0:03

You know, I like to be fit and

0:05

healthy, so the best way I know is to just

0:07

get out there and run. Running was an outlet for

0:09

me to, I guess, feel good about myself

0:11

and take out some of the anglers that were going on

0:14

in my life. You

0:20

guys submitted your applications and Sanya

0:23

Sullivan herself with the glasses on

0:25

sifted through each and every email

0:27

to find her squad for the

0:29

2024 journey back to her hometown

0:33

Cove. The selected runners will receive personalized

0:36

training plans from the goat herself, free

0:38

entry into the race, the exclusive Irishman

0:41

running abroad, team swag and

0:43

the journey of a lifetime. 12 weeks of training

0:45

with the goat herself. After three years

0:47

of this stuff, I can tell you it is life

0:49

changing. Sanya's on the phone in Australia.

0:51

How are you, Sanya? I'm

0:54

good. I was enjoying the sunshine

0:56

here in Australia and

0:58

then I woke up today and I

1:01

can't even see the beach anymore. I was with my dad

1:03

just here and I

1:06

was thinking, I haven't

1:08

been running a whole lot, but I've been finding other

1:10

ways to keep active. And

1:13

one of the ways yesterday was we

1:15

were chopping down some trees and

1:18

I could see the sea and now I

1:20

can't see it anymore because there's a big cloud out there. Is

1:23

it lashing rain where you are? I have both

1:26

pictured you on the coastline there with all the

1:28

beautiful blue sky. I am on the

1:30

coast. I'm going to take a picture now because by the time

1:32

we're finished, it'll probably be blue sky. It

1:35

changes. It's amazing. It

1:37

changes that quickly. We went down the

1:39

beach yesterday and not to make everybody

1:41

jealous of going down the beach, but

1:45

yesterday afternoon with Winnie to take her

1:47

for a walk and I had a little backpack on

1:49

me with my swimsuit and

1:51

goggles and towel. And

1:54

we were walking along the beach and I said to Nick, I said

1:56

about in the afternoon when I come down

1:58

here, about one and every time. ten times I get

2:00

in the water because for some reason or other you

2:03

don't have to. Yesterday

2:05

was one of those days and I pointed out to the sea

2:07

and I said, look out there. And of

2:09

course he was like, what are you looking at acting

2:11

like we're in a stupor, you know? And

2:14

I'm like, can't you see? Like there's

2:17

like this massive big cloud

2:19

out there and you know Irish

2:21

people know what that means. That means

2:23

there's a bit of rain coming and

2:26

sure enough it was torrential. But

2:29

you know Irish people just keep walking

2:31

in the rain in Australia and they go home. Yeah.

2:36

Oh my God. I could not

2:38

get over Australians response to adverse weather conditions.

2:40

It's nearly worse than Californians when it's raining

2:43

and they're like getting out the snow boots.

2:46

What's remarkable I always find about cove, to bring

2:48

it back around to cove is that the sun

2:51

seems to always shine for the cove ten. What's

2:53

that about? Is that always the case or is

2:55

it just that I've been there for the last

2:57

two and the sun has split the stones? Well,

2:59

let's not jinx it now because we have been

3:01

extremely lucky and you know I think everybody

3:04

is like thanking their lucky stars

3:06

you know when it comes around

3:08

and the week before you know

3:10

everybody's looking ahead and

3:13

like you know like here it changes

3:15

all the time. The weather is always

3:17

changing. So we just go around with

3:19

our fingers crossed all the way hoping for the

3:21

best. Yeah. Like

3:24

it is so lucky because the course would

3:26

be a completely different course with the weather

3:29

conditions. Those hills be just

3:31

a little bit trickier. You had your work cut

3:34

out in selecting this team. I could not get

3:36

over the amount of emails that we

3:38

got and then the more people emailed and the more people

3:40

wrote the more I was like yeah no they're right. This

3:43

is an incredible prize. The

3:46

coaching from you for 12 weeks, the

3:48

plan built around their

3:50

training ability. What was your thinking

3:52

when trying to select the team? Was it to

3:55

get people from the different levels

3:57

of running or were you after

3:59

personality and stories? Yeah,

4:01

I didn't really look at the levels of

4:04

running. I'll have to get into initially gristy

4:06

of that now so we can, I

4:08

suppose, put people into groups and

4:11

give them like

4:13

kind of similar training, you

4:16

know, so you have people working together, even

4:18

though they'll be apart, they'll be working together

4:20

like our mission statement.

4:23

Yeah. So,

4:25

yeah, no, I mean, I think it was

4:27

really just interesting stories and, you know, why

4:29

people wanted to run Covid because, and

4:32

the problem is everybody has an

4:34

interesting story, you know, and everybody has

4:36

their reason for doing something.

4:39

And, you know, the bottom line was we just

4:41

had to have

4:43

less because it's very hard to communicate

4:45

with 50 people in,

4:48

you know, any kind of a personal level.

4:51

So, in order to be able to do that, we just had to

4:54

call the group. I

4:57

mean, everybody really deserves to do it and everybody

4:59

still does deserve to do it and they can.

5:01

Everybody can come along for the ride and

5:04

join the training

5:06

group every week. We will try to

5:08

get this, but we will definitely get

5:10

the weekly session out on Sunday.

