Irishman Running Abroad: Recent Episodes
irishmanrunningabroad
This is a running podcast for all runners of all levels with the legend Sonia O’Sullivan and comedian Jarlath Regan. Expect conversation and craic around every aspect of athletics and running with the occasional special guest.
In lockdown Sonia promised to teach self-confessed coach potato, Jarlath, how to run. 2 years on, they’ve gather together a community of runners from across the world. Hear about Sonia’s work coaching the elite athletes at Nike HQ in Portland and Jarlath’s ramshackle journey towards the London City Marathon in 2023. Voted Ireland’s number 1 running podcast in 2022.
Access all our old episodes and Sonia’s half marathon training plan on www.patreon.com/irishmanabroad
Powered by WHOOP the Sonia O’Sullivan Cobh 10 squad for 2025 assembled in the GOAT’s hometown this weekend. The time for training and talking is over now. On April 6th at 10:30am, it was time for this squad of hardy souls from the four corners of the world to take on the hills of Cobh over the 10 mile distance. Join Sonia and Jarlath as they hand each member their New Balance specially designed singlet for the day. Hear the sounds, see the sights, come with us as the streets come alive with support from people of all ages. This epic episode of Irishman running Abroad captures every drop of sweat every bit of adrenaline that poured out onto the streets of Cork this past weekend. Jarlath ran the race himself and managed to capture the squad as they crossed the line. In this the final instalment of the road to Cobh series powered by WHOOP, Jarlath takes you to Sonia’s local pub for a live podcast recording and awards night like no other. Special thanks to everyone who supported the podcast, who volunteered on race day and all those who have been in touch wishing the squad well. This series would not be possible without the generous support of WHOOP and New Balance. To gain access to the Sonia O’Sullivan 10 mile, half marathon and full marathon training plans and to listen back to the entire archive of Irishman Abroad episodes come on over to patreon.com/IrishmanAbroad .
Sonia and Jarlath want you to experience WHOOP for yourself—completely free. All our listeners can enjoy a 30-day free trial of WHOOP. Simply visit join.whoop.com/IrishmanAbroad to sign up, and WHOOP will send you a device, wherever you are in the world, for your trial period.
Visit www.jigser.com/gigs to see Jarlath's latest tour dates.
With just a week to go until Sonia O’Sullivan’s homecoming race—the Cobh 10 Mile, in association with Ballymore Cobh Athletic Club and in aid of Breakthrough Cancer Research—the Irishman Running Abroad podcast presents Week Nine of the training plan. In this episode, Sonia, the GOAT of Irish running, shares everything you need to know for race day.
How can you manage race-day nerves? How do you plan for the most enjoyable experience possible? How do you find the right pace to ensure you cross the finish line with a smile? It’s all here in today’s episode.
For the past two months, Sonia has been coaching our listeners as they train for the Cobh 10, serving as a virtual mentor. Along the way, she’s had an extra tool in her arsenal: WHOOP. WHOOP is a wearable health and fitness coach that tracks your sleep, recovery, training, and stress, offering actionable insights to help you perform at your best. Unlike devices that just collect data, WHOOP provides personalized advice to improve your workouts and overall health.
Jarlath, Sonia, and the entire squad have been using the WHOOP 4.0 throughout the training plan, and the insights it has provided have been invaluable. Now, Sonia and Jarlath want you to experience it for yourself—completely free. Thanks to David, all our listeners can enjoy a 30-day free trial of WHOOP. Simply visit join.whoop.com/IrishmanAbroad to sign up, and WHOOP will send you a device, wherever you are in the world, for your trial period.
With race day fast approaching, the squad reaches out to Sonia with their final questions about preparation—covering everything from pacing strategies to race-day nutrition, sleep, kit, and recovery. Jarlath also gives listeners the chance to ask Sonia anything, leading to some truly fantastic questions.
This week, Jarlath heads to Dunboyne for the National 10K Championships, capturing the sights and sounds of race day. Wearing a recording device on his wrist, he chats with fellow participants, checks in on his own fitness, and assesses how ready he is for the Cobh 10 next week.
To hear the full episode and get access to Sonia’s training plans for half and full marathons, visit patreon.com/IrishmanAbroad.
Here’s this week’s plan.
M - As always, rest today.
Maybe plan a recovery day at a SPA
(My notes) “About Time - The Bathhouse”
T - 30-45 mins very easy run
W - Cross train or easy run 30-45 mins.
Thursday Mini-Session
Fartlek Run 5-6 × 1 min
fast relaxed pace, striding out
1 min easy jog
Friday - Day off or cross train 30 mins → Go for a walk.
Sat - Easy run 20-30 mins
Go check out the start/finish areas
Sun - This is it! Race Day. Relax, Enjoy & Do Your Best!
Running is simple. Finding the right gear is not. Let the legend Sonia O’Sullivan help you with the essentials you’ll need to take your running up a level. From the home gym to the sock game, this episode has it all and a free training plan from the GOAT herself. It’s less than 3 weeks to Sonia’s 10 Mile Road Race in Cobh and the training is ramping up. We get the week 7 plan fully explained and hear from her handpicked squad on the subjects of injury, compression leggings, superstition, shoe rotation, gels and storage.
Week 7 Training Plan (Be sure to adjust this to your paces and training level)
Mon - Recovery Day
Tues - Easy long run 60-80 mins. Include 6x 100m strides This can be uphill if you can, doesn’t need to be a steep hill.
Wed - Cross train or 30-45 mins easy run
Thurs - 10-15 mins jog warm-up
10-12 x 1 min @ 5-10 km pace
1 min easy jog
10-15 mins easy jog warm down
Fri - Day off or cross train 40-60 mins easy
Sat - 30-45 mins easy run
Sun - Long run 90 mins steady pace throughout. Include 15-20 mins @ goal race pace.
(Get the full plan and explanation at www.patreon.com/irishmanabroad plus a further 30 mins in this episode)
Don't forget that the The Road To Cobh Irishman Running Abroad are proudly sponsored by Whoop! WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/
New Balance have provided the whole squad with shoes and training apparel. Thanks to New Balance - why not check out their range at a New Balance store or stockist today.
Catch Jarlath on tour across the world in 2025 with the new standup show “In Bits” www.jigser.com/gigs - he just added dates in Australia, New Zealand, Chicago, Wexford and Dublin.
As the newly crowned European Indoor Champion Sarah Healy admitted this week, running is mostly a mental challenge. That's as true for the elites battling each other at the highest level, as it is for us mortals battling to just get out the door and stick to the plan. In #week6 of the Road To Cobh Sonia O'Sullivan helps us with those nagging thoughts that prevent us from doing our best or running at all. We hear from her hand picked squad and look back on Healy's incredible win over the weekend. Is there a way to trick our minds into running when we don't feel like it? What should our mantra be when the going gets tough? Sonia has the answers.
The Road To Cobh Irishman Running Abroad squad are proudly sponsored by Whoop! We want you to have one on us. WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/
Your training plan from Sonia for week 6 is as follows:
M - Rest Day / Recover from the weekend
T - Easy Run 40 mins - 1 hour include hills if you can, just run over them
W - Cross Train, Bike, Gym or easy 30-45 mins run
Th - 10-15 mins easy - Few fast strides
2 × 10-15 mins @ 10 mile race pace
10-15 mins easy or a little faster warm down.
Fri - Day off Completely. (This is an easier week.)
Sat - Parkrun for anyone that wants to change things up a little.
Or 30-45 mins easy
Sun - Run 1 hour easy, then gradually pick up the pace to 10 mile pace for 15 mins, 10-15 mins easy, total 90 mins
Pop over to www.patreon.com/irishmanabroad to hear an ad free extended version of the show each week.
Jarlath is coming to America and Australia. See his standup show In Bits live www.jigser.com/gigs
Special thanks to New Balance for providing our squad with the best in apparel and shoes. Check out the 1080s and all their gear at The RunHub or a New Balance outlet today.
Everyone remembers the notorious O'Sullivan kick. That change of speed, ace up the sleeve that Sonia's rivals couldn't cope with. Well today on the show, for the very first time, the GOAT talks about how we can all build that kind of endurance, speed and mental toughness. We get right into the psychology of the kick and how we can actually train our brains to believe there is a reserve battery waiting to kick in on the last lap of whatever race we find ourselves in. Only Sonia has the answers and only her hand picked squad have the questions we all need answered. In this extra large patreon exclusive episode you get the lot including her explanation of that throw away chocolate comment from last week. If you want to go fast, this is the episode for you.
Here is the plan for week 5 or the ten mile training plan Sonia has devised for us. Make sure to adjust it to your fitness level. For me that means the easy days are anything between 8km and 14km, and the long run for me is roughly 23km. How are you getting on with your training? Let us know irishmanabroadpodcast@gmail.com
Sonia’s 10 Mile Training Plan For Week 5
M - Rest, Recover
T - 50-60 mins easy run, include some hills if you can
W - Rest Day or Cross Train
Cycle / Swim / Gym whatever you like
Th - Warm up 10 mins 4 × 100m Strides
10-12 × 1 min fast (90% effort)
1 min jog between each fast min
10 mins easy cool down
Fri - Day off or Bike / Gym / Swim 40-60 mins
Sat - Easy 30-45 mins, if you come across a hill run up it 5 times for 30 seconds, easy walk/jog back down
Sunday - Up to 90 mins long run, very easy
(Get the full plan and explanation at www.patreon.com/irishmanabroad plus a further 40 mins in this episode)
Don't forget that the The Road To Cobh Irishman Running Abroad are proudly sponsored by Whoop! WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/
New Balance have provided the whole squad with shoes and training apparel. Thanks to New Balance - why not check out their range at a New Balance store or stockist today.
