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KeoghFit - New 10k PB #InterestingRunRead 🧐
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Last night I ran a race iv been promising myself I’d do for over 2 years now and finally built up the courage/ balls to try it. .

Since iv been running I’d always check after the race the winners time, pace and splits and be amazing how they could hold that over the distance. Iv always wondered if I had of ran at their pace were would I of finished or if I’d even of finished. .

I promised myself two years ago that id run a race by starting at the front and just stay with the leader for as long as I could to see what happens. .

Last night in the Run in the dark 10k I left my watch at home, jumped the barrier at the starting line and mingled with the big boys. After introducing myself to last year’s winner donal from Rahany Shamrocks and telling him he’d be the one I was chasing I was thinking” Here we f#*king go lads, this shit just got real 😀😀.” .

My hole thinking behind this was I know I can go out and get my previous PB of 36:06 @ 3:36kph but what do I learn from that. That’s my pace. 
I want to run at the paces iv been checking race after race after race and imagining what it would be like to hold that pace and how far would I actually get? .

Run in the dark 2017 
New PB of 34:20 @ 3:26kph and finishing in 4th place of 9,000 runners
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#Keoghfit #running #runner #coach #mindset #belief #confidence #believe #achieve #inspire #ironman #swimbikerun #fitness #fitnessmotivation #motivation #instapic #instagram #fitnesslifestyle #fitnessjourney
KeoghFit - New 10k PB #InterestingRunRead  🧐 . Last night I ran a race iv been promising myself I’d do for over 2 years now and finally built up the courage/ balls to try it. . Since iv been running I’d always check after the race the winners time, pace and splits and be amazing how they could hold that over the distance. Iv always wondered if I had of ran at their pace were would I of finished or if I’d even of finished. . I promised myself two years ago that id run a race by starting at the front and just stay with the leader for as long as I could to see what happens. . Last night in the Run in the dark 10k I left my watch at home, jumped the barrier at the starting line and mingled with the big boys. After introducing myself to last year’s winner donal from Rahany Shamrocks and telling him he’d be the one I was chasing I was thinking” Here we f#*king go lads, this shit just got real 😀😀.” . My hole thinking behind this was I know I can go out and get my previous PB of 36:06 @ 3:36kph but what do I learn from that. That’s my pace. I want to run at the paces iv been checking race after race after race and imagining what it would be like to hold that pace and how far would I actually get? . Run in the dark 2017 New PB of 34:20 @ 3:26kph and finishing in 4th place of 9,000 runners . #Keoghfit  #running  #runner  #coach  #mindset  #belief  #confidence  #believe  #achieve  #inspire  #ironman  #swimbikerun  #fitness  #fitnessmotivation  #motivation  #instapic  #instagram  #fitnesslifestyle  #fitnessjourney 
Run in the Dark 👌🏃💪🏃 First 10 K Run with KeoghFit 💪🏃 . Delighted with doing it in 44 mins my Fastest yet . Cant wait for the next one 👌🏃#KeoghFit #CommitToGetFit #RunInTheDark #CantFakeFitness
#keoghfit - 2018 Endurance .
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▪️Ironman training ▪️Marathon training ▪️Adventure racing ▪️Triathlon training ▪️Online coaching . 
#Keoghfit #ironman #triathlon #Triathlete #marathon #running #onlinecoach #fitness #training #swim #bike #run #believe #achieve #inspired #inspire #motivate #motivationmonday #facebook #instagram #coach @gerredmond5 @padm1
Quest Adventure Race 🏃🚴🏻🚣🏻
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Iv took part in most adventure races like hell & back and run a muck but in my opinion Quest is the best one and the most challenging. “Flip your training on its head in 2018 and pick a quest adventure race and the longest distance and get a feel for the tip of the ice berg of endurance racing.. #Quest #adventurerace #endurance #raceday #training #cycling #running #kayak #fitness #training #believe #achieve #KeoghFit
Week 1 Ironman training  for lanzorote, 6 days  #Smashed #Committogetfit #Keoghfit
Off season speed session #KeoghFit style 🤔🏃
@gerredmond5 #4:15 #4:00 #3:45
#running #speed #laps #paces #training #sessions #building
KeoghFit - Commit to get fit 
Brilliant picture from The Irish Runner of the Coolock lads before DCM last Sunday...
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@gerredmond5 @jackdlad02 @treblergibbons @farrelldeana 
#dublin #city #marathon #irishrunner #runner #42k #endurance #raceday #KeoghFit
Great photo from the Irish Running Magazine of me pushing hard in the Dublin City Marathon #PB #Keoghfit #DRBC #Runninghard
The runners high 💯
#raw #emotions #dmc #KeoghFit
KeoghFit - Commit to get fit .
With the dust settled on DCM I’d just like to say a huge congratulations to my #KeoghFit client @gerredmond5  on achieving a PB of 2:52:40..... .
Both pictures below is of Ger getting his first sub 3 in Dublin 2016 then his second in Barcelona earlier in the year but to knock over 6 minutes off his PB in DMC on Sunday is just simply credit to the man himself. .
