In this episode I chat with my coach and long time friend Donncha Long about the sub 3 hour program that both he and I used for the Cork City Marathon. I missed out by 51 seconds but Donn smashed it running 2:56! We also chatted about Ironman as Donn is a certified Ironman coach. We talked sea swimming skills, transitions and how to make the most of your training on a bike. And of course we talked Ultra as both of us gear up to Kerry Way Ultra Full 200km race in September. Peace and love, Con.