Catch me on tour across the world in 2025 with the new standup show “In Bits” www.jigser.com/gigs - we just added dates in Chicago, Wexford and Dublin.
Powered by the WHOOP 4.0 wearable fitness coach, Ireland’s athletics queen Sonia O’Sullivan opens up her private notebooks from years of training to discuss how best to fuel our bodies for running. From water intake to balancing pre run carbs, this episode has everything you always wanted to ask but never could. Comedian Jarlath Regan has gathered questions from Sonia’s training squad. Today she answers them. Week 4 of her comprehensive 10 mile training plan starts this Monday and it’s not too late to join in.
The Road To Cobh Irishman Running Abroad squad are proudly sponsored by Whoop! We want you to have one on us. WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/
Your training plan from Sonia for this week is as follows:
Mon: Rest Day
Tues: Easy Run 30-50mins
Wed: Stay active / cross train 30-45mins
Thurs: Session Day: (15mins running warmup followed by 4x100m at 80%) 4-6 repeats of 3mins running at your threshold/10mile pace. 1 min jog walk in between. (Afterwards 15mins cool down)
Fri: Rest day
Sat: Easy run 30mins or cross training
Sun: Long run of 80 - 90mins with the last 15-20mins at a noticeably quicker pace.
Pop over to www.patreon.com/irishmanabroad to hear an ad free extended version of the shower each week. This week Sonia goes back in time to the 1992 Olympics and attempts to answer some of the trickier nutrition questions on the race day difficulties you’ve been having.
Jarlath is coming to America and Australia. See his standup show In Bits live www.jigser.com/gigs
Training to take on and enjoy hills sounds impossible when you say it. Sonia O’Sullivan is here to tell you it is doable with some very simple principles. In this fun conversation with comedian Jarlath Regan she breaks down everything you need to know to become a stronger hill runner.
This episode is the third in the series preparing listeners to take on the challenge of the very hilly 10 mile road race in Sonia’s hometown of Cobh. We hear from some of the listeners she has selected. How has their training been going and what are their questions about hills? Find out even more in the full extended cut over on www.patreon.com/irishmanabroad
Sonia’s 10 Mile Training Plan For Week 3
Mon: Rest
Tues: Easy 45-60mins
Wed: Rest / Cross Train 45mins
Thurs: 60mins
(Finish fast at threshold pace for the last 10-15mins)
Fri: Day Off or Easy 40/60mins
Sat: Easy Run 30-45mins or Cross train at the same effort
Sun: Long run 60-80mins walk if you need to - don’t run away from the hills!
The Road To Cobh Irishman Running Abroad are proudly sponsored by Whoop! WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/
New Balance have provided the whole squad with shoes and training apparel. Thanks to New Balance - why not check out their range at a New Balance store or stockist today.
Catch Jarlath on tour across the world in 2025 with his new standup show “In Bits” www.jigser.com/gigs
Running faster for longer requires one thing - aerobic base fitness. Irish athletics legend opens up about how to build it no matter what your running level. Her simple and straight forward, no nonsense advice is the guiding light for her hand picked training squad of listeners taking on the hills of Cobh on April 6th, 2025 in the Ballymore Cobh AC Sonia O’Sullivan 10 Mile Road Race. It’s not too late to join her wider training group. Each week her training plan will be posted with each episode and a deeper explanation can be found along with extra content on www.patreon.com/irishmanabroad
Week 2’s training plan is below. Email the show if you have any questions irishmanabroadpodcast@gmail.com
Mon: Rest Day
Tues: Easy 45mins to 1 hour
Wed: Rest day or cross train for 30 to 45 mins
Thurs: 40mins to 1 hour ( Adding in some strides 20 sec x 6)
Fri: Day off / cross train
Sat: Check fitness at local park run
Sun: Long Run 50mins to 75mins
The Road To Cobh Irishman Running Abroad are proudly sponsored by Whoop! WHOOP is a wearable health & fitness coach that provides you with feedback and actionable insights into your sleep, recovery, training, stress, and overall health, and empowers you to be the best version of yourself. The whole squad including Sonia is wearing one. Why not see for yourself what Whoop can do for you and your health/fitness. Have a 30 day free trial on us! ◦ https://join.whoop.com/ie/en/IrishmanAbroad/
New Balance have provided the whole squad with shoes and training apparel. Thanks New Balance - why not check out their range at a New Balance store or stockist today.
Don’t forget the 2025 edition of the Sonia O'Sullivan Cobh 10 is on Sunday the 6th of April this year and it’s not too late to sign up.
They've got live music played by local musicians along the course, much sought after merchandise, medals galore, plus loads of goodies from sponsors SPAR and EUROSPAR. And of course, there is the finisher's mug for all who cross the line, lovingly designed by Ballymore Cobh AC artist-in-residence, Ruth Phelan.
All race bibs are posted out in advance, so you can just park up (or grab the train from Cork) and rock up at the start line. It's fully chip timed too, so just jump into whatever corral feels right for you.
At €29.95, it's pretty good bang for your buck!
Entries are via Eventmaster or via the Cobh 10 Facebook page.
https://eventmaster.ie/event/6Zz3hEpT5G/AEG5TzGS6
The hardest part of any training plan is week one. Sonia O'Sullivan is going to help you take that first step on the days when you don't feel like it. The Cobh 10 takes place on April 6th 2025 and the GOAT herself is here to guide you week to week through a training plan she has devised. It's easy to follow and it's going to be a lot of fun - no matter what your current running capacity. Give it a go and come on the ride with us for Sonia's homecoming race with her original athletic club Ballymore Cobh AC. Over the last few months Sonia has been pulling her hair out trying to decide which listeners should join her squad for this training block. From hundreds of entries she has made her selection and today we get to hear from them for the first time.
Thanks to our sponsor Whoop Sonia will be able to keep an eye on everyone's progress. Whoop have come on board for this limited series and provided each member of the group with a Whoop to help them track their training efforts, stress, recovery, sleep and overall fitness. The data will be invaluable in helping them stay fresh, avoid over training and injury in the next 10 weeks. If you would like to try Whoop for free on us simply go to join.whoop.com/IrishmanAbroad
Today Sonia explains why the first week calls for restraint and good time management. Finding the sweet spots in your normal routine where you can truly enjoy the runs is the key. Here's what week 1's plan looks like. You should start this next Monday February 10th.
Week 1 - Sonia's Training Plan #RoadtToCobh 2025
Mon. - Rest Day
Tues. - 40-60mins Easy Running/Walking As Needed
Wed. - Rest Day
Thurs. 40-60mins Easy Running
Fri.- Rest Day
Sat. - 30-45mins Run/Walk or Cross Training
Sun. - 50-75 mins (Most important run of the week. Where you start with this will depend on your current fitness level.)
Special thanks to our kit provider New Balance. They will provide training and race day gear for the whole squad in the coming weeks. Why not head down to one of their outlets or the Rub Hub and start experiencing what the team will be wearing on race day.
(For bonus content, deeper training insights from Sonia and special updates sign up on www.patreon.com/irishmanabroad)
Entries are open for the 2025 Ballymore Cobh AC Sonia O'Sullivan 10 Mile Road Race. In case you missed our last episode, this race will be the focus of the podcast from February 1st to April 6th. Sonia talks to me to today about the tricky process of sifting through all your entries for her squad. Since announcing the plan to pick 20 listeners to be coached by the GOAT herself for her home-coming dance race we have been inundated with your emails. It's fantastic to see but it is taking some time to find the exact right fit for the team. Rest assured you will know if you've made the squad by Christmas.
Speaking of Christmas, Sonia gives me her top tips for staying on your fitness track over the holiday season. She also reflects on her weekend in Valencia and what Christmas used to look like back in her days at the top od world athletics.
If you are not interested in being part of Sonia's personal team for the Cobh 10, why not just join the rest of the gang heading down. Spots are very limited so get on it now while there is still space. We are busy preparing the up-coming season and lots more for you. Hopefully see you at a comedy show between now and then.
Email irishmanabroadpodcast@gmail.com to contact us at any time. Visit https://eventmaster.ie/event/6Zz3hEpT5G to sign up for the Cobh 10 or come see Jarlath live www.jigser.com/gigs
Would you like to be coached by Sonia O'Sullivan? As Jarlath Regan can tell you, it is life changing. Today on the podcast Sonia and Jar sit down to reflect on the crazy 4 year journey of this podcast and the new direction it is taking with it in 2025. The podcast is focusing the series on various hand picked races throughout the year and inviting you to join a squad coached by the GOAT herself. The first of which will be Sonia's very own race: The Cobh 10 Miler in April 2025. Now is your chance to be considered for the squad. Submit your story and entry to irishmanabroadpodcast@gmail.com today. Squad members will receive a tailor-made weekly program from Sonia, free entry to the race, of course the stunning Irishman Running Abroad singlet and of course, the chance to meet and run with Sonia in her home town.
