Jarlath Regan presents An Irishman Abroad - 3 diverse weekly podcasts featuring the greatest Irish people of all time talking about their lives, politics, health, wellness and everything in between. Along with regular contributors Sonia O’Sullivan (Irishman Running Abroad) and Marion McKeone (Irishman In America), these podcasts are renowned for the depth and quality of its long form interviews. Previous guests include Brian O’Driscoll, Sir Bob Geldof, Tommy Tiernan, Aisling Bea, Hozier, Sarah Silverman, John C. Reilly, Paul McGrath, Boy George, Paul Mescal, Sharon Horgan, Lisa Hannigan and Dylan Moran. To hear access the full back catalogue of hundreds of interviews dating back to 2013 and to unlock the full version of each weekly episode visit Patreon.com/irishmanabroad.
An Irishman Abroad is a winner of iTunes Store’s Best New Audio Podcast. The series has been featured in iTunes’ ”Best of” lists, Soundcloud and Podbean’s Most Popular Podcasts lists in multiple years.
Recommended by The Guardian, Hot Press, Huffington Post, Telegraph, Times, BBC, RTE and Podfather himself, Marc Maron.
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How Bad Could This Get? - Live From Electric Picnic 2025 (00:52:22)
Marion McKeone sits down face to face with Jarlath in front of packed podcast stage crowd at Electric Picnic in Stradbally country Laois to discuss where this dark chapter in American history is headed. How bad is it right now and how bad could it get? Marion explains some of the more shocking aspects of the most recent developments in US politics and takes questions from the listeners. Is Gavin Newsom America's best hope or a flash in the pan? Thanks to Naoise Nunn and his team at Mindfield for making this episode possible. Catch Jarlath on tour or buy his brand new book "The Gobshite Guidebook" at www.jigser.com
The Epstein Files Episode - Irishman in America (01:02:32)
We are back! Well how could we not put out an episode about the biggest controversy threatening to derail the Trump juggernaut. The Epstein Files have sent MAGA world into a spin like nothing before. Marion McKeone examines what exactly happened to bring about this situation, Trump's efforts to distract from the mounting pressure and what if any are this plans for escape. Could Ghislaine Maxwell get her conviction overturned? Why do we even need these files when we have the testimony of countless victims and if the files were now released are the worthless?
We also reveal big news about our live episode taking place on August 31st, 2025.
To get in touch the show email irishmanabroadpodcast@gmail.com
See live event, news and more at www.jigser.com
Big Beautiful Announcement For Irishman in America Podcast (01:02:08)
Marion McKeone and Jarlath have a big announcement for the listeners and news on a big live show they’ve been planning for months. The South African Oval Office smackdown. Trump’s own cognitive decline and the standards to which other Presidents have been held. President Joe Biden’s service and disservice to the nation. The new Jake Tapper book reviewed by Marion. That Bill that gives Trump one big beautiful win! But what does it mean and can the Senate amend or stop it? Elon Musk is feeling very sorry for himself. He’s going to take his ball and go home. Is Harvard University to lose 26% of its students? Can the Supreme Court stop it. Marion’s big picture & predictions for the future.
Thank you to everyone who has listened to the show since its creation back in 2020. Irishman In America could not be here without you. To stay up to date on up-coming shows from Irishman Abroad and Jarlath go to www.patreon.com/irishmanabroad or www.jigser.com
Could AOC & Bernie Be The Answer? (Live From LA) (00:32:32)
Recorded live in Hollywood, Jarlath and Marion sit down to discuss the week's news from America and the future of the AOC/Bernie Sanders partnership. It's been a packed week of trade war craziness, botched deportations, bizarre press releases and consumer worry - thankfully Marion can explain most of it to us in a way that makes us all less worried. Pop over to www.patreon.com/irishmanabroad to hear the full hour long conversation now.
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.
Trump Tariff Tornado - Irishman In America with Marion McKeone (00:43:17)
This week on Irishman In America Marion McKeone talks all things tariffs. With the unveiling of Trump‘s tariff bonanza, Wall Street has come tumbling down by upwards of 3 trillion dollars. Have Republicans hit the panic button in secret? Is a Republican Civil War just around the corner? Marion McKeone reports from Washington about the impact , of Donald’s tariff tornado on the mood of American consumers and industry top dogs. Rumours swirled this week that Elon Musk was to step down from his DOGE position. Jarlath asks Marion if the choice to step away has anything to do with the backlash against him around the country. Marion hunts for some positivity missed the bleakness and asks the question if to understand these tariffs America needs to hire a therapist rather than an economist.