I introduced Ger to triathlons just over a year ago (by the way he couldn’t swim) and within 9 months he completed a full ironman and to be honest I’m surprised it took him 9 months to complete one because to man is a beast (I actually never use that word beast as I feel it gets thrown around to often with not much backing it up but i think it hits the nail on the head to describe Gerard Redmond) .
I strongly believe completing the ironman was the difference in the 6 minute time frame with Gerard’s PB’s as Sunday’s 2:52:40 time was in him the last 2 years but the self belief to achieve it wasn’t. 
As cheesy as it sounds but It’s quite simple that when you complete a full ironman you believe anything is possible .
So proud of Ger as a couch but more importantly as a friend on what he pulled off Sunday. #ProudCoach
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#Marathon #KeoghFit #running #runner #PB #dmc #onlinecoach #ironman #fitnessmotivation #fitness #believe #achieve
KeoghFit - Commit to get fit . With the dust settled on DCM I’d just like to say a huge congratulations to my #KeoghFit  client @gerredmond5 on achieving a PB of 2:52:40..... . Both pictures below is of Ger getting his first sub 3 in Dublin 2016 then his second in Barcelona earlier in the year but to knock over 6 minutes off his PB in DMC on Sunday is just simply credit to the man himself. . I introduced Ger to triathlons just over a year ago (by the way he couldn’t swim) and within 9 months he completed a full ironman and to be honest I’m surprised it took him 9 months to complete one because to man is a beast (I actually never use that word beast as I feel it gets thrown around to often with not much backing it up but i think it hits the nail on the head to describe Gerard Redmond) . I strongly believe completing the ironman was the difference in the 6 minute time frame with Gerard’s PB’s as Sunday’s 2:52:40 time was in him the last 2 years but the self belief to achieve it wasn’t. As cheesy as it sounds but It’s quite simple that when you complete a full ironman you believe anything is possible . So proud of Ger as a couch but more importantly as a friend on what he pulled off Sunday. #ProudCoach  . #Marathon  #KeoghFit  #running  #runner  #PB  #dmc  #onlinecoach  #ironman  #fitnessmotivation  #fitness  #believe  #achieve 
Another well earned Dublin City marathon medal to the collection. 🥇 #KeoghFit
Another well earned Dublin City marathon medal to the collection. 🥇 #KeoghFit 
#Dublin #City #Marathon motivational video (short version) 🎥🏃
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4 months ago I set out with my #KeoghFit client mick for a sub 3:30 marathon as he never ran anything over a half marathon distance before and we steamed home with a 3:26 finish today 😀
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Sometimes we forget we are all only human and what one can achieve is possible for ourself & others. Back yourself every time with a clear plan and just go for it. The worst thing that can happen is you end up in the exact same position as before you tried whatever you are aiming to do. .
#motivationalquotes #motivation #motivationvideo #fitness #marathon #marathonrunner #runner #running #fitnessmotivation #fit #onlinecoach #believe #achieve #instagram #insperation #inspire #inspired
#Dublin  #City  #Marathon  motivational video (short version) 🎥🏃 . 4 months ago I set out with my #KeoghFit  client mick for a sub 3:30 marathon as he never ran anything over a half marathon distance before and we steamed home with a 3:26 finish today 😀 . Sometimes we forget we are all only human and what one can achieve is possible for ourself & others. Back yourself every time with a clear plan and just go for it. The worst thing that can happen is you end up in the exact same position as before you tried whatever you are aiming to do. . #motivationalquotes  #motivation  #motivationvideo  #fitness  #marathon  #marathonrunner  #runner  #running  #fitnessmotivation  #fit  #onlinecoach  #believe  #achieve  #instagram  #insperation  #inspire  #inspired 
KeoghFit - Commit to get fit #26.2
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The calm before the storm 🏃🏃🏃🏃
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#KeoghFit #marathon #dublin
One of the biggest sin’s in running 😡. Never finish on uneven 👊🏻🏃
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#running #marathon #runner #dissipline #endurance #garmin #watch #trainSmart #teaincorrect #onlinecoach #KeoghFit
KeoghFit - Commit to get fit #TagRunners .
Ok guys with the Dublin City Marathon on Sunday I will be unofficially pacing a sub 3:30 marathon run holding an average pace in around 4:50kph/ 7:50mph and looking to cross the finish line in around 3:26/ 3:27’ish... .
Me and my KeoghFit client will be hopefully executing this race plan and if anyone has ambitions of this type of race on Sunday your more than welcome on board.. .
