward and i think is for me it's probably i do a lot of things in life that are are hard and going to as i for example last year i did a two-month training camp in Ethiopia and if out there if i had been vegetarian i probably could have just got away with maybe but you would need to supplement a lot because there just is not like there isn't a supermarket um they don't have fridges they don't do yogurt they don't do cold milk for example so you would find it very difficult but you could probably get away with it but if you were you followed a vegan diet or a gluten-free diet or something like that that was not medically necessary but that was your lifestyle choice i would you are making life significantly harder if not impossible to do without that when you're putting yourself through so much stress anyway just through the training so i guess for me i want to be able to keep consistency so anything that i can sort of eat in the uk anything i'm going to be able to eat sort of away on training camps i want to be able to to have when i'm when i'm in the uk so yes i do follow a diet i don't i don't necessarily count calories um i know i've been doing this now for long enough i know what a serving size looks like i know what a full serving size looks like i know what half the serving size looks like um yes i might weigh things like i weigh porridge in the morning if i've got a particularly hard run um because that's what i do on a race um but no no no sort of hidden diet or anything i think people quite like either it's sort of kind of 50 50 either people want you to have a sort of secret diet of something that you eat this and you're going to be able to do this and then other people like oh it's just great to see that actually you're you're pretty normal with some so much talk these days of different diets and everything and i think i don't get me wrong i if i if i could and yes i i i could it would be great and i'm sure there are there are definitely there is definitely signs that suggest that a couple of years ago that ketosis is the way forward and there is there is signs now sort of that would say that uh being sort of completely plant-based would be is the right thing and the best thing for endurance but i think it it's very it's very individual and definitely depends on your circumstances and yes if i was if i was going to be in the uk forever and i knew that i was going to have access to certain foods or not certain foods for the whole time then great like but i think for me as an athlete you get your main breakthroughs when you're really consistent and that's not just with training that's with recovery and definitely with nutrition as well so i think that's a very long word me answering to know i eat everything um but i was thinking it's so important to be able to treat yourself with food and have you ever um have you ever tested your your ph level with testing strips no i highly recommend it the reason i say it is i was a abysmal runner in the military um always struggled with it always just you know i obviously i always got through because to wear a green berry you've got got to you've got to get through it but it was hard it just even running with the lads for a four-miler on a fizz morning i'd be the guy not at the back but just praying this shit was over and i could be in a nice hot shower and then hopefully they send us home by 12 o'clock but i just remember when i went alkaline um and you can test if you're alkaline you can buy p8 strips time i'm talking to people i'm not lecturing you i'm talking to you know it's really interesting people at home and when and when your body's alkaline i went running and i ran i ran a bit faster then i ran eat and then i just ran flat out my four-miler i couldn't the harder i tried to run and time myself out the the better i just ran and i only thought i mentioned it because um i talk a lot about the alkaline diet on the podcast just because it's i mean just not being ill for 17 years is i think it's something people need to know about them yeah um when i got went to john o groats even though i'd literally done no training i think i might have run a mile around around the block um i just knew i was going to smash it because you you get like on this cloud nine when your ph level's good it's like a real natural high so there's my tip for you if you yeah i give it i'll but and then that that's the thing i think you can you can learn so much from from so many different people and it's something that i've never really considered but i'm a yeah a bit of a through when you use the strips it's going to tell you if your body is acidic and my my i'm a great believer in just using common logic i don't believe in fads or trends my common logic would be if your body's working the way it would be in a natural environment because your your ph is down the middle you're going to be functioning you know on a physical level you're going to be functioning the way nature intended and we are incredible human beings you know yeah no no 100 on the i'm conscious of your time it on because i know you need to get away don't you yeah um should we just sort of finish off then what i was going to say is what's your race nutrition when you're actually running what what what sort of principles do you basically stick to so i think it's it really depends on on the run you're doing so for me sort of training for an old training for an ultimatum racing ultimatum sort of a try and become sort of as fat oxidative as you possibly can and use your fat sources as much as as you possibly can um so you end up not needing to consume that much but take so for race like western states for example because you're still moving pretty quickly for me that was predominantly a liquid liquid diet so it was sort of sports drinks um because it just yeah it just sits really well in my stomach and sort of if you're going to sort of harder patches sort of might have a gel and most people sort of doing ultimatums will eat real food and for a longer race i probably would but it's of any for me sort of anything under sort of 15 hours you can kind of get away with with gels and liquid um you just feel sort of pretty hungry but you're not going to get any you're not getting many stomach issues um but yeah you just you can train for it and so by to becoming sort of slightly more fat oxidative sort of you can sort of achieve that state by sort of doing fasted runs in the morning or sort of reducing your carbohydrate intake sort of at different stages in training and as long as it's not massively affecting your performance in training then then you yeah you can get sort of huge benefits from it but yeah so rather than calories sort of i tend to sort of stick to how many grams of carbohydrate um i'm taking every hour into sits somewhere between sort of one to 1.5 grams of carbohydrate per hour of body weight so for me if you were for example 70 kilos then you'd take somewhere between 70 and 95 grams of carbohydrate per hour every hour after the first hour um i will sort of play around with it a little bit as we've done some long runs sort of very long runs of six hour runs with next to nothing um just to see just to see what my body does um but yeah i think as long as everyone's nutrition is so different everyone's body through burns through burns with calories and uses different energy sources at different points um and yeah i think you just got to find