Sprinting Downhill and Labor Day Adventures

I hope everyone had a wonderful Labor Day weekend. I went camping near Yakima and went white water rafting on the Tieton River. This was us ;) just kidding

Source

But the whole experience was extremely fun. The Tieton River is only open to white water rafting in September due to irrigation needs farther down the river (they open up a dam). At this time, this river is considered a class III/IV. No one fell out, everyone survived and we all had a blast.

After river rafting we took a hike to Twin Sisters Lake. This hike is relatively flat and a pretty short hike, but the lakes are beautiful. The only bummer was it was over an hour drive from our camp site, but we still enjoyed the scenery.

Source

I recently heard someone mention that to increase speed you should sprint downhill. Has anyone heard of this? Sprinting uphill helps with muscular and cardiovascular strength, but what can running downhill do? So naturally, I looked it up…

As we all know, whether we are sprinting or running long distance, running requires strength, but running also requires coordination and balance. When we walk, we are going from being on 2 feet to 1 foot. Being on 1 foot requires balance. If you have ever worked with people who have had a stroke or decrease strength/proprioception in 1 leg, you would see how important balance is during walking. Running is jumping from 1 foot to the next with air time in between foot strikes. This requires a lot of coordination and balance.

My studies have taught me that walking (or running) downhill requires increase eccentric control. If you think about it, when you walk down a hill or stairs, you are breaking your movement. Well, this requires more strength from your muscles than walking up stairs (or a hill). Think about a time you were really sore. What was harder? Walking up the stairs or down the stairs?  You should have answered down the stairs because you are slowing yourself down.

Upon further research, sprinting downhill as fast as you can for approximately 40m helps increase your coordination, balance and strength and allows you to run faster. According to Livestrong.com (which did back up this article with legitimate sources) "Sprinting downhill develops your coordination by forcing your legs to learn how to handle high speed travel. At first you'll have difficulty keeping your balance, but over time your coordination will improve in response to the increased stride rate."

Source

So go out there and run hill repeats, both down and up a hill. But remember, like with any exercise, ease into it.

Seawheeze Half Marathon and Compression Socks

On Saturday my running partner (in crime)/mother and I ran the Seawheeze Half Marathon in Vancouver BC. It was a wonderful race. Here is a little re-cap.

My mom and I headed up to Vancouver on Friday afternoon (my mom worked a half day and I currently am studying for my boards/applying for jobs). There was a lot of traffic in the afternoon, but what else do you expect.

We checked into the Delta Suites Vancouver (which I highly suggest staying in) around 5pm and proceeded immediately to pick up our race packets. Our hotel was in walking distance to the convention center (and race start), so picking up our packet was easy. The race did not give out bibs, but instead gave us bracelets with our information on them. I like that because 1.) I am so short that the bib takes up my entire torso and 2.) the bibs are just kind of annoying, especially during a long race. The rest of the night consisted of eating a carb filled dinner (maybe a glass of wine) and going to bed early.

My Mom and I selfie

The view of the water in Vancouver

The next morning was pre-race ritual as normal. Woke up, had my bagel and headed down to the race.

The race was spectacular. The start was done in waves, so I started approximately 25 mins after 7am. The views were wonderful and there was plenty of water and cheering support. This race is relatively flat with a few minor hills, so if you are looking to PR, this is a good one. I did not PR (or come close). The 1st 10 miles felt great. I was keeping up a decent pace. But right at mile 10.1 my body decided to be done. I knew this was going to happen because although I did train with long runs, I did not run enough through out the week to add up my mileage. That is okay though, I still had a wonderful time. I will be doing this race again next year!

Here are some pictures during the race. Photo source: Seawheese FB page

The start of the race

Cheer stations…Probably the best one

My mom after the race wearing the medal and the shorts you get with this race!

During the race I noticed a lot of people wearing compression socks. I have had people tell me that I should wear them and I have had people ask me what they are good for. Hey, just because I am a doctor now doesn't mean I know everything! But I do know how to look things up…so I did.

Source

Performance manufactures claim that compression socks improve power, endurance and aid in recovery after high intensity activities.