I feel I’m strong at motivating any individual that is open to be pushed to their limits plus can pass on key information before, durning and after the race plus will get a good few memory’s on the GoPro 😀
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Either way I just want to Wish everyone the best of luck on a fantastic race this Sunday and enjoy every minute of it... #KeoghFit
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#marathon #DCM #running #runner #endurance #onlinecoach #pacer #pacing #raceday #sub #3:30 #believe #achieve
KeoghFit - Commit to get fit #TagRunners  . Ok guys with the Dublin City Marathon on Sunday I will be unofficially pacing a sub 3:30 marathon run holding an average pace in around 4:50kph/ 7:50mph and looking to cross the finish line in around 3:26/ 3:27’ish... . Me and my KeoghFit client will be hopefully executing this race plan and if anyone has ambitions of this type of race on Sunday your more than welcome on board.. . I feel I’m strong at motivating any individual that is open to be pushed to their limits plus can pass on key information before, durning and after the race plus will get a good few memory’s on the GoPro 😀 . Either way I just want to Wish everyone the best of luck on a fantastic race this Sunday and enjoy every minute of it... #KeoghFit  . #marathon  #DCM  #running  #runner  #endurance  #onlinecoach  #pacer  #pacing  #raceday  #sub  #3 :30 #believe  #achieve 
📍Training on your own 🙌🏻🙌🏻🙌🏻🙌🏻 📍
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“You’ll be racing on your own so why look for someone to train with. You need to learn to deal with whatever a  training session has to trow at you on your own, it builds mental strength plus most importantly it builds confidence in your own ability. When the voices starting coming in your head have them say “Keep going” rather than “stop”. .
#endurance #triathlon #ironman #train #solo #mentalstrength #confidence #believe #achieve #keoghfit #onlinecoach #raceday #results
📍Training on your own 🙌🏻🙌🏻🙌🏻🙌🏻 📍 . “You’ll be racing on your own so why look for someone to train with. You need to learn to deal with whatever a training session has to trow at you on your own, it builds mental strength plus most importantly it builds confidence in your own ability. When the voices starting coming in your head have them say “Keep going” rather than “stop”. . #endurance  #triathlon  #ironman  #train  #solo  #mentalstrength  #confidence  #believe  #achieve  #keoghfit  #onlinecoach  #raceday  #results 
Your not #tired your #uninspired
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“If your dreaming and thinking about achieve something day & night tiredness doesn’t even come into it.” .
#Inspiration #motovation #believe #achieve #KeoghFit #fitnessmotivation #fitnessjourney #trainHard #raceday #trainSmart #onlinecoach #triathlon #endurance
Said i wouldnt put this up till i got my first 1 km Swim out of the way 🏊 got tat today It was tough but only swimming 7 weeks and have a lot of time to work on it 👌 And the journey is up an out there 🏊🚲🏃 BARCELONA IRONMAN 2018 is going to be smashed👌💪 With the help from my Coach @keoghfit il get over the finish line 👌💪 Very excited to see wat i can Achieve and bring to my fitness in the next 12 months 👌💪🏊🚲🏃👊 #CommitToGetFit #KeoghFit #CantFakeFitness #Barcelona #IRONMAN #2018 #GonnaBeAGoodYear #3.8kmSwim🏊 #180kmCycle🚲 #42kmRun🏃
Said i wouldnt put this up till i got my first 1 km Swim out of the way 🏊 got tat today It was tough but only swimming 7 weeks and have a lot of time to work on it 👌 And the journey is up an out there 🏊🚲🏃 BARCELONA IRONMAN 2018 is going to be smashed👌💪 With the help from my Coach @keoghfit il get over the finish line 👌💪 Very excited to see wat i can Achieve and bring to my fitness in the next 12 months 👌💪🏊🚲🏃👊 #CommitToGetFit  #KeoghFit  #CantFakeFitness  #Barcelona  #IRONMAN  #2018  #GonnaBeAGoodYear  #3 .8kmSwim🏊 #180kmCycle 🚲 #42kmRun 🏃
"It's not that you can't it's that you don't want to."
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Getting shit done tonight with a solid distance run incorporating Howth Hill x 2 ⛰⛰🏃
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#run #dublin #KeoghFit #endurance #hill #session #winter #training #nextyear #bigyear #improvement #believe #achieve
#Training & #Race video of #Quest #Killarney 2017 .
Full video on #KeoghFit #Facebook
What a journey. 🚴🏻🏃🚣🏻
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So pleased for everyone involved today completing Quest Killarney on my #CompleteAthlete challenge.. .
26 weeks ago i chatted to my group and suggested to totally switch their usual fitness training program on its head and go after something completely out of their comfort zone and we pulled it off today in Kerry. .
I honestly believe it's about building self belief first then the fitness will follow and the first step in that is just actually booking something that scares the 💩 out of you. .
So many people write off some of the best experiences of their life without even a second thought cause they don't believe in their ability #believe & #achieve .
Few missing from different waves 🏃🚴🏻🚣🏻
. @kencallanan @acetiling77 @kristina.courtney @keith.kennedy.7543 @boylewarren @jackdlad02 @richyosullivan @richie321981 
@waynebyrne87 @
#fitness #quest #kerry #endurance #run #bike #kayak #keoghfit #grouptraining #believe #achieve #coach #commit #fit
What a journey. 🚴🏻🏃🚣🏻 . So pleased for everyone involved today completing Quest Killarney on my #CompleteAthlete  challenge.. . 26 weeks ago i chatted to my group and suggested to totally switch their usual fitness training program on its head and go after something completely out of their comfort zone and we pulled it off today in Kerry. . I honestly believe it's about building self belief first then the fitness will follow and the first step in that is just actually booking something that scares the 💩 out of you. . So many people write off some of the best experiences of their life without even a second thought cause they don't believe in their ability #believe  & #achieve  . Few missing from different waves 🏃🚴🏻🚣🏻 . @kencallanan @acetiling77 @kristina.courtney @keith.kennedy.7543 @boylewarren @jackdlad02 @richyosullivan @richie321981 @waynebyrne87 @ #fitness  #quest  #kerry  #endurance  #run  #bike  #kayak  #keoghfit  #grouptraining  #believe  #achieve  #coach  #commit  #fit 
#CompleteAthlete - Pre Race Meal 🍝🍝🍝
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26 weeks training for our 83k Quest Adventure Race in Kerry and we finally get to sit down for our pre race meal... .