Pop over to www.patreon.com/irishmanabroad to access all the Irishman Abroad podcasts. Or come see Jarlath live in America and Canada this month. www.jigser.com/gigs
Race Day Life Hacks - Irishman Running Abroad (00:43:06)
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 (00:36:12)
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 (00:37:04)
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 (00:51:32)
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 (00:35:10)
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 (00:32:48)
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
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 (00:36:10)
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 (00:34:02)
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 (00:42:28)
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
Building Aerobic Base With Sonia - Irishman Running Abroad (00:41:03)
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
Is This What They Voted For? - Irishman In America Podcast (00:30:00)
Marion McKeone examines the latest news from America with the help of comedian Jarlath Regan. The image of Elon Musk and his booger eating child in the Oval Office is one that will last. How much of what he says can he actually do? The profound constitutional questions his cuts are raising will test US institutions. Are they up to it? From Gaza to Ukraine, mass deportations and Kendrick Lamar, there is no stone left unturned in this week’s episode. Pop over to www.patreon.com/irishmanabroad to hear the full conversation ad free and start enjoying all of the Irishman Abroad podcast network.
While it’s very hard to laugh, we have to try. Why not come and see Jarlath on tour in 2025! www.jigser.com/gigs
Meet The Squad - Week 1 Sonia's Cobh Training Plan Begins (00:46:44)
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 )
Tariffs, Tragedy & A Third Trump Term? - Irishman In America (00:31:41)
Steve Bannon calls it "flooding the zone". There's too many stories to chase, too many bananas ideas for the media to examine, question and cover. The temptation is to tap out. In this first month of whack-a-mole political and economic chaos Marion McKeone has been trying to figure out which stories deserve your attention and which stories are a distraction tactic. From the new tariffs on Canada to the new use of Guantanamo Bay, Jarlath works through the news of the week and Marion breaks the key points down as only she can. To hear a deeper discussion of the u-turned federal spending freeze, the Rep. Andy Ogles constitutional amendment designed to give Trump a third term, the Kennedy hearing and a big new development in the January 6th blanket pardons - come over to Patreon and start enjoying the extended cut of this podcast each week. www.patreon.com/irishmanabroad
Trump's Week 1 Rampage - Irishman In America (00:29:58)
Are you struggling to understand what is happening in America this week? Washington Correspondent Marion McKeone breaks down the executive orders, pardons, name changes and salutes with the help of comedian Jarlath Regan. For a further, deeper look at how Elon Musk’s first week in the White House went, pop over to www.patreon.com/irishmanabroad - Email the show irishmanabroadpodcast@gmail.com or come see Jarlath’s new standup show live and in person www.jigser.com/gigs
Ceasefires, Wild Fires & The Hegseth Dumpster Fire - Irishman In America (00:30:13)
Marion McKeone chats to comedian Jarlath Regan about the week in US politics including Pete Hegarty’s car crash Senate interview. While the California wild fires rage the Biden administration seems to have secured a reprieve from the mass killing and bombings in Israel and Gaza. Can the peace last? Marion tells us what the Washington insiders are saying. What can we expect from the first hundred days of the new Trump administration? Marion predicts who will get fired first while Jarlath wonders will golf and health become an issue. In the double size Patreon episode we also hear about some of the contenders including A Complete Unknown. Can little Timmy swoop in and steal Adrian Brody’s thunder?
Visit www.patreon.com/irishmanabroad to access the full episode and hundreds of great interviews with the likes of Paul Mescal, Sharon Horgan and Ronan O’Gara.
Email the show irishmanabroadpodcast@gmail.com
Come and see Jarlath live! www.jigser.com/gigs
2024 Review- Biggest Winners & Losers - Irishman In America (00:31:08)
Marion McKeone examines the year that was 2024 and names her biggest winners and losers of the year. A year defined by war, violence, political turmoil and upheaval has produced more memorable moments than one podcast can fit. Jarlath and Marion do their level best to sift through them all and recap the news from the past two weeks. Happy holidays to all our listeners across the world. Here’s to a better 2025!
Email the show, irishmanabroadpodcast@gmail.com or come see Jarlath’s new standup show “In Bits” on tour in 2025. www.jigser.com/gigs - To access the full episode and the entire catalogue of content go to www.patreon.com/irishmanabroad
Pardon My Hegseth, The Hunter Biden Fallout & More (00:31:14)
Has President Biden done the one thing that could really upset Republicans into making his retirement hell? This week the pardoning Hunter Biden sent the GOP into a spiral while the skeletons emerged from the Hegseth closet. Marion McKeone sifts through the biggest news stories and the possible return of shy Ronnie Desantis! We also get her movie picks of the year and the new fragrance from the house of Trump. Email us on irishmanabraodpodcast@gmail.com / Come see Jarlath's new standup show live www.jigser.com/gigs or watch Jarlath's new standup special right here https://www.youtube.com/watch?v=eCqZ2zYXtNg
The Road To Cobh Is Calling Your Name - Irishman Running Abroad (00:30:45)
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
