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Nice 3k swim this morning with @gerredmond5 preparing for our double ironman season. Good to get the first big one completed .
#keoghfit #swimbikerun #madeforthedistance #endurance #Triathlete #triathlon #ironman #pool #speedo #zone3 #freestyle
Chasing the mental torture to see can you cope with it better than the previous race 😍#mentalstrength v #mentalweakness .
#keoghfit #endurance #fitness #triathlon #ironman #mindset
#KeoghFit - Commit to get fit (2018 Season)
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. Lanzarote training weekend - March 30th 🇪🇸
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. Lanzarote Full IronMan - May 26th 🇪🇸 .
. Blessington Olympic TRI - July 1st 🇮🇪 .
. Hardman middle distance TRI - July 14th 🇮🇪
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. Dublin IronMan middle distance - August 30th 🇮🇪
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. Blessington Swim 3.8k - September 9th 🇮🇪
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. Barcelona IronMan - October 7th 🇮🇪
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“Buzzing for another jam packed triathlon season to show all my friends and family why I train so hard. If anyone is competing in any of these events drop me a comment or mail and we keep in touch building up to them 😀👍🏻.”
#keoghfit #triathlon #triathlete #ironman #fitness #fitnessjourney #swimbikerun #endurance #trainHard #trainsmart #believe #achieve
#KeoghFit  - Commit to get fit (2018 Season) . . Lanzarote training weekend - March 30th 🇪🇸 . . Lanzarote Full IronMan - May 26th 🇪🇸 . . Blessington Olympic TRI - July 1st 🇮🇪 . . Hardman middle distance TRI - July 14th 🇮🇪 . . Dublin IronMan middle distance - August 30th 🇮🇪 . . Blessington Swim 3.8k - September 9th 🇮🇪 . . Barcelona IronMan - October 7th 🇮🇪 . “Buzzing for another jam packed triathlon season to show all my friends and family why I train so hard. If anyone is competing in any of these events drop me a comment or mail and we keep in touch building up to them 😀👍🏻.” #keoghfit  #triathlon  #triathlete  #ironman  #fitness  #fitnessjourney  #swimbikerun  #endurance  #trainHard  #trainsmart  #believe  #achieve 
#CompleteAthlete Quest Glendalough Mission .
We are back on our Complete Athlete challenge and have targeted Quest Glendalough on April 21st which gives us 10 weeks training from our start date on feb 12th -
- . Gym strength & conditioning training . Gym cardio condition training . Cycling training . Running training . Hill sessions (bike & run) . Brick bike and run session’s . Completing your distance in Quest -
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“If your looking to be taking completely out of your comfort zone and pick up a life long hobby of cycling and running while been trained by a certified Ironman coach why not get in touch. 
This isn’t a walk in the park and there is a chance you might not complete it on the day but if your up for giving it your best shot I’m happy to help you as much as I can while having a bit of craic along the way..”
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#quest #keoghfit #adventure #race #bike #run #kayak #fitness #endurance #fitnessjourney #believe #achieve #comfortzone #dreambig
#CompleteAthlete  Quest Glendalough Mission . We are back on our Complete Athlete challenge and have targeted Quest Glendalough on April 21st which gives us 10 weeks training from our start date on feb 12th - - . Gym strength & conditioning training . Gym cardio condition training . Cycling training . Running training . Hill sessions (bike & run) . Brick bike and run session’s . Completing your distance in Quest - - “If your looking to be taking completely out of your comfort zone and pick up a life long hobby of cycling and running while been trained by a certified Ironman coach why not get in touch. This isn’t a walk in the park and there is a chance you might not complete it on the day but if your up for giving it your best shot I’m happy to help you as much as I can while having a bit of craic along the way..” - #quest  #keoghfit  #adventure  #race  #bike  #run  #kayak  #fitness  #endurance  #fitnessjourney  #believe  #achieve  #comfortzone  #dreambig 
KeoghFit - Commit to get fit #Gift .