Buzzing for this group & exciting times ahead with one more sleep and we get to physically see all our hard work pay off.. .
Loads more to come tomorrow so bring on an amazing experience when we kick QUEST'S ASS
. @jackdlad02 @kencallanan @boylewarren @keith.kennedy.7543 @kristina.courtney @acetiling77 .
#prerace #Quest #adventurerace #fitness #kerry #killarney #bike #run #kayak #keoghfit #training #endurance #raceday #grouptraining #online #coach #
#CompleteAthlete  - Pre Race Meal 🍝🍝🍝 . 26 weeks training for our 83k Quest Adventure Race in Kerry and we finally get to sit down for our pre race meal... . Buzzing for this group & exciting times ahead with one more sleep and we get to physically see all our hard work pay off.. . Loads more to come tomorrow so bring on an amazing experience when we kick QUEST'S ASS . @jackdlad02 @kencallanan @boylewarren @keith.kennedy.7543 @kristina.courtney @acetiling77 . #prerace  #Quest  #adventurerace  #fitness  #kerry  #killarney  #bike  #run  #kayak  #keoghfit  #training  #endurance  #raceday  #grouptraining  #online  #coach  #
Really enjoying my new indoor #wohoo #kickr and learning about training with #powerwatts #heartrate #trainingzone #trainingeffect and brining that step up I need with my cycling.
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#wintertraining #keoghfit #indoor #cycle #swimbikerun #legs #quads #burn #endurance #tri #cervelo #triathlete #power #strengthandconditioning
#KeoghFit - Chase the pain and make the uncomfortable your comfortable .
#comfortzone #wall #endurance #fitness #hardwork #triathlete #swimbikerun #ironman #trainhard #fighteasy #onlinecoach
@Regranned from @keoghfit -  KeoghFit - Commit to get fit #MakingIronMen .
Buzzing to finally put up this post of my KeoghFit client @pauldavidsheridan who smashed his first full ironman in Barcelona on Saturday. .
Paul trained all year but came to me for the last 4 months for that final and most important push as he had never went past the half ironman distance or ever ran a marathon. .
That's 3 first timer's I'm after getting across the ironman finish line this year so buzzing to see who steps up to the mark in 2018 .
"Everything thing is impossible until it's done."
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#mondaymotivation #keoghfit #triathlon #triathlete #fitness #swimbikerun #endurance #fit #fitnessmotivation #fitnessjourney #instagram #instapic #onlinecoach #believe #achieve #passion #mindset #lawofattraction #motivation #motivate - #regrann
@Regranned from @keoghfit - KeoghFit - Commit to get fit #MakingIronMen  . Buzzing to finally put up this post of my KeoghFit client @pauldavidsheridan who smashed his first full ironman in Barcelona on Saturday. . Paul trained all year but came to me for the last 4 months for that final and most important push as he had never went past the half ironman distance or ever ran a marathon. . That's 3 first timer's I'm after getting across the ironman finish line this year so buzzing to see who steps up to the mark in 2018 . "Everything thing is impossible until it's done." . #mondaymotivation  #keoghfit  #triathlon  #triathlete  #fitness  #swimbikerun  #endurance  #fit  #fitnessmotivation  #fitnessjourney  #instagram  #instapic  #onlinecoach  #believe  #achieve  #passion  #mindset  #lawofattraction  #motivation  #motivate  - #regrann 
KeoghFit - Commit to get fit #MakingIronMen .
Buzzing to finally put up this post of my KeoghFit client @pauldavidsheridan who smashed his first full ironman in Barcelona on Saturday. .
Paul trained all year but came to me for the last 4 months for that final and most important push as he had never went past the half ironman distance or ever ran a marathon. .
That's 3 first timer's I'm after getting across the ironman finish line this year so buzzing to see who steps up to the mark in 2018 .
"Everything thing is impossible until it's done."