you got to find something that's right and there's that's right for you um and then yeah that would just set you up for success do you use this is it called tailwind this drink no i i don't i i think it's really good and the science the science is there and a lot of people do swear by it i just don't for i need a little bit more energy than that and it's not at sort of in a 500 500 millilitres of liquid you're only getting 25 grams of carbohydrate which which which is great if you're if you're going slowly and you can sort of can afford to carry a little bit more water a little bit more liquid that's great but sort of typically the drink mixes that i'll use have got 80 grams of carbohydrate per 500 millilitres of water i don't want to be consuming that much water unless it's crazy hot but yeah typically if i was for western states for example i'd have a two but two 500 millilitre bottles one of them's got a drink mix that's got 80 grams of carbohydrate in and so i know i need to drink that every hour and then an electrolytes drink mix or just water um in the other bottle and i think it's yeah it's it seems to work um so yeah don't don't sort of try and fix something that's not broken could you name a book a book tom that people listening who want to just start thinking about ultra or maybe they're already on their journey um what's been one of your favorites um i good question i think that there are some really good books out um there and shane benzy um has just released uh a book uh which is really good but also anharod finn or anharon ad finn has just released a book the way of the runner or the way of the ultra runner um well yeah which is really good and so something that i definitely recommend people to have a read through and what's next on your horizon tom what are you what are you building up to now so just a really good winter training block um and then we'll look to to raise the british marathon trial uh for tokyo olympics um which is at the end of march um and yeah we'll we'll roll the dice and and we'll see what happens there but you you can tune yourself to marathon distance yeah we'll we'll see wow you will make you we'll see we'll see is the answer yes are you are you doing the md md md marathon distance no not not next year but i will i will then a year after hopefully okay i was just wondering if we could share a tent next year but no maybe the year after get you back for a second year tom you've been absolutely brilliant on behalf of the board the t-shirt podcast thank you so much um for coming on don't don't feel you've got to hang around i'll just click the the off button on record here to everybody at home big love to you all look after yourselves if you can like and subscribe that's going to help ciao ciao hello friend i hope this finds you well my name is chris trawl i'm a former rawmarine's commando and i fought my way back from chronic trauma and addiction to live work and travel in 80 countries across all seven continents achieving all of my dreams and goals along the way now i pass my simple system on to other people but i can only help you if you like and subscribe so please do so because you get one life and if you live it right one is enough


Vice Admiral Lisa Franketti, the commander of Sixth Fleet, visited USS Bainbridge recently to meet with leadership, speak to the wardroom, and walk the deck plates. The Admiral has been underway with USS Mount Whitney, US Sixth Fleet's flagship, and has steadily been visiting many of the ships involved in balltops 2018. With 42 ships and one submarine involved, balltops is one of the largest maritime exercises in Northern Europe, and plays a significant role in enhancing cooperation and partnership in the Baltic Sea. Reporting from USS Mount Whitney, I'm Petty Officer Daniel Rankin.


This 2015 Ford F-250 Crew Cab Short Box King Ranch is stock number 11959Z. We are here at Summit Automotive in Fond du Lac, Wisconsin. You're new and used heavy-duty truck headquarters. This 2015 Ford F-250 Crew Cab has the 6.7 liter V8 power stroke diesel engine. This truck has been fully-safetyed and inspected by our service shop as a fresh oil and filter change. All the fluids have been checked and topped off, and this truck is 100% ready to go. White platinum tri-coat metallic is the color we shoot all of our videos in 1080p, 60 frames per second. So if you have HD capabilities on your computer, tablet, smartphone, or television, turn them on right now because it is your best way to check out the quality, and condition, and the options of the truck before seeing it in person. And if you like the video and want to subscribe to our YouTube channel in the lower right-hand part of the screen as a subscribe button to our YouTube channel, click that, and then click the bell notifications and you'll get updated every single day that we do videos here at Summit Auto. This one comes with 20-inch fuel painted and polished aluminum rims. They are in really nice shape, and it has a really nice set of Yokohama Geolander MT tires. These are 37x13.5R 20 tires, and they have probably about 60% to 70% of the tread left on them. This one has a suspension lift kit on it, frame and underbody is in pretty nice shape. And there's a look at that lift there. Front fender is in excellent condition. I didn't see any dents or dings on that. Headlight lenses are nice and clear, and the front bumper is in nice shape as well. It does have an LED light bar, factory fog lights, chrome-trimmed grille, and the hood is in very nice condition. Didn't see any major dents or dings on there. Passengers side front fender looks really good as well. And the passengers side rim, no major scuffs or scrapes. As you go down this side of the truck, take note of how clean the body is, how reflective and mirror-like that paint is. We take these HD videos, so if you are far away or even if you're close by, just cannot make the trip down, but you're still interested in purchasing the truck. You can see the truck, hear the truck, and have confidence in the vehicle that you're looking at before you even get here. So when you do get here, there's no surprises and you can make a smart and informed buying decision from the comfort of your own home. Very nice down that side. Looks really good. Lower rockers look good. This back rim is in excellent shape as well. And the chrome-tipped exhaust is in really nice condition too. Back tires have just as much tread as the front tires. You can see it has a B&W turnover hitch. It has the rear air-ride suspension. Box rails look pretty good. Not too much corrosion on them. It has all the remaining factory exhaust, so it hasn't been altered in any way, shape, or form. And the underbody looks pretty good. Lower rockers are in nice shape once again. And it does come with those nice chrome step arms. They are in nice condition too. Coming around to the back of the vehicle, rear bumper looks good. Has full towing package, which includes a receiver hitch, four pin and seven pin wiring. The tailgate is in pretty nice shape. No major dents or dings on there. It does have, that's where you pump up those rear airbag suspensions right there. Has the tailgate step assist. There's your B&W goose neck hitch. And it does have a transfer tank. That's a 36 gallon transfer tank. And it does come with a container of DEF fluid. Spray and bed liner. That's a Rhino Pro liner bed liner. And the bed's in pretty nice