5:12

It won't come in the podcast form, but it will

5:14

be sent out directly

5:17

because people will need to

5:19

plan out their week on Sunday and what days

5:21

they're going to be able to run, what days

5:23

they can do their session, who they can link

5:26

up with, maybe

5:28

match it with the weather, because sometimes you may

5:31

have planned to do a session on Tuesday, but

5:33

Wednesday looks way better. So, let's just flip things

5:35

around a little bit. So, you

5:37

know, to allow a bit of flexibility

5:39

and each runner to have a

5:41

bit of control of what they're doing. Then

5:44

they need to see the weekly plan every Sunday. And, you

5:46

know, we are in week one

5:48

of 12 right now, but

5:50

it is a very general week this

5:52

week. So, really, it is just getting

5:55

yourself fit enough to be able to

5:57

run. And these plans will... have

6:00

kind of a window of what

6:02

people should do. And some people will be at

6:04

the higher end of the window

6:06

and some people at the lower end. And you have to

6:08

be able to figure that out

6:10

for yourself because I'm not with

6:13

everybody and everybody has

6:15

to be honest with themselves. And

6:18

you train at the level that you're at

6:21

now, not the level that you want to

6:23

be at in 12 weeks time. Exactly,

6:26

so a little bit of care, a little bit

6:29

of health warning there. I guess if you're taking

6:31

down the plan, if you're over

6:33

on Patreon, of course, you'll see the handwritten plan

6:35

from Sonya each and every

6:37

Sunday, you'll get that over there. That's the

6:39

best way to get the most out of

6:41

your Irishman running a broadcast. And this week

6:43

in the bonus content over there, I go

6:46

for a run with Vinny Mulvey to

6:48

explore a little bit deeper the low

6:51

heart rate training that he has me

6:53

doing for the London City Marathon this

6:55

time around. Just an interesting discussion, no

6:57

matter what you're training for as to how to

6:59

get the most out of those easy runs to

7:01

build that base, to pour the black stuff in

7:03

the pint, as Sonya called it back in the

7:05

day, to really get that

7:08

stuff really strong in you. Vinny gives a

7:10

great explanation over the 30 minutes

7:12

of that run, how to do it right.

7:14

Well, let's get to our first selection,

7:17

the Vanderloos. Mary and Han

7:20

Vanderloos in Pennsylvania in the

7:22

USA. We are both

7:24

in our sixties, live in Newtown

7:26

Square, Pennsylvania. 15 minutes from

7:28

Villanova. My husband Han started running with me in

7:31

2017, starting a few months

7:33

after he had a cardiac bypass surgery at

7:35

just 56. Our

7:37

life was pretty much turned upside down, but fortunately

7:39

we found the advice we

7:41

needed to control the condition and

7:43

inflammation in general, by changing to

7:45

a whole foods, vegan, plant-based diet.

7:48

We hooked up with our local running store,

7:50

the Running Place in Newtown Square for

7:53

a weekly social Monday night three

7:55

miler. Mary is a

7:57

flight attendant for 36 years, Flying

7:59

most... Please the Uk and Europe and

8:01

quite regularly to Dublin. When she was

8:03

training for the Twenty Twenty Two New

8:05

York Marathon, she found a running group

8:08

in Dublin for the layovers that Plantar

8:10

for running group she says. Such a

8:12

nice fun, a spirited group of people

8:14

that I've ever have flown over to

8:16

see and tease. Each is of even

8:18

flown over to see them in Dublin.

8:20

I'm my time off. I spend a

8:22

lot of time over there now and

8:24

even run the streets of Galway for

8:26

their A case. In all this they

8:28

both ran Dublin Sanya in October. But

8:30

they both had an absolute nightmare like

8:32

so many of us myself included at.

8:34

So now they want to make amends

8:36

and fly into Cove for the Big

8:38

Ten Miler. with Sony coaching them all

8:40

the way at this was a no

8:42

brainer was a tie. You wanted these

8:44

two on board. Yeah well

8:46

I think that was assassinated that he.

8:49

Flies across the world and

8:51

then you know. When. To it

8:54

off the plane, go through run a minutes was I do

8:56

with what I've done. Them to the ears. And

8:58

I doubt it would be graced We make

9:01

it's in good insights you know into why

9:03

she does this as he does as and

9:05

housing make that work as well as a

9:07

some helping her to stay motivated and determines

9:10

along with Sam. I. Am

9:12

we have we have. With. Her partner

9:14

cause. A hand a I

9:16

made a panel that a beer through

9:18

an awful lot. Yeah so yeah. he

9:20

is encouraged by her running. they run

9:23

together. And then and they can. I see. Your

9:26

do things together not just at home

9:28

but away and in in their travel.

9:30

So when I always think it's great

9:32

this the running tourists disgrace to. I'm

9:35

earning tourism board and he on to have so

9:37

many stories to tell and so many places they've

9:39

been to and you know ventures that they can

9:41

share with people and show them you know what

9:43

can be done. You noticed that he had outgrown

9:45

do as. Well, I got in

9:47

touch with them on Monday and let them know

9:49

the news and this is the voice mails. A

9:52

setback. Hr Let and Sanya

9:54

this is Mary Vander Live. Here

9:56

with my husband on header. We.

9:59

Live in. A suburban

10:01

Philadelphia. And. Ah

10:03

Jyllands, We were very excited this afternoon

10:05

when we got your phone call. Letting.

