September 2012

Running

Forest Park XC Festival

I continued doing a lot of shorter runs throughout September (if 8+ miles per run can be considered short). More importantly I got back on track of running 3-4 times per week. I raced the Forest Park Cross Country Festival, my first race after the epic Howl. Later in the month I gradually started ramping my mileage up in preparation for The Next Ultra in October.

Month Distance # Workouts Avg per Workout
January 78.06 Mile 9 8.67333 Mile
February 75.2586 Mile 9 8.36206 Mile
March 126.15 Mile 14 9.01071 Mile
April 146.28 Mile 16 9.1425 Mile
May 166.75 Mile 18 9.26389 Mile
June 54.83 Mile 7 7.83286 Mile
July 115.76 Mile 9 12.8622 Mile
August 91.81 Mile 9 10.2011 Mile
September 123.61 Mile 15 8.24067 Mile
Total 978.509 Mile 106 9.23121 Mile

Running 2012 9


Cycling

MVI_1289

Unfortunately, I missed out on Gateway Cup this year. My knee just wasn’t ready for bike racing yet. I took a few more weeks off before starting to get back into the swing of bike racing at Gateway Cross Cup.

Bike Distance # Rides Avg per Ride
Bianchi 16.65 Mile 2 8.325 Mile
Pocket Rocket 17.2 Mile 5 3.44 Mile
Thundercougarfalconbird 11.61 Mile 1 11.61 Mile
Total 45.46 Mile 8 5.6825 Mile

Month Distance # Workouts Avg per Workout
January 25.33 Mile 2 12.665 Mile
February 40.08 Mile 3 13.36 Mile
March 213.43 Mile 20 10.6715 Mile
April 253.27 Mile 23 11.0117 Mile
May 322.147 Mile 24 13.4228 Mile
June 282.57 Mile 13 21.7362 Mile
July 260.12 Mile 16 16.2575 Mile
August 81.87 Mile 8 10.2338 Mile
September 45.46 Mile 8 5.6825 Mile
Total 1524.28 Mile 117 13.028 Mile

Cycling 2012 9


Walking/Hiking

Walking home

I found walking and hiking to be the best thing for helping my knee recover. I could stretch out my legs and get blood flowing to the problem areas with no impact and little risk of further injury.

Month Distance # Workouts Avg per Workout
January 51.53 Mile 16 3.22063 Mile
February 42.92 Mile 18 2.38444 Mile
March 41.15 Mile 14 2.93929 Mile
April 31.89 Mile 12 2.6575 Mile
May 37.5107 Mile 13 2.88544 Mile
June 39.4 Mile 18 2.18889 Mile
July 2 Mile 2 Mile
August 64.99 Mile 25 2.5996 Mile
September 85.88 Mile 25 3.4352 Mile
Total 397.271 Mile 143 2.77812 Mile

Walking 2012 9


Stairmaster

And now for something completely different. I found a reasonably priced, high quality, used StairMaster stepper machine on Craigslist and bought it. I have wanted one of these for years. I first started using a machine nearly identical to this during the winters at the UIUC gyms a few years back. I wanted to do it more, but going to the gym was a bit of a hassle. Here in STL I don’t have a gym to go to, and going would still be a hassle. With this machine at home I can use it whenever I want. I’ve mentioned repeatedly how I don’t run on consecutive days as a rule. With this stepper I can get a comparable workout with zero impact on my knees. As a side effect, I’ve already noticed (after less than 20 miles of stepping) that my hill running has dramatically improved. I might just have a chance on the slopes of Volcan Maderas next year…

Month Distance # Workouts Avg per Workout
January 0 0 0
February 0 0 0
March 0 0 0
April 0 0 0
May 0 0 0
June 0 0 0
July 0 0 0
August 0 0 0
September 13.85 Mile 4 3.4625 Mile
Total 13.85 Mile 4 3.4625 Mile

Stairmaster 2012 9