It's 21st of July 2019. I'm Martin to see.

So, So, I'm going to do. On this week's show Wow 499 next week we hit the magical 500

count down to Tokyo 20 with one year to go, Mo lines up at the Great North Run, Luke trainer tests positive.

Tom speaks to Sarah Garsteka about dogs running and dog bites you send in some splendid picks around the world

ready to run perch on the podium Tom Williams what you been up to?

Oh I tell you what before I say what I've been up to, doesn't time fly? It seems like yesterday we were thinking

about doing a podcast or you were thinking about doing a podcast and here we are 499 episodes later. I know five nearly. It's crazy. It's 10 years. Yeah.

utterly bunkers. Something like 800 hours of content. I went back and listened. We will talk more about this next week of

course, we get into episode 500, but I went back and listen to some really early episodes. Nice.

Yeah, so had a listen to some of those and we're very, we're quite stilted.

We're not as relaxed. We're a bit more professional then, weren't we?

Well, we were. We're not as relaxed as we are now. No. I think we're a bit like the BBC.

In that when they started off, they were quite stilted, weren't they,

and quite plummy.

And now they've like purposefully relaxed and done things like undone the button of the top shirt.

It got women onto the show.

Yeah.

I say, so I think we've been having some women on this show.

So we've kind of followed suit really. yes next we'll be slightly different actually if

you change is a foot which will come online next week growing the presenter team to include Tom and Tony to include Helen

know what's the name holly holly holly and Tony a lot more and moving some

stuff to social and focusing a bit more on some interviews so yeah a few

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