Irishman Running Abroad With Sonia O’Sullivan

All Episodes (30)

From new to old

From new to old From old to new

1. 

   1. The 1987 Mindset - Building Mental Toughness - The Race That Lit Sonia’s Fire.

   In 1987 at the Cork City Sports meet, a seventeen year old Sonia O’Sullivan ran a time for 3000 metres that would have qualified her for the 1988 Olympics. It was the race that put her on the map. We go back to that summer’s evening when the legend in the making took a bus from Cobh to Cork to stomp her opposition into the ground. Injury adversity would strike soon after but it was this taste of success that drove her through the long weeks of rehab that would follow. How exaclty was the mindset

   May 23,2023 32:22
2. 

   2. Fixing Poor Running Form With Sonia & Vinny (Plus Jarlath’s Cork Road Trip!)

   Catching the sight of yourself in a mirror is one thing, catching the sight of yourself running in a video is a whole other level? Even Sonia admits to having a different view of her running form to the reality that presents itself whenever someone hits record. Can we take steps to improve the way we run or is perfection an illusion when it comes to this very personal thing. Elite running coach and physical therapist Vinny Mulvey has seen it all. He joins the episode to reflect on how thinking c

   May 16,2023 34:54
3. 

   3. Running Jargon Busting With Sonia O’Sullivan

   The legend Sonia O’Sullivan breaks down the most confusing items of running terminology as submitted by our listeners. From tempos to fartleks, floats to bandits, it’s all here in this jargon busting episode with the GOAT of Irish running. The extended episode (available on Patreon) also includes Sonia revealing her VO2 max, even more jargon busting and a visit to Poppintree Park in Dublin to take in the sights & sounds of one listener’s 250th Parkrun. Sonia even finds time to breakdown some Ozz

   May 10,2023 24:36
4. 

   4. Penn Relays 2023 & The Runners’ Diet Made Simple By Sonia O’Sullivan

   Sonia is back in Portland after a brief stop at a relay carnival like no other - The Penn Relays. We get some of the sights and sounds of the big event including Villanova's dramatic win in the men's mile relay and Marcus O'Sullivan's emotional post race interview. "The memories that are made last forever and they are magic" but at some point you have to come back to earth and get out to train again. That's the position many people find themselves in after a marathon. What better time to look th

   May 03,2023 34:00
5. 

   5. London Marathon Special Part 2 - Race Day Live From London!

   More than 40,000 runners took to the streets of London on Sunday April 23rd, 2023, to run 26.2 miles. Raising millions for charities across the U.K. This year, for the very first time, I was one of them. Today's episode brings you all the sights and sounds from this tremendous event. From the pre-race jitters to the fortuitous meetings, the cheers crowds and the glorious final sprint to the finish, this episode has it all. There's even a special appearance from Irish athletics legend Catherina M

   Apr 25,2023 27:28
6. 

   6. London Marathon Special Part 1 - The Final Countdown

   Sonia pulls Jarlath to one said and explains the most important things to remember on the day of the marathon. This wide ranging episode features stories and wisdom Sonia's illustrious career and simple tips that everyone can apply. She also looks back at the Boston marathon and Kipchoge's 6th place finish. Is this the end or just a blip? Later in the episode coach Vinny Mulvey joins Jar for his final proper run before London. If you'd like to support Jar's charity here's the link https://2023tc

   Apr 19,2023 53:23
7. 

   7. What You Won’t Know Until You Run A Marathon With Sonia O’Sullivan & Vinny Mulvey (Part 1)

   In the final days before London 2023, I ask the greatest of all time what she learned from her first marathon. The answer I get might surprise you. Sonia famously ran and won Dublin on a whim for her first race after the 2000 Olympics. My final long run was an opportunity to gather some listeners training for Connemara, Boston and London. I recorded on the go and got some great insights from the far more experienced listeners of this podcast. How can I avoid the pitfalls of the first race joy. V

   Apr 12,2023 30:50
8. 

