Weight training? Are you kidding me? My primary care physician had been recommending this for years, but I did not know how to incorporate weight training into my exercise plan. I’m a 71-year-old female runner. I played basketball and golf in high school, but I had never been introduced to weightlifting. I had never been taught how to properly weight train and had no idea where to start. Not only that, the intimidation factor in gyms for 120-pound females doing weight training beside 250-pound males is quite intense.

Vertex Physical Therapy offered a “Weight Training for Runners” class, a six-week program to build supporting muscles for running. I had been going to Vertex PT to correct a glute and hamstring issue that had developed due to poor training when this class was recommended.

Ahhh, just what I needed. I signed up and totally embraced it. The two awesome Doctors of Physical Therapy, Dr. Mara Argyriou and Dr. Thomas DeHaven, who led this program were very fun, engaging, and knowledgeable. The participants were also very enjoyable and fun to work alongside. They were of all ages, genders, sizes, strengths, and weaknesses. I looked forward to every Thursday evening’s class, though it was a bit of a drive from my house. Everyone was in the same “boat” . . . runners learning how to weight train . . . no more intimidation.

Yes, we had “homework.” I logged, printed, and practiced each exercise 2-3 times a week. I was surprised to see improvement in just three short weeks, especially with balance issues. Yes, 71-year-olds need to work on balance problems, and the lack of it probably contributed to my glute and hammy injury in the first place.

Then, Vertex PT created the “Pump and Run & 5K”, organizing the event for Saturday, April 15th. For every bench press done for your age, gender, and specified percentage of your body weight, 30 seconds were removed from your 5K time.

I was in. I signed up immediately. I learned how to do bench presses and worked on them twice a week. I sought after total stranger spotters that knew about this avenue of weight training, and they willingly provided great information and support. I was not good at it, very wobbly at first, but I was no longer intimidated by this newly found sport! The 250-pounders wanted me to do well in the Pump and Run competition!

I hope there will be another Pump and Run next year. Maybe deadlifts will be added, among other attractions. Who knows? Start training now!

Oh, I looked up the word Vertex on Dictionary.com. This is relevant and applicable to Vertex PT in Cayce:


  1. The highest point of something; apex; summit; top: the vertex of a mountain.
  2. Anatomy, Zoology: The crown or top of the head.
  3. Craniometry: The highest point on the midsagittal plane of the skull or head viewed from the left side when the skull or head is in the Frankfurt horizontal.
  4. Astronomy: A point in the celestial sphere toward which or from which the common motion of a group of stars is directed.
  5. Geometry:
    a. The point farthest from the base: the vertex of a cone or of a pyramid.
    b. A point in a geometrical solid common to three or more sides.
    c. The intersection of two sides of a plane figure.

Lynn Lewis Grimes




LISS, or Low-Intensity Steady-State, training is a form of cardiovascular exercise that involves performing low-impact movements at a steady pace for an extended period of time. LISS exercises include walking, cycling, swimming, or using the elliptical machine. It is a low-intensity form of cardio that is excellent for improving cardiovascular health, burning calories and fat, and is joint-friendly. Here are some of the top benefits of LISS training:

Improves Cardiovascular Health:

LISS training is excellent for improving cardiovascular health. It strengthens the heart and lungs, improves blood flow, and enhances overall cardiovascular function. LISS training can also lower blood pressure and cholesterol levels, reducing the risk of heart disease and stroke.

Burns Calories and Fat:

LISS training can be an effective way to burn fat and lose weight. By exercising at a steady pace for an extended period of time, the body burns fat for fuel, which can lead to weight loss and improved body composition. LISS training can also help boost metabolism and improve insulin sensitivity, making it easier to maintain a healthy weight.

Low-Impact and Joint-Friendly:

LISS training is low-impact and joint-friendly, making it an excellent option for people with joint pain or injuries. By using low-impact exercises such as walking or cycling, LISS training allows you to get the benefits of cardio without putting stress on your joints.

Can be Done Anywhere:

LISS training is a versatile form of cardio that can be done almost anywhere, with little to no equipment required. Whether you’re walking outside, cycling on a stationary bike, or swimming laps in a pool, you can do LISS training almost anywhere, making it an excellent option for people who travel frequently or who prefer to exercise at home.

Relieves Stress and Improves Mood:

LISS training can help relieve stress and improve mood. By increasing blood flow and oxygen to the brain, LISS training can boost mood, reduce anxiety and depression, and improve overall mental health. It can also help you sleep better, leading to more energy and better overall health.

Here are some recommendations for frequency, intensity, and duration for LISS training:

Frequency: Aim to do LISS training 3-5 times per week.

Intensity: LISS training should be performed at a moderate intensity, with a heart rate between 60-70% of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220.

Duration: Aim to do LISS training for 30-60 minutes per session.

Are you looking to get into running? 🤔 Have any goal races for 2023? 🏆 Want to find a community? 🏃‍♀️🏃‍♂️ Look no further! Join Vertex Run Club and reach your goals 💪 better. FASTER. 👊

🌟There are TWO levels of membership to help best fit your needs:
Vertex Run Club, and Vertex Run Club Premium 🌟

What you get in both:
👟Initial Consultation
🏃‍♂️Access to the RECOVERY ROOM & Seminars
🏃‍♀️Running Programming & Strength Programming
👟Group workouts
🏃‍♂️Weekly e-mail/TrainingPeaks Check-Ins
🏃‍♀️Discount on Nutrition Services with Coach Kristin Drafts
👟VRC Race Day Singlet

🌟To learn more and sign up🌟:
Email jessa.w@vertexpt.com

Take advantage of this AMAZING opportunity and 🤗COME JOIN US 🤗!



Your favorite night at the bar(bell) is back! Coach @ironladydpt @armsbyaimee and Coach @alliebou with the assistance of @marlainajfit are bringing back the Vertex Women’s Barbell Club!

We will run an 8-week cohort every Thursday night beginning February 10th. Be prepared to learn all strict barbell lifts and clean, jerk, and snatch! 😤💪💪

Cost will include an exclusive barbell club t-shirt. We will cap the class at 20 members so grab your spot while they last! 💃🏻💃🏻

✨Contact Aimee Depelteau for more information, pricing & to reserve your spot!

📧 aimee.d@vertexpt.com