Listen to the episode to hear all about the big new plan for the coming year. Both Sonia and Jarlath are really excited to take the show in this direction and you can enjoy a heap of extra content including the Sonia's previous training plans for 5km, half and full marathons by joining up on www.patreon.com/irishmanabroad
Jarlath heading for Boston on Friday. Follow him on Strava or drop us a line if you'd like to join him at the Boston Parkrun there on Saturday morning. For more info and tour dates visit www.jigser.com
Not too long ago Sonia was crossing the finish line to win her first ever marathon in Dublin. Now with only a couple of weeks to go to the 2024 edition of the race, the GOAT looks back and tries to bust some myths surrounding the fabled race. Having died on heartbreak hill last year Jarlath pitches in a few of his own observations and tips. When there's too much information and even more hot takes, it can be hard to gain clarity on what absolutely needs to be done before race day. Thankfully Sonia is here to help. Click here to access Sonia's training plans and XL episode of the podcast www.patreon.com/irishmanabroad or email us on irishmanrabroadpodcast@gmail.com
Has your progressed stalled? Are your race times flattening out? A training plateau is common and very normal even for elite athletes. Fresh off the plane from her latest trip abroad for the Sisterly retreat in Portugal, Sonia O’Sullivan advises comedian Jarlath Regan on the best way to mix things up. Changing our approach to keep our training challenging and fun is the key. Sonia has the knowledge you need to get to that PB and keep the craic in your running. An extended version of this episode is available on www.patreon.com/irishmanabroad - this week Jarlath gets Sonia’s best running book recommendations and together they bust a few masters training myths. irishmanabroadpodcast@gmail.com
Sonia O’Sullivan provides her Ten Commandments for achieving your best long run with the help of comedian Jarlath Regan. The greatest Irish track athlete of all time explains the importance of a longer run and how to get the most out of it. First we hear about her travels with her athletes at the top track meets around Europe. Why not become a member this week and gain access to exclusive content and bonus episode. www.patreon.com/irishmanabroad or come see Jarlath live www.jigser.com/gigs
Motivation is not a constant. How do we grow it, regain it and survive its loss. Sonia O'Sullivan talks to comedian Jarlath Regan about the one thing your smart watch can't measure. There's no magical science to staying up but we can lean into certain habits when the going gets tough and the bed feels comfy. For an even deeper dive into this topic and every topic, come over to Patreon to become a member. Members get hours of bonus content and other benefits each week. www.patreon.com/irishmanabroad To contact the show email irishmanabroadpodcast@gmail.com - Jarlath's tour has been extended yet again. www.jigser.com/gigs
Sonia O'Sullivan sits down with Jarlath Regan to discuss the highest highs and the lowest lows of the Paris Olympics. She was trackside to watch her daughter Sophie take part in her first games and working for RTE covering the rest of the events. Ireland broke new ground and the team captured the nation's heart but what were her standout moments without the green tinted glasses? Jarlath heads to Galway to take part in the 38th Streets Of Galway 8km road race and we get athletics journalist Cathal Dennehy on the line to take an even closer look at this stellar 18 days of sport. Contact the show - email irishmanabroadpodcast@gmail.com or pop over to www.patreon.com/irishmanabroad to become a member and hear the full episode each week. For live shows and more information visit www.jigser.com today.
Jarlath Regan is joined by athletics writer and commentator Cathal Dennehy to get a preview of the track and field events at the Paris Olympics. He gives his predictions, medal hopes, dark horses and much much more. Sonia O'Sullivan is deep in the preparations with her daughter Sophie so Jarlath is flying solo this week. It gives him the chance to visit Darndale's 200th Parkrun. He meets some of our listeners and tests his legs after weeks of injury setbacks.
Enjoy members benefits including extra podcasts, content and series www.patreon.com/irishmanabroad
www.jigse.com/gigs for tour dates and more.
What should every runner have in their grocery cart every week without fail? If temptation is an issue for you, having Sonia’s shopping list to keep you on the straight and narrow, it might be the difference between a diet PB and a DNF. This week she opens her cupboards and lets us see what’s inside. What foods will always work for a runner trying to fuel while on holidays or on business. Sonia has been getting this side of training right for years. Let her share her tips, tricks and dietary life hacks with you in the one of a kind episode. Email irishmanabroadpodcast@gmail.com
For more chat, craic and access to the full list of groceries recon’s Sonia just click here www.patreon.com/irishmanabroad
For tour dates and more info www.jigser.com/gigs
The Irish National Athletics Championships are here, it's drizzling outside and Sonia O'Sullivan is back in the country. It must be summer! Jarlath Regan and Sonia O'Sullivan look back on the biggest weekend at Morten Stadium, the rise and rise of Rhasidat Adeleke, Thomas Barr and Mark English's dominance, the crowds, the craic and Sophie O'Sullivan's journey to a national championship. We also get Sonia's top tips on how to avoid a summer holiday slump in your training, the best sessions to increase your motivation to run and her memories from Barcelona 1992.
For the full XL episode just click here www.patreon.com/irishmanabroad or come see Jarlath live on tour www.jigser.com/irishmanabroad
Running your fastest 5km isn’t all about running more. As Sonia explains in today’s episode, it has just as much to do with what you do when you’re not running. Without proper recovery methods nobody gets faster. Jarlath quizzes the GOAT on what works best, drops into a Vinny Mulvey 5km Camp to get his opinion and asks Cathal Dennehy what a recovery run looked like when he visited Kipchoge’s home in Kenya. We also look back at the European championships in Rome and ahead to the Paris Olympics. Hear the full conversation and get Sonia’s weekly training plans over on Patreon. Email the show? Irishmanabroadpodcast@gmail.com
See Jarlath live. He is on tour right now! View dates here.
You asks Sonia O’Sullivan answers. The mailbag is open and no topic is left uncovered. How to train for a mile, how to recover, how to breathe, how to negotiate peri menopause, how to run back to back marathons, the best supplement right now and does she ever think about that Olympic gold that got away. Download the full episode on www.patreon.com/irishmanabroad and use Sonia’s discount code SONIA20 at https://sisterlylab.com to get a discount on their great range of products.
Email the show irishmanabroadpodcast@gmail.com
Or come see Jar live www.jigser.com/gigs
Sitting down for prolonged periods is bad for everyone especially runners. For a lot of us it is unavoidable and likely to cause an injury like the one Jarlath suffered before the London Marathon. This week with the help of Sonia and Vinny Mulvey, he invested in some simple exercises to offset the impact of all that sitting making podcasts! These simple techniques could help you improve your form, avoid injury and get strong fast. Vinny Mulvey goes a bit deeper over on Patreon in the extended cut of the podcast. We find out what marginal gains can be found in making small changes to your lifestyle. www.patreon.com/irishmanabroad
Whatever your target over the 5 kilometre distance, Sonia has the advice to get you there. Today we start the process of helping Jarlath and the listeners get their 5k experience to where they want it to be. What’s the key to setting the right goal? Why won’t one particular thing get you there? Now is the time to join in and have fun getting faster. Sonia and Jar chat through the common mistakes and keys to week one of this process. Inspired by the Irish relay success of Cillin Greene, Rhasidat Adeleke, Thomas Barr, Sophie Becker, Phil Healy, and Sharlene Mawdsley in qualifying for the Paris Olympics Games, Sonia talks about passing through baton, her own team memories and more. We even get some coffee advice as Jar reveals how shoddy his bean game is versus Sonia. You’ll need the extra advice contained in the XL version of this episode over on www.patreon.com/irishmanaborad - Email the show irishmanabroadpodcast@gmail.com
Run the 2024 TCS London City Marathon alongside Jarlath Regan, Sonia O'Sullivan, Vinny Mulvey and 50,000 amazing humans raising more than 1 billion pounds for charities and causes. Hear all the sounds of this massive event and let Jarlath take you inside the turmoil that unfolds at 38km. This year he was running for Kidney Care UK. If you can, please support him and the work this amazing charity does each year to help people suffering with kidney disease and related illnesses https://2024tcslondonmarathon.enthuse.com/pf/jarlath-regan
You can also come and see Jarlath in person. He is on tour all over the UK, Ireland and America www.jigser.com/gigs
Sonia's squad of hand-picked listeners head to Cobh after 3 months of training under her guidance. It's a jam packed episode full of the sights and sounds of the race weekend. Massive congratulations to Maria Lennon, Nial McLoughlin, Danny O'Hare, Tom Corcoran, Han & Mary Vanderloo, Joe Maher, Brian Barry, Edel Buckley, Sandra Busteed Ciara Cullen, Ralph Cunnigham, Jimmy Gibney and Ricardo Guglimonotti for making the last three months so amazing. Special congratulations to everyone who took part in the race in aid of Breakthrough Cancer Research and Ballymore Cobh AC. To access the full training plan and all the Irishman Abroad episodes join up at www.patreon.com/irishmanabroad today.