shape as well. There's that tailgate step assist. Those are always really nice. Tailgate shuts nice and solidly. And as you go down the driver's side, just as clean as that passenger's side. I didn't see any dents or dings on the box. And for full disclosure, this back rim is in excellent condition as well. The rest of this side of the truck looks really good. Does have the driver's side door code entry. If you want to figure out how to find your door code on your truck. Right-hand part of the screen is a video to show you how to do that. On your 11-16 F-250 or 350. Has the heated power scope. Tomears. They power fold in, power telescope out. They're heated, have built-in directional signals. I'll show you how those work in just a second. We do have the door code entry for this truck. Inside the King Ranch package gives you my favorite King Ranch interior. The really dark brown leather. No rips, no tears on those seats. Very nice condition. It does have heated seats, cooled seats, weather tech floor mats throughout. Auto headlamps, power pedals, get the nice wood grain trim. Power windows, power locks, power mirrors. Memory driver's seat, Sony sound system. These mirrors do power fold in. I always like showing both sides. So you know that all the options are working properly on the truck. And then you have to have the ignition on for the power scope feature to work, but we'll check that out in just a second. As we hop inside the truck, we'll turn the ignition on. So you can check out the miles and the radio. You get the built-forward tough animation there. And you can see that this truck has 48,844 miles. You do get all your different apps there. Instrument cluster is very nice and clean. Comes with the leather-wrapped steering wheel. Audio and Bluetooth controls on the right. Cruise controls and information center controls on the left. Comes with the six-speed automatic transmission. The My Ford Touch radio, AM FM and Sirius XM radio capabilities. It also has the factory navigation system. It does have a CD player and you can do your climate controls here. Heated and cooled seat buttons as well. You do get more tactile audio and climate controls down there. Turned out four-wheel drive factory stability control, downhill assist control, factory exhaust brake, factory brake controller, and you do get these auxiliary upfitter switches. I know one of those activates those LED lights in front, so we'll leave those on. Has a sync system where you can hook up your Bluetooth cell phone, 110 volt, 150 watt plug-in. Passenger side floor mat and seat are in excellent condition as well. No rips or tears. I don't think this truck's ever been smoked in. The headliner is in really nice shape. Does have the power sunroof. Home link buttons for your garage door security systems and lighting systems and map lights up there, along with your power sliding rear window buttons. This is also where your backup camera shows up. That is working properly. And I do want to show you that those mirrors, the power scope feature works on both sides. Always like showing that that works. We'll take a look at the back seats and then we'll take a look under the hood and start it up. The back seats are just as clean as the front seats. These back seats are heated as well. No rips, no tears. Power sliding rear window with the built-in rear defrost. You get that orange stitching in the seats. Very, very nice. You do get a lockable container underneath the seats and that locks with your ignition key. You get a nice storage area under there. Weathertech floor mats back here. 110 volt, 150 watt plug-in. And behind these seats are your tether anchors and your subwoofer. You get the nice wood grain trim and leather wrap on the back doors. Heated seat buttons. And then you do get the child safety locks right there. All the bottoms of the doors look really good on this truck as well. Step bar is in really nice shape. Let's start it up and take a look under the hood. Starts right up. No check engine lights or anything like that. I would personally like to thank you for checking out the video today and hopefully from this HD video you've been able to tell just how clean this truck is all the way around inside and out. Under the hood we have the 6.7 liter power stroke diesel. Engine bay is very clean, runs very smooth. Once again this truck has been fully-safetyed and inspected by our service shop has a fresh oil and filter change. All the fluids have been checked and topped off and this truck is 100% ready to go. There is your emissions sticker. I promised you those LED lights. We're on one of those toggle switches and they are. And I would highly recommend this truck from a quality and condition standpoint and see more pictures of this truck or one of our other 450 new and used cars, trucks, STVs, minivans, Wranglers, half tons, three quarter tons, one tons. You name it, we gotta go to that website right there www.SummitAuto.com Full pictures and descriptions of every single vehicle from two locations all at www.SummitAuto.com If you'd like to check out more HD videos you can go to www.Youtube.com www.SummitAuto.com Remember to like, subscribe, and share on this video and all the videos that you see there. In fact, in a second you will see links to subscribe to our YouTube channel in the upper left a link to more F250 videos like this one in the upper right a link to this vehicle on our website in the lower left and a link to one of our latest YouTube videos in the lower right. Click those, check us out and we're super excited to help you with this Ultra Clean 2015 Ford F250 Crew Cab Short Box King Ranch FX4 and White Platinum Tri-Coat Metallic. Thanks again for checking out the video.


During combat operations, some service members make the ultimate sacrifice. Marines with personnel retrieval and processing ensure these heroes' final trip home is paved with honor and respect. The PRP Detachment at Camp Bastion Afghanistan has two teams of Marines who are responsible for all fallen service members, civilian department of defense personnel, U.S. coalition forces, contractors and local nationals within regional command southwests area of operations. While PRP Marines may have one of the toughest jobs, the Marines know how significant their mission is. The reason it's so important for us is mostly for the families and our fellow brothers-in-arms. We want to make sure everyone gets home with the proper dignity and respect they deserve after the sacrifices they gave. While the PRP mission may be a difficult one, the NCOs of the Detachment ensure their Marines are prepared in every way. As a small unit leader, our job is to not only make sure that the processing of the hero and the evacuation of the hero back home, to his home and to his family is done smoothly, but also that our Marines are mentally safe, spiritually safe as well as physically safe. The professional manner in which PRP Marines complete their mission sends a positive message to service members, family members and the nation. These are Marines who know their business. They know their business better than anyone else out there. I could not be more proud of their accomplishments out here. And most importantly though, I couldn't be more proud of the professional manner in which they handle their duties and the way that they take care of our heroes. Reporting from Helmand Province, Afghanistan, I'm Sergeant John Jackson.


