A/R/Tist in the Spotlight - Swashbuckler

Swashbuckler

Testosterscone wrote:

Favourite current Irish Athlete? (excluding Duanington of course )

Want a do-over on that as I realised afterwards you meant athlete and not runner. Used to be McGregor but not anymore. So I'd have to say Conor Murray. Debatably one of the best players in his position in the world.

TFBubendorfer

<mod>I tried to split the 2 spotlight threads, which was trickier than anticipated. Hope it worked. Apologies if something looks odd. But let's get on with the actual thread. Great questions, great answers!</mod>

Swashbuckler

Damo 2k9 wrote:

Pizza, chinese, or a good oul chipper?

Can't stand Chinese food. Definitely pizza but a nice stonebaked, skinny based pizza. Hmmmm I'm hungry.

Damo 2k9 wrote:

Favourite drink?

Guinness.......

Damo 2k9 wrote:

What made you go with 5k/10k over long distance? And do you ever see yourself running a marathon further down the line?

It's a good question. There's a few reasons. Firstly the 10k is where I started. It's a distance I've always enjoyed. It's short enough that the family don't have to wait around all day but long enough to get a damn good workout. Parkrun got me into the 5k. Secondly they are two distances I reckon I could be really good at and be competitive. A lot of the runners I'd look up to are 5k and 10k guys. I figure I've a limited amount of time to maximize my potential at those distances. The marathon is a beast. It's a battle against your body and mind as opposed to racing people. I like racing people. I don't ever see me winning marathons but I do see me getting competitive at 5k and 10k. Saying that I have said to Luke that if the marathon will help me in the long term then sign me up! Absolutely I hope to run many marathons but not to tick a box. When I do run one I'll want to target sub 3 and in the long term get faster. But I don't just want to tick the marathon box for the sake of it.

Damo 2k9 wrote:

Favourite piece of running apparel you own?

Lidl socks are the best.
Maybe the adizeros too as they're my most expensive pair of runners.

Damo 2k9 wrote:

Do you use any running supplements? Recovery drinks etc.

Moojoo the odd time after a long run and I swear by diuralyte. I take a multivitamin and Omega 3 on the advice of my sister (nutritionist).

Damo 2k9 wrote:

Do you mind training as much in the winter?

I'm very much of the mindset that people who train in ****e conditions will benefit in the long term. If I'm setting an alarm to get up and run at 5.30am in the depths of winter in the cold, dark, wind and rain after practically zero sleep with a baby waking then when the time comes and I'm side by side in a battle in a race I think I have the edge. Anything that keeps you going. Ironically the last two weeks have been tougher than any winter training I did. But to answer your question I struggle with motivation the same as everybody but I'll always run. I rarely, if ever, miss a run. I'm the kind of person that will find and excuse to do something rather than not to do something.

Damo 2k9 wrote:

What got you interested in Electronic Engineering?

Who said I was interested in it. Haha. I was adviced to go to the Photonics open day in IT Tralee when I was in school and the rest is history.

Swashbuckler

OOnegative wrote:

Mullingar, thoughts?

In the interest of not insulting any Mullingar men I'll say nothing. It's a nicer place than Ashbourne. How bout that?

OOnegative

Swashbuckler wrote: »

In the interest of not insulting any Mullingar men I'll say nothing. It's a nicer place than Ashbourne. How bout that?

Politician in you. I’m a Westmeath man and Mullingar ain’t a nice town nor is Ashbourne where I worked for two years plus.

Swashbuckler

OOnegative wrote:

Politician in you. I’m a Westmeath man and Mullingar ain’t a nice town nor is Ashbourne where I worked for two years plus.

Haha I didn't like it there. Nothing wrong with the people I met but it's just not my kinda town.

healy1835

What was the biggest 'newbie' mistake you made when you started running?

Swashbuckler

healy1835 wrote:

What was the biggest 'newbie' mistake you made when you started running?

I literally spent from 2005 to 2017 running aimlessly. Never heard of a tempo or intervals. Ran as hard as I could in each run. Last year after running a decent time in Ennis i thought sub 40 wasnt a million miles off so I started doing some research. Was still making mistakes til Luke came along.

Kellygirl

-Did you do much research into your running before Luke came along or just go out and run?

-Will your first marathon be Limerick or DCM?

-I saw you mentioned no take aways generally. (Besides when me and the girls are coming to dinner, thanks for the invite). Do you follow a nutrition plan for you running?

eyrie

What do you think is your greatest strength (mental or physical, or indeed anything else) as a runner?

