Sonia’s international athletics season finished on a high last Friday and before she breaks down everything you need to know about race day prep, she fills us in on a record breaking night for her German athlete Konstanze "Koko" Klosterhalfen. Sonia immediately returned to Cobh and has a chance to rest the only way she knows how, with a bit of active recovery cross training. Jarlath’s own attempts at mixing up his activity left him “in ribbons” and wondering is basketball the worst of all cross training activities. We get the opinion of the Irish athletics icon on why the bike is best, especially if there is a coffee or toasted cheese sandwich destination thrown into the mix. Then it’s on to Sonia’s race day preparation masterclass. We are making this episode available in full to all the listeners to give you a taste of how extensive and enjoyable full episodes are over on Patreon. Head over and sign up to get the full illustrated notes for each conversation including more info and tips from the legend. 
 
Join our running event on strava.com/clubs/irishmanrunningabroad and help raise vitally needed funds for our chosen charity partner jigsaw.ie and all the work they do to support young people in Ireland. Why not join Jarlath in raising money for Jigsaw by signing up to the Irishman Abroad challenge over at https://www.idonate.ie/event/2576_.html 
 
To hear every episode in full and to gain access to the entire back-catalogue of over 500 Irishman Abroad episodes that are not available on iTunes for just the price of a pint every month visit www.patreon.com/irishmanabroad

 
Supplementary research provided by John Meagher.
 
The Irishman Abroad Liveline is now open. You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 0044 7543 122 330. Why not pose a running question to Irish Olympic Legend Sonia O'Sullivan or ask our America Correspondent Marion McKeone her thoughts on a current talking point Stateside? Of course, if you have an issue with traffic or elephants on the loose in your area, Jarlath can do his best to sort that out too.
 
Our charity partner is jigsawonline.ie. In these tricky times, Jigsaw provides a range of resources, advice and care for your people to help them strengthen their mental health and the skills needed to navigate life. Please visit their website and consider making a donation.
 
For updates on future episodes and live shows follow @jarlath on Twitter, visit www.jigser.com or email the show directly on irishmanabroadpodcast@gmail.com.
 
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