I think it's time, so we can debate the merits of HSMs. So my name is Audie Lee, I'm the PTL for Balvikin, and this is the project update for Stein. So, I'm sorry, did you start? You did? Okay, good. So, all right, so just as a refresher, if anyone who's here doesn't know what Balvikin is, although it seems like most people do, I think, Balvikin is the secret and key manager for OpenStack. And so what that means is that Balvikin users and operators can store things like encryption keys, passwords, TLS certificates, those kinds of things in Balvikin. One of the big use cases for Balvikin with an OpenStack is Cinder volume encryption. So if volumes are encrypted, and Cinder actually asks Balvikin to generate a key, a symmetric key, provide a reference to it and never actually leaves Balvikin. And at that point, well, it does leave Balvikin because then Nova, whenever Nova wants to mount that volume, it goes and it asks for that particular secret, and that's delivered to Nova, and then Nova mounts the volume, so those kinds of things. But it's a number of different places as well too. Like all the other OpenStack services, there's a REST API, and that's designed specifically for creation, storage, and management of the secrets that are there. It was founded in the Havana release of OpenStack. It's about, I guess that makes it about six and a half years old. In the last release, there were about 50 contributors from various companies, about 20 companies. So it's still relatively active. For Stein, there have been a number of new features that have been put out there, most specifically just in terms of a usability thing. For the longest time, our client has made you provide a full reference to the secret. So you do like an OpenStack secret store. You'd get back an HRF with HTTP slash all the stuff and a UUID at the end, and you'd have to pass that back end, which was very different from what all the other OpenStack services were doing. There is a ability now just to provide that UUID, and it'll allow Keystone and so on to figure out where that secret is coming from. In terms of security, in terms of the back end, so behind the front end, you've got an API, a REST API that talks to all the other OpenStack clients. In the back end over there, you've got various plugins that are available, and these talk to different things. So the most simple plugin you have there is something called Simple Crypto, which is basically just a key in a file that is used to encrypt things, but you can also talk to, as we were talking a few minutes ago, to things like HSM and DeVault and so on. And so there have been various improvements there. There have been and will, because this line's not over yet, there will be improvements to the HashiCorp Vault plugin to make it a little more production ready. There has been a number of performance testing and interrupt testing that's happened for various HSMs. Before, it was tested against the SafeNet HSMs, and now we've specifically tested it against TALUS and ATOS pool HSMs, and we've ended up having to parameterize the PKS CS11 plugin to make it easier to integrate with various HSMs. So if you're an HSM vendor and want to try and integrate with Bobbican, it should be a lot easier for you to do so, just providing the appropriate parameters and value for those parameters. Certainly, if you are and you're interested in doing it, come talk to me, please, and we'll see if we can figure out how to get that going. And there will be some testing against the soft HSM with the PKS CS11 by the end of Stine. Rolling upgrades, we hope that's been something that's been going on for the last couple of cycles. We hope to finish it off this cycle. And then there have been various things that have happened on the cross project side of this things. First of all, Castelan. Castelan is actually part of Oslo, and it is basically just an interface to talk to, for applications to be able to store and retrieve secrets. The idea behind Castelan before was that we didn't necessarily want to require people to have Bobbican, so we provided a generic interface whereby people could then go and use, use this interface to get secrets. As it turns out, there's, you know, at this point, the only implementation of Castelan really is Bobbican, but it is a very simple interface, and so a lot of people can use, have tried to use it in different ways. And a lot of the OpenStack services use Castelan now to go and get their secrets, and they go get the, through Castelan, and they go to Bobbican to get their secrets. The importance of it being a base service is that with the, you know, sort of a renewed focus on security and people being much more focused on security in OpenStack, we want applications to be able to say, you can store a secret securely somewhere, and this is a place to where to get it. And that means that applications, you know, as part of an OpenStack development, you should have a place that is a Castelan compatible key store somewhere where you can get secrets. At this point, there are two implementations for Castelan, one is Vault, and the other one is Bobbican. There has been additional work to integrate with triple O, specifically deployment with those HSMs, which I mentioned over there and setting everything up. Those are still in the flight right now. Fortanix, and, yeah, so there was some guys over here, they're using Fortanix. They actually use the PKCS11 plugin, and they're using it to talk to Fortanix. Fortanix actually uses SGX, which is an internal technology to create sort of a secure enclave of memory, basically some encrypted memory. That's hardware-based that you can use to store secrets in. And I just found out this morning that Airship, Deckhand, and so on are actually using Bobbican to store secrets. They have a bunch of files that they use for configuration, and they take those files, and some of them, they specify them as encrypted, and they store a reference to Bobbican there to the Bobbican key there, and they store their keys within Bobbican as well, too. Finally, because of all the performance testing that we're doing against the HSM, we've added a bunch of performance tests within Rally as well, too, so we can test the performance of Bobbican. Just some housekeeping. We did policy encode before, but we were supposed to do policy and doc encodes, documenting the policy as it goes through, so that has been done within Stein. And then, of course, the community goals that everyone is hoping to get through as well, so. So just again, sort of talked about this already, but let's secure the plugins that are in the back end. We have simple crypto. We have PKCS 11 with SafeNet. We have a KMAP interaction, so if you have a KMAP device, you can talk directly there, and you can store your secrets within a KMAP device. There's DogTag, which you can also use to store your secrets, and that can also talk to HSMs as well, too. And then finally, Vault. And then, of course, within Stein, we've implemented and tested changes for the PKCS 11 plugin to talk to all of those different soft ACSM and those different other HSMs as well, too, and, of course, for Tanix as well. And then the roadmap for, in future, we're hoping to do more SGX stuff, more TPM integration kind of go from there. Clients, not much has changed there, other than, as I get mentioned, we do have the UUID instead of just the HREF that was out there. But basically, we have the REST API. We've got a CLI, Python client, and then, of course, Castland itself. Documentation, we have all those things, and we're constantly trying to improve the docs. And these are all the projects right now that are currently using Barbican in some way. Of course, we have integration with Keystone, Oslo, again, through Castland talking that way. And then, of course, Cinder for Cinder volume encryption, Nova also Cinder volume encryption, as well as ephemeral volumes. Glance for image signing, so Hera to store passwords and so on, Magnum also storing passwords and certificates. Neutron, Octavia for storing keys and certificates for load balancing, TLS on load balancing. Swift to do encrypted volumes, encrypted Swift objects. They store the key within Barbican as well, too. Tacker Tattoo is another project that does SSL, sort of SSL as a service and provides the certs and so on. And they've stored everything within Barbican as well. Brabeats, Tempest plugin, and then, of course, within Stein, Deckhand, the Rally stuff, and the Triple O stuff, as I mentioned before. So access policies, pretty much the same as it's been. We found that we've needed to augment the policies a little bit, so we typically have