10:08

Us know on that we were.

10:10

Selected. To be part of Sonia squad. We

10:14

have really enjoyed. The

10:16

advice and stories and

10:19

tips from. The. Podcasts

10:21

through our last year's

10:23

a. Marathon. Training.

10:27

And. X a year. My very

10:29

first marathon was to surpass me.

10:32

From but a week after your first marathon

10:34

john us and then be both brown. Desert.

10:37

Dublin merits on some. I'm

10:39

extremely excited. As you've decided

10:41

to choose. As for the team. Are

10:44

look forward to meeting the team

10:46

for looking forward to contributing to

10:48

agreed cause. Fans are and

10:50

embarking on a new challenge for to

10:52

to offers so hopefully here at we

10:54

can make you proud of Marion Hand

10:56

Vander Lugar them a follow on Strother

10:58

and as on he says on. There

11:01

is a busy couple their double that have

11:03

come through an awful lot in terms of

11:05

illness, but no one more so than your

11:07

second pic. Sanya Amps A Dell Buckley was

11:09

your next choice in the. Dallas.

11:12

Incredible story to tell us to says I've

11:14

been running for twelve years but of probably

11:17

take it seriously since covert times. Like a

11:19

lot of us she started to Daves twenty

11:21

twenty three with good goals you want to

11:23

break twenty three minutes for five case she

11:25

wants to break eighty two minutes for ten

11:27

miles and do a half marathon in one

11:29

hour. forty seven at had a few more

11:31

she said like getting some abs and find

11:33

him eleven. my lifeless had those ones where

11:36

it neither achieved nor do they contribute to

11:38

the story to. So they started off the

11:40

year with the with a. Few be

11:42

hate a Five K races including

11:44

cross country. One good fun time

11:46

to start building again. I did

11:48

Five Case and the twenty ninth

11:51

of January and the next morning

11:53

I had a stroke. Yeah,

11:55

you heard of Rice Adele at that

11:57

The Dell story. She had suffered a.

12:00

Stroke In Twenty Twenty Three In January

12:02

Twenty Three January Twenty Twenty Two at

12:04

it was a Monday morning, she said

12:06

I've got up a bad ace. Logged

12:09

on to my computer. I had a

12:11

test my mother at went over to

12:13

her to check if they're electricity was

12:16

off. Anyway, power came back and I

12:18

was able to start work around the

12:20

usual time maybe around nine fifteen. A

12:22

surge of see others funny, like I

12:25

couldn't understand what was on my computer

12:27

screen and I couldn't text or call

12:29

my. Mom Again, I'm not sure if

12:31

this was because I didn't remember how

12:34

to text or hoot tax somebody was

12:36

watching out for me because anyway, I

12:38

also Pylas tix it for my autopilot

12:40

kicked in as a driver to my

12:42

parents as I walked in as my

12:44

parents were better, had to mass and

12:46

my mother knew there was something wrong

12:48

and I said who are you add

12:50

that part of my brain was not

12:52

working anymore. I didn't have a lot

12:55

of physical signs of a stroke book

12:57

my memory and cognitive skills would definitely

12:59

going. My mother wanted to call my

13:01

manager. I didn't know. Had his

13:03

name was as she details in her

13:06

email that time that she spent in

13:08

the stroke Eunice at the heartbreak of

13:10

how hard it must have been for

13:12

her parents were brothers or sisters, extended

13:15

family at entire parish were praying for

13:17

a she said and while I don't

13:19

recommend getting sear see A says his

13:22

heart warming to see how the community

13:24

comes together when you live in a

13:26

small place like don't a more at

13:28

I still gas mask cards she says

13:31

eleven months on. Physically she

13:33

says a bounce back pretty quickly as

13:35

Cognos side of things gonna take a

13:38

bit longer at she's getting their as

13:40

consultants when I was being discharged two

13:42

and a half weeks later. When.

13:45

Can I run again whenever you feel

13:47

ready She said so here she is

13:49

at El Bulli. flawed a story so

13:52

mean who would bring a lumps here?

13:54

It's Rose Running gave me something to

13:56

focus on. She said look forward to

13:58

control and enjoy in this last here

14:00

are Chinese of improve to specific Sunny

14:02

where you must be like a we

14:05

gotta get this girl's to that I

14:07

hit that five K Time runs out

14:09

some the air. Twenty one thirty times.

14:11

I smashed my ten mogul at running

14:13

seventy three minutes and has. Add

14:16

this year it's got to be that half

14:18

marathon time that you months he attempts to

14:20

hesitant One Forty one in Cork and gents

14:23

on it. This this woman at booking site

14:25

will inspire anyone who thinks they can't come

14:27

back to running was a story. Absolutely,

14:30

You know, and I think it was

14:32

a combination of. You know, the

14:34

high sixties into the inspiration she

14:37

thought. From. Running and that she's

14:39

giving the so many people and yet

14:41

her time was very attractive to have

14:43

somebody speedy in there, but also somebody

14:45

who. appreciates, Running the

14:47

so much and I think you know she will

14:49

provide a lot of inspiration for all the other

14:51

runners that we have on board and and everybody

14:53

else who's listening as a. Absolutely

14:56

were. Let's hear what she said when she got the news.