Who on Boards would you most like to line up against in a race?

Best Disney film??

skyblue46

If you could only achieve one, would it be a 14:30 5k or a 29:59 10k?

ROG or Paulie? You have one choice for a Lions all time team...

Have you run in flats?

Can a run be too slow to be of any benefit?

Swashbuckler

Kellygirl wrote:

-Did you do much research into your running before Luke came along or just go out and run?

Not from 2005 to Feb 2017. In March 2017 I realised I wasn't a million miles off sub 40 so I got some books and did some reading and ran my first tempo and interval session. I set up my own plan for sub 40 and managed it in Killarney in July. But to be honest I was over training and being pretty stupid. Once baba arrived I called on Luke coz I was struggling and here we are!

Kellygirl wrote:

-Will your first marathon be Limerick or DCM?

Hmm. Honestly I'm not sure. Maybe neither. It'll depend on my schedule and when Luke thinks it's a good idea to attack the marathon. I wouldn't rule out abroad.

Kellygirl wrote:

-I saw you mentioned no take aways generally. (Besides when me and the girls are coming to dinner, thanks for the invite). Do you follow a nutrition plan for you running?

I should. And I have a plan from my sister. I falter quite a bit. So the quick answer is it don't follow a plan strictly. But I do have a plan sitting there that I should follow. My nutrition is the single biggest area for improvement in my running. It's not as good as it could be.

skyblue46

What advice would you give a 23 year old who doesn't train much, who has an 18:45 5k, a 40:06 10k and thinks marathon should be his priority? He might listen to you! Hahahaha

Kellygirl

skyblue46 wrote: »

What advice would you give a 23 year old who doesn't train much, who has an 18:45 5k, a 40:06 10k and thinks marathon should be his priority? He might listen to you! Hahahaha

Swashbuckler

eyrie wrote:

What do you think is your greatest strength (mental or physical, or indeed anything else) as a runner?

Stubbornness and dedication. I'm the kind of person that, if I do something, I want to be as good as I can be. I want to be the best runner I can be. I have no physical attributes that make me a better runner over anyone else.

eyrie wrote:

Who on Boards would you most like to line up against in a race?

There's a few. Duanington in a 5k coz I think he'd drag me under 17. AMK in a HM coz I think we have a similar style and I might get some tips on perfecting my tan. At some stage I want to race the boss in a 10k.its a true test of a man if he'll coach someone to beat him in a race. Haha. Outside of boards I have a list of ten people I want to match and beat.

eyrie wrote:

Best Disney film??

Personally I'd say Toy Story, Big Hero 6 or Nemo for storyline and Lion King for songs but my girl loves the songs from Moana and Frozen.

Swashbuckler

skyblue46 wrote:

If you could only achieve one, would it be a 14:30 5k or a 29:59 10k?

If I ran that 5k time I'd be disappointed not to run that 10k time. Haha. But to pick one I'd take the 10k time coz it would translate better to a HM time too. Part of me want to say the 5k time coz by default I'd be a fast 10k runner from that.

skyblue46 wrote:

ROG or Paulie? You have one choice for a Lions all time team...

Paulie. No doubt. I've met him. He's a specimen of an athlete and exactly the mindset I admire. A true winner in every sense of the word. Not to say ROG isn't but you have never seen many people go through Paulie.

skyblue46 wrote:

Have you run in flats?

As opposed to heels?

skyblue46 wrote:

Can a run be too slow to be of any benefit?

Yes. Contrary to popular opinion I do believe there is such thing as too easy.

Swashbuckler

skyblue46 wrote:

What advice would you give a 23 year old who doesn't train much, who has an 18:45 5k, a 40:06 10k and thinks marathon should be his priority? He might listen to you! Hahahaha

I'm Intrigued who are u asking for? If that's in relation to you I have some opinions on your running for definite.

skyblue46

Swashbuckler wrote: »

If I ran that 5k time I'd be disappointed not to run that 10k time. Haha. But to pick one I'd take the 10k time coz it would translate better to a HM time too. Part of me want to say the 5k time coz by default I'd be a fast 10k runner from that.

On the race time predictor the two times equate!

Paulie. No doubt. I've met him. He's a specimen of an athlete and exactly the mindset I admire. A true winner in every sense of the word. Not to say ROG isn't but you have never seen many people go through Paulie.

I agree, ROG was a wuss!