Whether you're injured or PB'ing every race, finding running easy or bored off your head by the thought of it...chances are some form of cross training is going to enhance your experience. Sonia O'Sullivan, the queen of Irish athletics, makes the case for the one part of running that most people avoid. She talks to Jarlath Regan about the massive return you can see from even a little swimming, cycling or gym work. If the thought of that makes you groan, Sonia's wise words might turn your head.
It's a little over a week until she lands back in Ireland and her home town of Cobh. That's right, the Ballymore Cobh AC annual home-coming dance - the Sonia O'Sullivan Cobh 10 Mile Road Race is almost here. We hear from a few members of the squad Sonia handpicked to coach over the last 12 weeks. How should your pace change in race consisting of big hills and rolling descents? Sonia has the answer. To hear the whole episode and gain access to the full Irishman Running Abroad show visit www.patreon.com/irishmanabroad and in a few clicks you can become a member.
Has the world of athletics started to move away from the super shoe? Does a regular even need a carbon plate under their foot? Jarlath Regan talks to the legend Sonia O'Sullivan from Nike HQ. With the road to Cobh heating up they get voice notes from the squad and Ciara Cullen joins them on the LiveLine for a fun chat about her progress. Finally Jarlath was sent the new ASICS Nimbus 26 to review with thanks to John Buckley Sports in Cork. Hear how he got on by clicking and becoming a member over at www.patreon.com/irishmanabroad
Email the show on irishmanabroadpodcast@gmail.com or come see Jarlath live on tour www.jigser.com/gigs
It's week 7 of the 2024 Road To Cobh so it's totally normal to have a bit of training fatigue. That can manifest in many ways. Loss of running libido is just one of them! Sonia is here to help. Today we get the squad provide the questions and we get to check in on their progress. Sonia recommends a brilliant new book by Frank O'Mara and we announce the winners of the Cobh 10 early bird prize. A luxurious stay at Fota Island's 5 star resort could be yours! Listen now to find out if you have won. This week Patreon members are getting a full 35 mins of extra Sonia expertise and even more insight into the ten mile training plan. Thanks to the members for always supporting our show.
Do you have anything you want to ask Sonia? Is there a race or Parkrun you would like featured on the show? Why not get in touch irishmanabroadpodcast@gmail.com
You can't go around them, hills are a fact of life for all runners. The great Sonia O'Sullivan is the proof that running up and over them can provide a huge bang for your training buck. Today on the Irishman Running Abroad she sets out the keys to doing it right. We hear from her hand picked squad of listeners heading to Cobh to run her homecoming road race. We get a taste of my extended interview with the Irish hill running king Ricki Wynne and we reflect on the tragic death of Kelvin Kiptum. Want to contact us or be added to the show's WhatsApp ground? Email irishmanabroadpodcast@gmail.com
To hear the full episode and access the full interview with Ricki Wynne visit www.patreon.com/irishmanabroad
To see Jarlath on tour in 2024 visit www.jigser.com/gigs
Sonia O'Sullivan chat's to comedian Jarlath Regan about the ABCs of athletics training sessions. Where do most people go wrong? Is it ever ok to cut a session short? How do we keep our energy level and get the most out of a session? Sonia has the answers. It's week three of her training plan for the Cobh 10 - her homecoming race in Cork. We hear how the squad are doing and get Sonia's advice on tailoring the plan to your running level and ambitions. Pop over to www.patreon.com/irishmanabroad for a further 30 mins deep dive into this topic with Sonia and Jar each week. Patreon members get all sorts of benefits why not sign up and give it a go this year.
Email irishmanabroadpodcast@gmail.com to contact the show.
Sonia has read every email, letter and postcard. She has deliberated long into the night to find the best collection of talent and stories to form her squad for the road to Cobh 2024. Today we reveal who they are and hear some of their inspirational journeys. Which member of the team are you most like? There's someone for everyone. You can match your training plan to their's and take the journey Cobh too. This is a one of a kind episode with something for everyone in it.
Sonia explains the difference between and easy and a "regular run". It's a subject that ex-elite athlete, now elite physical therapist, Vinny Mulvey and I have been exploring for the last 60 days. For the London Marathon 2024 I'm running for Kidney Care UK and I'm using low heart rate training to build the aerobic base that failed me in Dublin last October. So far it has been a revelatory experience. At first, mind numbingly boring, then agonising, then joyous - the process of learning to run properly slow on my easy days has not been easy. Vinny takes me on the Seb Coe loop of Ashbourne, Co. Meath to explain some of the more difficult questions surrounding low heart rate training.
To hear the full episode and gain access to Sonia's full training plans and advice for training for every distance from 5k to the marathon head to www.patreon.com/irishmanabroad
No matter how long or short the layoff, returning to running is a tough task. Sonia O’Sullivan has returned from every kind of challenge. From childbirth to injury, burnout to loss of confidence - Sonia has seen it all. Knocked down, written off and told it is not possible, she is proof that nobody should take no for an answer when it comes to running. This week she provides all the information you need to get back on the horse. Mentality, nutrition, apparel, strength and strategy; this episode has it all.
It’s the last call for applications for Sonia’s squad. If you’d like to be coached by the GOAT simply email us your story. irishmanabroadpodcast@gmail.com
Pop off to www.Patreon.com/irishmanabroad to get premium access to this episode. A further 30 minutes of conversation and insight plus episode notes.
Jarlath is on tour through 2024. He will be running all over the world. Come to a show www.jigser.com/gigs or join him for a run https://www.strava.com/athletes/jarlath - He’s also running the London Marathon for Kidney Care UK this April. You can support him here.https://2024tcslondonmarathon.enthuse.com/pf/jarlath-regan?utm_campaign=website&utm_medium=email&utm_source=EnthuseSendGrid
Would you like to be coached by Sonia O’Sullivan? Well that’s the chance we are offering our lucky listeners over the next four months on the road to the Cobh 10 Mile Road Race. Listen to this episode to hear how you can be considered for selection. Entry is now open for Ballymore Cobh AC’s centrepiece race of the year. https://eventmaster.ie/event/R4l7UL5h76 But you can win free entry and the chance to be coached by the GOAT by simply emailing us your story.
Today on the show Jarlath talks to Sonia about the 10 mile road race, why she loves it so much and that time she smashed the world record over this distance.
Later on they talk hills and last minute Christmas gifts. Then in the XL Patreon version, coach Vinny Mulvey explains why heart rate training might be the way for ward for runners in their 30s and 40s. Vinny breaks down the science and examines the impact it has already had on Jarlath’s running.
Visit www.Patreon.Com/irishmanabroad to gain access to full episode and archive.
Email irishmanabroadposcast@gmail.com to be considered for the squad or to submit a question for Sonia.
Sonia O’Sullivan looks back on a jam packed year in athletics and makes her selections for the best of 2023. Later in the show we hear first hand accounts of the Valencia Marathon from listeners James Carty and Wynona Grant. Pop over to hear the full size episode and access hundreds of hours of Sonia’s advice and training tips. www.Patreon.Com/irishmanabroad. Don’t forget to contact the show and put your questions to Sonia and Jar.
Irishmanabroadpodcast@gmail.Com
Jarlath is on tour all through 2023 and 2024 see www.jigser.Com/gigs for tour dates and tickets.
If a run happens in the woods and there’s no watch there to record it and post it to Strava, did a run ever happen at all? Is the measuring of running ruining running? Sonia O’Sullivan and comedian Jarlath Regan ask whether the focus on data and super advanced technology is sucking the joy out of running? Later in the episode Sonia looks at the limits of data analytics for elite athletes and the one measurement even elite coaches are reluctant to ask their athletes about. One listener hits a big milestone and Jarlath experiments with low heart rate running. “Running is a long term relationship with yourself” according to Sonia. How can we make it one that lasts rather than a fling? Pop over to Patreon to see footage from Jarlath’s latest road trip and listen to an extra 30 mins deep dive on this subject. Www.patreon.com/irishmanabroad
Your stories of triumph and pain at the 2023 DUBLIN city marathon are the focus of today’s episode. Sonia O’Sullivan and Jarlath Regan hear from the listeners who ran, finished, wound up in hospital and got the bus home. This is a one of a kind instalment of Irishman Running Abroad. For anyone thinking of doing a marathon or contemplating getting back in the ring, this is a must listen. Make sure to come over to www.Patreon.com/irishmanabroad to access the full episode series and XL episodes. There’s no obligation. Cancel any time you like.
Why not join the gang and be part of the chat? Email irishmanabroadpodcast@gmail.com with your phone number and we can add you to the WhatsApp group of champions.
The crowds, the rain, the determination, the exhaustion, the exhilaration and the heartbreak; it’s all here in this bumper edition of Irishman Running Abroad. Let Jarlath Regan & Sonia O’Sullivan take you around the course. The Irish Life Dublin City Marathon 2023 was a beast. Jarlath recorded it every step of the way. This unique documentary episode tracks his race journey and how things didn’t quite go to plan. There’s beautiful moments with other runners and listeners, the crowds and organisers. He then speaks to his coach Vinny Mulvey about picking up the pieces afterwards and David Gillick about breaking 3 hours in hellish conditions. (Visit www.patreon.com/irishmanabroad for full access to all our episodes including that chat with Vinny and David.)
Next week on the podcast we want to hear your stories. Email, voice note or WhatsApp us with what happened on the day for you? If you’re over the moon or trying to put the pieces back together Sonia can help.
