After four weeks away, Rich and Andy are back - and they've got a lot to catch up on.

Rich spent the summer at Latitude Festival volunteering as a run lead for Sport in Mind, dragging 100-plus people around a dusty campsite at 10am in 30-degree heat every morning, including a slightly reluctant Bridget. He also had his biggest craving in the best part of two years. Dancing in a tent, saxophone player going, everyone around him with a drink in hand, kids on the dance floor - and a voice in his head saying, why am I denying myself this? It passed. He got a Stella Zero from the alcohol-free bar, felt like part of the group, and never thought about it again. But it was real, and it's worth talking about.

Andy was in Croatia with the family - a neurodiverse household on holiday, which comes with its own particular set of challenges. He had his own moment too: a quiet dinner with Emma, wondering if a glass of wine might deepen the connection. He dismissed it almost immediately. A romantic illusion, he calls it. Not true. But it was there.

Both of them noticed that holidays and festivals have this almost ceremonial relationship with alcohol built into them - the first pint at the airport, the drink that signals you're finally off duty. And both of them came back having genuinely rested and recovered in a way they know they wouldn't have if alcohol had been involved.

There's also a brilliant moment where Andy asks Rich whether he ever gets the urge to put his watch back on during his naked running experiment - and Rich clocks exactly where he's going with it. The urge to check the data is the same urge. It's not the watch. It's not the drink. It's the relationship with the thing.

They also talk about Andy running the Yorkshire Marathon alongside his son Johnny - his first ever marathon - and the conversation they had on a long run about what a good first marathon actually looks like. Plus Paul Derbyshire, who joined their group two years ago in the early weeks of his alcohol-free journey to run Barcelona, is about to run his first Ironman. And Rich jogged past Phil Sessman in Leeds and didn't pluck up the courage to invite him on the podcast.

Yorkshire Marathon is nine weeks away. September feels like a fresh start. They're back.