, ,

2024 Vertex Pump & Run 5K 

When is it? Saturday April 20th, 2024

Where is it? Vertex PT Specialists in Cayce, SC (located across from Krispy Kreme)

Who is it for? Anyone looking to test their strength and endurance, PR their 5K, or just come out to run/walk and have a good time!

The Vertex Pump & Run is an event that measures overall fitness by testing both strength and endurance.

In the competition, participants bench press a percentage of their body weight. Each lift (up to a maximum of 30 reps) reduces their 5-kilometer run time by 30 seconds. There will be ten (10) age/gender divisions. Depending on age, men must bench press 60% to 100% of their weight, and women 40% to 70% of their weight.

Weigh-in and bench press begin at 7:00 a.m. The running portion of the 5K Pump & Run starts at 8:30 a.m. Participants can choose to register for the 5K run/walk only, which also starts at 8:30 a.m.

The 5K race will be timed by Strictly Running and is part of Columbia Running Club’s Tour de Columbia. The race will start and finish at Vertex PT.

Entry to the Pump & Run or the Vertex 5K includes a T-shirt that is guaranteed if you register before April 1st!

CLICK HERE TO REGISTER

 


Example:

  • A 45-year-old female who weighs in at 150 lbs will bench press 60% of her bodyweight for reps, which is 90 lbs.
  • She successfully bench presses 90 lbs for 15 reps.
  • She then runs a 5k and finishes in 24 minutes.
  • Her recorded time is therefore 16 minutes and 30 seconds, after reducing her 5k time by 7 minutes and 30 seconds due to her 15 successful bench press reps.

 

BENCH PRESS RULES

  • The lifter must lie on their back with their head, shoulders, and buttocks in contact with the bench surface. The lifter’s feet must be flat on the floor, and the shoes must not have an excessively thick sole that could elevate the heels. The lifter must position themselves correctly on the bench so that their eyes are directly under the bar.
  • The grip width of the barbell is not specified, but it must be evenly distributed on both sides of the lifter’s body. The lifter must grip the bar with both hands using a thumb-around grip. This grip must be maintained throughout the lift.
  • The lift begins when the barbell is lifted from the rack stands and lowered to the lifter’s chest. The lifter must lower the bar under control to touch their chest, and then immediately press the bar upward until their elbows are fully extended.
  • One repetition is counted when the lifter lifts the bar from their chest to the fully “locked out” position with the elbows extended. The lifter must hold the bar steady in this position before lowering the bar back down to their chest.
  • The lifter is allowed to rest at the top of the lift but not on the chest.
  • The lifter can perform a maximum of 30 unbroken reps before racking the bar. If the lifter fails to complete 30 reps, their final score will be the total number of reps completed.
  • A spotter will be present to ensure the lifter’s safety. The spotter must be ready to take the bar if the lifter cannot complete the rep or if the lifter requires assistance during the lift.
  • If the lifter racks the weight or requires the use of a spotter, the bench press or “pump” portion is complete, and the lifter’s last full rep will be counted towards their final score.

 

Race Day Schedule 

7:00 am – Packet pick up, Late Registration

7-8:00 am – Weigh in and Bench Press

8:30 am – 5K race begins for EVERYONE

10:00 am – Awards Ceremony

Packet Pick Up

Friday, April 19th – 8:00 a.m – 6:00 p.m

Saturday, April 20th – 7:00 a.m – 7:30 a.m

 

Registration Cost

5k Run – $40

Pump & Run – $45
/0 Comments/by
, ,

Get Into Weights

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:

Vertex:

  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
Runlynnrun33@gmail.com

 

 

 

/0 Comments/by
, ,

Speed Up Healing from Stress Fractures: The Benefits of Physical Therapy for Runners

As a runner, there is nothing more frustrating than being sidelined with an injury. Unfortunately, stress fractures are a common injury among runners, and they can be particularly frustrating to deal with because the treatment typically involves rest and limited activity. However, physical therapy can be a game-changer when it comes to healing from a stress fracture.

First, let’s talk about why rest alone may not be the best approach. While it’s true that rest is essential to allow the bone to heal, too much rest can actually be detrimental to the healing process. That’s because bone mineral density (BMD) can decrease during periods of inactivity. BMD is the measure of the amount of minerals, such as calcium and phosphorus, in a certain amount of bone tissue. When there is not enough stress placed on the bone, osteoclasts (cells that break down bone tissue) can become more active than osteoblasts (cells that build new bone tissue), leading to a decrease in BMD.

This is where physical therapy comes in. Physical therapists are experts in designing exercise programs that promote healing and prevent further injury. With a stress fracture, the goal of physical therapy is to gradually introduce stress to the bone in a controlled way to stimulate osteoblasts and prevent a decrease in BMD. This can be achieved through exercises such as weight-bearing activities and resistance training, which can be tailored to each individual based on their specific injury and level of fitness.