   8. Cobh 10 Sights & Sounds Episode Plus ”Maranoia” With Vinny Mulvey.

   Sonia returns to the hills and roads that built her this week. Yes, it’s the 2023 Ballymore Cobh AC Sonia O’Sullivan 10 Mile Road Race and I was there to capture all of the sights and sounds of this unique event. Hundreds of runners of all levels lined up to take on the hills and I brought the microphone along for the ride. Thanks to Steve Daly, my running companion on the day, there is a condensed video of the race available to watch on www.patreon.com/irishmanabroad. From the pre-race vaseline

   Apr 04,2023 47:07
9. 

   9. Wicklow Half Marathon & The Lost Art Of Tapering - Irishman Running Abroad

   Jarlath takes on one of the hilliest half marathons in Ireland while Sonia O'Sullivan returns to Cobh to prepare for her annual 10 mile road race on April 2nd. Coach and physical therapist Vinny Mulvey advices Jarlath on the imperfect science of tapering for the London Marathon. There's something for everyone in this episode including (in the extended cut n Patreon) a trip to the Wicklow hills with Jarlath and Bushy Park London for Sonia's latest Parkrun adventure.To hear that full episode and t

   Mar 28,2023 29:40
10. 

    10. Marathon Emotions And How To Harness Them - Irishman Running Abroad (Part1)

    How do you control your emotions when you're more tired than you've ever been in your life? Sonia has the answers. Fresh off the plane from Australia, the Queen is back in London. A little jet lagged but brimming with great advice, tips, stories and recommendations for what you can do to run your best ever marathon, half marathon or 5k. This is part 1 of this week's episode. You can hear the whole episode over on www.patron.com/irishmanabroad ! For the past few months Vinny Mulvey has been creat

    Mar 22,2023 35:08
11. 

    11. Sonia’s Biggest Running Bug Bears (Part 1)

    After a hellish week of injury and illness, Jarlath sits down with Sonia talk about some of the most annoying aspects of the runners life including the inopportune time to get sick. Compiled from the emails from our great listeners and Patrons on www.patreon.com/irishmanabroad, Sonia sifts through them all, adds a few of her own and even admits to a couple herself. Later in the show top physical therapist and coach Vinny Mulvey advises Jarlath on how best to return to running after a lay Orr and

    Mar 15,2023 28:42
12. 

    12. Ask Sonia Anything! March Mailbag Episode (Part 1)

    The great Sonia O'Sullivan answers listener questions on all topics including nutrition, footwear, training, travel and the European indoor championships. Comedian Jarlath Regan, who has been coached by Sonia for the last two years, is just 46 away from his biggest race. London City Marathon on April 23rd looms large. Sonia helps Jarlath with some of the mental challenges of the big race.In the extended Patreon edition there's nearly an extra hour of content including coach Vinny Mulvey' s one t

    Mar 08,2023 33:26
13. 

    13. The Things All Marathon Runners Tend To Forget (Part 1)

    From nutrition to recovery to gear, Sonia O'Sullivan takes a close look at the aspects of marathon preparation that tend to get forgotten. With the help of first time marathon runner, comedian Jarlath Regan, she explains why making time and space to think about a few simple things can change your marathon experience completely. To hear a double size episode of this week's show and all our episodes, head to www.patreon.com/irishmanabroad—If you’d like to contact me, that is easy too. You know wha

    Feb 28,2023 28:24
14. 

    14. Training Your Brain To Run With Sonia O’Sullivan & Special Guest Vinny Mulvey

    Can you training your brain to stop begging you to quit while running? This week Sonia O'Sullivan looks at the voice inside us that is common to all runners. The voice that tells you that "this is your limit". What can we learn from the elites on the topic of quieting that voice? Jarlath looks at the wider theories around the subject of mental strength while special guest Vinny Mulvey visits David Goggins to hear what the guru of toughness has to say. 9 weeks until London city marathon and Jarla

    Feb 21,2023 38:53
15. 

    15. Sonia’s Guide To Supplements & Winning The World Cross Country Championships

    If you’re training for any big race or just starting out in running, you’re putting new demands on your body. All runners need to compensate for the extra toll this will take through some sort of supplements. Sonia O’Sullivan chats to Jarlath about the entry level stuff that will aid with recovery and help us all avoid depletion. With 10 weeks to the London marathon Jarlath’s long run has been upped to 23km while Sonia prepares for her big weekend back in Cobh in less than 2 months. Together the

    Feb 13,2023 28:31
16. 