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#mondaymotivation #keoghfit #triathlon #triathlete #fitness #swimbikerun #endurance #fit #fitnessmotivation #fitnessjourney #instagram #instapic #onlinecoach #believe #achieve #passion #mindset #lawofattraction #motivation #motivate
KeoghFit - Commit to get fit #MakingIronMen  . Buzzing to finally put up this post of my KeoghFit client @pauldavidsheridan who smashed his first full ironman in Barcelona on Saturday. . Paul trained all year but came to me for the last 4 months for that final and most important push as he had never went past the half ironman distance or ever ran a marathon. . That's 3 first timer's I'm after getting across the ironman finish line this year so buzzing to see who steps up to the mark in 2018 . "Everything thing is impossible until it's done." . #mondaymotivation  #keoghfit  #triathlon  #triathlete  #fitness  #swimbikerun  #endurance  #fit  #fitnessmotivation  #fitnessjourney  #instagram  #instapic  #onlinecoach  #believe  #achieve  #passion  #mindset  #lawofattraction  #motivation  #motivate 
KeoghFit - Commit to get fit .
Best of luck to my KeoghFit client @pauldavidsheridan on lining up for the Barcelona full ironman this morning. 
Enjoy your life changing experience and Go Hard or Go Home 🏊🏻🚴🏻🏃
#keoghfit #ironman #online #coach #results #raceday #excitement #triathlete #fitness #gohard #gohome
Want to wish every triathlete taking on the Barcelona Ironman tomorrow the very best of luck including my #keoghfit client @pauldavidsheridan
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This was the finish line photo of my Barcelona ironman in 2016 and planning to be back here in 2018 
#BestOfLuck #barcelona #ironman #swimbikerun #spain #endurance #triathlete #fitness #results
Notting worst than a wet suit burn so apply #bodyglide everywhere, I mean Everywhere 😵😵 @gerredmond5 #keoghfit .
#instapic #instagram #wetsuit #burn #dublin #Half #ironman #transition #t1 #swimbikerun #triathlon #race #triathlete #believe #achieve #endurance #fitness #fitnessmotivation #fitnessjourney
Super race today in the  Dublin half Marathon well done Treb & Greg  #DBRC #KEOGHFIT #FEELINGSTRONG
Something I say to anyone that ask's why do an #Ironman.
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Your not learning how to swim, cycle or run your actually learning how not to give up. . @padm1 @gerredmond5 
#life #changer #mindset #changer #believe #achieve #keoghfit #swimbikerun #endurance #comfortzone #power #strong #speed #fitness
Finish line photo from #HardMan middle distance triathlon in #Kerry. Honestly one of my favourite Irish triathlons of last year and hopefully heading back with not double but triple the numbers this year 🤔🤔🤔 #WatchThisSpace @padm1 @gerredmond5 .
#keoghfit #triathlon #2018 #bigyear #newbodys #swimcyclerun #endurance #race #ironman #believe #achieve #online #coach #instagram #facebook #fitness
A Great training Run with Karl Meehan 18 mile 6.58 minute mile pace #SUB3 #DBRC #KEOGHFIT #DUBLINMARATHON @mickmdkeogh @gercopeland
KeoghFit - Commit to get fit #PleaseReadWhy
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. Me - Would you be able to complete a marathon?
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. General public - No way, I wouldn't be able to run for that long .
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. Me - What distance is a marathon?
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. General public - I don't know but I just know I wouldn't be able to run for that long. .
Sometimes your fear isn't even your own fear it's just after been passed down from generation to generation or from groups of people to groups of people and it ends up on your lap and you write off one of the best experiences of your life without even a second thought. .
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42k training run done (full marathon distance) around father Collins park in 3hours 8minutes .
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You want to run a marathon or simply do anything in life then make a decision to do it. Don't let anyone else turn you off it, put doubts in your head or fear in your body about it. Don't even let them tell you where or when you can do it.
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JUST RUN YOUR MARATHON 
#Believe & #Achieve
@gerredmond5 @padm1 @davidgoggins 
#running #runner #marathon #ironman #endurance #keoghfit #believe #achieve
KeoghFit - Commit to get fit #PleaseReadWhy  . . Me - Would you be able to complete a marathon? . . General public - No way, I wouldn't be able to run for that long . . . Me - What distance is a marathon? . . General public - I don't know but I just know I wouldn't be able to run for that long. . Sometimes your fear isn't even your own fear it's just after been passed down from generation to generation or from groups of people to groups of people and it ends up on your lap and you write off one of the best experiences of your life without even a second thought. . . 42k training run done (full marathon distance) around father Collins park in 3hours 8minutes . . You want to run a marathon or simply do anything in life then make a decision to do it. Don't let anyone else turn you off it, put doubts in your head or fear in your body about it. Don't even let them tell you where or when you can do it. . JUST RUN YOUR MARATHON #Believe  & #Achieve  @gerredmond5 @padm1 @davidgoggins #running  #runner  #marathon  #ironman  #endurance  #keoghfit  #believe  #achieve 
You don't even have to be in the fitness industry to impact someone's life in a positive way you just have to be supportive, interested and motivated in the same area to inspire someone to push themselves a little further.
"Your actions speak louder than your words."
#keoghfit #coach #encourage #motivate #fitnessmotivation #positive #attitude #strong #mindset #believe #achieve #passion
Go on then, try hit the camera with a kettle bell #AnotherChallenge 🤔
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Make sure you keep the Craic in your training as it keeps everyone's spirits high when we pushing past tough times 😀😋
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#grouptraining #completeathlete #keoghfit #fitness #fitnessmotivation #fitnessbanter #challenge #fitnessinstructor #motivate #encourage #inspire #inspired #niceshot #WasIEverGoingToMiss 😝
KeoghFit - Commit to get fit .
