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b'Welcome to episode 19 of Trail Running Ireland. The show is hosted by Eoin Flynn, UTMB Finish Line Race Announcer and 10 times Irish International Mountain Runner.\\xa0We\\xb4re kicking off 2021 with a special show full of great tips on training and racing in 2021 with head coach from Running Coach Ireland Ren\\xe9 Borg. We\\xb4re answering listener questions on various topics including:\\xa0Is it bad to do all runs on the road / tarmac all the time? Is there a benefit to mixing up terrainsHow long should the longest long run be in comparison to the event\\xa0\\xa0How to train and develop the techniques for when the sleepiness creeps in during the deep dark stages of a raceHow should we incorporate training for an ultra for those with physical jobsThe role strength and flexibility play in improving endurance.Suggestions for a beginner just turned 60Advice for high volume daily non competitive runnersAdvice for staying injury free and being able to go complete longer and harder ultras.\\xa0New Patreon page to support the showhttps://www.patreon.com/trailrunningirelandpodcastWe will never put paywalls up for our content as our aim is to grow the sport of Trail and Mountain Running in Ireland in a fun and free way for our listeners. With this Patreon page, we simply ask that if you would like to make a contribution to the show to help cover costs and a small recognition for the hours put in to produce the show, we would be very grateful and will continue to do our best to produce great content for you.\\xa0Thank you for your support of the show, good luck with your training and racing, get your running gear on, let\\xb4s go!'