    16. Is There Any Quick Fix For Running Form? (With Special Guest Vinny Mulvey)

    The legend Sonia O'Sullivan talks to Jarlath about the past week in athletics and how to improve your running form easily. The Irish record breaker takes a look around Strava to see what the listeners have been running and she reflects on her daughter's stellar performance over the weekend on the track. Meanwhile, Jarlath takes to the hills with the Vinny Mulvey training group. Later in the show over on Patreon in the double size episode, Vinny explains why form is more important to running econ

    Feb 07,2023 32:55
17. 

    17. The 2023 Raheny 5 Miler Review & The Art Of The Down Week (With Special Guest Vinny Mulvey)

    This weekend the most loved 5 mile road race in Ireland returned to Raheny and Jarlath ran the flipping thing. Now with the help of Sonia O'Sullivan, Vinny Mulvey & David Gillick, we look back on this fantastic race and ahead to our down week. Why is a down week so essential and how can we get the most out of it. To hear a double size episode of this week's show and all our episodes, head to www.patreon.com/irishmanabroad —If you’d like to contact me, that is easy too. You know what to do!1. Iri

    Jan 30,2023 30:52
18. 

    18. Perfecting Your Weekly Long Run With Sonia O’Sullivan

    No matter what you're ambitions in running, the long run has to feature in your weekly plan if you are to improve. Who better to advise us on how to prepare, plan, fuel and recover than the greatest of all time, Sonia O'Sullivan. Today she sits down with Jarlath to discuss what people forget or don't know about this pillar of every training plan. From pacing to intervals, protein powder to massage guns, Sonia covers it all in this jam packed, fun filled episode. There's even the chance to run wi

    Jan 23,2023 34:12
19. 

    19. The Do’s & Don’t Of Food & Flexibility With Sonia O’Sullivan & Special Guest Vinny Mulvey.

    If you’re hoping to run a marathon one day getting your fuelling and flexibility just right is essential. And yet each and every week runners of all levels neglect these areas of their training. With less than one hundred days to Jarlath’s first ever marathon, the London City Marathon, Ireland’s best ever athlete Sonia O’Sullivan helps our host understand the essentials with the help of Vinny Mulvey. Vinny has been providing plans for both Sonia and Jarlath as they ramp up the miles on the road

    Jan 17,2023 29:48
20. 

    20. Running Stuff That Makes No Sense - Sonia Explains It All!

    Running sleeves, snot rockets, strides, KT tape? There's so many things in running I still don't understand. If you're as baffled by some of the fads, habits and trends that go with running as I am, you're going to love this conversation with the legend Sonia O'Sullivan. Together we sift through the more bizarre bits and bobs of training, racing and treatment suggested by you, our legendary listeners. Sonia has had a nightmare trying to get out of Australia. She explains what exactly went wrong

    Jan 10,2023 36:29
21. 

    21. Plan Your Running Year With Sonia O’Sullivan & Vinny Mulvey

    Sonia’s final week in Australia is an eventful one. She looks ahead to 2023 with coach Vinny Mulvey. How do you best incorporate races into your plan for the year? Vinny has been setting the training plan for Jar and Sonia for the past few weeks. Together they examine why it’s so essential to see where you are before you decide where you want to go? We get a trip around Strava to see what our listeners have been running this week and an up-close look at what running week looks like for a legend

    Jan 03,2023 29:28
22. 

    22. Ask Sonia Anything - Sonia O’Sullivan’s Christmas Mailbag Special Episode

    As a Christmas treat we are giving you this extra large version of the much anticipated "ask Sonia O'Sullivan anything" episode. Sonia sifts through the mailbag to find the best running and training questions of the past year. The former world champion battles with a giant spider in Australia and drops knowledge on how to conquer that Christmas apathy that sets in over the holiday season. She takes a trip around the parishes with Jarlath to see which listeners have been putting up big miles and

    Dec 20,2022 55:32
23. 

