Talk Till The Cowzers come Home

what an honour it was to sit down and get some insight into running from what I call it the elite level, we all look up to people in sports and admire their talent and dedication to get to the level they are at, and Ian is one of those people to a lot of runners out there. He shares with us his experiences on different races, how he learns from every race, and shares some amazing tips and perspectives for all, no matter what point they are at in the running game. from representing Ireland at national level for a 100km run, with an added exclusive thrown into this conversation. We explore the importance of the running communities and how being able to support and offer an amazing outlet for those looking to do long runs with a group, in your helpful runners, a group Ian and Pete set up which has gone from strength to strength with the next season kicking off Feb 2nd at 8am at the Popes Cross in the Phoenix Park. The hour flew by in a flash and could of gone on and on, but no doubt Ian had a training run to do in preparation for Donadea 50k run in just under 3 weeks time, before holding the interval session this evening with his club and those he coaches at Inner City Running Club. and there is much much more, from Team Cobey, to being so close to breaking that 2.30 marathon time, and his training to beat that. Sit back and listen or get your runners on and go for a run and have Ian as company, I promise you, you wont feel the time go by just like myself. thanks to all my guests on season 3 and who knows we may bring it back again on the lead up to Dublin City Marathon 2025.

Coming to the end of this season of the podcast, so far it has been filled with many who have only just begun their running journey but today I sat down with Tom Griffen, 45 years running experience under his feet, he has decided to try break the 3 hour marathon time in 13 weeks at the Milan Marathon, Tom shares so many tips and education on what he is finding out about himself and his body even after 45 years experience. How having a supportive partner keeps him on track with his training and mainly his nutrition and explains the different sessions he puts on for himself 6 days a week. how it all started and how repeating his leaving cert was all for the chance to win the national title that had eluded him for years before. a huge amount of knowledge in this man, so grateful that he shared some of it on the podcast.

this episode is about change, how a change in lifestyle literally transformed my next guest. Going from 20+ stone and known as the party uncle, Darren decided it was time for change, from eating habits to social habits, taking that brave leap and out of his comfort zone into a healthier life of hiking and running. Darren shares how the death of his best friend, his constant supporter threw his world upside down, and how watching his family turn the corner at DCM 2023 inspired him to run it himself in 2024, in memory of his dear friend his uncle D. this podcast is about change and how all it takes is that leap of faith and belief in yourself, how changing your environment can open your eyes to what is actually around you, and always has been, we just choose to not see it.

Where do I begin, the running community may seem to be about the runners, the pbs and different races everyone has done, but its so much more. The people behind the scenes, the supporters the partners who are there pushing and helping along the way, the forgotten heroes. When some of the most important people in your life is heavily involved in running, yet you physically cannot be a part of it, what do you do? well this story tells you what you can do, Craig shares his journey and how he has helped and been a part of others making their dream a reality in the lead up and on race days. I left this conversation inspired, amazed and with lots of lessons too, as I am sure all who listen will too.

From needing to improve on her running 1km for Hyrox to running 5k and beyond, I sat down with a Shelters legend, who shares her fitness journey with me, and shows that anything in life is possible when you have belief in yourself. Helen highlights the amazing work done by the Jack & Jill Foundation who she came across sadly during a truly very sad time in her families life, and how she continues to support and help them as much as she can. A remarkable human who is an ever figure at the Shelters in Portmarnock and who has helped and inspired many from her gym to join and be part of the beach to 5K, lots of name dropping to keep all the spoofers happy, and little hints of whats in store for the What Now for 2025 for Helen.

Making those New Year deals with yourself when it comes to fitness starts off with such great intention but it can easily fall to the side, but when it comes to something that not only changes your health, your mindset and have not only an impact on you but your family, well it becomes a lot easier to follow through. Committing to 5K a day for a year did just that for my guest in this episode, Ian Ward, hear how he has transformed the person he was at the end of last year and how it has changed the biggest relationships in his life. How running Dublin Marathon was so special for him and how he will do it again next year just so his dad can have his camera ready. Becoming friends and even naming his anxiety to normalise it, and how the mantras and messages he learnt through martial arts has stayed with him for life.

there was never going to be a running series of this podcast without this man being on it, a man who by chance stubbled across our community and has been an integral part ever since, he has graced us with his running knowledge, experience and helpful tips let alone his presence. And not to mention his level calm head when needed, the VC himself Gary Seery, if this episode doesn't inspire you to get out to run, I don't know what will, but I warn you this content may contain things that will have you signing up for ultras and marathons in the most strangest of places.