As opposed to heels?

Don't be smart!

Yes. Contrary to popular opinion I do believe there is such thing as too easy.

Conor, cancel our run on Saturday!

Swashbuckler

skyblue46 wrote:

What advice would you give a 23 year old who doesn't train much, who has an 18:45 5k, a 40:06 10k and thinks marathon should be his priority? He might listen to you! Hahahaha

Haha I thought you had created a pseudo character.

So firstly if he's not looking for advice and has a clear idea of what he wants to do then I wouldn't advise anything. Haha. The best thing any runner can do is figure out what they really want to do. That's half the battle.

Secondly that 5k time suggests a much better 10k time. Get after that 10k time!

Thirdly if you want to be a better marathon runner then improve your 5k and 10k.. They all complement each other.

Lastly... Haha. You are more than capable of running much much lower times. I've seen you play down your abilities a few times but if you are driven enough you could easily run mid 30's in the 10k. You're running a better 10k than I was just over a year ago. I'd like to see you target the 10k.....if that's what your into! Don't play the"old man" card. You're potentially an excellent runner.

aquinn

What an enjoyable read but you're ****listed for not reading my log, it doesn't matter it isn't up to date.

Where does the boards name come from?

Kellygirl

Another question I thought of earlier:

What sort of warm ups and cool downs do you do alongside your running?

Swashbuckler

aquinn wrote:

What an enjoyable read but you're ****listed for not reading my log, it doesn't matter it isn't up to date.

Oops. I knew I'd offend someone with that comment. Haha.

aquinn wrote:

Where does the boards name come from?

It's a stupid username to be honest but I've accepted it at this stage. Simply, someone said to me "you're a right Swashbuckler Noonan". Was setting up my Boards account the next day and that stupid name was all I could come up with. Lol

Swashbuckler

Kellygirl wrote:

What sort of warm ups and cool downs do you do alongside your running?

Loving all the questions. Cheers lads and ladies. For my sessions I simply do roughly two miles warmup at easy pace. Some Drills have been included lately at the end of my warmup. Cooldown usually consists of a mile or two easy running similar to the warmup. Nothing fancy. I'm usually pretty tight for time given most of my running is at work on my lunchbreak.

Lazare

Hi Swashbuckler, cheers for jumping down the well. First off kudos for being such a sound dude on here, I really like your upbeat style of posting and the friendly way you give great advice.

1. What are your thoughts on fasted running, running on empty?

2. If you were to organise and manage the perfect 10k race, what would that look like? You need to appeal to runners like yourself and the masses.

3. Is it true that blindboy is well known in Limerick, as in the lad himself?

4. Do you listen to his podcast?

5. What's the largest animal you could throw over a crossbar. No cheating by swinging it by the tail.

Swashbuckler

Lazare wrote:

Hi Swashbuckler, cheers for jumping down the well. First off kudos for being such a sound dude on here, I really like your upbeat style of posting and the friendly way you give great advice.

That's very kind of you to say. Thanks!

Lazare wrote:

1. What are your thoughts on fasted running, running on empty?

I do it every weekend. All my weekend runs are usually fasted. Not usually during the week as I have breakfast at work and then run at 12.30pm ish. Personally I do it because food doesn't agree with my running unless I eat at least 3 hours prior to running. I'm sure there are physiological reasons people do it but that applies more to marathoners than me.

Lazare wrote:

2. If you were to organise and manage the perfect 10k race, what would that look like? You need to appeal to runners like yourself and the masses.

I'll be honest I'd love to see a 5k style track event in Munster like the Day of Irish pbs. Not enough events like that around. Something a little different that caters to all levels, gives everyone a taste of track, has a big family event built around it. Pacers, drink, food, music. Sounds great. Its hard to differentiate yourself these days coz there are so so so many races around. They all follow similar format. Chip timed, medals, food after. The event like the one on in July sounds like a great event. So yeah that's what I'd do. Haha. Copy and paste. Everyone should support that event. Unfortunately it falls on my birthday weekend at the end of my holidays and no way am I leaving the family on the rare time I get off work.

Lazare wrote:

3. Is it true that blindboy is well known in Limerick, as in the lad himself?

I know of him but never met the lad. Depends what circles you move in I guess. I wouldnt really be in tune with who's who in Limerick apart from some of the ridiculously good runners.

