They're bad, they're boys, and occasionally they talk about running.

Yes, it's the Bad Boy Running podcast with your host, Jody Rainesford and David Heller.

Come back, baby, come back.

But a bye, bye, bye, bye, bye, bye, bye, bye.

I must admit I was a clown to be messing around, but that doesn't mean that you have to leave town.

Come back.

This is a bit unprecedented on the podcast.

Hugh has just been back in touch of us having recorded what we thought was an

amazing episode already. And I think he's probably just sobered up in the morning and thought,

oh God, what have I done? This is not at all true for this is not the depiction I want to give.

So Hugh has come back because he wants to add, firstly, extra detail into how to prepare for the

dragons back and some of the kind of more gritty, technical, what would the word be?

And technical advice that can really help you. But also to talk about what his future

ambitions are, because I know he's incredibly passionate about the Welsh language

and so he's got a bit more to add that so kind of welcome back but then in a way still on

the same podcast you how you doing man you're going and you said sobered up I wouldn't

I wouldn't go that far but you know yeah long time no's been a good 18 hours. But yeah, let's, I mean,

actually, the more detail do you want to get in terms of kit, in terms of preparation, in terms of

anything that's useful to the listener. It is a running podcast after all, you know, we, we mince around

certain things, but actually, yeah, details great. Absolutely, That's what I thought. When I left, I was just tired, you know, day in work, then that. And then you just think back and I thought, right, because I spent a long time researching, I spoke to some top, top individuals, you know, people that have won that race people that have worked with Team

Sky and stuff like that, with nutrition. So I thought I'd pass on a bit of the stuff that I did,

did, I don't know, soak in, you know, and hanging around. It just happens through

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