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 angers that were going on in my life.

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

Today on an Irishman running abroad, we are looking at the top 10 long run commandments.

You don't need to be training for a marathon to have a significant long run in your week.

In fact, all the experts say your week should feature one longer stretch of running at an easy, easy pace to build that crucial aerobic base

for whatever distance you're hoping to cover. Sonio Sullivan joins me, as always, to give us her

take on the subject. But first, we need to find her. Is she in Cove, Copenhagen, or high in the

mountains of Germany? Where are we catching up with you this week, Sonia?

Yeah, I've been around the place. I haven't done the bed count yet, you know, and you can't

how many beds you've been in last week. But I've been in a few. Where did I start in Cove?

And then I went to Copenhagen. Yeah, so exactly a week ago, Monday, I went to Copenhagen.

Yeah, so exactly a week ago, Monday I went to Copenhagen from Cork.

I was at a track meet there, which was very nice.

It's a lovely place, Copenhagen, very nice for running.

They've got some nice gravel paths alongside what looks like a river or a canal, but it's kind of five lakes kind of next to each other.

Lovely.

That was quite interesting.

Yeah, it seems to be a big running city.

And then we went from there to a place called treer in Germany which is the oldest city in Germany a lot of Roman ruins there treer and it was that that wasn't for another

running meat was it it was yeah they had a nice little track meet there

and who you bring into these track meets which with athletes specifically um well the first one i

...