For any of my triathlon friends and followers looking to take on any Hardman events this year (triathlon or duathlons) here’s a code for 10% off your entry fee. 😀👍🏻 Clubs18 .
I’ll be taking on the middle distance in Waterville myself so why not sign up and I’ll see you at the swim start... .
Offer starts 1st of feb until 28th of feb
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#hardman #triathlon #swimbikerun #keoghfit #discount 10% #fitness #endurance #motivate #encourage #believe #achieve
KeoghFit - Commit to get fit #Gift  . For any of my triathlon friends and followers looking to take on any Hardman events this year (triathlon or duathlons) here’s a code for 10% off your entry fee. 😀👍🏻 Clubs18 . I’ll be taking on the middle distance in Waterville myself so why not sign up and I’ll see you at the swim start... . Offer starts 1st of feb until 28th of feb . #hardman  #triathlon  #swimbikerun  #keoghfit  #discount  10% #fitness  #endurance  #motivate  #encourage  #believe  #achieve 
“Just remember when you don’t train somewhere in the world someone else is training and when you race them, they will beat you.” .
#LoveThatSaying #motivation #keoghfit #swimbikerun 1% #club #oneday #dreambig #encourage #believe #achieve #trainHard
IronmanU Certified Coach ☑️
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Delighted to finally get my official ironmanU certified coaching badge plus be recognized on the ironman website as a registered IM coach 😊👍🏻
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#knowledge #power #education #allwayslearning #swimbikerun #keoghfit #fitness #fitnessjourney #coach #ironman #ironmanU #motivate #achieve #believe #encourage #inspire
Swimming is tough as fuck . couldn do a full lenght with out stopping when i started but finally starting to enjoy it . Long way to go to were i wanna be but on the Right road 🏊🚲🏃💪💪 #BelieveToAchieve #KeoghFit
Swimming is tough as fuck . couldn do a full lenght with out stopping when i started but finally starting to enjoy it . Long way to go to were i wanna be but on the Right road 🏊🚲🏃💪💪 #BelieveToAchieve  #KeoghFit 
Just start ✅
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“Whatever you’ve been putting off for months or even years just start, start tomorrow. Make a decision to wake up in the morning and put a plan of action in place that will get you closer to whatever it is you’ve wanted to do but been putting it off. Whether you like it or not age is an object in our way and none of us are getting any younger so with us getting older that’s one object growing bigger each day in front of us the more we put things off. If it’s something really worth doing more than likely you’ll be absolutely crap at it at first but you’ll have one more day of experience on how to get good at it by tomorrow night if you just decide to start. Just start..”
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#decide #believe #achieve #workhard #keepgoing #planofaction #motivate #inspire #encourage #keoghfit #swimbikerun #fitnessmotivation #fitnessjourney #
Just start ✅ . “Whatever you’ve been putting off for months or even years just start, start tomorrow. Make a decision to wake up in the morning and put a plan of action in place that will get you closer to whatever it is you’ve wanted to do but been putting it off. Whether you like it or not age is an object in our way and none of us are getting any younger so with us getting older that’s one object growing bigger each day in front of us the more we put things off. If it’s something really worth doing more than likely you’ll be absolutely crap at it at first but you’ll have one more day of experience on how to get good at it by tomorrow night if you just decide to start. Just start..” . #decide  #believe  #achieve  #workhard  #keepgoing  #planofaction  #motivate  #inspire  #encourage  #keoghfit  #swimbikerun  #fitnessmotivation  #fitnessjourney  #
If your dreams don’t scare you then they aren’t big enough .
#dreambig #trainHard #ironman #KeoghFit #believe #achieve #fitness
Double Session Done . Poxy wether but has to be done 💪🚲🏃💪 #Bike34km #Run10km #cantFakeFitness #Cardio #KeoghFit #HardWork #GettingReady #FeelingGood #Bike #Treadmill
Happy New Year #KeoghFit Style... .
