Well today has been a mixed day had a few down days where did not train and was having bad day today but managed get myself to the gym,in the hope be around some positive people might help even though did not want be around people...ended up working pretty hard and ran  6.21 miles in 47:24 and then did a bit of weights circuit and a good cool down to stretch off on the cross trainer.does not make everything better but certainly does not make things worth and at least I accomplished something today which helps for tomorrow.