As Rudyard Kipling famously wrote and Bob less famously paraphrased and had tattooed on himself, you need to be able to face both outcomes when attempting a Bob Graham.

So in this episode Bob exposes the dark days of his training calendar, when running isn’t fun and the goal seems a long long way off.

Plus adventure journalist, Times & Sunday Times Travel Editor Duncan Craig reflects on his unsuccessful BGR attempt of 2013 – documented by his friend Charlie Norton for Runners World.

With music from Kris Drever, Ray Noble, Johnny Kidd & The Pirates, T Rex, Cornershop, Stormzy, War On Drugs, Bon Iver, Midlake and Junip.