Steve
Successfully switched the cassette and chain on my bike tonight. Went with Ultegra stuff and an 11-25 gear range. I just couldn't justify that 27-tooth top end with the compact crankset any more. H... read more
- Miles:
- 4681 total / 423 in 2012
- Goal:
Two things: 1) Work on building my stamina so I can finish the VT City Marathon in <= 4 hours, 2) Work on my climbing skills for the Gran Fondo New York
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Entries
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VELO
good Spinervals 14.0 - Totally Tim... 25.23 mi 01:28 17.3mph pace
Killer spin today. This video is brutal! Starts out with a nice warmup then proceeds into 4 x 15 minutes + 2 minute rests between sets. Each set goes to bigger and bigger gears so by the end I was ... read more
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Yes! Great spin, good call with the 'cakes, too!
about 2 hours ago • Like
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RUN
good Another snowy half! 13.13 mi 01:59 09:04 pace
Super light snow this morning but it was warm enough so everything melted on contact. No slippery spots. My form felt good today. Nice even stride. Felt strong throughout. Even did sub-8:45 miles f... read more
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VELO
great Spinervals 12.0 - Recovery 10.56 mi 00:43 14.7mph pace
Had a nice easy spin this morning to loosen the legs up. Looks like I'll be running in the snow again tomorrow. Yippee!
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Just checked my mileage. I only had 297 miles in for January. If I am going to have any hope of keeping up with Tracy this year, I better pick up the pace! :)
1 person liked what Steve said-
Wow, I just looked at my numbers for the last several months and I'm bummed. May-December were all 200+ miles/month. With several over 300. Last month? 90 or so. Crap!
3 days ago • Like
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RUN
great Short Tempo Run 6.02 mi 00:53 08:50 pace
Awesome run this morning. My form was spot on the entire run. Did 2 easy miles, 2 @ ~ 8:25, and another 2 easy. Beautiful morning with essentially no wind. May be the best run so far this year. I a... read more
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Nice run -- your half marathon must be coming up soon...and you are so ready!
4 days ago • Like
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That sounds great, Steve! WTG!
3 days ago • Like
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Excellent!
3 days ago • Like
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FIT
good Nice spin class 15 mi 01:00 04:00 pace
Super class at work today. The teacher was actually a cyclist which added a bit of realism and flow to the workout. Average heart rate for the hour was 149.
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RUN
good Yasso 800s x 2 4.09 mi 00:37 09:03 pace
The marathon cycle started today. I'm not going to go crazy with the speed work this time around. My knee just isn't ready for that. So, I did a short run with 2 800m intervals @ 8:00 pace w/ 400m ... read more
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Yipee!! Always exciting to start a new one. Are your running the Cox Providence in early May and the Vermont City?
6 days ago • Like
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Nice start! Smart to be cautious with the knee.
5 days ago • Like
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The Gran fondo's not a race - just a couple of timed climbs...
5 days ago • Like
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VELO
good Hilly Loop in Reverse 43.01 mi 02:55 14.8mph pace
OK, no. I didn't ride it sitting backwards, but I did reverse the normal direction for something different. Tried out the new winter riding boots today. Quite comfortable but I could have used a 2n... read more
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I'm disappointed -- you blew my visual of you sitting on your bike backwards!! Next time ;-)
9 days ago • Like
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That is a skill I've been meaning to develop. I will work on it. :)
9 days ago • Like
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Nice job! Yeah, just considering all the crazy things you (and Alex and Tracy and Bill) do in the name of exercise, I briefly thought you road backwards :) I'm sure you'll find a way :)
9 days ago • Like
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Sweet ride, Steve! Don't listen to Lisa, she hasn't seen the light on what truly craziness you're capable of :-)
9 days ago • Like
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RUN
good River Road Loop w/Alex 8.17 mi 01:13 08:56 pace
Great run this morning with Alex. It has been far too long so we had lots to talk about. Silly warm out there today!
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VELO
Aerobic day in the saddle 50.33 mi 03:05 16.3mph pace
Did a 60-minute CTS Climbing 2 DVD that I just got. It is pretty cool talking about climbing strategy and doing drills to support those strategies. I didn't hit it super hard as I wanted to keep my... read more
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Impressive! I've never spent that much time on the trainer. How is the CTS dvd?
15 days ago • Like
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WOW!!