This quote absolutely blew my mind when I read it so hopefully it has the same effect on you.. 🤩
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#DreamBig #DreamImpossible  #ChaseFailure #fitness #motivation #ironman #swimbikerun
Happy new year to all my friends & family... .
Here’s a personal list on how I plan to improve Michael Keogh from 2017 📝📝📝 #KeoghFit .
#OldMe #IsFine #JustImprove #DreamBig #Believe #Achieve #Passion #Winning #fitness #ironman @gerredmond5 @padm1
Nice win this morning on the hills of Howth 💪💪 #fitness #trilife  #keoghfit #Dublinbayrunningclubrocks
Ticking over 🏃🏃 Thanks for the Motivation today @gerredmond5 💪💪 Smashing stuff winning the Howth 10km well done pal 👌💪💪🏃🏃
Ticking over 🏃🏃 Thanks for the Motivation today @gerredmond5 💪💪 Smashing stuff winning the Howth 10km well done pal 👌💪💪🏃🏃
I learned a lot about myself in 2017 . One of the most important things i  learned is tat u get no where by taking Short cuts . In 2018 im gonna learn a lot more and im gonna better myself in all area's With a lot of hard work being done and having nothing but the Right people around me 👌 i know what i want now its time to get it . Happy New year everyone 👊🏊🚲🏃 #NewYearBetterMe #LearnFromMistakes #TakeChances #Boxing #GlasnevinBc #StayingFoucused #StayPositive #CommitToGetFit #IronMan  #KeoghFit
I learned a lot about myself in 2017 . One of the most important things i learned is tat u get no where by taking Short cuts . In 2018 im gonna learn a lot more and im gonna better myself in all area's With a lot of hard work being done and having nothing but the Right people around me 👌 i know what i want now its time to get it . Happy New year everyone 👊🏊🚲🏃 #NewYearBetterMe  #LearnFromMistakes  #TakeChances  #Boxing  #GlasnevinBc  #StayingFoucused  #StayPositive  #CommitToGetFit  #IronMan  #KeoghFit 
5k challenge swim in Westwood gym this morning...
Believe to achieve #keoghfit #getonboard @keoghfit #fitnesslifestyle #trilife
KeoghFit - Commit to get fit .
Brilliant poster listing all the Hardman triathlons for 2018 in this months issue of Tri220 triathlon magazine. .
After 3 of us hitting the Hardman middle distance last year and up to 10 KeoghFit clients signed up for 2018 in my own personal opinion this was the toughest and best Irish triathlon I completed last year. @gerredmond5 @padm1 @triathlonireland .
#GoHard #GoHome #triathlon #swim #bike #run #ironman #keoghfit #fitnessmotivation #endurance #fitness #fitnessjourney #believe #achieve
KeoghFit - Commit to get fit . Brilliant poster listing all the Hardman triathlons for 2018 in this months issue of Tri220 triathlon magazine. . After 3 of us hitting the Hardman middle distance last year and up to 10 KeoghFit clients signed up for 2018 in my own personal opinion this was the toughest and best Irish triathlon I completed last year. @gerredmond5 @padm1 @triathlonireland . #GoHard  #GoHome  #triathlon  #swim  #bike  #run  #ironman  #keoghfit  #fitnessmotivation  #endurance  #fitness  #fitnessjourney  #believe  #achieve 
KeoghFit - www.keoghfit.com
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Happy Xmas Ev and enjoy some precious time with family & friends and stick the feet up. Use this time to recharge the battery’s and refocus the goals and have a wonderful holidays. #keoghfit 🎄
KeoghFit - www.keoghfit.com . Happy Xmas Ev and enjoy some precious time with family & friends and stick the feet up. Use this time to recharge the battery’s and refocus the goals and have a wonderful holidays. #keoghfit  🎄
The calm before the storm in Dublin IM in 2017 with these two #keoghfit warriors @gerredmond5 @psherlock1 .