Oslo policy, but then there are some additional things that we've added to Barbican to be able to do. So for example, on a secret, you can say, you can add an ACL to a particular secret that allows someone that's outside of your project, for instance, to be able to access that particular secret. Or you can specify that a secret is private, in which case only you, the creator, and not everyone else within your project can access that secret as well, too. So those are those kinds of things. All of the code, again, for policy is encode, and then it's basically overwrites and so on that you put in your policy, but Jason. In the future, you know, we're just gonna, there will be a read-only role that Keystone's been talking about for a while. We will add that. We actually have a role like that called Auditor, and yeah, if Keystone ever gets their act together, and it will happen there. If Keystone's getting to anybody else. Yeah, well, we'll follow you guys, so. So maturity, we've been at a five out of seven for a while now. We are hoping that the offline upgrade, that kind of stuff will, if we, once we finish it, we'll put us at six out of seven on that, and I don't remember what the seventh one is, but I think it's multiple languages or something like that, we'll probably, we'll never get that, so, most likely. So, just an indication as to how things are going in terms of users, again, there being a much greater emphasis on things like security, and so on. We're seeing much more interest in terms of deployers. We're, apparently, we're deployed in production in about 10% and people are testing or are interested in the Barbican, so we're talking about 40, 45% or so of deployers that from, at least from the user survey seems like they're interested or are actually working with Barbican. That's gone up considerably over the last few years, particularly as this is a service that is optional or has been optional and people have been resistant to creating, deploying yet another service, but as security becomes more important and the auditors come in here and say, what are you doing with your secrets? This becomes much more important for people. And in terms of new deployers, I guess on the survey, there's also something about POCs and new deployments, 9% are in testing right now, 25% are interested. So there's much more of an uptick in interest in Barbican. Finally, we need help. If you're an HSM guy and you wanna integrate your favorite HSM, come talk to us. We'll be happy to help you, TPMs and so on. I know that, for example, the Photonics guys are talking to us about creating an upstream gate so that they can do integrations and so on. Against all of that, I know some of the HSM vendors, for example, are talking about doing Barbican tests themselves as well too on all of their, whenever they put up a release and so on. So if you're an HSM guy, definitely come talk to us. As far as documentation, if you're a doctor person, we always need help with docs.  There was a UI for Castaland, which I thought was a terrible idea.  Simply because you don't want to access just Castaland, you wanna access a specific implementation of Castaland being Barbican or something like that because there really is no security that way. So there's too much capability of shooting yourself in the foot if you just have a Castaland UI as opposed to a Barbican one. And again, cross-project, any kind of integration efforts, anything, if you are someone from another project that would love to see something from Barbican, just talking to the airship guys, deck-end guys this morning, there were at least a couple of possible things that they wanted from Barbican to make their lives easier. We were totally interested in finding out what you want. And in fact, it sort of dovetailed into a couple of ideas that I had been mulling around and hadn't got enough motivation for yet, but now they might be, so we'll see how that goes. And again, all contributions, welcome. We are, I don't think I have a slide here with everything, but it's, you know, pound open stack Barbican. We're a very friendly group. We'd love to get comments, questions, anything else? So I think, yeah, I still have plenty of time, so. Any questions or anything? Yeah, sure, yeah. So the question, I want to. Yeah, yeah, yeah. So we have some, so I'll repeat the question for the recording. So the question was, do we have any performance results that we can share in the comparisons of say, simple crypto and using an HSM for things like key retrieval and so on and so forth? What we found, what we did is we did performance tests where there was no encryption, and then we did a test where you had Barbican with simple crypto and then a test with Barbican with an HSM. And what we found was there's a significant difference between using no encryption and using encryption. Which, yeah, it is what it is, right? But there really actually wasn't that much of a difference between using an HSM and not an HSM. And I don't have the specific numbers in terms of a percentage or someone, but if I looked at the difference on a graph, if this was no encryption, this would be with encryption and then just slightly more than that was going to the HSM. So there's, the HSM, of course, is, you know, it's optimized to do crypto and so on. So it's, there was, the differences that we did see that were significant who had to do with actually how Cinder, with more work of that, extra work that Cinder was doing than work that we were actually doing within the Barbican side of things. The Barbican side I think was actually relatively quick, but for example, we tested this like against a SEPH backend and when you do a SEPH backend and you bring in the key when you're retrieving, you know, mounting the volume and so on, there's actually, they do a significant amount of work when they actually create that initial volume in terms of adding things to the Lux headers and various headers and so on and so forth that adds a bunch of overhead there. And so the overhead was actually more there than it was really in the Barbican itself. So I can't, I don't have exact numbers with me, but it wasn't as significant as I thought it would be. Okay. Yeah. Okay. Yep. It's safe that it's all right in Jamaica. Yep. Yep. He also says it's going out of warranty real soon so he'll buy it and buy something else. We've been trying to be talking with his cool these days and he's really happy to learn. I, yeah, I don't know. I'm not so concerned that he's talking about it. Yeah, HSM vendors, if you happen to be around. It has to be cool, but yeah, I mean, we're still, obviously it's, yeah, I mean. So just to repeat for the recording, the question was which HSMs are cool? And I can't tell you that, right? I do know that we still support, you know, SafeNet and we support Tullis and ITOS. And those are the three big ones there. And then Fortanix is kind of cool as well too. So you can probably check out what they do for Fortanix. Yeah. So I know the, the SDK? Yeah. If not, is there something you can look at that? Oz, do you know the answer to that? I think, yeah. We'll read them on you, that's okay. Okay, yeah, read them on you. Yep, sorry, for the recording, the question was, are we in the OpenStack SDK and the answer is, I don't know, we have to beat up Monty. So, any other questions? Yes, so the question there was, is there a reason that we deprecated certificate issuance part of Barbican?   And I know a lot of that stuff was there because I wrote a lot of that code and then ended up having to rip it all out. And the reason that it was ripped out was that having, going to a CA is, it's a whole slew of work, it's a lot of work. And there wasn't enough, there weren't enough people in the community at the time that were willing to maintain that code. And so, we kind of went back to the whole UNIX philosophy of do one thing right and do it well, right? And so, it was just a huge amount of code that wasn't being supported by a community at the time. So that's the reason it was pulled out. Do I know any project that would be able to replace that? I know that people have talked about creating a project to replace that forever now. And it's never happened yet. So, every summer that I come to, I hear someone talking about that and it just doesn't happen. No. No. No, it's not. It's full access to CA that you use. I would love that to happen, but it's complicated. Absolutely. Absolutely, yes. And there's definitely a need for it, for sure. But there's no clear way forward. So, yeah. I'd love to resurrect that code in a different project, but it's anything else? All right. Well, thank you guys.