14:58

Page our and sign yet he

15:01

dell here I was so it'll

15:03

I said to get the call

15:05

from day to day to let

15:07

me know I had been accepted

15:09

aims his son yes Scotland and

15:11

cause Get on Blue Monday and

15:13

I'm very excited about the next

15:15

couple of months and training. Ah

15:17

with Sanya and with group of

15:19

people that she is that together

15:21

am very excited about Cove Ten

15:24

have never done at the For

15:26

Boss and it's looking forward to

15:28

the hills. We have a lot

15:30

of those around ten or more

15:32

so hopefully that will translate and

15:35

just overrunning and really excited about

15:37

getting to know some new runner

15:39

is and maybe I'm. Sharing

15:43

my experiences of running with some

15:46

people and it's been a tough

15:48

easier for me. Boss Running has

15:50

Stephanie help me through. I'm so

15:52

excited Ted to tell that story.

15:55

Let the best as well and

15:57

runners are different breeds they they.

16:00

After the best to people and

16:02

it's incredible. The bed, the sports

16:04

I received and I'm sure the

16:06

next adventure it'll be the very.

16:08

Same. A job Bookie Welcome to the

16:11

Squad Him if you can identify with

16:13

the pedals story give her a follow

16:15

on strother hands and come along to

16:17

the journey and see how she is

16:19

an translating the plan each week to

16:21

accommodate her times like this is a

16:23

thing rights I if these if these

16:25

things matchups you are tons. I could

16:27

even see person in the group that

16:29

I was like yeah that's that's roughly

16:31

me. that's roughly my age group. That's

16:33

the kind of my parker on times.

16:36

Ricardo Go Now My nasi is is

16:38

a one that. I can't really associate

16:40

with the masks. I've only got one

16:42

Kiss books a blessing as a runner

16:44

is man has ten kids the a

16:46

pain. He says that luckily he says

16:48

you are you married to superwoman With

16:50

if you are somebody who's juggling, Ricardo

16:53

is the person to follow. he says.

16:55

I took off running eighteen months ago

16:57

as a means shifting a little bit

16:59

away at Don't We'll and when I

17:01

started I was using the lamp posts

17:03

to lampposts techniques. Could barely run for

17:05

a minute without stopping at the cart

17:08

before the horse. Assess the lot of

17:10

men do. Did a marathon without training

17:12

this time. last year I signed up

17:14

for the Tomboy in Ac Catch Five.

17:16

Chaos consisted, didn't miss session, all paid

17:19

off. My first by case without stopping

17:21

and when I start running I guess

17:23

all the gear it's like myself com

17:25

and watch H R strap twenty pairs

17:27

runner including two pairs of super. She's

17:29

just in case of need a second

17:31

pair and know I can run ten

17:34

miles without stop. if i

17:36

stay consistent stay away from the drink

17:38

that's my achilles heel he says a

17:40

perfect been using whoop for the last

17:43

four years and if i even look

17:45

at alcohol that set off an alarm

17:47

bell at for the next day so

17:49

with sanya getting on board and whoop

17:52

i think i can adapt to this

17:54

new way of the monk at science

17:56

a great shows i think bring in

17:58

ricardo in here because not

18:02

everybody's in a Dell Buckley, right? There's loads

18:04

of Ricardos out there. Absolutely,

18:06

I mean, there's somebody on

18:08

this team for everybody and I

18:10

think Ricardo is, yeah,

18:13

he's somebody who's juggling a lot. He's got

18:15

a big commitment with 10 children, but

18:18

he's also valuing the importance of his

18:20

health and his fitness and

18:23

finding ways to do it, even with lots of pairs of

18:25

shoes and all the gadgets. And

18:27

yeah, I look forward to joining him with the

18:29

WOOP. I haven't received it yet. It's actually, I

18:32

was trying to divert it to Australia, which is

18:34

why I was down here for

18:36

such a long time. And it,

18:39

yeah, that message didn't get across, so it went

18:41

to America. So at the moment,

18:43

I'm trying to have my WOOP picked

18:45

up and it's gonna meet me hopefully in

18:48

Phoenix in a few weeks time. Yeah,

18:50

it's like making a big difference to my life.

18:53

I don't use WOOP itself, but I am taking

18:55

those HRV readings with the heart

18:57

strap in the morning. And I just

18:59

think that a training smarter is the thing that they're

19:01

producing. And a lot of people have said this to

19:03

me. So this week is obviously

19:06

a big week in the Reagan House. I'm doing

19:08

four shows at the three Olympia in Dublin. So

19:10

my head is slightly fried with that. I appreciate

19:12

you, Sonya, trying to squeeze in this around my

19:14

schedule this week, rather than the other way around.

19:17

But this morning I got up through on the heart strap and

19:19

it said, it gave me a readiness to train

19:22

of three out of 10. So

19:25

I booked in a hot yoga class,

19:28

dropped my key off to school, screeched over

19:30

to Malahide to get to Dublin hot yoga,

19:32

missed the class by five minutes, turned

19:35

around the car and came back. So

19:38

that was my workout today. So

19:41

I totally appreciate what the juggling is

19:43

like. And I guess I can draw

19:45

stuff from Ricardo. Let's hear what he

19:47

said when he got the news. Hey,

19:49

Jarl, I'm Sonya. Thanks again for picking me to

19:51

be on the team for the Coast Town Mile. I'm looking forward

19:53

to it. I've done a couple

19:55

of races in the past, but I tend not to tell people just

19:58

to eliminate the pressure, but if you... people will

20:00

probably hear this now so the pressure is definitely

20:02

on. My aim is

20:04

to run without stopping, that's ideally what I

20:06

want to do. I've currently reached up to

20:09

5k so if

20:11

I can replicate that a little over two and a

20:13

half times I'll be happy.