    23. The Most Overlooked Aspects Of Training Plus Special Ailís McSweeney Of The Sanctuary Runners.

    Sonia has landed in Oz and with a bit of time on her hands she reflects on the most overlooked components of a great training plan and the incredible performance of the Irish teams at the European Cross Country Championships. Another record breaking athlete drops in to talk about the Christmas Quest of the Sanctuary Runners in Ireland (Full details below). Ailis McSweeney has been helping the organisation bring together people from all walks of life and specifically migrants, asylum seekers and

    Dec 13,2022 29:40
24. 

    24. 2022 Book Show With Special Guest Vinny Mulvey.

    Stuck for gift ideas for the runner in your life? In need of some inspiration to lift you off the couch on these cold wet nights? Sonia O’Sullivan offers her book recommendations for Christmas 2022. Former Irish international and physical therapist to the stars Vinny Mulvey drops in to talk about that in between phase in the return from injury. He and Sonia explain how crucial it is to stay the course with your rehab to avoid re-injury during this window. We also get Vinny’s book recommendations

    Dec 06,2022 37:20
25. 

    25. She’s All About That Base - Aerobic (Part 1)

    Sonia O'Sullivan explains how building a good aerobic base is a lot like pouring the perfect pint of Guinness. It's deceptively simple and remarkably easy to screw up if you don't know what you're doing. Answer every question on heart rate zones to regulating breathing, this expansive episode comes in two haves. One is available for free here and the other can be found on our feed on www.patreon.com/irishmanabroadTop physical therapist Vinny Mulvey drops in again to discuss the role of external

    Nov 29,2022 33:21
26. 

    26. Ready, Mindset, Go With Special Guest Rob Heffernan

    5 time Olympian, World Champ, multiple national record holder and walking genius Rob Heffernan drops in to talk about all things mentality related. Sonia is away in Arkansas on a road trip so I took the opportunity to catch up with one of the toughest Irish athletes of all time. Rob has openly discussed his battles with the mental side of training, competing and life. Here he explains to me the advice that he lives by, the club he is building in Cork and the time we had a chat that helped him ou

    Nov 22,2022 29:30
27. 

    27. Running Better Despite Getting Older

    Does running need to get more difficult with age? Have we all got a certain number of miles before injuries will start to plague us? Sonia O'Sullivan talks to Jarlath about the misconceptions and solid theories behind running over the age of 40 and beyond. What adjustments should we make to recovery, intensity and load? Is there a particular type of running we should avoid? Sonia has the answers. Vinny Mulvey helps Jarlath back on the road to recovery after a 4 week lay off with SI joint pain. W

    Nov 14,2022 31:55
28. 

    28. Injuries Episode With Special Guest Physical Therapist Vinny Mulvey

    Pain comes in the same packet as running. Sonia O'Sullivan sends Jarlath to one of the top physical therapists in Ireland to figure out why he has been injured for the last four weeks. Vinny Mulvey talks to Jarlath about his understanding of the pain game with running, when to stop and the biggest risks of overloading the body. Vinny, an elite athlete in his own time, tries to puzzle out what Jarlath did wrong and empathises with him over the mental challenges of being hurt through running. Late

    Nov 08,2022 32:17
29. 

    29. Dublin City Marathon Bumper Edition With Special Guest David Gillick.

    Welcome to the new exclusive Irishman Running Abroad feed. We are releasing our full Dublin City Marathon episode to the public so that you can hear all the emotion and inspiration from the big day in the capital. Normally full episodes only appear on our Patreon feed. Today we chat to former European 400 metre champion David Gillick about throwing himself out of his comfort zone and into his first marathon. He saw every side of the race last Sunday. We get to hear your voice notes from the say

    Nov 01,2022 01:16:45
30. 

    30. Sonia’s ”Dos & Don’ts” For The Week Before Your Marathon (Part 1)

    With the Dublin City Marathon 2022 less than a week away, Sonia O'Sullivan gives Jarlath Regan here essential guide to the best lead in tactics. The dreaded "wall", fuelling, hydration, pain management and internal dialogue all get analysed with the help of voice notes from the Irishman Running Abroad club members on Strava.com. To hear the full episode why not join Irishman Abroad Premium on www.patreon.com/irishmanabroad - gain access to hundreds more episodes and Sonia's half marathon trainin

    Oct 26,2022 25:27