Nigerian students have threatened to ground activities at airports across the country and protest to add a strike by university lecturers as this move feasible and will yield any result. Also on the breakfast, the Independent National Electoral Commission, INEG, has been sued for allegedly failing to give over 7 million Nigerians adequate time to complete their voter registration. We'll discuss these and what lies ahead for both parties in the case. And as usual, we have in-depth analysis of some of today's news super headlines. We call it of the press. A very good morning to you. We're back with the Breakfast and Plus TV Advocates. A beautiful Monday morning, which you live from our studios right here in the heart of Victoria La Lagos. My name is Kofi Bartels. And I am messy, a boppo, beautiful morning and thanks for joining us. Indeed, mercy has been a flurry of activities over the weekend. Indeed, we're here to begin with the action-packed trending segment and action-packed trending story. Nigerians react into the viral picture of the all-progressive Congress presidential candidate, Shuwajibola Ahmed Tinibu, over the weekend. What appeared to be Shuwajibola Ahmed Tinibu sleeping or dozing off during a meeting with the Emir of Gumbay, Shihua Bubakar. This meeting was on Saturday. And this picture spread like wildfire on the Internet, especially Twitter. Now, if you recall, the former legacy governor, Peter Katzi, visited to the Emir's palace after attending the wedding of Mizbahu Inuaiaia, who was the son of governor, Mohamadu Inuaiaia. He was spotted dozing off in a picture while Senator Ahmed Long, the Senate president, was speaking in the palace. This video got several reactions. Nigerians talking about this, Tinibu is a presidential candidate. No surprises that he's getting a lot of attention. Some issues regarding his fitness in terms of his age and stoutness health-wise for the office. And this was, of course, fodder for his opponents and supporters of his opponents to say, hey, this man is not ready to be president. The video got several reactions from Nigerians. As most of them believe that this action proves that he is not fiscally fit to be president. Some said one Twitter user put out a tweet saying, here, nature is calling Tinibu, if you're owing him, go and pay. Don't pay with my future and that of my kids. We go all sorts of comments. But some rose to his defense, you know, sharing pictures of a Shivaji Bola of his opponents, Peter Gregory, the presidential candidate of the Labour Party, seemingly sleeping at one event where he had the likes of Ifan Yuba alongside him. And Ifan, I think, Raurame is his name. Another picture I saw was that of Attika Bukar, presidential candidate of the People's Democratic Party, who seemed to be sleeping at some campaign event somewhere in the Federal Republic of Nigeria. A lot of bats flying left, right in the centre over the weekend. Mercy? Well, I actually saw that. And, you know, looking at the rundown for the show. Oh, it's shown on the screen, even the other pictures. I mean, looking at the pictures of those who were sleeping. So on the screen, you can see that Attika Bukar. I don't know at what point he was sleeping. That's also another presidential candidate. He's also a presidential candidate from a vice president of the Federal Republic of Nigeria, from a governor of Anambra State, and also presidential candidate of the Labour Party. And as well as, you know, the flag bearer of the APC. You also have Wike on that screen sleeping. But moving away from that, you also want to look through. You would see that world leaders, I mean, there's a list of world leaders. I've actually seen a couple of persons who have been sleeping over time. Not necessarily an excuse or trying to hold brief. But I don't think that this is actually new, you know, with those who actually hold power. For instance, if you remember some time, you know, in... I can't remember the exact year, but changing Ping once upon a time was the United Kingdom. And, you know, he was found snoozing and, you know, sleeping at a time. He was caught actually.   Including the Pope at some point also slept. I mean, so for me, I don't think that this is actually new and, you know, this should actually mean anything. Supreme Court Justice Ruth Barthe fell asleep during Barack Obama's State of the Union speech in 2015. It wasn't her first time, according to her report. But the reason, because that's my question, why do people really sleep? Why do you have a lot of persons? What are prominent or common people sleep during public events? It was that for her, according to the Supreme Court Justice Ruth Barthe at the time, she said the reason was I wasn't 100% sober. She blamed her fellow Justice Anthony Kennedy for bringing a bottle of red wine to their pre-speech dinner. And in some cases, you probably say that it could be that you're not sober because of activities prior to that time or activities at that time. In different cases. Now, in another case, you would also want to say, of course, I mean, there are different pictures. I also want to say that people are overworked once upon a time. I had a prominent person saying that tired people rule the world and that's what it is. So I really don't think but not to hold brief, but I understand where Nigerians are coming from. The fact that there's a lot of responsibility when you become a public figure, especially when you vie for the position of the president and what have you. I mean, that's a serious office. There's a lot of expectation on you. People want you to be your best 100% and not to say, I mean, it could be anything. Let's not forget that he attended the wedding, you know, of Yahya Bellosan. And afterwards, it was reported that he needed to just pay a card to visit because he was in the city. You know, visit the army and what have you. It's possible that he was tired or maybe there were activities prior to, you know, that particular time. Not to hold brief for him. I'm just saying that sleeping is common. I mean, it's something that we all do. I know a lot of persons who sleep in church. You are very conversive with that. You want to give us some names? No, I can't categorically say. So that's what you do in church. No, but what I'm saying is that, you know, if you go to church, sometimes I mean you see it. Especially if you are an officer or a protocol officer, you find a lot of people dozing, snoozing at different points, you know, what happens. I mean, I think we can all say, you know, what you never can tell why Shuwaju was sleeping. It's a normal thing when you're tired to fall asleep.  I mean the vehicle going home. I'm being driven. I'm not sure you don't want to. You know, I fall asleep in the car. You know, I'm in the office waiting for, you know, some other thing. I catch a break. You know, one day I wrote something online. I said, you know, Legos would... Humble you? No, no, not humble you. No, Legos will deal with your sleep. Yeah, you know, it's just it. If you were a back-to-back, you know, non-stop ways kind of person, sometimes you just, just affects you.  For the picture that was shared with Peter V, someone shared a counter picture, you know, on Twitter. I saw yesterday of when he was wide awake at that same event, sitting on that same chair and, you know, listening to someone addressing them. You know, so it's not that, you know, that we don't know the full picture and context. But sometimes, Kofi, you know that some of these gatherings can be very boring. I mean, this is, you know, it could be sounding like a lullaby and it would take you to sleep. I'm just saying, I'm just saying. Even if it's boring, you are a presidential candidate. No, but Kofi, just like I mentioned. If you've been in a curtsy visit, you know, to such a public event, you know, bottom should not be, it's not even coming. This is me just saying is one out of so many. Yeah, I know.  Aha, I'm bored.  