A truly brave and inspiring story told by this young man, his dad Derek who kindly shared his story and his journey in how running has changed his life, from a life lived before, Reece shares what is what like through the eyes of his son, a raw and honest and at times upsetting account of how the 2am drink fuelled chats with his dad, has changed to PBs, race meetings and energy gel of choice, the moments that perhaps he felt he would never experience such as a 5k on the beach, half marathon in Rome to Dublins full marathon. a relationship that always had a close bond, to one that is truly unbreakable, and how one another inspire and make one another so proud every day. Warning some of this podcast may upset some listeners in parts, but trust me it will inspire and warm your hearts as it did mine.

when two strangers show up with the same initial goal in mind that's the start, the start of friendship, running buddies and inspiring one another to go further and further every day. from swearing that 5k was the limit to completing distance after distance finishing up doing a half marathon firstly in Dublin and then in Rome. Lisa and Brenda inspire those around them and one another to keep going but all while having fun fun fun along the way. listening to this pair I have no doubt will hit home to so many and inspire others to get up and show up for themselves and may find friends for life in the meantime too.

In this episode I sit down with John Forman, a man who is truly embracing his second chance of life as he says. John shares his love for running, how he fell into it by chance, and how running is saving his quality of life. How his doctors are stunned when he reveals not only his distances but his times in running marathons, as John has c.o.p.d a condition of the lungs. How not running for a period of time, makes breathing more difficult, how chance meetings has helped him in his life and he pays memory to the loss of his partner Lorraine last year from cancer. His joy and pride when he speaks of his children and grandchildren including his latest, and how running Rome half marathon and Dublin Marathon this year was made even more special as he finished it with his son Dylan.

Put 5 people together with the same goal and same reason and they will get it done, whatever it takes, with team work, help when things get tough, and words of encouragement to get you over that line. get them in a room to try relive it and its carnage, join us on the journey of how Team SJ took on DCM and share with us the memories we took since we all came together, this was more about reconnection, resharing what it was for each of us, and how it felt when the dust has settled. it may not be podcast material but it gives you a glimpse of how special it was to be part of making a dream a reality.

a friendship that has spanned over 30 years from the dancefloors of Dublin in the 90s to the sand on Portmarnock beach. A truly amazing conversation that could of gone on for hours, but it gives the perfect amount of insight to anyone who listens that anything is possible, with a little hope and surrounded by the right people. There is so much to say about this episode but it really should be listened to and taken in by everyone.

The Shelters Running Community, how it all began, how a few conversations sparked an idea to make this a reality, and how a series of events brought it all together. sitting down with Kim who has been a huge part in making this happen, we relived the past 11 months. from struggling to run for 2 minutes to members taking on Rome Half Marathon and Dublin Full after only a few months. hopefully this episode will inspire those who listen to take that chance and join the local running club or gym class and experience some of the magic shared in this podcast.

In this episode I sit down with Keelin McEntee, a member of the Inner City Running Club and just a gem of a person, Keelin shared her sporting journey which has seen her represent her country, complete an ironman and now taking on Dublin City Marathon twice, none more special than this year, where she took her sister Sarah Jane along with her, what was once a dream, it became reality, thanks to the support of those around her, and the influence of some amazing mentors to make this possible. Sit back and enjoy this conversation, and maybe it can help and inspire others to make dreams come alive.

This week I was honoured and so happy I got to sit down with my friend Andy who has been in Australia the last 18 months, I was lucky enough to go on Andy's podcast which was my very first one so to have him on mine was a full circle moment, in this episode we discussed not only his amazing work ethic and creative marketing videos he puts out daily, but possibly the reason behind this fast flowing creativity, his recent diagnosis with ADHD, in this honest and open conversation Andy got totally out of his comfort zone and talked about himself and what he has had to deal with since hearing that news. I wish to thank Andy for his sharing and I have no doubt this will help so many who listen.

This week I sat with Chrissy a triathlete and personal trainer, aiming to be one of the first female triathlon coaches in Ireland. How starting off as a GAA fanatic led her to becoming obsessed with fitness and testing herself to the fullest. How a nervous experience in the sea led her to swimming lessons which was a turning point towards her first ironman competition in Barcelona. I was tired just listening to her, I'm sure you all will enjoy it just as much as I did.