20:16

I've thrown the event into the Garmin Connect

20:18

and it's telling me I've 11 weeks and

20:20

6 days so I better get the runners

20:22

on and get out first if

20:24

you co-win. I know it runs so

20:26

thanks again and I'll see everyone

20:28

in cove. That getting through

20:30

it, it seems like for a

20:32

lot of people that's not going to

20:35

be an issue but for a lot of people

20:37

that is where they're starting. Sandra Bustide is another

20:40

member of the squad. She said her

20:42

running goals, she said that she has

20:44

done cove before but that

20:46

she found it really really hard so

20:48

maybe you're that person, maybe you can

20:50

follow Sandra. She said I would

20:52

love to be able to run the hills of cove

20:54

without a sense of dread and

20:56

to run the downhills without looking like

20:59

baby giraffe. She says I've

21:01

run 135 a couple of

21:03

times, most recently in mallow in 2022

21:06

but if I could get under 140 in cove I

21:08

would be delighted. Are hills going to be a big

21:10

part of this Sonia? I noticed in this week's plan

21:13

it's a very straightforward plan. Will you

21:15

be incorporating hills each and every week?

21:18

Is that the plan? Not

21:21

necessarily no. Hills are useful for

21:23

track running so I think a

21:25

lot of the hill running

21:28

will come down to where somebody lives and

21:30

if they can include it initially in their

21:32

regular runs and just

21:34

run up the hills because often times if you have a hill,

21:37

it's hard if you're – no matter how fast or

21:39

slow you run up a hill it's going to be

21:42

hard. It's just

21:45

kind of – it's an

21:47

extra hardship in your run that

21:49

people try to avoid because they think

21:52

I'd rather go on the flat run today but I think

21:55

it needs to be something that you need to have in the

21:57

back of your head that we're not going to avoid hills. going

22:00

to run them when we can. And it doesn't

22:02

matter what pace we go off them. They don't

22:04

have to be included as part

22:06

of the session. We just need to get

22:08

the muscles used

22:10

to running in that position of picking your

22:12

feet up. And that's the big thing with

22:15

going up hills is that it's a bit of a

22:17

slog and a drag and everyone's like, oh, it's hard

22:19

work. But if you just think to

22:21

yourself, right, I'm just going to pick

22:23

my feet up here now and move my arms, then

22:25

automatically you take the focus away from, you know,

22:28

the hardship of running up the hill and you think

22:31

about the process of running up the hill. And if

22:33

you can do that in a regular run, then when

22:35

you get to a race, you're going to do it

22:37

at a much greater intensity and you're going to think,

22:39

okay, this is the point where I got to pick

22:41

up my feet and move my arms and get

22:44

over this hill. And you

22:46

just take the focus away from this being a

22:48

hill. And that's the thing is it's a

22:50

mental thing. You know, it's a bit like when, I don't

22:54

know if you ever feel like this, you're going to

22:56

get an injection or if you're going to have, what

22:59

do you call it? Acupuncture

23:01

and they're going to stick the needles in you and

23:04

your muscles start to tense up and

23:07

the,

23:10

whoever's doing this, relax, relax your muscles.

23:12

And then you have to really focus on

23:14

relaxing and it's not that the

23:17

needle is going to hurt you that much, but

23:19

it's just the anticipation of it that

23:22

it's kind of like mentally,

23:24

I think you think about it

23:26

in a more negative way. So it's just a negative

23:29

thing. A hill is a negative and you have to

23:31

turn it into a positive. Yeah,

23:33

I mean, if you can do that in

23:37

the next 12 weeks, that will be

23:39

amazing. I'm around the Meath area. I

23:41

want to give a shout out to

23:43

one person I saw running out

23:46

my area and you don't think of me

23:48

as having massive hills. And then of course,

23:50

there's the Hill at Tara and there's all

23:52

these different places. Michael Kilduff is running around

23:54

the same area as me. He did a

23:56

session this week of 4.5 K GA. I

23:58

don't know what that means. and

24:01

then a 5k feast in the middle

24:04

and then a 6k I guess cool

24:06

day down at the end.

24:08

He ran the 5k in the middle,

24:10

Sonia, at 1914. He set his

24:12

PB for 5k in the middle

24:16

of this session. I analyzed it and I

24:18

don't want to take anything

24:21

away from it Michael because we all know how hard it is to

24:23

break 20. It was severely

24:26

downhill. It

24:30

made me think about Cove because I was like downhill

24:33

running is actually a skill too

24:35

is it not? Is that

24:37

something we're gonna have to practice because

24:39

Michael killed off has definitely mastered it.