Are we hitting the brand new IronMan Dublin 70.3 in 2018 plus are you’s going to make the rookie mistake of not bringing ankle socks for the walk up to the water ??? 😝😀
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#swim #bike #run #endurance #ironman #triathlon #fitness #believe #achieve #inspire
Www.keoghfit.com 💻
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#keoghfit #online #coach #triathlon #ironman #swim #bike #run
KeoghFit - Xmas party session .
Brilliant to get back out on the open road today @gerredmond5 @kchorgo @padm1 @smithzer @__seanholland__ @kristina.courtney 
#ironman #keoghfit #fitness #bike #run
KeoghFit - Xmas party session . Brilliant to get back out on the open road today @gerredmond5 @kchorgo @padm1 @smithzer @__seanholland__ @kristina.courtney #ironman  #keoghfit  #fitness  #bike  #run 
@gozwift Zwift InDoor turbo session 🚲#wintertraining #keoghfit
All set for the morning let’s have you lanzorote wind, hills and whatever else you have to offer, when your fit as f**k your ready for any challenge bring it on 💪💪💪 @keoghfit @gercopeland  #DBRC #Keoghfit
All set for the morning let’s have you lanzorote wind, hills and whatever else you have to offer, when your fit as f**k your ready for any challenge bring it on 💪💪💪 @keoghfit @gercopeland #DBRC  #Keoghfit 
http://absolutenutritionfitness.com/ 
My number 1 supplement shop @absolutenutritionandfitness just keeps getting better with everything you need. .
“All through my training career whether it was sport, weights or endurance these guys had my back with every supplement I needed. .
🔥 CHECK OUT 🔥 their website on the top of this post for some amazing deals and Xmas hampers to suit all areas of fitness.. .
@absolutenutritionandfitness @gerredmond5 @padm1 #fitness #nutrition #supplements #fitnessmotivation #energy #fuel #healthyeating #healthybreakfast #healthyfood #gym #keoghfit
http://absolutenutritionfitness.com/ My number 1 supplement shop @absolutenutritionandfitness just keeps getting better with everything you need. . “All through my training career whether it was sport, weights or endurance these guys had my back with every supplement I needed. . 🔥 CHECK OUT 🔥 their website on the top of this post for some amazing deals and Xmas hampers to suit all areas of fitness.. . @absolutenutritionandfitness @gerredmond5 @padm1 #fitness  #nutrition  #supplements  #fitnessmotivation  #energy  #fuel  #healthyeating  #healthybreakfast  #healthyfood  #gym  #keoghfit 
#KeoghFit - FlashBack FridayFitness .
2016 IronMan Barca - 10:46:20 
2017 IronMan Holland - 10:37:37 .
1 Years Training in between these endurance races for ⏰ 9 minutes of improvement. 100% I will train for another 12 months to gain another 9 minutes and eventually get we’re I want to be..
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So many of us just look at the results as progress and want big changes in the shortest possible time frame and this is were the frustration, dislike and quitting thoughts come into our fitness journey 😡😫
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My view on it is that the 1 Years training is my race so I enjoy that part more than the actually events I sign up for. .
My ironman races are just to show my friends & family how hard iv trained #LoveYourTraining & #YourAlwaysRacing 😀
#ironman #raceday #fitness
#KeoghFit  - FlashBack FridayFitness . 2016 IronMan Barca - 10:46:20 2017 IronMan Holland - 10:37:37 . 1 Years Training in between these endurance races for ⏰ 9 minutes of improvement. 100% I will train for another 12 months to gain another 9 minutes and eventually get we’re I want to be.. . So many of us just look at the results as progress and want big changes in the shortest possible time frame and this is were the frustration, dislike and quitting thoughts come into our fitness journey 😡😫 . My view on it is that the 1 Years training is my race so I enjoy that part more than the actually events I sign up for. . My ironman races are just to show my friends & family how hard iv trained #LoveYourTraining  & #YourAlwaysRacing  😀 #ironman  #raceday  #fitness 
@kristina.courtney @psherlock1 @boylewarren .
