stcva.blogspot.com
STC Multisport: Merry Spinmas 2014
http://stcva.blogspot.com/2014/11/merry-spinmas-2014.html
Monday, November 3, 2014. STC is proud to announce Merry Spinmas! We have teamed up with Chesapeake's Foster Care Program to distribute the bikes. The program is responsible for the care of children with unstable or no homes. Care is provided through foster families. These families are compensated just enough to provide basic necessities for the children. This doesn't leave extra funds for items like Christmas presents. All donations will be used to purchase bikes and helmets for the children.
johnlkoehler.com
Case of the Russian Maids | John L. Koehler
http://www.johnlkoehler.com/books/case-of-the-russian-maids
Case of the Russian Maids. Case of the Russian Maids. Buy this title now from these booksellers or a store near you. The Case of the Russian Maids. By John Koehler, with Timothy Choquette. The murderer is careful, calculating and resourceful, a master of disguise and with inside information about the workings of the local police. The scenes are macabre, twisted artworks using the victims as the centerpiece. Is part of the. June 22 10:34 pm. Oceanfront, Virginia Beach. Alley between 23rd and 24th Street.
stcva.blogspot.com
STC Multisport: Rob's B2B HIM Race Report 2013
http://stcva.blogspot.com/2013/11/robs-b2b-him-race-report-2013.html
Tuesday, November 5, 2013. Rob's B2B HIM Race Report 2013. Beach 2 Battleship Half Ironman. Rob Riek - 5:14, 11th Men 45-50. I’m finally getting to a race report. It has been a busy year and with everything going on my race season certainly lacked direction. I had done a couple of long brick sessions with Larry and Shawn in late July and made the decision to commit to B2B while on vacation on early August. Made for a long day. Kids were wound up so getting a good night’s sleep was not happening. Amy doub...
stcva.blogspot.com
STC Multisport: FIRST Training Method for First Time Marathon Review
http://stcva.blogspot.com/2011/03/first-training-method-for-first-time.html
Friday, March 25, 2011. FIRST Training Method for First Time Marathon Review. Posted by: Shawn Buddenhagen. I recently finished the Shamrock Marathon, this was my first attempt at the marathon. After consulting with some people who had already completed some marathons, I was referred to the FIRST training plan. The key run workouts are one interval session, a tempo run, and a long endurance run. Most workouts were in the 6-6:15 pace range, and really helped my gain some speed. The tempo runs are to be pe...
stcva.blogspot.com
STC Multisport: About STC
http://stcva.blogspot.com/p/about-stc.html
Southside Tri & Cycle - About Us Page. Southside Tri and Cyle (STC) is a multisport club based in Chesapeake, VA. Our members train and race for a variety of endurance events, everything from sprint distance triathlons to ultra distance mountain bike races. Our goal is to support our member’s racing and training, while having a good time. Most members are busy triathletes with family and demanding schedules. We also believe in giving back to our community. In 2010 we implemented a program called R...
stcva.blogspot.com
STC Multisport: Tabata Protcol Training
http://stcva.blogspot.com/2011/05/tabata-protcol-training.html
Wednesday, May 11, 2011. What is the best bang your buck to increase your endurance and VO2 max? Can you do four minutes of intense interval work, and gain more strength and endurance than doing LSD? Well, that is the claim of the Tabata Protocol. (Abstract here: http:/ www.ncbi.nlm.nih.gov/pubmed/8897392? The training program calls one set of 8 intervals @ 20s on, 10s off. Those 20s should be ALL OUT! My typical Tabata workout will look like this:. On a spin bike or stationary trainer*. 5 min cool down.
stcva.blogspot.com
STC Multisport: Todd's OBX Sprint Report
http://stcva.blogspot.com/2013/10/todds-obx-sprint-report.html
Friday, October 11, 2013. Todd's OBX Sprint Report. OBX Sprint Todd Holwick. We get to packet pick up late afternoon. The weather is great, but a little windy making the water a little choppy. Storms are forecasted to roll in later that night. Several weeks of no rain and of course, since I am doing the race, it is going to rain. I wouldn't know what to do with a warm, sunny. Well, we get checked into the hotel, get my stuff together and go to bed wondering what type of weather. From the swim across the ...
SOCIAL ENGAGEMENT