24:41

He's able to set a PB going

24:44

downhill for 5k. Well

24:46

it's not hard to set a PB going downhill

24:48

for 5k. It depends on the slope of the

24:51

hill. Now the problem Cove is this

24:53

hill which probably only the locals

24:55

know as soon as they get there they know

24:57

the name of this hill and more

25:00

for going up it than down it. It's

25:02

called Birds Hill and this is

25:04

it's after the five mile mark and then

25:07

all of a sudden there's this massive big

25:09

drop and it's a very steep hill and this

25:11

is the one where I think

25:14

it was you

25:16

mentioned somebody there running down the hill like

25:18

a giraffe. This is where you hit your

25:20

giraffe legs going down there and so there's

25:22

not a whole

25:25

lot you can't really practice for running down a hill

25:27

like that. You just have to get down there in

25:30

one piece and I mean that's all what I always

25:32

think when I'm going down there now is you

25:35

just need to get down this hill and when

25:37

you get to the bottom be able

25:39

to run and that's actually quite hard

25:41

to do is to come off the

25:43

bottom of a steep downhill like that

25:45

and then to get back into your

25:47

rhythm of running again and you really

25:49

just have to kind of allow yourself

25:51

to fall forward and not hold

25:53

yourself back too much not be afraid of it.

25:57

Well one person who will be interested in that

26:00

and trying to avoid any sort of

26:02

injury is Tom Corcoran another

26:04

one of your selections. We

26:06

won't be able to meet the entire team today I

26:08

should say. There's about 16 in

26:11

total on the squad and

26:14

Tom is one of them. We'll meet the

26:16

rest over the next few weeks. Tom

26:19

is a great athlete to follow if

26:21

you're returning from injury and

26:23

this is the voice note that... Hi

26:25

Sonny and Jarlath Tom here. I was

26:27

checking my email on the 1st of

26:29

January and I spotted a subject

26:32

line. Ksenia is now falling. He

26:34

wants to have that. I'd literally

26:36

not run as all since injury

26:38

at the end of June and

26:40

so that was a real call

26:42

to arms. I was

26:44

actually there in Stadium Australia when Ksenia

26:46

battled with Zabo in the Olympics, Sydney

26:49

Olympics. So to have Ksenia coaching me

26:51

now for the Cove 10 Myler has

26:53

really pinched me time and I'm really

26:55

looking forward to the training session. You

26:58

actually had a very good question Sonia

27:00

about returning from injury. If you are listening

27:02

to this going, well I've kind of only

27:05

been on my bike for the last while.