This week I was joined by Shelley Smith, a plant food based fitness coach, who explains to me the benefits of plant foods, and Shelley is living proof literally, she shares how when diagnosed with cancer and giving months to live she decided to eat her way to healthiness. A fascinating story that goes from leading cows out at the market to belly dancing at weddings, to meditating on local radio each week. This is one not to be missed. @shelleyoliviasmith on Instagram

In this episode June tells me about her journey that includes going from hairdressing to healing. From travelling around Australia and having it cut short returning home to have a baby. Her journey of self discovery through plant medicine and other healing modalities as her gateway to freedom with the support of "her person" they have embarked on a new journey in parenthood and helping others heal in their own way. June's Instagram handle is below if you would like to follow Sacred_soul_work

In this episode I enjoyed a fascinating discussion with this young man very hard to believe at 25 listening to what he has achieved and what's to come for his future. How conversations with his grandad has left a lasting impression on his moral beliefs and values. The battle to become his authentic self and to have finally found who he is and who he is proud to be. Sit back listen and enjoy but I guarantee you will want to run swim or climb a mountain after listening to this story. Daraghs Instagram handlw is below if you are not already following him Daraghmorgan98

On this weeks episode I was joined by Claire Maguire, where we discuss jumping from corporate world of banking to the glamour and also struggles of counter life in the make up world. Claire speaks about her goal setting and how setting herself targets keeps her on track to get things done. She shares her love of cold water therapy and how life has a funny way of coming full circle. To follow Claire’s journey you can follow her on insta @ makeupbyclaire.ie where you can avail of her services and also enquire about her make up courses that she runs. Sit back and enjoy listening in the presence of this very happy and bubbly human. Makeupbyclaire.ie

The final episode of this series, what was to be a solo episode ended up full circle where I was joined by Nicole, a friend whose meet up I went to a few years ago and the knock on effect was...well have a listen to find out

In this episode I sit down with Vikki, speaking about chapter 5 Giving in Silence where one small gesture can change someone's day, the knock on effect is endless and how it can encourage others to do the same. I loved this chat, who 2 weeks ago was a total stranger.

In this episode myself and Sarah take a deeper look at the meaning behind the popular saying ...what we focus on grows and how this applies to energy. As with my previous episode with Sarah things get a little deep raising some valid points with food for thought..

This episode looks at chapter 6 in the journal - Carly opens up about all things relationships, the good the bad and the painful. How her relationship with her mam has evolved and also the progression in her own relationship with herself. We could have gone on for hours with this one, Carly tells her favourite parts of the journal and the areas she feels she will benefit most from.

In this episode myself and Mick talk about how communication is key, how the art of voicing our opinions to one another has been lost. We discuss chapter 10 in the journal and little ways in which we can find our voice again.

In this episode Amy talks to me about the importance of boundaries in the fast paced corporate world as well as in personal relationships. Amy shares insights into a side of social media fame that others may not be aware of. We discuss her journey through journalling and the impact it has had on her life. This episode really opened my eyes and I appreciate Amy for sharing..

In this episode Robyn speaks to me about her beliefs and values and how as a young child she was shown to believe on the power of manifestation and it's impact. This has been a strong belief of hers as a mother and business woman..

In this weeks episode Kim is back to talk to me all about the meaning behind the saying this too shall pass.Kim tells me why it's important that as humans we learn how to suffer and why we need pain and hard times in order to grow. She shares her perspective on the impermanence of life and how accepting that everything passes will help make hard times easier and good times better.

In this episode Kim a child and adolescent psychotherapist talks to me about the importance of embracing all parts of ourselves including our shadow side. Kim talks about her work with parts through the application of the internal family systems model by Dick Schwarz. Kim also talks about embracing the fun joyous inner child within and why inner child work doesn't always have to be scary or focussed on trauma and how to take a balanced approach to inner child work. Ifs-institute.com Thisisustherapy.ie

In this weeks episode I am joined by Lucy who is an entrepreneur. Lucy tells me how she tackled her own bad habits in the past through journalling and the impact journalling had on overcoming those habits.

In this episode I'm joined by Colm Judge, Colm is a personal trainer who owns his gym as well as a very good friend. He has built a community based around fitness and wellbeing which we discuss in this episode. Colm explains the importance of discipline when it comes to training but also the benefits and motivation that come from group environment.

Marcus is a psychotherapist and author of the journal What Was What Is What Now and each week will be joined by guests discussing an area covered within the journal In this episode I'm joined by Sarah who is a midwife and author. Sarah talks to me about the importance of having self awareness, her own journey of self discovery and the importance of understanding self. Episode notes Ifs-institute.com Richard C. Schwarz, pH.D www amazon.de/dp/BOCGL51T24 Thisisustherapy.ie

Introduction episode of the This is Us Journal What Was What Is What Now? With Marcus Cowzer the author. Marcus is a psychotherapist, who developed this journal as a tool, to assist on a journey of self discovery. In this episode Marcus explains how it all started, and how a chance meeting in a cafe gave him a push to start this podcast. The signs are always there, we just have to be open to see them. IG - This_is_us_therapy Thisisustherapy.ie