15 days ago • Like
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Tracy, the new DVD is pretty cool. We did hill repeats, hill acceleration, and hill sprint sets. There are little snippets of Armstrong climbing footage interspersed throughout to break it up a bit. It was nice to hear someone other than Coach Troy telling me what to do! :)
15 days ago • Like
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RUN
good Old Mystic-234-Dean's Mill-Mi... 10.32 mi 01:36 09:17 pace
Just ran by feel this morning. Didn't try to hit any specific pace. Kept the HR reasonable and ended up with an average of 145. Really tried to work on my cadence and form today. Had a really nice ... read more
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Got the replacement trainer today. I am back in business!
1 person liked what Steve said -
VELO
great Aero Base Builder II 16.25 mi 00:56 17.4mph pace
I was cruising along nicely today enjoying my workout when my trainer blew up. Funny, usually it's me blowing up while on the trainer. Anyway, it started making some horrendous noise like an old st... read more
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You're such a beast! What surprises me about this is that the trainer was able to withstand your torture for as long as it did. I imagine the the implosion occurred on one of your big ring, one-legged drills! Heading out in a bit for a road spin on the cross bike.
18 days ago • Like
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Was there any shrapnel damage to body or abode when that thing disintegrated? What will you be replacing it with? I'm partial to my One Up USA trainer, though Annette's Kinetic is pretty nice too. They're both several years old, but work great. I imagine the more recent models may be even better.
18 days ago • Like
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Actually, I was in the big ring, but using both legs. :) Nope, no damage. It was all internal, thankfully. The guy who gave me the trainer actually has another one that he has agreed to give me if I buy him a coffee. Looks like I am good for another year! I would really like to check out the Kinetic Rock n Roll trainer one day. That thing looks wicked cool!
18 days ago • Like
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RUN
blah Totally non-Chi Running 4 mi 00:36 08:58 pace
Just couldn't find the form today. My stride was choppy, I was tense all over, and my legs were still feeling a little battered from Saturday's run in the snow. Better luck next time.
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Four bad miles is better than a bagel on the couch, Steve! Way to get out there!
19 days ago • Like
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...ditto..... Though I must ask: what kind of bagel and does it come with cream cheese? Just wondering....
19 days ago • Like
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I hate it when that happens! Why can't we always find our 'running happy place??' Hopefully, the next one will make up for this one, and be the ultimate Zen Run! :)
18 days ago • Like
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VELO
good Spinervals Aero Base Builder I 12.46 mi 00:49 15.2mph pace
Only had time for part of this video today. Kept the HR around 145 for each set. Nice addition to the routine!
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Yes!
20 days ago • Like
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VELO
good My eyes were bigger than my legs 14.49 mi 00:56 15.5mph pace
I knew after yesterday's run I should really do a recovery spin, but I had it in my brain that it would be a good idea to do Spinervals 14.0 Time Trial Special. I made it through the warm up and 2 ... read more
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Nice try today!!!
20 days ago • Like
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RUN
good Snowy Half! 13.12 mi 02:07 09:42 pace
While I don't have the mental fortitude to run 13 miles on the mill like Melissa, I can manage to trudge through the snow and get it done. It was a beautiful morning out. The last couple of miles w... read more
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The Iceman runneth! Nice run, Steve.
23 days ago • Like
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nice job Steve!
22 days ago • Like
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Great job!!!
20 days ago • Like
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Hey Alex, here is a nice trail run you should try. It would be a beautiful course along the north shore of Lake Superior with a mere 41000 feet of elevation change (20K up, 21K down)! http://fall.s... read more
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Gooseberry Falls!!! Lake Superior!! That would be AWESOME!!! 100 miles - forget it!!
24 days ago • Like
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VELO
great Spinervals Fitness 2.0 - Swea... 11.79 mi 00:47 15.1mph pace
Pretty easy spin today. Got the legs loosened up after the beating I gave them yesterday.
Loading people...
What...a compact crankset??? No wonder you flew up Mt Archer with one leg :-) I have an 11-23 cassette you can put on that thing, or better yet, an 18 tooth single speed cog.
about 12 hours ago • Like
A fixie. Now we're talking! That is exactly what I need.
about 3 hours ago • Like
I'm on board with Steve going fixie. Do we have a quorum now?
about 2 hours ago • Like