It’s easy!
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Irishman Abroad Live Line: WhatsApp 00447565347350
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Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Marathon week is a tense time. Even though you’re meant to be relaxing a bit, the sense of “hurry up and wait” can have you thinking some pretty silly thoughts. Sonia O’Sullivan helps to calm the mind with some solid tips and stories from her week and running career. We then sift through the race day tips and hints from our loyal legion of listeners. Finally I go to Vinny Mulvey for a race week rub down. Refreshing my legs and my self belief, Vinny is full of sound advice on keeping things very simple just when your mind wants to over think.
Would you like to join the conversation with hundreds of other like minded runners? Email Jarlath on irishmanabroadpodcast@gmail.com and ask to join the show’s WhatsApp group.
Jarlath is on tour right now. Visit www.jigser.com to see date or join the mailing list to get notified of next batch of tour dates.
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
If you’d like to contact me, that is easy too. You know what to do!
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Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447565347350
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Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Sonia O’Sullivan knows a thing or two about preparing properly for a big race. Whether you’re heading to Dublin or not you’ll love her advice on troubleshooting in advance of your big event. We really get into the weeds this week as the clock ticks down to just over a week to go to the big one. We hear Sonia’s number one life hacks for getting ahead of race day problems, how to avoid the post race dip, how to restore the pep in your step and what the elites at Nike do before big races. In the second half of the show over on Patreon we go into greater detail on race day prep with Sonia and top physical therapist Vinny Mulvey. With more than a hundred clients taking part in the race Vinny has been coaching and helping all kinds of runners prepare for the challenge. There’s a great question from a listener, Sonia recommendation of the week and some tips on avoiding electric car stress too!
Would you like to join the conversation with hundreds of other like minded runners? Email Jarlath on irishmanabroadpodcast@gmail.com and ask to join the show’s WhatsApp group.
Jarlath is on tour right now. Visit www.jigser.com to see date or join the mailing list to get notified of next batch of tour dates.
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447565347350
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Sonia O’Sullivan advises comedian turned runner, Jarlath Regan on how to taper his training before a marathon. Former Irish international athlete and now physical therapist/coach Vinny Mulvey joins the conversation to reflect on an incredible week in the sport of long distance running.
Would you like to join the conversation with hundreds of other like minded runners? Email Jarlath on irishmanabroadpodcast@gmail.com and ask to join the show’s WhatsApp group.
Jarlath is on tour right now. Visit www.jigser.com to see date or join the mailing list to get notified of next batch of tour dates.
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447565347350
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Jarlath’s marathon training comes a cropper. Can Sonia get his wheels back on the track in time? What happened and how can everyone avoid the same mistake? There’s less than a month to go to the Dublin City Marathon 2023. Is there time for a detour. Sonia’s hair raising US experience says yes. Vinny Mulvey joins that chat over on Patreon for a deeper look at how to avoid a marathon training dip and Sonia looks at the astonishing performance of Aoife Cleary. Is running a second marathon the same as building second garden shed?
Would you like to join the conversation with hundreds of other like minded runners? Email Jarlath on irishmanabroadpodcast@gmail.com and ask to join the show’s WhatsApp group.
Jarlath is on tour right now. Visit www.jigser.com to see date or join the mailing list to get notified of next batch of tour dates.
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447565347350
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Sonia O’Sullivan dips into the mailbag to answer your toughest marathon training questions. David Gillick joins the chat to discuss the Dublin Half Marathon and how he changed his training this year (Patreon only). And we reflect on the incredible performances at last weekend’s Berlin marathon. It’s another jam packed episode soaked in knowledge and craic from the best Irish track athletes of all time.
Would you like to join the conversation with hundreds of other like minded runners? Email Jarlath on irishmanabroadpodcast@gmail.com and ask to join the show’s WhatsApp group.
Jarlath is on tour right now. Visit www.jigser.com to see date or join the mailing list to get notified of next batch of tour dates.
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447565347350
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
40 days from a marathon is dangerous territory. Let Irish athletics legend Sonia O'Sullivan guide you past the pitfalls. We also get a breakdown of the Diamond League Final in Oregon.
Jarlath is going out on tour. He will be doing his latest standup show “Yer Man” across the autumn and winter. Why not grab a ticket while you can. All the dates are selling out! https://linktr.ee/IrishmanAbroad
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447565347350
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Putting the right petrol in the tank is not as simple as it sounds. When you're running heaps of extra miles you can be tricked into thinking you can eat anything you want. How can we strike the right balance between filling up and staying on track. Sonia O'Sullivan is here again with her essential guide to a training diet that can work wherever you live and whatever you lifestyle might be. Vinny Mulvey joins the call to talk in race fuelling and comedian Joe Wilkinson takes Jarlath for a run in Brighton.
Jarlath is going out on tour. He will be doing his latest standup show “Yer Man” across the autumn and winter. Why not grab a ticket while you can. All the dates are selling out! https://linktr.ee/IrishmanAbroad
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447565347350
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Less than 50 days to go to your big race? Is there enough time to train properly and enjoy the experience or are you dicing with actual death. Sonia O’Sullivan and Vinny Mulvey are here to answer all the questions you might have around preparing against the clock. Comedian Jarlath Regan has his sights set on the Dublin City Marathon. Can he get the miles he needs in the final 8 weeks or has he over cooked his fitness cake? Will he have a soggy bottom or will he get the Hollywood handshake of a PB on the big day. Come over to www.Patreon.Com/irishmanabroad to hear more about using your training time wisely and Vinny’s advice for recreating your running without running, powders and fuelling.
Jarlath is going out on tour. He will be doing his latest standup show “Yer Man” across the autumn and winter. Why not grab a ticket while you can. All the dates are selling out! https://linktr.ee/IrishmanAbroad
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447565347350
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Nobody feels like running every day. Everyone goes through periods where running is a chore and not a joy to behold. Whether you’re deep in a funk right now or have suffered through one in the past, you will want to hold on to this episode and Sonia O’Sullivan’s advice on how to work through it. Together with Jarlath Regan she breaks down the best way to get the mojo back in your mind and body. Fresh from the world championships in Budapest Sonia reflects on how the events played out and how after a big win it’s normal to feel a bit low. There’s all the usual segments including tip of the week, round the parishes and a deeper dive into Jarlath’s training for the Dublin Marathon over on Patreon.com/irishmanabroad.
If you’d like to contact the show, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447565347350.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Sonia O'Sullivan returns to the championships where she conquered the world all those years ago. This time it's to watch and coach the next generation of stars. She and Vinny Mulvey dial in from their hotels to fill comedian Jarlath Regan in on the big races, events and news from Budapest. From Ciara Mageean's courageous performance to the lightening speed of Rhasidat Adeleke, things are looking up for Irish athletics.
Head to Patreon (www.patreon.com/irishmanabroad) to hear Sonia's take on Ciara's race, Jarlath's visit to Killcock for St. Coca's 10 Mile Road Race and how to find the running shoes from your past.
If you’d like to contact the show, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447565347350.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Do you feel awful at the end of your long run each week? Well that could be a sign that something is off in your weekly routine. It might not necessarily mean you’re unfit. Jarlath Regan speaks to Sonia O’Sullivan about his delirium at the end of his 20+ km runs. Recovery begins before the end of the run! Sonia gets into the nitty gritty of electrolytes, gels, salt tablets and more. If you’re a seasoned a marathoner or a complete rookie you’ll need to hear every minute of her insights on recovery and repair after the all important long run. Jarlath is preparing for the Dublin City Marathon in October. Why not join him. The Irishman Running Abroad Strava Club is 2000 members strong and growing. Fancy little bit more Jarlath and Sonia each week? Why not visit www.patreon.com/irishmanabroad today and see what’s on offer including part 2 of this conversation.
Jarlath is going out on tour. He will be doing his latest standup show “Yer Man” across the autumn and winter. Why not grab a ticket while you can. All the dates are selling out! https://linktr.ee/IrishmanAbroad
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Sonia O'Sullivan dials in from Spain as she helps her daughter Sophie prepare for the World Athletics Championships. The clock is ticking. What can an athlete pro or amateur hope to cram in before their big exam. Is it more about the head game at this point or can we plan a great final ten days before our big races? Sonia looks back on her 1995 gold at the worlds and helps Jarlath with his understanding of training paces. Later in the show top physical therapist and coach Vinny Mulvey joins the show to fill us in on his week in the Alps with the On Running Team. Hear the full conversation by signing up at www.patreon.com/irishmanabroad
Jarlath is also on tour right now. He will be doing his latest standup show in Liverpool, Newcastle, Edinburgh, Glasgow, Armagh, Galway, Cork, Birmingham, London and Tralee to why not grab a ticket while you can. All the other dates have fully sold out! https://linktr.ee/IrishmanAbroad
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
The GOAT herself joined our listeners in person this week for a run in Phoenix Park. I captured some sounds and asked Sonia why the "run slow to run fast" mantra might not apply to her. We look forward to the World Championships in Budapest and back at an incredible summer of running for Irish athletes including Sophie O'Sullivan. With the Dublin marathon less than 90 days away I ask Sonia about the most challenging hill on the course. Is it possible to prepare for a "heartbreak hill" or is giving it a name a step in the wrong direction? I take a spin into Vinny Mulvey (Patreon exclusive content visit www.patreon.com/irishmababroad to sign up today) for a chat about marathon training with less than 3 months to go. Is the 10% mileage increase a hard and fast rule or can we jump it a little faster a little sooner. There's also a trip around the Strava parishes and Sonia's tip of the week to enjoy. Come and see me on tour this autumn. Visit www.jigser.com for all my tour dates. Or why not come to our next week up run. Find the club on Strava today. If you’d like to contact me directly, that is easy too. You know what to do! 1. Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330. 2. Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com. For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here. Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
The spirit of Parkrun is not centred around beating your fastest time but if there’s a wall there, you may as well try and jump over it some time. You can sit on it, arrange to meet friends at the wall, chew the fat and have fun but occasionally it’s ok to jump it. With the help of the Queen of Irish athletics you can instantly take minutes off your time. You’re not going to believe how glaringly obvious and ingenious her tips are. Profound wisdom that is hard won from her years training and winning all around the world. Later in the show elite physical therapist and coach Vinny Mulvey joins me to discuss the best way to prepare your week to run fast on a Saturday morning and how to make a Rocky trilogy in a month of Parkruns. You’ll be standing with both fists in the air at the end of this episode.