My #CompleteAthlete challenge #Ironman, #marathon #runners and #Quest Adventure #race  clients getting some much needed winter #strength & #conditioning training putting their foundation in place for #2018 .
#keoghfit #gym #weights #muscle #grouptraining
Double session on a Monday before boxing tonight 👌🚲🏃👊 #DontMissMonday #Boxing #Run #Cycle #KeoghFit #GettingItDone
KeoghFit - #SundaySession #done 🚴🏻‍♂️
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Notting to mad but nice to get a session done to finish off the weekend. We are all coming into a tricky time of year with loads of temptations so it really is a personal choice. 
Be a sheep or a wolf 🤔🤔🤔
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#keoghfit #fitness #Sundayfitness #choices #peerpressure #alljustexcuses #believe #achieve #motivation #fitnessmotivation
Great touch by #runinthedark with their online cert of your result from there event. Even better when you achieve a #PB for your 10k 😀🏃
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#raceday #biggameplayer #fitness #runnerfitness #goforit #believe #achieve #keoghfit #ironman #futureSub10 #watchthisspace
Me & @gerredmond5 leading the pack in Run in the Dark 10k night run with the two of us achieving PB’s 🏃🏃🌗
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#runinthedark #running #racenight #10k #pb #keoghfit #fitnessjourney #leader #topofthepack #believe #achieve
How silly this comment sound’s but some people fear winning....🤔
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It’s a frightening feeling when you actually start believing in your own ability as so many people drill into their own head of how far they can push themselves and this sets limits without even knowing. . “Imagination is as important as knowledge as knowledge will take you from A to B but imagination will take you anywhere you want..”
#dreambig #keepdreaming #Keoghfit #inspire #yourself #motivate #believe #achieve #ironman #fitness
How silly this comment sound’s but some people fear winning....🤔 . It’s a frightening feeling when you actually start believing in your own ability as so many people drill into their own head of how far they can push themselves and this sets limits without even knowing. . “Imagination is as important as knowledge as knowledge will take you from A to B but imagination will take you anywhere you want..” #dreambig  #keepdreaming  #Keoghfit  #inspire  #yourself  #motivate  #believe  #achieve  #ironman  #fitness 
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
Indoor turbo session on #zwift 🏠🚴🏻
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#mancave #turbo #bike #cervelo #triathlon #triathlete #ironman #keoghfit #training #speed #strength #power #legs #core #lanzarote #barcelona #1.40 #double #IM #season @gerredmond5 @padm1 @gozwift
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
Training gets tough this time of year and so easy to take the foot off the gas ⛽️ and do what everyone else does, I’ll get stuck in come January..
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The excitement of the journey ahead should have you forgetting about what even month it is and just looking forward to the training week ahead @keoghfit .
#KeoghFit #coach #triathlete #ironman #fitness #swimbikerun #triathlon #finishline #video #youareanironman #holland 2017 #lanzerote #barcelona 2018 #motivation #instagram #instavideo #inspired #encourage #believe #achieve
Training gets tough this time of year and so easy to take the foot off the gas ⛽️ and do what everyone else does, I’ll get stuck in come January.. . The excitement of the journey ahead should have you forgetting about what even month it is and just looking forward to the training week ahead @keoghfit . #KeoghFit  #coach  #triathlete  #ironman  #fitness  #swimbikerun  #triathlon  #finishline  #video  #youareanironman  #holland  2017 #lanzerote  #barcelona  2018 #motivation  #instagram  #instavideo  #inspired  #encourage  #believe  #achieve 
Off season speed session #KeoghFit style 🤔🏃
@gerredmond5 #4:15 #4:00 #3:45
#running #speed #laps #paces #training #sessions #building
All main fitness targets fully booked and signed up for in 2018 and already thinking of what next in 2019.
