An Irishman Abroad

Race Day Life Hacks - Irishman Running Abroad

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!

World's Worst Group Chat - Irishman In America

It has happened to us all. The person whose birthday party you're organising is in the Whatsapp group you created to organise it. But when the group chat discloses the most sensitive national security information about an up-coming bombing in Yemen, well that's a bit different. Marion and Jarlath examine the tailspin and the claims of ignorance and the possibility that worse is still to come. For a full round up of the week's news from across the pond head over to www.patreon.com/irishmanabroad - members get full ad free episodes and hundreds of hours of bonus podcasts and material.

Email the show irishmanabroadpodcast@gmail.com 

If you need a break from the serious stuff come see Jarlath on his 2025 world tour www.jigser.com/gigs 

Sonia's Guide To Running Gear - Irishman Running Abroad

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.

Did Democrats Give Donald A Dig Out? - Irishman in America

Did Democrats just do Donald Trump the biggest favour ever by helping avoid a government shut down? Marion McKeone has another theory. This week as a St Patrick's Weekend Special we are giving you the entire unabridged episode of Irishman in America. It seems only right given that this is the week when every American feels Irish and our Taoiseach visited the Oval Office. With everyone asking "how did he do", a few things have been missed - including the used car lot on the front lawn. In the meantime Ukraine is being pummelled and very few are paying attention. We get Marion's take on the latest peace talks and two brilliant book recommendations for your long weekend. Don't switch off, stay awake. Join us as a member to hear the full podcast each week. Just click here and you can sign up with no obligation for less than the price of a fancy sandwich. www.patreon.com/irishmanabroad 

Join Jarlath live in America and Canada next month www.jigser.com/gigs - he's bringing his new standup show to New York, Boston, LA, Toronto, Vancouver, Seattle, Portland, D.C. and San Francisco this April.

Sonia's Guide To The Best Runner's Mentality - Irishman Running Abroad

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.

 

Donald Ducks Tariff Chaos & Europe Swoops In - Irishman In America

Right now a week can feel like a month in US politics. Donald Trump's booting of the Ukrainian President from the White House precipitated a dramatic series of domino events and only one person can sift through it, US correspondent and regular contributor to NPR, the BBC and RTE, Marion McKeone. There's a lot to pick through after a near trade war is averted, a state of the union address like no other, transgender mice, the Oscars and the suggestion that egg prices will go down in price if everyone starts rearing their own chickens.

Find the full ad free hour long version of this week's episode on www.patreon.com/irishmanabroad - support our show and gain access to hundreds of hours of interviews with the greatest Irish people ever to have lived.

Jarlath's tour hits the USA and Canada next month and travels all around Ireland and UK in the coming months. Book your seat here www.jigser.com/gigs 

Sonia O'Sullivan's Speed Manual - Irishman Running Abroad #RoadToCobh

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.

Eating to Run (Sonia O'Sullivan's Nutrition Guide) Whoop Road To Cobh #Week4

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 

Chainsaw Diplomacy Begins - Irishman in America with Marion McKeone

The betrayal of Ukraine is how many observers have described it. The unthinkable swing behind Russia and North Korea has spun the world out and left leaders reeling. Today Marion examines the many layers of cowardice underneath this move and what might happen next. It’s another breathless episode of Irishman In America where we try to understand the many bizarre decisions this administration has made in the last 10 days. Including but not limited to mass firing of Federal workers via the email debacle, the banning of AP from the White House and the firing of General Brown. Is Donald mentally able for the job? He certainly is struggling with complex ideas. Marion digs into the Elon Musk popularity index and the fall of Tesla sales.

To hear the full extended cut and Marion’s reflections on how Ireland will cope at the White House this St Patrick’s Day head over to www.Patreon.com/irishmanabroad  

Jarlath is coming to America and Australia with his standup world tour. See the new tour dates and get early access here. www.jigser.com/gigs  

How To Conquer Hills With Sonia O'Sullivan #RoadToCobh

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