Jarlath is also on tour right now. He will be doing his latest standup show in Liverpool, Newcastle, Edinburgh, Glasgow, Armagh, Galway, Cork, Birmingham, London and Tralee to why not grab a ticket while you can. All the other dates have fully sold out! https://linktr.ee/IrishmanAbroad
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
If it’s your first of fiftieth marathon, Sonia O’Sullivan has some timely reminders of what needs to be done before you set out on the journey. She looks at the fine details we can forget when considering taking on this task. From shoes to preparing your family, training week templates and why 4 is the magic number; you will need the full episode in your ears this week. Sonia also looks back on her leaving certificate experience for the first time and Jarlath visits Tooting Parkrun for a wild adventure in London.
For double size episodes each week and access to Sonia full training books, why not visit www.patreon.com/irishmanabroad today.
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Sonia O'Sullivan chats to comedian Jarlath Regan about the latest news in world athletics and how to adjust your running training when things are no longer going to plan. The ability to change is what separates the good from the great. Sonia is Ireland's greatest track athlete ever so she knows a thing or two about adjust. As a coach at Union Athletic Club in Nike's Portland HQ, her job is to spot the changes other athletes need to make. She identifies the best way to get your self out of a training funk through self assessment and honest feedback from people you trust. Later in the show she takes questions from the listeners on "over training", returning from injury and how to adjust your training as you get older. It's a jam packed episode with Jarlath taking on a gym session with elite Irish coach Vinny Mulvey for the very first time. Can adjusting your attitude to strength training really fend off injury and reduce your times dramatically? Sonia and Vinny are in total agreement on this one. Why not hear the whole episode by signing up to the Irishman Running Abroad Patreon page on www.patreon.com/irishmanabroad - you'll get hundreds of hours of exclusive content and interviews and much much more. Contact the show irishmanabroadpodcast@gmail.com
In 1987 at the Cork City Sports meet, a seventeen year old Sonia O’Sullivan ran a time for 3000 metres that would have qualified her for the 1988 Olympics. It was the race that put her on the map. We go back to that summer’s evening when the legend in the making took a bus from Cobh to Cork to stomp her opposition into the ground. Injury adversity would strike soon after but it was this taste of success that drove her through the long weeks of rehab that would follow. How exaclty was the mindset of athletes in 1987 different today? What can it teach us about resilience and toughness? Is talking about problems the right answer to all problems or can we make them bigger by expanding the headspace they occupy?
The Irishman Running Abroad Podcast is Ireland’s number 1 running podcast and each week examines a different aspect of training. This week we catch up with the GOAT as she travels to Washington to visit her daughter Sophie - an NCAA athlete on the rise herself. The “grand” forests and hills, the lunch box of champions and a trip around the Strava parishes for Sonia’s runners of the week make up the rest of this jam packed episode of Ireland’s favourite running podcast.
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If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Catching the sight of yourself in a mirror is one thing, catching the sight of yourself running in a video is a whole other level? Even Sonia admits to having a different view of her running form to the reality that presents itself whenever someone hits record. Can we take steps to improve the way we run or is perfection an illusion when it comes to this very personal thing. Elite running coach and physical therapist Vinny Mulvey has seen it all. He joins the episode to reflect on how thinking can impact on form and why relaxation is the key to finding your personal best running economy. Jarlath is on tour and spinning multiple plates at the moment. He finds himself in Cork for the Ballincollig Parkrun and pays a visit to John Buckley Sports - Sonia's favourite running shop in the world. As mentioned, you can find double size episodes each week and gain access to hundreds of superb ad free episodes and training tips from Sonia over on www.patreon.com/irishmanabroad - Patrons are the life blood of the show.
Jarlath's tour arrives in Tralee, Liverpool, Newcastle, Edinburgh, Glasgow, Armagh, Galway, Kilkenny, Naas, Birmingham, London and Brighton very soon. Grab a ticket while you can. All the other dates have sold out! https://linktr.ee/IrishmanAbroad
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
The legend Sonia O’Sullivan breaks down the most confusing items of running terminology as submitted by our listeners. From tempos to fartleks, floats to bandits, it’s all here in this jargon busting episode with the GOAT of Irish running. The extended episode (available on Patreon) also includes Sonia revealing her VO2 max, even more jargon busting and a visit to Poppintree Park in Dublin to take in the sights & sounds of one listener’s 250th Parkrun. Sonia even finds time to breakdown some Ozzie and Cork slang. You’ll be “away for slates” after this episode.
As mentioned, you can find double size episodes each week and gain access to hundreds of superb ad free episodes and training tips from Sonia over on www.patreon.com/irishmanabroad - Patrons are the life blood of the show.
Jarlath is on tour right now. He will be doing his latest standup show in Tralee, Liverpool, Newcastle, Edinburgh, Glasgow, Armagh, Galway, Cork, Kilkenny, Naas, Birmingham, London and Carlow. Grab a ticket while you can. All the other dates have sold out! https://linktr.ee/IrishmanAbroad
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Sonia is back in Portland after a brief stop at a relay carnival like no other - The Penn Relays. We get some of the sights and sounds of the big event including Villanova's dramatic win in the men's mile relay and Marcus O'Sullivan's emotional post race interview. "The memories that are made last forever and they are magic" but at some point you have to come back to earth and get out to train again.
That's the position many people find themselves in after a marathon. What better time to look the most basic part of how you run? The petrol you put in your engine is a simple way of looking at it but when it comes to food the choice is not as simple as petrol or diesel. In a world of experts everyone is an idiot. Sonia has a way of peeling back the nonsense and stripping away the silly stuff that might get in the way of your ability to make good choices at the fridge.
Together we sift through some of the harder questions on this subject and some of the guiding principles she has espoused in her Irish Times articles over the years. Good fats, the traffic light system, the formula and the role of sugar in what a healthy life looks like, all come under Sonia's microscope in today's nutrition episode. We even have time to go around the Strava parishes to see which runners have stood out to Ireland's GOAT this week.
As mentioned, you can find double size episodes each week and gain access to hundreds of superb ad free episodes and training tips from Sonia over on www.patreon.com/irishmanabroad - Patrons are the life blood of the show.
Jarlath is on tour right now. He will be doing his latest standup show in Tralee, Liverpool, Newcastle, Edinburgh, Glasgow, Armagh, Galway, Cork, Kilkenny, Naas, Birmingham, London and Carlow. Grab a ticket while you can. All the other dates have sold out! https://linktr.ee/IrishmanAbroad
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
More than 40,000 runners took to the streets of London on Sunday April 23rd, 2023, to run 26.2 miles. Raising millions for charities across the U.K. This year, for the very first time, I was one of them. Today's episode brings you all the sights and sounds from this tremendous event. From the pre-race jitters to the fortuitous meetings, the cheers crowds and the glorious final sprint to the finish, this episode has it all. There's even a special appearance from Irish athletics legend Catherina McKiernan (Patreon extended episode). Coach Vinny Mulvey reviews the race and Sonia looks back on two extraordinary elite events.
I might be tired right now but I am also on tour. I’ll be doing my latest standup show in Liverpool, Newcastle, Edinburgh, Glasgow, Armagh, Galway, Cork, Kilkenny, Naas, Birmingham, London and Tralee to why not grab a ticket while you can. All the other dates have fully sold out!
We have just announced a second night in Olympia Theatre in Dublin for my brand new show in 2024 - all ticket links can be found here. https://linktr.ee/IrishmanAbroad
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Sonia pulls Jarlath to one said and explains the most important things to remember on the day of the marathon. This wide ranging episode features stories and wisdom Sonia's illustrious career and simple tips that everyone can apply. She also looks back at the Boston marathon and Kipchoge's 6th place finish. Is this the end or just a blip? Later in the episode coach Vinny Mulvey joins Jar for his final proper run before London.