Lazare wrote:

4. Do you listen to his podcast?

Nope. I don't really listen to podcasts but I'm sure when I move to 22 mile long runs I'll dip my toes. Haha

Lazare wrote:

5. What's the largest animal you could throw over a crossbar. No cheating by swinging it by the tail.

Haha this question comes up a bit. I think if he was willing to work with me, a kangaroo.

Lazare

Haha, great answers, cheers.

Duanington

Great choice!

You've made fantastic progress in the last 6\7 months, what specifically have you changed about your training? I know L has had an impact but in terms of the things you find yourself doing differently now to a year ago - what are they?

Favourite post session meal?
Favourite time of the day to run?
Favourite conditions to run sessions\race in?
Where do you feel you have most potential to improve? ( 3k, 5k, 10k, 10 mile, half ?)
You've obviously toyed with the idea of a marathon recently, what is it that swayed you away from the idea? Did you feel it would impact your medium term goals too much?
How does your better half put up with "you and your f*cking running" ?
AMK says he'll kick your ass over the marathon when you eventually do one, what do you say to that? ( ok, I didn't hear him say it but I'd say he will say it at some stage)
Cross country...excited or terrified?

Swashbuckler

Duanington wrote:

You've made fantastic progress in the last 6\7 months, what specifically have you changed about your training? I know L has had an impact but in terms of the things you find yourself doing differently now to a year ago - what are they?

Duanington wrote:

Favourite post session meal? Favourite time of the day to run? Favourite conditions to run sessions\race in? Where do you feel you have most potential to improve? ( 3k, 5k, 10k, 10 mile, half ?) You've obviously toyed with the idea of a marathon recently, what is it that swayed you away from the idea? Did you feel it would impact your medium term goals too much? How does your better half put up with "you and your f*cking running" ? AMK says he'll kick your ass over the marathon when you eventually do one, what do you say to that? ( ok, I didn't hear him say it but I'd say he will say it at some stage) Cross country...excited or terrified?

Haha great questions.

1. So many things to be honest. In terms of lifestyle I drink less and eat less crap. I was boozing most weekends. And usually in the chipper at 2am after and eating crap the next day. I used to run to burn off the ****e from the weekend. Now I run to compete. Still guilty of poorish nutrition though.
I was also overtraining. All sessions were at max effort. At one stage last year my typical week was running a 5 mile tempo mile, a session of usually longer intervals (1k to a mile) at max effort. A long run up to 16ish miles at times and easy runs at 7.30 pace. Sometimes a parkrun race too. Way too hard. That has changed completely with Luke.
In terms of the changes with Luke, more controlled sessions, easier easy runs, more shorter intervals, everything progressed and built sensibly. Lots and lots of strength building in terms of slower paces which helped massively. Very structured. More racing. Smarter.

Favourite post session meal is boring. I run all sessions at work so usually a mixed salad with chicken or a sandwich. Not enough probably! Later that evening I love a good spag bol.

Favourite time of day to run is 1pm. It's just the sweet spot for me. Tough in the heat though. Morning sessions are tough.

Favourite conditions to race - About ten degrees. Cloudy. Not a puff of breeze. Flat! Haha

Most potential to improve. That's a good question. I think the 10k maybe. I think I can get to low to mid thirties. Being super optimistic I'd love to get to the 30 or 31.xx range. Gains are minimal in the 5k. It takes so much more effort to run 30s quicker. The half is a distance I know I'll enjoy going forward. It's probably where I need the most work though. Endurance is probably an area where I need the most improvement.

For the marathon I had a chat with Luke. There's a few things that we agreed on so it was an easy decision. We both feel there's more to be gained at 5k/10k this year. Also, you're right, Luke knows the 5k and 10k are where I want to improve the most. There's no ambiguity there. We're on the same page. I really didn't want to start into a big block of marathon training and my 10k times to suffer. But I wouldn't rule out a marathon next year. What worries me a little is all the marathon lads I know seem to pick up various niggles. I don't see that so much with the shorter stuff.

The missus is OK with my running. There's only one run a week impacting her and I make sure I make it work around the family. She enjoys the races too. Very supportive. I'm pretty sure she won't be standing in a field in October though. Haha.

AMK would definitely kick my ass in the marathon. Id have him in the 10k though. Haha

XC - shi*ting a brick. It's gonna be tough as hell but I need it.

Great questions.

RacoonQueen

What's your favourite flavour of crisps?

Swashbuckler

RacoonQueen wrote:

What's your favourite flavour of crisps?

Chilli Heatwave Doritos!