During her whirlwind couple of weeks back in Ireland, Sonia O'Sullivan made the trip to Midleton, where more than 100 juvenile athletes and around 50 of the senior members got to hear her words of wisdom and advice.
After putting the senior athletes through a workout, it was time for a Q&A session.
On overtraining, she said: "I suppose the more you run and the more you train the better you get, but there comes a point where it's a bit like saturation and you do too much, so you have to manage your training."
A question on how many goal races in the year you should target brought this response: "You break it into seasons. If you are training for cross-country, you might have two, such as the county and All-Irelands; if you are aiming for a marathon, it's good to work backwards and pick out a few races that would be part of your training."
Variety of surfaces is also important. "I worked that out in my early days in Cobh, where I ran all the time around the fields and rarely ran out on the road. I'm always looking for parks to run on."
And then there is the value of having someone to run with. "It's always so much easier with a group." But don't mention headphones: "If I see someone with headphones in races, I say I've got to beat these people. That really annoys me."
HOME RUN FOR WALSH AT CROSS-COUNTRY OPENER
The traditional opener to the cross-country season in the south-east, the St Senan's meeting at Kilmacow on Sunday, saw a popular home win as Adele Walsh took the honours in the women's 3,000m race.
She finished ahead of Grace McConnell from Ballyroan and Maria Griffin of St Joseph's. However, the latter led her club to the first team prize.
Clonmel's Kevin Maunsell took victory in the men's race over 7,000m, defeating Brian Murphy from Carrick-on-Suir and former winner Sean McGrath of East Cork.
West Waterford took the men's team prize.
CUSACK'S FAMOUS VICTORY AT SPRINGBANK 12-MILE RECALLED
A famous victory by an Irish athlete took place 40 years ago last week when Neil Cusack from Limerick defeated a top-class field to win the Springbank 12-mile event at London, Ontario.
The Springbank International Road Races were amongst the most prestigious events in the world during the 1970s.
Six months before he won the Boston Marathon, Cusack – a student at East Tennessee State University – defeated the then Boston champion Jon Anderson by 10 seconds, 56.11 to 56.21.
The following year, Cusack ran an even faster time of 55.22 but had to settle for second behind future Olympic 5,000m and 10,000m champion, Miruts Yifter of Ethiopia.
After forcing the pace most of the way, the Irishman fell foul of the famous kick of the man known as 'Yifter the Shifter', who finished just five seconds ahead.
HILL RUNS 5K IN STYLE TO CELEBRATE 75TH BIRTHDAY
Just a day before travelling to Dublin, where he delivered a running forum at the 53 Degrees North sports store, Ron Hill celebrated his 75th birthday in the only way he knew how – by competing in a road race held in his honour.
The Lancashire town of Littleborough was the venue for the 5k, which Hill completed in just under 28 minutes.
The race was organised by Andy O'Sullivan, who left Waterford as a four-year-old in 1957 when his parents moved to Rochdale, Lancashire. A larger-than-life character, a few years ago, O'Sullivan – a former policeman – received the MBE for the many charity events he has put on over the past 30 years which have raised around £400,000 (€477,000).
A small contingent of Irish runners made the journey, including Kerry Constant from Bishopstown in Cork.
It had been quite a week for the 58-year-old as he had run the Airtricity Dublin Half-Marathon the previous Saturday, followed by the Belfast Half the following day, and was then looking forward to the Galway Bay Half-Marathon this past weekend, along with the Rathfarnham 5k!