One technique that has gained popularity in recent years is blood flow restriction (BFR) training. BFR involves using a cuff or wrap to partially occlude blood flow to the limb during exercise. This technique has been shown to increase muscle strength and size, but it may also have benefits for bone health. Research has shown that BFR can stimulate the release of growth hormone, which is essential for bone growth and maintenance. Additionally, BFR can lead to an increase in vascular endothelial growth factor (VEGF), which promotes the growth of new blood vessels and bone tissue.

In summary, physical therapy can be an effective way to speed up the healing process for runners with stress fractures. By gradually introducing stress to the bone through controlled exercise, physical therapists can promote bone health and prevent a decrease in BMD. Techniques such as BFR may also have additional benefits for bone health. If you’re a runner in The Midlands who is dealing with a stress fracture, consider reaching out to Vertex for expert physical therapy care. Our team of skilled therapists can design a personalized program to help you heal and get back to doing what you love.

/0 Comments/by
, ,

Vertex Pump & Run and 5K 

When is it? Saturday April 15th

Where is it? Vertex PT Specialists in Cayce, SC (located across from Krispy Kreme)

Who is it for? Anyone looking to test their strength and endurance, PR their 5K, or just come out to run/walk and have a good time!

The Vertex Pump & Run is an event that measures overall fitness by testing both strength and endurance.

In the competition, participants bench press a percentage of their body weight. Each lift (up to a maximum of 30 reps) reduces their 5-kilometer run time by 30 seconds. There will be ten (10) age/gender divisions. Depending on age, men must bench press 60% to 100% of their weight, and women 40% to 70% of their weight.

Weigh-in and bench press begin at 7:00 a.m. The running portion of the 5K Pump & Run starts at 8:00 a.m. Participants can choose to register for the 5K run/walk only, which also starts at 8:00 a.m.

The 5K race will be timed by Strictly Running and is part of Columbia Running Club’s Tour de Columbia. The race will start and finish at Vertex PT.

Entry to the Pump & Run or the Vertex 5K includes a T-shirt that is guaranteed if you register before April 1st!

CLICK HERE TO REGISTER

 


Example:

  • A 45-year-old female who weighs in at 150 lbs will bench press 60% of her bodyweight for reps, which is 90 lbs.
  • She successfully bench presses 90 lbs for 15 reps.
  • She then runs a 5k and finishes in 24 minutes.
  • Her recorded time is therefore 16 minutes and 30 seconds, after reducing her 5k time by 7 minutes and 30 seconds due to her 15 successful bench press reps.

 

BENCH PRESS RULES

  • The lifter must lie on their back with their head, shoulders, and buttocks in contact with the bench surface. The lifter’s feet must be flat on the floor, and the shoes must not have an excessively thick sole that could elevate the heels. The lifter must position themselves correctly on the bench so that their eyes are directly under the bar.
  • The grip width of the barbell is not specified, but it must be evenly distributed on both sides of the lifter’s body. The lifter must grip the bar with both hands using a thumb-around grip. This grip must be maintained throughout the lift.
  • The lift begins when the barbell is lifted from the rack stands and lowered to the lifter’s chest. The lifter must lower the bar under control to touch their chest, and then immediately press the bar upward until their elbows are fully extended.
  • One repetition is counted when the lifter lifts the bar from their chest to the fully “locked out” position with the elbows extended. The lifter must hold the bar steady in this position before lowering the bar back down to their chest.
  • The lifter is allowed to rest at the top of the lift but not on the chest.
  • The lifter can perform a maximum of 30 unbroken reps before racking the bar. If the lifter fails to complete 30 reps, their final score will be the total number of reps completed.
  • A spotter will be present to ensure the lifter’s safety. The spotter must be ready to take the bar if the lifter cannot complete the rep or if the lifter requires assistance during the lift.
  • If the lifter racks the weight or requires the use of a spotter, the bench press or “pump” portion is complete, and the lifter’s last full rep will be counted towards their final score.

Course Map (Click this link to zoom in).

 

Race Day Schedule 

7:00 am – Packet pick up, Late Registration

7-7:30 am – Weigh in and Bench Press

8:00 am – 5K race begins for EVERYONE

10:00 am – Awards Ceremony

Packet Pick Up

Friday, April 14th – 8:00 a.m – 6:00 p.m

Saturday, April 15th – 7:00 a.m – 7:30 a.m

 

Registration Cost

5k Run – $40

Pump & Run – $45
/9 Comments/by
, , ,

Vertex Run Club!

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 🤗!

/0 Comments/by
,

Better Faster Podcast: Vertex Run Club!

/0 Comments/by