You know, you will want to do that. So it might not be the case, but like I rightly mentioned, it could be anything. I mean, we've seen a lot of persons who have slept, very prominent, powerful people, but this is not to make excuse for presidential candidate ahead of the elections 2023 to be sleeping because he sends a lot of message. Not also forgetting that there's a narrative. You also have a narrative where people are saying you are not, you're not young, right? And so, you know, age is actually not your friend. And so it might just mean that your body cannot actually carry. And that's why you have all of that. That's one narrative and that's why it was actually a big boss. But to be very honest, I know that a lot of people sleep, including the people who are talking and tweeting on Twitter. So people sleep as an excuse. But like I said, when you become as a public figure, and especially for us in Nigeria, who are moving, our democracy is, you know, is evolving. When you become an aspirant, when you become, you know, you are vying for different positions, while at a time where people are suing governments, suing government agents, suing the president, that's, you know, an area where we're at. And so it would be okay for people to say, why are you sleeping? You know, you can't be sleeping. You can't be sleeping. It means that you'll be sleeping on the job if you become, eventually you get the ticket and then you become president. I think that's what a lot of persons are saying. But we're just also saying that, hey, we have also looked at, you know, pictures of stories where a lot of persons are sleeping.  You know exactly be smart. Because you don't want your candidate to be compared to Robert Mugabe.  And I think when he was removed, within a matter of weeks or months, he passed on. May so rest in peace. But Mugabe is not exactly the greatest example. All right, but let's move on. Moving away from that, there's also on the top trending that please tag us, Peter Albee's supporters in a boy slate. And that's also got, you know, Twitter reacting. When we talk about social media most times, really, Twitter is always at the forefront. And that particular situation, very, some people have described it as unfortunate. And however it is, that's been, you know, on the other hand, the fact that Sarah pursuing the president, Mohammed Buhari, for the incident that happened, you have supporters. Let's not also forget that you have activities of supporters, different supporters, you know, going out to the streets in different states, taking out that rally saying, hey, we're rallying and supporting a certain kind of a boy. You know, it was quite different, as you can see on the screen, Tiagas and what have you. And the question that a lot of persons have been asking, you know, is that do people have a right, you know, to go out? I mean, at what point do you put out the Tiagas? Because everyone has a right. It's just like you're having a protest. It is expected that, you know, that the security agencies, you know, men of the Nigerian police force, among others, would be there to ensure that this actually happens and no one is left out. I mean, everyone is protected. But the incident that happened, quite unfortunate in a boy's state, Abak Lee Kay, there's been a lot that's been said about David Umay. And we're hoping that, you know, there will be a response, because in all of this, I mean, I haven't really seen a response, you know, from the state government. And really, it's quite worrisome. Yeah, well, that's just a play roll, I'd say. But, you know, members of the obedient movement, movement as they're called, we gathered at Mount 50, you know, to come back on that rally. They want to convert support for the candidate, but we stopped from going to the street. So we listened to and watched some clips and we're back. Anybody who organizes any kind of fitness, fitness movement or whatsoever in the state today. And so we peacefully, we were conducting ourselves and all of a sudden the police started shooting tear gas on us, dispersing people. So many persons have been injured. A lot are in the hospital already, but we are still here as peace-loving people and we are determined to show our solidarity to our candidate, Mr. Peter Obi. So the police officer that came didn't give us any specific reason, but I heard him very clearly quoting the governor as saying that no such movement should hold today in Abakaliki and that anybody who tries to do any kind of match in the state today would be ruthlessly dealt with. All right, at a time, you know, where the Eboni State Police was reached out of spokesman for the Eboni State Command of the Eboni Police Force was reached, there was no immediate comment. I would like to believe that there should be some comment today if he already hasn't put one out. But this is what we see. I think it was just a matter of time for something to happen because this is a situation we find ourselves in the country where people in Abakaliki protest, they stop. This is not a protest. It was meant to be just a peaceful walk, some call it fitness walk. In fact, they're having more fitness walks on 1st October. They put out a, what do you call it, a timetable shadow. I saw it online yesterday, Obidachi Obidian Fitness Walk. I do not know if Peter will be himself or the Liberal Party himself, organizers of this, but it would seem, it seems that these are individuals organizing their own things as a way of conversing support for the candidate. So, I mean, people are allowed to move around and how their fitness walks. People are allowed to have processions. I mean, I remember growing up on the streets or in the city of Kalaba, one of the popular processions was that of B.C.C.S., I think, or B.C.S., you know B.C.S., brotherhood of cross and stuff. Yeah, you remember. That's an example of a procession.  So, churches have processions. In Portugal, you have groups that do their walk for fitness, like a steady run and all that thing. So, if these groups says they want to do a fitness walk or a procession, I think they're allowed to do that as long as they're not breaking any law here. And look at the crowd there. They would have obstructed traffic to a very bad extent. So, we're waiting to hear what the police will say. But I'm happy to see that they stood their ground and that the fitness walks around the country are going on. What we don't want to see would be maybe two rival groups clashing. I hope they are aware that campaigns haven't started yet because we've seen billboards everywhere. But I think I think it's a bit loose on these things. They don't want to be too hard. So, all in the name of democracy may the best man win. No, but however, I mean, I totally understand that lots of people seem to know that campaigns have been shuttled and slated to start on the 28th of September 2022. And that's what it says. But you always say that there's a lacuna that's just a hole because you look at it, you ask yourself, everyone is saying it's a rally, it's not a support. You don't really have this candidate, those who are vying for these offices, making that presence and showing up to say, hey, this is it. I'm asking that you vote for me, making those statements the way it should be. And that's where it is. But like we would always say that our democracy is nascent. We're in progress. And we would always get to a point where we look at all of these loopholes and make some amends. And that's what it is. But you know, interestingly, David Mayer had had some kind words to say about the so-called obedient movement or the movement.  He said that though Peter Abbey's movement is one built on equity, justice, and fairness, these were his words. Quote, it may not translate to an outright win. He was saying that he has, what he said made him look like he had a soft spot for Peter Abbey. You know, as an Igbo man, he wouldn't mind if he won the presidential election. So it remains to be seen if Umayyid ordered this. You know, in times like this, the governors would say they don't control the police. I mean, that's the point. You know, that's the point now, because if you also look at it, a lot of persons are asking why President Mohammad Bahri should be sued. You know, because the question is that the president is going to be sued or has been sued for X, Y, Z. And everyone's saying this happened, you know, in a Boeing state. Could it be that, why are you suing the president? But we understand the issue of who controls the police architecture in different states. The command, we're talking about the command now. At these police officers, do you have the commissioners of police in different states answering to the governors? Do they really answer to the governors? Do they take orders from the governors? Even though it's not on, I mean, in the books, it's quite different what the law states and what we're actually faced in reality. So will the other be coming from above, and who would be giving this order? You know, this is some of the questions that are begging for answers. And like, you know, my colleague, who he had mentioned earlier, we hope that the police will put out a statement because we say that until you become a threat to your national security and peace of the entire, you know, space or community where you are at the time, maybe that's when, you know, the police would actually act.  