But nobody can run from their own demons.

When you're locked up in here for life, you learn to welcome the little freedoms.

Hope. It is the most important thing in the world. I believe that now more than ever. Hope is what saved my life, hope is what gave me the courage and the strength to carry on. Hope – that unshakeable, golden belief that things can get better.

When you're scared - and I mean really scared, not just hearing a noise in the night, or standing toe to toe with someone twice your size who wants to pound you into the earth - it feels as if you're being injected with darkness. It's like black water as cold as ice settling in your body where your blood and marrow used to be, pushing every other feeling out as it fills you from your feet to your scalp. It leaves you with nothing.

Don't make the mistake of bringing your heart down here with you, there is no place for it in Furnace.

Only another twenty thousand or so days of this to go.

Don't need a degree in rocket science to do this job.