Dr. Dat Q. Cao

Compliance vs Stiffness

I geeked out bit this weekend. Saturday I had a bunch of volunteers to do gait analysis. I used my new RunScribe pods to gather some data and help me compare it to my typical running analysis. I could write a whole book on this stuff, but just to pull out some data points andContinue reading “Compliance vs Stiffness”

Steady-State Cardio

What is it? It’s your easy to moderate run/walk. I use it for my long runs to help build cardiovascular endurance, bone and tendon strength. It’s a 6 out of 10 feel. It’s about a 65-70% of max heart rate Here is chart to help you estimate your 50% to max heart rate from theContinue reading “Steady-State Cardio”

Getting back at it

Consistency is better than perfection. It’s been about a month since I slipped at the ice skating rink and fell hard. I mean HARD. Like felt it in my guts type of hard. Well, it took me out of running for about 3 weeks. I wasn’t very smart about it, because I tried doing aContinue reading “Getting back at it”

Happy Monday

Treadmill running: I don’t hate it. I did a 5K on our treadmill this Sunday and was able to catch up on some TV. I admit – I am a Trekkie. I grew up watching the Next Generation. Huge Picard fan. I also tried the new Halo show. I never really played the video game,Continue reading “Happy Monday”

DC Rock and Roll Half Marathon

This was a well organized race with an excellent crowd and bands everywhere! I finished slower then what I planned, but those hills hit me hard. What I should have been doing: 1. More frequent weekday runs 2. MET strengthening to prepare for all those hills 3. not to cossack squats 2 days before theContinue reading “DC Rock and Roll Half Marathon”