#Wowwwwwww. What a 3.9k swim in glendalough this morning .
"Fantastic ironman distance race in such unexpected weather with wind, rain and a chop in the water that was coming over the  head @ times but have to say I loved every minute of it. 
Knocking 15 minutes off last years time and ending the season on a high 😀
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Well done to everyone who attended for even having the guts to get in the water this morning. #Respect @gerredmond5 . 
#keoghfit #swim #triathlete #ironman #distance #glendalough #lake #sea #waves #chop #mentaltoughness #mentalhealth #mentaltraining #fitnessmotivation #swimbikerun #encourage #inspired #inspiration #motivation
KeoghFit - Commit to get fit . #Wowwwwwww . What a 3.9k swim in glendalough this morning . "Fantastic ironman distance race in such unexpected weather with wind, rain and a chop in the water that was coming over the head @ times but have to say I loved every minute of it. Knocking 15 minutes off last years time and ending the season on a high 😀 . Well done to everyone who attended for even having the guts to get in the water this morning. #Respect  @gerredmond5 . #keoghfit  #swim  #triathlete  #ironman  #distance  #glendalough  #lake  #sea  #waves  #chop  #mentaltoughness  #mentalhealth  #mentaltraining  #fitnessmotivation  #swimbikerun  #encourage  #inspired  #inspiration  #motivation 
When everything is telling you to stop or give up that's the most important time to keep going #keoghfit
When everything is telling you to stop or give up that's the most important time to keep going #keoghfit 
KeoghFit - Commit to get fit .
Be passionate about what you do and try your best to lead by example as we've enough talkers out there. 
Your actions will speak louder than your words ever will.
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#keoghfit #example #passion #inspire #inspired #triathlon #ironman #fitness #swimbikerun #actions #positive #mindset #believe #achieve #fit #endurance #triathlete
View from today's trail run on howth hill ⛰
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#howth #hill #dublin #trail #run #views #nature #sea #power #fit #keoghfit
12k howth trail run done at 8am with my #completeathlete clients in fantastic Irish weather. Conditions make you feel alive 🏃🌊☔️
. #quest #training #hillrun #weather #irish #fitness #howth #dublin #fitness #fitnessmotivation #weekendworkout #sundaymorning #running #incline #rain #wind #sea #cold #believe #achieve #inspire #keoghfit
Find what works for you and enjoy your fitness, your much more likely to keep it up ✅ My son & partner are in this photo cheering me on 👴🏻👩🏻👧🏼👶🏼 .
#family #fitness #healthy #strong #fit #running #pace #inspire #keoghfit #race #preformance #results #pb #dublin #ironman #allrounder #believe #achieve #icanhelp #justask
Dublin Half IronMan - Run Section - . Lap 1 - Lap 2 - Finishing Lap 3 . . 
All IronMan Runs are done in laps with the number depending on the distance. Running past the finish line 2 or 3 times is always tough but some rush when you know the next time you come to it your running down it 😀🏊🏻🚴🏻🏃
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#Dublin #ironman #70.3 #pb #swimbikerun ##triathlon #triathlete ##fitnessmotivation #fitness #keoghfit #believe #achieve #inspire #coach
This day last week we were bursting the Dublin Half IronMan Lads @psherlock1 @pauldavidsheridan @gerredmond5 #keoghfit
This day last week we were bursting the Dublin Half IronMan Lads @psherlock1 @pauldavidsheridan @gerredmond5 #keoghfit 
Fail to prepare, prepare to fail.. Triathlon after triathlon your learning from pre-race preparation, the race format right the way through to race recovery #KeoghFit . 
#swimbikerun #ironman #onlinecoaching #endurance #fitnessmotivation #healthylifestyle #mindset #believe #achieve #bigthingscoming #triathlon @gerredmond5
#keoghfit #encourage all types of fitness .
#StayActive #StayHealthy #StayPositive #StayAlive 😀🙌🏻
KeoghFit - Commit to get fit .
Bringing the football celebration to IronMan ⚽️😂
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"Replacing one addicting with another and you don't leave room for cold turkey."
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#soccor #celabration #healthy #fit #strong #fast #swimbikerun #fitnessmotivation #KeoghFit #dublin #ironman #result
KeoghFit - Commit to get fit .
No better way than wrapping up another triathlon season with one of your best mates @gerredmond5 at your home town IRONMAN event.. .
Honestly pick a mate or a bunch of them and train your ASS off for the half Dublin IronMan this time next year and make a war story that you's will talk about forever...