Fingers across would definitely bring you one of the developments as we proceed. Well, the last training story we have for you this morning, of course, you all know that last week, a big story right here in Legal State was the auctioning of cars that had been impounded or confiscated by the government of Legal State for flouting traffic rules, traffic regulations, if you want to call it that. And of course, some people came out saying the government has been too harsh. They saw some of the victims, those who owned cars that were being auctioned, you know, crying and willing and saying, this was the only source of livelihood, where, you know, traffic just eked out a living. And the humanitarian side of Nigerian, compassionate side of Nigerians kicked in. You can see family there. This one said that this was a vehicle they bought for over a million Naira and it was being auctioned for less than the amount that they bought it with. And this was what they were using to survive. You know, by the government of Legal State in 2018, these vehicles were impounded for violating traffic rules as well. The news that trended over the weekend got people reacting was the fact that the governorship candidate of the People's Democratic Party in Legal State, Abdulaziz Alajide Adeliro, publicly called Jando, and his running mate, Olufunka Kindele, she's an actress, publicly called Jennifer Oufunka Kindele, Vista and Miss Latif Kolakbo and Miss Ossi Nacin, two of the victims, you wouldn't call it that, victims of the recently auctioned 134 cars which were impounded, like we said, by the Legal State government for traffic offences and of course Latif Kolakbo himself had claimed that his vehicle was driven by his mechanic when he was ill and hospitalized so he didn't know anything about it and the car was just, you know, impounded. It wasn't his fault it was what he said, it wasn't his fault it was his mechanic's fault. Ossi Nacin Dukwe on his part said he was sentenced to three months in prison for driving against traffic and the vehicle was impounded and auctioned off. So he said during his three month jail time he lost his three year old daughter due to the non-availability of funds to cater for her health and after serving the jail time the bus was auctioned on his and his means of survival is gone. So you can see the pictures of Jando and Funke listening to them. There's a microphone there. Jando however commiserated with Ossi Nacin for his loss but kicked against reckless driving and violation of traffic laws. He also condemned the state government for the harsh punishment of taking offenders' means of livelihood. Alright, so that's what they are saying give them some, but what is the what did the all-progressive Congress in Negan State say? Well, they are their part in the reaction to this, condemned Jando and Funke Akinile for you know going ahead to do this, what they've just talked about, visiting those whose vehicles were auctioned by the government. They are describing the visit of these two politicians the governorship candidate of the PDP in Negan State and his running mate as a quote appalling is what the APC said as saying, alright they said quote they move of Jando amounts to turning compassion and charity on its head, is what the APC is saying quote, it was pathetic that he simply interpreted the loss or interpreted the loss of his hosts to having the means of livelihood taken away from them when in actual fact people have lost their lives to accidents as a result of driving against traffic, is what the APC in Negan State is saying. Interesting. Well, I think that at this point in time it's a political season I mean it's a period of politicking so you would have a lot of you know actions that you know in a natural and normal day these things will never happen. I mean okay so let's even look at it if these two persons I mean Jando and Funkie were not contesting for you know the office, number one office or sits in Lagos, do you think that they would have visited these persons, those vehicles were auctioned? It's one question, do you think they would have visited? They do have an interest and so it's a period of politics and anything can actually happen everyone takes advantage of any situation you know just to score points and just to make sense but I think that where the bone of contention is because you know according to that reports they are sure the residents of the state that the violation of traffic laws will not be condoned if they emerge as governor of the state in 2023 but any legislation that takes with the means of livelihood of the offenders will be reviewed so it is what you know politics okay so this policy is not favourable we think that this policy is harsh, is brash and so we're saying that this is what we're offering when we're coming I mean if you're a traffic offender you will face the law consequently I mean you'll face the law as it is but your means of livelihood will not be taken away and that's what they are offering, it's a season so let's see how all of that pans out really like I'd say politics is about you're not wrong to say this is political and it's a good question you've asked may I see why do they go visit, they are visited if they're not running I mean I don't blame politicians for being politicians if you're running this is what you do, if you are a pastor you go preachy pray when people say why aren't pastors building hospitals and schools and they're building churches but I'm like pastors are meant to pastor they're pastors, these are churches they want it to be governors who will build schools and they will do that you can't blame me, so people will do what they're meant to do it's normal, I'll do that but the thing is this here would you sit at home if you were running an election and you were on a ticket you wanted to win, you wouldn't see you go out and do meet the people, talk to people present yourself, sell your ideas show compassion play people's hair turn on the road it's normal so what I'm saying I agree with you that to an extent also if you go out there and you're telling them come to commissary with you but when we become government we will not condone breaking of traffic rules and traffic resolution so what are you saying they don't support taking away people's livelihoods, fantastic I don't want to go back to the debate but we can't help it when you say taking away those livelihoods and then the punishment not being commiserated with action I saw a video yesterday of a truck that was overtaking in some part of the world and crashed, I think it killed 21 people this is not one of those stories that people are making for instance one of the agents of the governor filmed himself he apprehended someone or caught somebody driving against traffic on 3rd Millen Bridge and forced him to reverse people were not believing him because he said you are an aide to the governor you're immediate to the governor of Lagos State so I wish this is not arranged we are arrested, people let's see we are not arrested another one we saw on the internet again they said Lagos man in pounds of blocks last month's vehicle from driving one way and then people are saying why are all these things coming up now you understand, why are all these things coming up now they feel it's made up but the one I saw yesterday I think is it in the UK where 21 people died because a tipper truck overtook without actually looking to see those an oncoming vehicle and just rammed it was speeding, rammed into the cars coming in, those people lost their lives so these traffic regulations are set up to protect lives because people have lost lives people have lost their limbs lost their source of livelihoods because one person can make a living and I think these things need to be looked into we have Lagos State traffic or transport sector law 2018 that has a list of violations and penalties and I think that negotiations need to go study these things so if you don't want your livelihood to be taken away from you then do not do the crime if you do not want your livelihood to be taken away from you do not do the crime because some people in the process of doing their livelihoods have taken other people's lives other people's lives when you go to maybe Singapore for instance or China for instance and they say we catch you with drugs even if it's just a gram or a milligram you will be given the death penalty you'll be executed if you're given just a milligram of drugs would you say it's not commissary with the crime they don't want that thing in their society they have laws, they have rules and regulations so that you will not even think of doing it so these are the issues but we have to go we'll take a short break now and when we come back we dive straight into what the papers are saying this morning please stay with us