If you'd like to support Jar's charity here's the link https://2023tcslondonmarathon.enthuse.com/pf/jarlath-regan
I am also on tour right now. I’ll be doing my latest standup show in Liverpool, Newcastle, Edinburgh, Glasgow, Armagh, Galway, Cork and Tralee to why not grab a ticket while you can. All the other dates have fully sold out! https://linktr.ee/IrishmanAbroad
This is what a double size episode looks like. Why not enjoy this every week? Visit www.patreon.com/irishmanabroad today.
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
In the final days before London 2023, I ask the greatest of all time what she learned from her first marathon. The answer I get might surprise you. Sonia famously ran and won Dublin on a whim for her first race after the 2000 Olympics. My final long run was an opportunity to gather some listeners training for Connemara, Boston and London. I recorded on the go and got some great insights from the far more experienced listeners of this podcast. How can I avoid the pitfalls of the first race joy. Vinny Mulvey joins me for the second half of the show to walk me through the plan for the next two weeks and explain how we can prepare our minds to prevent the wobble becoming a fall. Sonia is in Augusta for the Masters and she looks back on the experience of following Shane Lowry around the most fabled course in golf history.
For double size episodes each week and access to Sonia's training plans, a full archive of Irishman Abroad interviews and Marion McKeone’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Sonia returns to the hills and roads that built her this week. Yes, it’s the 2023 Ballymore Cobh AC Sonia O’Sullivan 10 Mile Road Race and I was there to capture all of the sights and sounds of this unique event. Hundreds of runners of all levels lined up to take on the hills and I brought the microphone along for the ride. Thanks to Steve Daly, my running companion on the day, there is a condensed video of the race available to watch on www.patreon.com/irishmanabroad. From the pre-race vaseline to the post-race after party, this episode captures it all and is bound to give you a little bit of homesickness. Later in the episode Sonia and Vinny Mulvey advise me on how to navigate “maranoia” as the London Marathon looms large on the horizon. My big goal this year is Dublin. If you’ve like to train with me and Sonia, why not subscribe now and come with us on the journey.
I am also on tour right now. I’ll be doing my latest standup show in Liverpool, Newcastle, Edinburgh, Glasgow, Armagh, Galway, Cork and Tralee to why not grab a ticket while you can. All the other dates have fully sold out! https://linktr.ee/IrishmanAbroad
For double size episodes each week and access to Marion’s American scandals series, why not visit www.patreon.com/irishmanabroad today.
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Jarlath takes on one of the hilliest half marathons in Ireland while Sonia O'Sullivan returns to Cobh to prepare for her annual 10 mile road race on April 2nd. Coach and physical therapist Vinny Mulvey advices Jarlath on the imperfect science of tapering for the London Marathon. There's something for everyone in this episode including (in the extended cut n Patreon) a trip to the Wicklow hills with Jarlath and Bushy Park London for Sonia's latest Parkrun adventure.
To hear that full episode and to gain access to hundred of archive episodes and interviews check out www.patreon.com/irishmanabroad
You can support Jarlath and help him reach his fundraising target by visiting https://2023tcslondonmarathon.enthuse.com/pf/jarlath-regan
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If you’d like to contact the podcast or sponsor an episode you have options!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
How do you control your emotions when you're more tired than you've ever been in your life? Sonia has the answers. Fresh off the plane from Australia, the Queen is back in London. A little jet lagged but brimming with great advice, tips, stories and recommendations for what you can do to run your best ever marathon, half marathon or 5k. This is part 1 of this week's episode. You can hear the whole episode over on www.patron.com/irishmanabroad ! For the past few months Vinny Mulvey has been creating our training plans and coaching me to my first marathon in London on April 23rd. (Support me if you can.) With just 33 days to go Vinny jumps on the live line to talk about his emotional wall during the New York Marathon. His courage and honesty is really inspiring and together with Sonia we look at what exactly happened that day in Manhattan. We go round the parishes for some truly extraordinary running from you the listeners and Sonia recommends a movie to get you pumped for whatever race you have coming up. The Cobh 10 is just around the corner. There's still time to register or just come down for the craic. I am of course, still on tour! Come and see me in Thurles on May 20th (ten tickets left), Galway (only the balcony available) or the Everyman in Cork (balcony seats now available). The rest of the dates are now fully sold out but I will announce more here on Friday including Newcastle, Edinburgh and Glasgow!—If you’d like to contact me, that is easy too. You know what to do!1. Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.2. Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
After a hellish week of injury and illness, Jarlath sits down with Sonia talk about some of the most annoying aspects of the runners life including the inopportune time to get sick. Compiled from the emails from our great listeners and Patrons on www.patreon.com/irishmanabroad, Sonia sifts through them all, adds a few of her own and even admits to a couple herself. Later in the show top physical therapist and coach Vinny Mulvey advises Jarlath on how best to return to running after a lay Orr and plots the plan for the final weeks of their road to the London City Marathon.
To support Jarlath's charity for the race visit https://2023tcslondonmarathon.enthuse.com/pf/jarlath-regan He's only £1100 off his target!
To hear a double size episode of this week's show and all our episodes, head to www.patreon.com/irishmanabroad
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
The great Sonia O'Sullivan answers listener questions on all topics including nutrition, footwear, training, travel and the European indoor championships. Comedian Jarlath Regan, who has been coached by Sonia for the last two years, is just 46 away from his biggest race. London City Marathon on April 23rd looms large. Sonia helps Jarlath with some of the mental challenges of the big race.
In the extended Patreon edition there's nearly an extra hour of content including coach Vinny Mulvey' s one to one session with Jarlath and Sonia's strength and conditioning advice.
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
From nutrition to recovery to gear, Sonia O'Sullivan takes a close look at the aspects of marathon preparation that tend to get forgotten. With the help of first time marathon runner, comedian Jarlath Regan, she explains why making time and space to think about a few simple things can change your marathon experience completely.
To hear a double size episode of this week's show and all our episodes, head to www.patreon.com/irishmanabroad
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Can you training your brain to stop begging you to quit while running? This week Sonia O'Sullivan looks at the voice inside us that is common to all runners. The voice that tells you that "this is your limit". What can we learn from the elites on the topic of quieting that voice? Jarlath looks at the wider theories around the subject of mental strength while special guest Vinny Mulvey visits David Goggins to hear what the guru of toughness has to say. 9 weeks until London city marathon and Jarlath gets down to business with a 23km long Sunday run. He catches up with his coaches to see what's next and what pitfalls he can avoid in the final weeks of training for the big one.
To hear a double size episode of this week's show and all our episodes, head to www.patreon.com/irishmanabroad
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
If you’re training for any big race or just starting out in running, you’re putting new demands on your body. All runners need to compensate for the extra toll this will take through some sort of supplements. Sonia O’Sullivan chats to Jarlath about the entry level stuff that will aid with recovery and help us all avoid depletion.
With 10 weeks to the London marathon Jarlath’s long run has been upped to 23km while Sonia prepares for her big weekend back in Cobh in less than 2 months. Together they look back on their running this week, go round the parishes to meet Ian O’Brien, a club member taking on a massive 28 day peaks challenge. To support Ian please visit https://eurupian.com
There’s a huge amount of extra content for you to enjoy in the double size version of the show over on patreon.com/irishmanabroad. Members get even more each including a new reeling in the years section.
It’s 25 years since Sonia O’Sullivan won the double at the World Cross Country Championships. This week Jarlath takes a trip down memory lane with the all time great to hear the untold story behind that momentous weekend, the street vender that nearly cost her the gold and the race officials that force her to jump through a hedge in order to win.
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
The legend Sonia O'Sullivan talks to Jarlath about the past week in athletics and how to improve your running form easily. The Irish record breaker takes a look around Strava to see what the listeners have been running and she reflects on her daughter's stellar performance over the weekend on the track. Meanwhile, Jarlath takes to the hills with the Vinny Mulvey training group. Later in the show over on Patreon in the double size episode, Vinny explains why form is more important to running economically than looking cool.
To hear that double size episode of this week's show and all our episodes, head to www.patreon.com/irishmanabroad
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
This weekend the most loved 5 mile road race in Ireland returned to Raheny and Jarlath ran the flipping thing. Now with the help of Sonia O'Sullivan, Vinny Mulvey & David Gillick, we look back on this fantastic race and ahead to our down week. Why is a down week so essential and how can we get the most out of it. To hear a double size episode of this week's show and all our episodes, head to www.patreon.com/irishmanabroad
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If you’d like to contact me, that is easy too. You know what to do!
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Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
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Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
No matter what you're ambitions in running, the long run has to feature in your weekly plan if you are to improve. Who better to advise us on how to prepare, plan, fuel and recover than the greatest of all time, Sonia O'Sullivan. Today she sits down with Jarlath to discuss what people forget or don't know about this pillar of every training plan. From pacing to intervals, protein powder to massage guns, Sonia covers it all in this jam packed, fun filled episode. There's even the chance to run with Sonia. That's right if you want to win free entry into the Cobh 10 road race this April, listen to the episode and enter by emailing the show. Pete Howie from Cobh drops by to tell us more. Hear the full episode including a further 30 mins of advice from Sonia by signing up on www.patreon.com/irishmanabroad - members get a range of benefits and double sized episodes each week.