27:07

I would like to go to Cove. That's

27:09

a reasonable 12-week window to come back. This

27:11

was Tom's question on that. Yeah

27:14

so I've not been running for

27:16

six months. I've been doing some

27:18

strength training for the last three

27:20

months and also swimming in that

27:22

time. Actually I contend that swimming

27:24

can get your heart rate

27:28

up swimming. If you're not doing it properly. Anyway

27:33

listen since that email on

27:35

January 1st I've

27:37

got my act together. I've

27:39

been running six times since

27:41

three times a week, two

27:44

strength sessions a week and swimming

27:47

each week too. My

27:51

question though is I'm a bit

27:53

worried about moving from doing no

27:55

running and currently running three times

27:58

a week and you know about five

28:00

or six k each time and going

28:03

from that to a full-on

28:05

program. I know Sanya mentions

28:08

in the previous episode about running

28:11

minimum three times a week and

28:13

the program of course has a

28:15

lot more than that so yeah

28:18

just a little bit concerned as I want to

28:20

get injured a bit paranoid about that now after

28:23

what happened before but all good we'll

28:25

get there. Cheers. Yeah well I mean

28:28

you it's not you don't have to run

28:31

if the program has say five

28:33

days a week running and you're

28:35

coming back from an injury and you're running three days

28:37

a week then two of those days you have to

28:39

somehow replace the running with

28:42

cross training until you're ready to

28:45

have all the days running so it's a gradual

28:47

return to running so I think

28:49

for anyone returning to running

28:51

from an injury if they can be running for three

28:53

days a week that's fantastic if

28:55

you can supplement it with some

28:58

cross training whether that's cycling,

29:00

swimming, gym then

29:02

that's even better so

29:04

I think you

29:07

know he just needs to be aware that

29:09

just because it's written down on the page

29:11

you know to run on certain days of

29:13

the week and to do sessions in a long run

29:15

that he actually picks out the important

29:18

things in that schedule for him so

29:20

I think the important things for anyone

29:22

who's returning to running is the session,

29:24

the long run and probably

29:27

a normal run and

29:30

then everything else can fit in

29:32

around it and doesn't have to be running

29:34

it's better if it is but if

29:37

you're not ready for that yet then you have

29:39

to balance that out and this

29:42

is where it comes to sitting down

29:44

on a Sunday with the plan and saying okay

29:46

which day is my running what sessions am I

29:48

doing and so this is definitely going

29:50

to be a two-way conversation here you know I'm just

29:52

because I write this down and say this is what

29:55

I recommend you to do that doesn't

29:58

mean that's what you have to do that's the

30:00

guide and you have to look at yourself

30:03

where you're currently at and how you can build up

30:05

to that level and ideally by

30:07

the end of the program anybody who's not

30:09

running you know at five or six days

30:11

a week maybe they

30:13

get up to that level and then they can you

30:15

know use cove as a bit of a base and

30:18

a platform to the next thing that they want to

30:20

do so you know some people

30:22

will use a race

30:24

like the cove 10 mile race as you know

30:26

that's their end goal but for

30:28

other people it's the launch pad to

30:30

something else and that

30:33

all depends on you know where each individual

30:36

is at right now and

30:38

you know where we can get them in in 12 weeks

30:40

time. Well it

30:42

is of course the race that we are

30:44

talking about is the cove 10 the sonyo

30:46

sylvan cove 10 it is hosted

30:49

by balimore cove ac big shout out

30:52

to the team there it takes place

30:54

on the second sorry i've got the

30:56

i've got last year's race up here

30:59

it takes place on let's get the date of

31:01

it absolutely right or we'll have an awful lot

31:04

of angry people showing up on the wrong day

31:06

one sec now uh

31:09

god the eventmaster page there i'll cut all

31:11

this out obviously the eventmaster page there is

31:13

all wrong here we go right now the

31:16

beautiful french colors of these medals and hats

31:18

that they have for this race sonya has

31:20

to be commented on uh 7th

31:22

of april down in cove start time

31:24

10 30 in the morning this is

31:27

a 10 mile road race like no

31:29

other lads you'll find it just by

31:31

googling sonya sylvan cove 10 go to

31:33

the eventmaster.ie page now and

31:35

make sure to reserve your place because this

31:37

thing can sell out like there's obviously

31:39

a limited number of places and

31:42

there's a lovely little draw that

31:44

they've arranged to win yourself a

31:46

luxurious five star photo island hotel

31:48

and spa stay with bed and

31:51

breakfast two of those prizes are

31:53

available for people that register before

31:55

the 24th of february we

31:58

have to go around the parishes briefly sonya because there's

32:00

been some mad running taking place. It

32:02

has to be said. And

32:04

I'm not just talking about people

32:06

breaking the 10K

32:09

road race record. Did

32:12

you get to see this

32:14

incredible feat by Kenya's Agnes

32:17

Nagatik? She obliterated

32:19

the women's world 10K record

32:21

by running 2846. She

32:25

did in Valencia. Again, Valencia is like the

32:27

hot place for anyone who wants to go on run fast. But,

32:30

you know, I mean, Valencia is a lovely place

32:32

to go to. But,

32:34

you know, that kind of

32:36

a race will suit some people, you know, who

32:39

their end goal is running fast. And

32:41

you're just running around like it's a

32:43

herd of people. You know, it's just

32:45

like the road is full. So

32:48

it's a busy race for people to go to. But

32:51

yeah, I mean, the numbers have been set down

32:53

there. She ran, I think, 14, 13

32:57

for halfway. 5K.

33:01

And then on to running, what was it,

33:03

2846, which

33:06

is, you know, it's outrageous, you know, to

33:08

be running that fast. And, you know, at

33:10

this stage, it's just the records

33:12

are tumbling so fast that, you

33:14

know, nothing

33:17

surprises anymore. And I think... Yeah, we've

33:19

said that. And in a

33:21

way that loses the whole attraction

33:23

of it. I mean, it's very hard

33:25

to relate to athletes like that.

33:27

It's very hard for, you

33:29

know, athletes all around the world to relate to a time

33:31

like that. So, you know,

33:34

the thing is, I don't think fast

33:38

races and world records like that. I

33:40

don't think the value of them has

33:43

been diminished in recent times. And, you

33:46

know, whether that's because of the

33:48

shoes, the race people creating

33:50

races that are faster. I

33:54

still think the bottom line is a race and

33:56

the competition. And so, I

33:58

mean, there'll be very few people. have even seen

34:00

this race or care to see it. I mean, I have

34:02

zero interest in watching it. But if

34:04

you throw up any

34:07

of the races from the World

34:09

Championships last year, where

34:11

there was a lot

34:13

of tactics and competition involved, and

34:15

even through the rounds, the heats and

34:18

the semi-finals, because

34:20

something greater is at stake,

34:23

then it's so much more interesting. But

34:26

what really is at stake when someone is chasing a world

34:28

record? And who cares? I mean,

34:31

basically, it's lining their pockets with

34:33

a little bit extra cash. And we

34:36

all know when there's money involved that then

34:38

you can't be sure what's going on behind

34:40

the scenes. You can't trust these things because

34:43

some people will do anything for money. Yeah,

34:46

well, that's been proven. And time will

34:48

tell. It's interesting she wasn't wearing the

34:50

pro evos from Adidas, she's an Adidas

34:52

athlete, but she wasn't wearing those big,

34:54

expensive pro evos. I've had no joy

34:57

in getting the Alpha Flight

34:59

3s that I talked about getting

35:01

the last episode. I actually

35:03

had a size half a size up in my

35:06

basket ready to go. And I had that conversation

35:08

with Tina where she was like, you're really gonna

35:10

spend that much money on a pair of shoes

35:12

that you're not 100% sure are gonna

35:14

fit you? Well, I bought them, they

35:16

were going at that time for over 300

35:19

euros. But if I

35:21

bought them, I could have sold them on eBay

35:23

for 750 euros. That's what they're going for at

35:25

the moment. We're talking about athletes

35:27

who people can relate to. Yeah, I told you

35:29

people would do anything for money. You

35:32

can buy and sell in shoes now you're going into a

35:34

new business. We're

35:37

talking about athletes that we can relate to Ricky

35:39

Wynn is one that we have

35:42

talked about many times on the show. And

35:44

he's going to be my guest next week.

35:46

He ran the Art O'Neill 60k

35:48

challenge. He said it's always been on this bucket

35:51

list, a race that is steeped

35:53

in history so well known across the country.

