Just got back from another good hard spin class with Jenn. Lots of climbs, and some “mountain bike” work - fast switches from high load seated, to higher load standing, to fast downhills, repeated repeatedly. Fun. Now its back to work.
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I'm Richard Stanford, a fit, happy runner. Of course, that wasn't always the case. Dip into the archives to follow my progress from couch potato to sub-four hour marathoner.
I also like to cook, write, code, and play with power tools...
| Distance | Race | Time | Pace |
|---|---|---|---|
| Marathon | 2006 Freescale | 3:54:07 | 8:56 |
| 20 Miles | 2006 RunTex | 3:00:08 | 9:00 |
| 30K | 2005 RunTex | 2:42:44 | 8:45 |
| Half M | 2006 3M | 1:42:57 | 7:51 |
| 20K | 2005 Decker | 1:40:42 | 8:06 |
| 10 Miles | 2005 Pervasive | 1:20:13 | 8:01 |
| 10K | 2005 Dublin Dr Pepper | 48:43 | 7:51 |
| 5 Miles | 2005 Turkey Trot | 37:01 | 7:24 |
| 5K | 2005 Margarita Run | 22:32 | 7:15 |
| 4K | 2006 Fila Relays | 17:24 | 7:15 |
| 1 Mile | 2006 Congress Ave | 6:23 | 6:23 |
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| Runner | Time | Pace |
|---|---|---|
| George W. Bush | 3:44:52 | 8:35 |
| John Edwards | 3:30:18 | 8:01 |
| Carrie Sapp | 3:29:06 | 7:59 |
| Boston Qualifier | 3:10:59 | 7:17 |
| Lance Armstrong | 2:59:36 | 6:51 |
| Gilbert Tuhabonye | 2:23:07 | 5:28 |
| Paula Radcliffe | 2:15:25 | 5:10 |
| Paul Tegat | 2:04:55 | 4:46 |
Oct 29th 2004
9:40 PM
Richard - I just had to let you know… tomorrow is the 10k race that I’ve been training for and every day this week, I have gone back and read your race report for the Pervasive 10 miler to help inspire me and remind me that I’ve done all the work. Now I need to have fun. I just wanted to thank you for the inspiration I’ve found in that post. No matter what happens tomorrow, I’ve done a lot, learned a lot, changed a lot, and now I’m going to enjoy. A lot. - Mia
Oct 30th 2004
5:38 PM
The spin classes sound like fun. Is it offered to all fitness levels or just the super cyclists?
Oct 31st 2004
7:55 AM
Mia - thank you for your kind comments; I wish I’d seen them before your race. I’ve already read your report, and I’m glad that you were able to meet your goal of having fun. If I helped you out at all during that 6.2 miles, well, I’m just happy that I could help, even if I couldn’t be there to cheer in person. You’ve come such a long way - further than I have - and its impressive be able to know people like you, even if only via blogging.
Deene, anyone can take a spin class. For your first one, tell the instructor and get help setting up your bike (adjusting the saddle and handlebars correctly to fit you). The resistance setting is just a knob that turns up and down, and there are no markings on it or the bike - higher and lower are all that matter, so I’m sure that you can find a setting to suit yourself. Most instructors are pretty good about identifying parts of the ride that less experienced people should sit out and just ride flat through. Now, I’ve never sat anything out, and I’m far from a super cyclist, but I had Martin’s blog to inspire me - and my attitude towards Spin is that I should come out short of breath and dripping sweat each and every time. You get to choose how effective a workout it is very precisely, which is pretty cool. Give it a try, I’m sure you’ll kick its ass.