Sonia has landed in Oz and with a bit of time on her hands she reflects on the most overlooked components of a great training plan and the incredible performance of the Irish teams at the European Cross Country Championships. Another record breaking athlete drops in to talk about the Christmas Quest of the Sanctuary Runners in Ireland (Full details below). Ailis McSweeney has been helping the organisation bring together people from all walks of life and specifically migrants, asylum seekers and refugees to run together each week. For more details see https://sanctuaryrunners.ie

In the second part of this episode Sonia digs deeper in the the forgotten parts of training success stories and Jarlath highlights some stand-out runs by our listeners. Head to www.patreon.com/irishmanabroad to hear it all every week without any advertising interruptions.

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