35:56

He stormed us to win

35:58

in a course record. He

36:00

said, I definitely didn't have the smoothest of training

36:02

blocks going into this one. And I honestly was

36:05

riddled with self-doubt, but thankfully managed to pull it

36:07

off. Can't wait to see what's next in 2024.

36:10

Well what's next? Ricky is a chat on the Irish

36:12

one running abroad. Make sure to tune in. He's

36:15

a breath of fresh air in terms of these kind

36:18

of athletic influencers, even though he'd hate to be

36:21

called an influencer. He

36:23

just, he talks, he talks sense and he

36:25

talks about showing up and

36:28

always showing up. That's obviously

36:31

the key to my success with you is

36:33

just always, you know, doing,

36:37

not necessarily doing what's on the page, but showing

36:39

up and doing something. So congratulations

36:41

to everybody who has been selected.

36:43

I'm going to play us out

36:45

in our free episode with a

36:47

little montage of all of these

36:50

people and their reaction to making

36:52

the squad. Come on

36:54

over to patreon.com/Irishman abroad to hear

36:56

the second half of my conversation

36:59

with Sonya. And of course

37:01

that run with Billy Mulvey talking about low

37:03

heart rate training. We really get

37:05

deep into the weeds on how the science

37:07

behind that works. Hi Jardis and Sonya, Jimmy

37:09

McGivney here delighted with the news that I'm

37:12

part of this squad for COVE. I

37:14

ran a previous in 2022. It is a really

37:16

enjoyable event and it was such a pleasure

37:18

to bump into you afterwards. What can I

37:20

say? I've been an avid listener to podcasts for

37:22

the very start and it really makes you

37:25

feel part of a great community of runners. I

37:27

came to running a relatively native life, a

37:29

bit like yourself in some respects Jardis, and

37:32

it's been brilliant. A big part of

37:34

this in a small way will be amazing, especially

37:37

when led by the legend that is

37:39

Sonya Sullivan. Hi Jardis and Sonya, Brian

37:41

here, just a short note to say

37:43

I'm really delighted to be selected as

37:45

Sonya's squad. I'm really looking forward to

37:47

working with the true legend of Irish sport over the coming

37:50

weeks. I told my kids yesterday evening that

37:52

I've been selected and the first question was can we meet

37:54

Sonya and watch the runners for the families that are really

37:56

excited as well. As I said, my email

37:58

has forced me to run in core 10. that year for

38:00

the first time. I got injured unfortunately a few weeks

38:02

beforehand and spent most of the year over with injury

38:05

and slowly coming back to running in Coattell will

38:07

hopefully be a first race back. Really

38:09

look forward to the training up for weeks and

38:11

even going out for today's run in the freezing

38:13

glo there as he made a really good boost.

38:15

Talk to you soon. Thanks. Hey

38:18

Jirana, thanks for meeting, for selecting me

38:20

to do the tin

38:23

mai, coach for the tin mai in

38:25

Coattell. I can't believe it,

38:27

I'm really excited about it. I'm

38:29

afraid but

38:32

I'm delighted and it's something to look

38:34

forward to and to have a goal

38:36

and to achieve and

38:38

next year is a big birthday

38:40

year for me and I would

38:43

be delighted to have

38:46

some goals and to achieve some goals and

38:48

have something to aim for. So

38:52

yes please I would love to accept. Hi

38:55

Jarlath, I'm delighted to get your message and

38:57

to be selected as part of Sonya Squad.

39:00

I've been in need of a spark to get me back running while

39:02

again and I'm sure this is going to be it. Really

39:05

looking forward to it, I've no doubt it'll be

39:07

an exciting adventure that'll bring out the best in

39:10

me. All the best Danny. Hi

39:14

Sonya and Jarnath, Niall here. Thanks

39:16

so much for selecting me to be part of Sonya

39:18

Squad for the Coles tin mai race in April. I've

39:20

been trying to get a bit done and work here

39:22

but can't sit still all morning with the excitement. I'm

39:24

absolutely thrilled with the news. It's a

39:27

big honour to be selected. I think anyone with

39:29

even a passing interest in Irish sports knows the

39:31

huge influence Sonya is and the scale of what

39:33

she's achieved during her career. It's going to get

39:35

huge impetus to my training over the next few

39:38

months and there'll certainly be an extra spin to

39:40

my stride. Really looking forward

39:42

to getting stuck into the training and

39:44

to learn as much as I can. It's going to

39:46

be great to meet the team and catch up and

39:48

check out what I'll be addressing over the next few

39:50

weeks. Really looking forward to this. Thanks. Woohoo!

39:55

Oh I'm so excited Sonya and

39:57

Jarnath. It's just brilliant. I

40:00

am delighted to have something

40:03

active for Asanya Squad for Coles.

40:05

Just brilliant. I love

40:09

being accountable, I love following a

40:11

plan, so this for me hopefully

40:15

would be one of the

40:17

best experiences. Thanks for having faith in me

40:19

that I'm going to be able to do it. I'm

40:22

going to love having the opportunity to

40:24

give it my best shot. I'm

40:27

also on the road to London,

40:29

so I know days that following

40:31

a plan from Sonya Sullivan will

40:34

greatly assist me in reaching

40:36

my goals for the 10

40:38

mile distance and also the area. So I'm

40:41

excited, thank you so much again

40:43

and can't wait to get working

40:45

on it. Thank you.