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Professor Stephen Spence. Prof of Mechanical Engineering (1980), Mechanical, Manuf & Biomedical Eng. spences@tcd.ie. +353 1896 1129. Publications and Further Research Outputs. Peer-Reviewed Publications.
- How Spence Trained For His Best Race
- Spence’s Pre-Marathon Peaking Sessions
- The Taper
- Carbing Down, Carbing Up
- His Physical and Mental Plan For The Race
- A Key Race Moment, and How Spence Responded
- Advice For Others Chasing A Best Race
In 1990, Spence was about to give up on marathon running, but agreed to race Chicago in October. A warm fall led to seasonal allergies that waylaid his Chicago plans, but then a cold snap stopped the allergies, and he was able to train strong again for the Columbus date, a month after Chicago. Almost overnight, his training pace dropped from 7:00 a...
Spence did the expected weekend long run, mid-week medium run, and a highly specific race-simulation workout on the track. On the weekend, he aimed to run longer than his expected marathon race. Usually he continued for 2:30, starting easy at about 7:00 pace, and finishing with the last 30 minutes under 6:00 pace. Overall, he averaged about 6:20 pa...
Spence’s taper lasted only 10 days. He did about 75% of normal mileage two weeks out, and 50% the last week. Most everything was timed to a training and carbo depletion phase, then a repletion phase. A week prior to the marathon, he completed a 90-minute depletion run with about 60 minutes at 5:20 pace. Four days pre-marathon, he ran 6 x 1200 meter...
Since he had bonked in his previous marathons, Spence tried an exaggerated carboloading plan before Columbus. It required that he deplete his glycogen supplies first, and then reload them the final four days prerace. During the depletion stage, he ate mainly leafy salads and a special eggplant parmesan prepared by his wife, Kirsten. Since he had ta...
Spence says he’s only half joking — but also completely serious — when he reports that his marathon goal was to finish without walking. “I wanted to nail the preparation, including the training, the carbo depletion, and then the carb-loading plan,” he says. During the marathon, he stayed diligent about getting his fluids and drinking down 10 to 12 ...
At the 20-mile mark, Marc Curp dropped the pace from 5:00s to about 4:40. Spence was preparing to respond when he felt a twitch in his right hamstring. “That was a good reminder that I had planned to manage my energy to at least the 23-mile mark,” he recalls. “I stayed focused on my plan.” At 23, he started working his arms harder, and getting up o...
First, says Spence, “Define what best race means to you. Then follow a “process-oriented approach rather than an outcomes-oriented approach.” Among other things, make a plan that reflects what you’ve learned from past training cycles. Be sure it emphasizes paying attention to all the many details. Don’t be afraid to think outside the box and take a...
Xola Malik (formerly Stephen Spence) (born c. 1971), best known by his stage name Kid Sensation, is an American rapper. Born and raised in Seattle, Washington, Spence made his debut as a guest rapper featured on Sir Mix-A-Lot's album Swass, where he appeared on the track "Rippn'".
A comparison of the flow structures and losses within vaned and vaneless stators for radial turbines. AT Simpson, SWT Spence, JK Watterson. 94. 2009. An experimental investigation into the...
Stephen Spence is a highly regarded criminal practitioner, regularly instructed as a leading junior in murder, manslaughter, fraud and large-scale drug cases.
- Stephen.Spence@drystone.com
- Juniors
Spence is a highly creative designer who always provides effective solutions from different approaches and a valuable partner able to turn the client’s vision into reality. Spence’s problem-solving approach and quick-witted design skills have also been deployed in his role as a design advisor on numerous architectural design panels.
Stephen SPENCE | Cited by 1,246 | of Queen's University Belfast, Belfast (QUB) | Read 96 publications | Contact Stephen SPENCE