One study found that the compression gear did not increase maximum jump height, but did help maintain a higher repetitive jump height compared to not wearing the compression gear. This means, the socks do not make you jump higher, but you will be able to sustain a higher jump height when jump over and over again. This study also reported that people reported lower rate of perceived exertion (RPE) when wearing compression gear than without compression gear. (Rugg)

Another study found that anaerobic and aerobic thresholds were more favorable with compression socks and that speed was significantly higher with compression socks than without. This article did not find a difference in HR or O2 max. (Kemmier)

Both articles suggested that compression socks have positive effects on venous hemodynamics, arterial perfusion, deeper tissue oxygenation and muscle oscillation (which means that you are getting better blood flow and more oxygen to your muscles and blood back to your heart), along with decreased muscle breakdown, fatigue, soreness with the use of compression socks. Both articles are not 100% sure how compression socks work, but they feel that there is a proprioceptive input (proprioception means knowing where your body is in space) to your muscles making them more efficient.

The second article stated that there was only at most a 2% difference in their findings, so if you are a high end athlete, this could make all the difference with winning gold or silver, but will only help you a little if you are just average Joe or Jane. But hey, anything to shave off a minute or two when I am running.

I think I will give these socks a try!

Does anyone use compression socks and what are your thoughts on how they work?

References:
1. Rugg S, Sternlicht E. The effects of graduated compression tights, compared with running shorts, on counter movement jump performance before and after submaximal running. Journal of Strength and Conditioning Research. 2014: 28;1067-1073.

2. Kemmier W, Stengel SV, Kockritz C, Mayhew H, Wassermann A, Jurgen Z. Effect of compression stockings on running perforance in men runners. Journal of Strength and Conditioning Research. 2009: 23(1); 101-105.

Blog Hiatus

I'd like to say that my life has been so busy that I haven't been able to blog. Well that is partially true, but the other part (I am now realizing), Writing my blog was a "constructive" way to procrastinate my studying, and since I haven't been studying, hence, I have not blogged.

Here is what I have been doing for the past 4 months...

 Angel's Game right before I moved out of my apartment with Chris.

 Visit to San Fran on the way up the coast

 Bye San Fran…Hello Oregon

Above are some pictures from our road trip…complete with a stop at Tillamook (and yes we ate cheese and ice cream and it was delicious)

I lived in Astoria Oregon for 2 months. The town is beautiful and I enjoyed everyone I met.

I visited Portland (and friends) a couple of times. I was lucky enough to meet Baby J (Ryder) one week after he was born. He is a rebel. Already flipping off the camera.

I graduated (not officially until the end of next Friday), but I walked and I sang the National Anthem at my graduation.

Shipwreck on the coast of OR

More fun times in Astoria. I took many hikes and my parents (not pictured) and Chris came to visit me while I was there.

 Victoria Buenotodo's bachelorette Party in Bellingham (only photos I can show ;)

And finally, We went to see Chris Issak at Chateau Ste Michelle. Yes I got that close to him (and I shook his hand) and yes I look creepy in this picture.

So that has been my last 4 months. I am officially done (and a doctor) in less than 2 weeks. I am finishing my internship at an outpatient facility in Normandy Park (near the airport) and then…I get to study for my boards (which I take at the end of Oct) and THEN…I will be a real PT.

I will probably be posting way more when I am studying for my boards, see 1st paragraph for why and since I am home now and there is no need to keep up with my "exciting" life in California, I am going to try and post about exercises and health related things that people can do to keep themselves pain free.

Let me know if you have any questions and I will try and answer them.

Have a wonderful day!

Wedding Weekend Part 2

Saturday morning I woke up, earlier than I would have liked, but full of excitement, ready to start the day. The morning was spent setting up and getting ready/beautified. The mothers were at the salon starting at 9am, my bridesmaids and I followed a little later.

The girls hanging out

The final product of my hair

The flower girls with their hair done

The bridesmaids getting ready

 The dress took a while to get on, but once we did that (it took a team), I headed outside (yes it was freezing cold) to do our first look and pictures of us and the bridal party…here is a preview

The girls watching the first look. Yes, the lake is frozen

Out in the woods

It was windy and freakin' cold

Boys will be boys

 Right after all the pictures were taken, we went inside to thaw out. I don't have any pictures of the ceremony yet, but here are some pictures of the party open bar reception!

 

1st Dance

 

The Chair dance, yes it was scary

Craig Cole…catcher of the guarder!

Melissa Corre…Catcher of the bouquet!

The whole weekend was a blast. Chris and I are so grateful for everyone who has contributed to making this weekend special. That includes everyone who was able to attend, all those who helped, and anyone who supported us during the way.