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Why IRONMAN?? Cause none of us are getting any bleeding younger 😀
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#dublin #ironman #triathlon #swim #bike #run #fitnessmotivation #fitness #endurance #believe #achieve #trainharder #inspire #inspired #motivation #tri #KeoghFit
KeoghFit - Commit to get fit . No better way than wrapping up another triathlon season with one of your best mates @gerredmond5 at your home town IRONMAN event.. . Honestly pick a mate or a bunch of them and train your ASS off for the half Dublin IronMan this time next year and make a war story that you's will talk about forever... . Why IRONMAN?? Cause none of us are getting any bleeding younger 😀 . #dublin  #ironman  #triathlon  #swim  #bike  #run  #fitnessmotivation  #fitness  #endurance  #believe  #achieve  #trainharder  #inspire  #inspired  #motivation  #tri  #KeoghFit 
KeoghFit - Commit to get fit #DublinHalfIM🍀
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Unreal race today at the Dublin Half IronMan where I set out to get my first sub 5 hour finish and if I do say so myself, Absolutely destroyed it with a 4hour 46min finishing time. .
After completing the full IronMan Holland only 2 weeks ago and again we're I set a personal best finish of 10hour 37min it's been an amazing triathlon season for myself. .
First big millstone ticked off the triathlon box today ✅ so bring on 2018. 
Thanks for all the support through the hole year, I get a great buzz off all the comments..
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#dublin #dublinhalfironman #ironman #70.3 #triathlon #tri #swimming #cycling #running #keoghfit #endurance #fitnessmotivation #fit #believe #achieve #training #noalchol #headstrong #mindset #race #result
KeoghFit - Commit to get fit #DublinHalfIM 🍀 . Unreal race today at the Dublin Half IronMan where I set out to get my first sub 5 hour finish and if I do say so myself, Absolutely destroyed it with a 4hour 46min finishing time. . After completing the full IronMan Holland only 2 weeks ago and again we're I set a personal best finish of 10hour 37min it's been an amazing triathlon season for myself. . First big millstone ticked off the triathlon box today ✅ so bring on 2018. Thanks for all the support through the hole year, I get a great buzz off all the comments.. . #dublin  #dublinhalfironman  #ironman  #70 .3 #triathlon  #tri  #swimming  #cycling  #running  #keoghfit  #endurance  #fitnessmotivation  #fit  #believe  #achieve  #training  #noalchol  #headstrong  #mindset  #race  #result 
#KeoghFit - Commit to get fit #WeGoAgain 🍀#dublin 70.3 #ironman
KeoghFit - Commit to get fit .
With this triathlon season coming to an end there's already massive interest for 2018 🙂
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The Ironman logo is Anything is possible 
#WhyNot?
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#KeoghFit #triathlon #online #coach #swim #swimming #cycle #bike #running #runner #fitness #fitnessmotivation #ironman #believe #achieve #race #endurance #results
Few short clips of us bursting out of the swim and finishing strong. What an adventure 😀🙌🏻🙌🏻
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#thelads #KeoghFit #ironman #holland #2017 #swimming #cycling #running #ironman #triathlon #endurance #fitness #strong #fit #healthy #speed #power #mindset #believe #achieve
When all your training is done and your finally facing your fear. Notting left to do but race 😳🤣#thegreenmile .
#swimstart #walkup #crowd #nervous #excited #areyouready #hopeso #iamready #confidence #believe #achieve #ironman #holland #keoghfit #triathlon #thebigone #fitness #fitnessmotivation
Set out to achieve something only others can dream of 🤔
#believe #achieve #dreams #goals #targets #mindset #goalsetting #positive #fitnessmotivation #ironman #KeoghFit #fitness #dublin #swim #cycle #run #building #team
One of my favourite pictures of IronMan Holland. The feeling of knowing your ready 🙌🏻
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#KeoghFit #triathlon #ironman #holland #swimming #cycling #running #fitnessmotivation #training #ready #raceday @padm1
#KeoghFit The #COOLOCK lads flying the TRI flag loud & proud over in holland at the Maastricht-limberg full ironman. @padm1 @p_redmond3 .
#ireland #green #white #orange #ironman #triathlon #swimming #cycling #running #fitness #dublin #thelads
KeoghFit - Commit to get fit .
Got to do a open water swim session this morning to test out the conditions. 
Happy enough as the water isn't to cold plus current isn't as strong as at looks #1Day #KeoghFit #ironman #holland #masstricht #swim #cycle #run #fitness #endurance #believe #achieve
#KeoghFit - Commit to get fit .
Great weather over here so hopefully holds out until after Sunday please God 🙌🏻
All registered, settled in & focused on the job ahead so thanks for all the comments... #IronMan #2Days #masstricht #holland #swim #cycle #run #endurance #fitness #fitnessmotivation @padm1
It's easy to talk about something and say you'll do it but if you don't really believe deep down you can achieve it then them little voices will overpower every single word your saying.
 #believe #achieve #mindset #hardwork #training #takestime #courage #willtowin #keoghfit
KeoghFit - Commit to get fit .
Just like to say #WellDone to my KeoghFit athlete @pauldavidsheridan on completing the middle distance triathlon (Muckno) in Tyrone.. .