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. Pick a target 🎯
. Work hard 💪🏻
. Stay focused 😤
. Succeed ✔️
. Study your success 🤔
. Improve 🔨
. Repeat these steps 🔛
. Grow 🌴
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#KeoghFit #fitness #growing #improving #believe #achieve #learn #focus #mentalstrength #inspired #ironman #swimbikerun #triathlon #triathlete #emojis #life
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
Real Courage - When you can’t fight or talk your way out of a situation and have to face your fears to overcome them #ironman .
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#triathlon #triathlete #KeoghFit #endurance #swimbikerun #onlinecoach #fitnessmotivation #believe #achieve #instagram #instapic #encourage #trainSmart #raceday
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
📍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
#CompleteAthlete program #Completed 👍
- Please read & share if this makes sense -
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My thinking behind this training program was to take a group of individual's completely out of their comfort zone and spark the fire inside them for something new & exciting. .
I keep mention it that in the world of fitness there seems to be some sort of stand off created between the people who choose the cardio side of fitness and the people who choose the weight lifting side of fitness?? .
I use to be one of these that looked on at people running marathons etc thinking will they every get their acted together and get into the gym for a real workout 💪🏻💪🏻💪🏻
Plus now I suggest to people in a gym to come out and run 20k or cycle 100k for a real leg burn etc so I can comment on both side of this .
Unless your entering body building competitions or looking to win marathons or triathlons you 1 million % can do both. Don't limit yourself to one side of fitness and cut off all ties to experiencing the highs and lows both workouts.. Crossing a finish line or smashing a PB chest press or dead lift should be achieved more than once in everyone's life time.. .
Open your eyes and mind to both sides of fitness and believe it or not they both will complement each other along the way. Make your own choice on what you want to do and don't let anyone push you in a certain direction (not even me) and just experience everything fitness has to offer .
Don't be just a certain type of athlete be the #CompleteAthlete
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#KeoghFit #fitness #weights #gym #endurace #muscle #cardio #marathon #weightlifting #core #allrounder #believe #achieve #explore #newthings #encouragement #inspired #motivate #raceday #weightsday
#CompleteAthlete  program #Completed  👍 - Please read & share if this makes sense - . My thinking behind this training program was to take a group of individual's completely out of their comfort zone and spark the fire inside them for something new & exciting. . I keep mention it that in the world of fitness there seems to be some sort of stand off created between the people who choose the cardio side of fitness and the people who choose the weight lifting side of fitness?? . I use to be one of these that looked on at people running marathons etc thinking will they every get their acted together and get into the gym for a real workout 💪🏻💪🏻💪🏻 Plus now I suggest to people in a gym to come out and run 20k or cycle 100k for a real leg burn etc so I can comment on both side of this . Unless your entering body building competitions or looking to win marathons or triathlons you 1 million % can do both. Don't limit yourself to one side of fitness and cut off all ties to experiencing the highs and lows both workouts.. Crossing a finish line or smashing a PB chest press or dead lift should be achieved more than once in everyone's life time.. . Open your eyes and mind to both sides of fitness and believe it or not they both will complement each other along the way. Make your own choice on what you want to do and don't let anyone push you in a certain direction (not even me) and just experience everything fitness has to offer . Don't be just a certain type of athlete be the #CompleteAthlete  . #KeoghFit  #fitness  #weights  #gym  #endurace  #muscle  #cardio  #marathon  #weightlifting  #core  #allrounder  #believe  #achieve  #explore  #newthings  #encouragement  #inspired  #motivate  #raceday  #weightsday 
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
Hard work getting done behind closed doors 🚪 🚴🏻💯% 👴🏻👶🏼
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#numberonesupporter #son #sundaysession #winter #training #turbo #zwift #endurance #cycling #sweat #power #speed #lanzarote #IM #may #barcelona #ironman #october #hardwork #starts #Now #keoghfit