You know, I like to be fit and healthy, so the best way I know is to just get out there and run.

Running was an outlet for me to, I guess, feel good about myself and take out some of the anglers that were going on in my life.

Sonio Sullivan is going to take the world title back to our...

It's week four of the road to Cove.

Sanyo Sullivan's homecoming dance on the streets of cove the hills of cove that made her the woman and the athlete that she is sonya this is now showtime right this is real game time put up or shut up kind of week four isn't it where people have now figured out how to make space for this running in their week.

Turning our focus towards nutrition really helps to solidify the pattern.

Yeah, well, hopefully everybody is kind of dialed into their routine now of training and just finding the time to get out for a run and do some training and some recovery

most days. So yeah, what are we going to do? Add something new. Let's talk about nutrition.

And I suppose most things that we're doing, you're trying to improve yourself in lots of different

ways. And, you know, there's only so much you can do with running because we have limited

amount of time and, you know, people's only so much you can do with running because we have limited amount of time

and, you know, people have limited improvement as well depending where you're starting from.

So you then start looking for other areas where you can improve and some of that is recovery

from the runs and the sessions and part of that recovery is down to the diet and the

fuel that you put into yourself you know it mean a lot of it is simple basic stuff but it's really

just getting people organized and you know thinking differently about what they're eating and

and when they're eating yeah i mean it it is the marginal gains that they talk about now.

It's the extra stuff.

Like, you can go out and run as much as you like.

But if you're filling the tank with junk, it's not going to go well.

I see in your notes here that the first thing that you want to talk about is hydration. Because when we think about nutrition,

we don't automatically think of water, but it is the bedrock of it all, isn't it?

...