It's another stepping stone & a great learning curve to our main objective of Paul's first FULL IRONMAN in Barcelona on September 30th 
#WellDone pal 🙌🏻🙌🏻🙌🏻
#online #coach #swim #swimming #cycle #cycling #run #running #marathon #triathlon #ironman #firstofmany #KeoghFit
#Triathlon - 3 of the toughest sports combined together to tick all the boxes ☑️
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#swim #swimming #bike #cycle #cycling #run #marathon #adventure #fitness #ironman #triathlete #KeoghFit
Yesterday should be your motivation for today #dreambig #believe #achieve #nolimits #adventure #KeoghFit
KeoghFit - Commit to get fit .
Sometimes the problem is when you sign up for an event that's a year away you always think you have time left to improve so you take it easy the first few months or take a couple of weekends off etc... .
Ironman is as much as a mental battle as it is physical so I'm into my last 2 weeks of a 9 month training plan knowing I hit 99% of all my sessions. .
Your race is already won at the starting line feeling like this 🙂🙂🙂🙌🏻🏅
#Accountability #OnlineTraining #KeoghFit #triathlon #ironman #fitness #coach #fitness #instructor #leadingbyexample
KeoghFit - Commit to get fit . Sometimes the problem is when you sign up for an event that's a year away you always think you have time left to improve so you take it easy the first few months or take a couple of weekends off etc... . Ironman is as much as a mental battle as it is physical so I'm into my last 2 weeks of a 9 month training plan knowing I hit 99% of all my sessions. . Your race is already won at the starting line feeling like this 🙂🙂🙂🙌🏻🏅 #Accountability  #OnlineTraining  #KeoghFit  #triathlon  #ironman  #fitness  #coach  #fitness  #instructor  #leadingbyexample 
KeoghFit - Commit to get fit 
#Online #Training . 
I'll prepare you mentally & physically for whatever challenge your looking to complete. With me leading by example I might even tag along for the ride 😀🙌🏻
#coach #keoghfit #endurace #adreninline #weights #swim #cycle #run #tri #triathlon #triathlete #ironman #adventure #race #trainingplan #support #inspire #inspired #believe #achieve #fitness
Checking your watch after a PB in your 1.9k swim 🙌🏻🙌🏻🙌🏻🙌🏻 . 
33 minutes and 20th out of 105 triathletes to come out of the water 😀😀
#swimming #swim #openwater #freestyle #wetsuit #watch #garmin #triathlete #triathlon #tri #ironman #bike #cycle #run #marathon #fitness #endurance #KeoghFit
#KeoghFit - Commit to get fit .
"Why do we get tired, stop, quit, give up 🤔."
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I think the big attraction to endurance training for me & most people is the mental side of it when you hit a wall or have notting left in the tank but keep going and pull the rest of the race out of the bag when you thought you were finished 1 or 2 hours ago #AmazingFeeling 🙌🏻🙌🏻🙌🏻🙌🏻
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In the pictures below I finished my middle distance triathlon in 5:13:06 and was strong, in the zone & focused but 14 seconds later I was completely zapped, light headed, seeing star's and legs like jelly. 
Here's the catch tho, I know 100% if there had of been another 5 or 10k onto this race I would of kept my pace, strength and focus for the next 20 or 30 minutes and finished the race. 
So why did I die after 14 seconds here 🤔🤔🤔🤔🤔🤔🤔🤔💡
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Im strongly starting to believe that 100% it's all in the head. When you cross the finish line you allow yourself to be tired and you shut yourself down by loosing focus that's why I was Done on 5:13:06 cause I knew i was finished. 
I shut my hole body down mentally sending signals to the legs, lungs, heart etc allowing them to feel like this. My body wasn't done & far from it my head was.. .
The body will get injured but it's the mind that gets tired. .
Strong mind, strong body.
#endurace #training #mentalfitness #physicalhealth #physicalfitness #quit #giveup #keepgoing #question #thinking #answer #triathlon #marathon #ironman
#KeoghFit  - Commit to get fit . "Why do we get tired, stop, quit, give up 🤔." . I think the big attraction to endurance training for me & most people is the mental side of it when you hit a wall or have notting left in the tank but keep going and pull the rest of the race out of the bag when you thought you were finished 1 or 2 hours ago #AmazingFeeling  🙌🏻🙌🏻🙌🏻🙌🏻 . In the pictures below I finished my middle distance triathlon in 5:13:06 and was strong, in the zone & focused but 14 seconds later I was completely zapped, light headed, seeing star's and legs like jelly. Here's the catch tho, I know 100% if there had of been another 5 or 10k onto this race I would of kept my pace, strength and focus for the next 20 or 30 minutes and finished the race. So why did I die after 14 seconds here 🤔🤔🤔🤔🤔🤔🤔🤔💡 . Im strongly starting to believe that 100% it's all in the head. When you cross the finish line you allow yourself to be tired and you shut yourself down by loosing focus that's why I was Done on 5:13:06 cause I knew i was finished. I shut my hole body down mentally sending signals to the legs, lungs, heart etc allowing them to feel like this. My body wasn't done & far from it my head was.. . The body will get injured but it's the mind that gets tired. . Strong mind, strong body. #endurace  #training  #mentalfitness  #physicalhealth  #physicalfitness  #quit  #giveup  #keepgoing  #question  #thinking  #answer  #triathlon  #marathon  #ironman