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If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
If you’re hoping to run a marathon one day getting your fuelling and flexibility just right is essential. And yet each and every week runners of all levels neglect these areas of their training. With less than one hundred days to Jarlath’s first ever marathon, the London City Marathon, Ireland’s best ever athlete Sonia O’Sullivan helps our host understand the essentials with the help of Vinny Mulvey. Vinny has been providing plans for both Sonia and Jarlath as they ramp up the miles on the road to London. Together they look back on the track session, Parkrun and long run from the past week. We also get a top tip from both Vinny and Sonia, and a trip around the Strava parishes to see what our listeners have been running. To hear the full episode including a further 30 mins of fun and inspiration go to Patreon.Com/irishmanabroad - To contact Vinny Mulvey visit www.vinnymulveyfitness.com
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If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Running sleeves, snot rockets, strides, KT tape? There's so many things in running I still don't understand. If you're as baffled by some of the fads, habits and trends that go with running as I am, you're going to love this conversation with the legend Sonia O'Sullivan. Together we sift through the more bizarre bits and bobs of training, racing and treatment suggested by you, our legendary listeners. Sonia has had a nightmare trying to get out of Australia. She explains what exactly went wrong and how a scary experience at see gave her long run an extra lift on Sunday. We also go round the parishes to meet an outstanding listener Eoin Fegan. Eoin completed his epic task of running every Park Run in Ireland this weekend. He was first brought to our attention by his ultra sound partner Helen Carr. he joins us on the Live Line to chat about the momentous day. Finally we get Sonia's tip of the week and I look ahead to taking part in the Poppintree Park Run this weekend where Vinny Mulvey has given me permission to "absolutely go for it". If you’d like to contact me, that is easy too. You know what to do!1. Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.2. Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Sonia’s final week in Australia is an eventful one. She looks ahead to 2023 with coach Vinny Mulvey. How do you best incorporate races into your plan for the year? Vinny has been setting the training plan for Jar and Sonia for the past few weeks. Together they examine why it’s so essential to see where you are before you decide where you want to go? We get a trip around Strava to see what our listeners have been running this week and an up-close look at what running week looks like for a legend in retirement. There’s a little bit of everything in this episode and even more over on www.patreon.com/irishmanabroad.
To get in touch with Vinny Mulvey visit www.vinnymulveyfitness.ie - he is offering a January running workshop every Saturday in January and February this year.
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
As a Christmas treat we are giving you this extra large version of the much anticipated "ask Sonia O'Sullivan anything" episode. Sonia sifts through the mailbag to find the best running and training questions of the past year. The former world champion battles with a giant spider in Australia and drops knowledge on how to conquer that Christmas apathy that sets in over the holiday season. She takes a trip around the parishes with Jarlath to see which listeners have been putting up big miles and there's a big announcement of our very first GOAL Christmas Mile event.—If you’d like to contact me, that is easy too. You know what to do!1. Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.2. Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Sonia has landed in Oz and with a bit of time on her hands she reflects on the most overlooked components of a great training plan and the incredible performance of the Irish teams at the European Cross Country Championships. Another record breaking athlete drops in to talk about the Christmas Quest of the Sanctuary Runners in Ireland (Full details below). Ailis McSweeney has been helping the organisation bring together people from all walks of life and specifically migrants, asylum seekers and refugees to run together each week. For more details see https://sanctuaryrunners.ie
In the second part of this episode Sonia digs deeper in the the forgotten parts of training success stories and Jarlath highlights some stand-out runs by our listeners. Head to www.patreon.com/irishmanabroad to hear it all every week without any advertising interruptions.If you’d like to contact Jarlath, that is easy.
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Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Sanctuary Runners Christmas Quest! Can you help deliver a special gift to the President of Ireland in time for Christmas Eve? Join Irish sprint sensation Rhasidat Adeleke in showing solidarity to asylum seekers and refugees in Ireland as we Run as One to get to Áras an Uachtaráin in time! This Christmas, Sanctuary Runners have a very special Quest to complete! Santa Claus has almost finished work on a magical pair of running shoes for the President of Ireland, Michael D. Higgins. But how can he get them to the Áras before his usual delivery date? President Higgins needs them by Christmas Eve for the annual inspection of Phoenix Park. Rhasidat Adeleke is pulling a super team of Sanctuary Runners together to make it on time! Sign-up to be part of the magic at www.sanctuaryrunners.ie and follow along on twitter, facebook or instagram (Sanctuary Runners Ireland). The story begins on December 17.Sanctuary Runners is an award winning solidarity-through-sport initiative. With groups in over 30 locations across Ireland, Sanctuary Runners use running, walking and jogging to bring all members of a community together including refugees, asylum seekers, migrants and Irish residents.
Stuck for gift ideas for the runner in your life? In need of some inspiration to lift you off the couch on these cold wet nights? Sonia O’Sullivan offers her book recommendations for Christmas 2022. Former Irish international and physical therapist to the stars Vinny Mulvey drops in to talk about that in between phase in the return from injury. He and Sonia explain how crucial it is to stay the course with your rehab to avoid re-injury during this window. We also get Vinny’s book recommendations and a trip around the parishes that includes a moments day for Sinead Diver. (To hear part two of this episode and gain access to every minute of Irishman Abroad Podcasts from the last 9 years, pop over to patreon.com/irishmnabroad today.)
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If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Sonia O'Sullivan explains how building a good aerobic base is a lot like pouring the perfect pint of Guinness. It's deceptively simple and remarkably easy to screw up if you don't know what you're doing. Answer every question on heart rate zones to regulating breathing, this expansive episode comes in two haves. One is available for free here and the other can be found on our feed on www.patreon.com/irishmanabroad
Top physical therapist Vinny Mulvey drops in again to discuss the role of external stress in injuries and building the aerobic base. Patrons also get a bonus episode this week with Vinny giving a masterclass on returning from injury. Jarlath also explains how he nearly burned down Sonia's house last week and we get a unique tip of the week before going around the parishes to see what the listeners have been running in the last week.
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If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
5 time Olympian, World Champ, multiple national record holder and walking genius Rob Heffernan drops in to talk about all things mentality related. Sonia is away in Arkansas on a road trip so I took the opportunity to catch up with one of the toughest Irish athletes of all time. Rob has openly discussed his battles with the mental side of training, competing and life. Here he explains to me the advice that he lives by, the club he is building in Cork and the time we had a chat that helped him out of a deep deep hole. (Patreon only - www.patreon.com/irishmanabroad)
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Does running need to get more difficult with age? Have we all got a certain number of miles before injuries will start to plague us? Sonia O'Sullivan talks to Jarlath about the misconceptions and solid theories behind running over the age of 40 and beyond. What adjustments should we make to recovery, intensity and load? Is there a particular type of running we should avoid? Sonia has the answers. Vinny Mulvey helps Jarlath back on the road to recovery after a 4 week lay off with SI joint pain. We hear how the first run back goes from the side of the road. We also get Sonia's opinion on the most talked about story in Irish athletics this week. Carl Luas!
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If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Pain comes in the same packet as running. Sonia O'Sullivan sends Jarlath to one of the top physical therapists in Ireland to figure out why he has been injured for the last four weeks. Vinny Mulvey talks to Jarlath about his understanding of the pain game with running, when to stop and the biggest risks of overloading the body. Vinny, an elite athlete in his own time, tries to puzzle out what Jarlath did wrong and empathises with him over the mental challenges of being hurt through running. Later in the show we get a trip around the running parishes as Sonia admires some of the club members who completed the New York City marathon over the weekend. Patreon members get a further thirty minutes in this episode and a bonus deep dive episode with Vinny Mulvey.
—
If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
Welcome to the new exclusive Irishman Running Abroad feed. We are releasing our full Dublin City Marathon episode to the public so that you can hear all the emotion and inspiration from the big day in the capital. Normally full episodes only appear on our Patreon feed. Today we chat to former European 400 metre champion David Gillick about throwing himself out of his comfort zone and into his first marathon. He saw every side of the race last Sunday. We get to hear your voice notes from the say and Sonia's tips for how best to recover. Plus Jarlath has committed to run London and Dublin next year. Sonia helps him get to grips with preparing his body for the load to come.
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If you’d like to contact me, that is easy too. You know what to do!
-
Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar, Sonia and Marion directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.
With the Dublin City Marathon 2022 less than a week away, Sonia O'Sullivan gives Jarlath Regan here essential guide to the best lead in tactics. The dreaded "wall", fuelling, hydration, pain management and internal dialogue all get analysed with the help of voice notes from the Irishman Running Abroad club members on Strava.com. To hear the full episode why not join Irishman Abroad Premium on www.patreon.com/irishmanabroad - gain access to hundreds more episodes and Sonia's half marathon training plan.
Want to submit a question or suggest a guest/topic? There's all manner of easy options.
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Irishman Abroad Live Line: You can now get in touch with us and feature on our shows by sending your WhatsApp voice note to 00447543122330.
-
Email Jar and Sonia directly on irishmanabroadpodcast@gmail.com.
For updates on future episodes and live shows follow Jar here on Twitter, visit www.jigser.com or subscribe to the YouTube channel here.
Disclaimer: All materials contained within this podcast are copyright protected. Third party reuse and/or quotation in whole or in part is prohibited unless direct credit and/or hyperlink to the Irishman Abroad podcast is clearly and accurately provided.