Blair’s Weekly Update 09-14-08

There was no Doc Talk today as Dr. Scaff was away.

Much mahalos to the staff leaders for putting together a great refreshment center for table duty.

Bus Run:
Please remember the Bus Run next week and please check with your group leader as to your bus stop. As mentioned, the furthest point will be Makapuu Point, approx. 15 miles back to the park. There will be other stops so as stated, please check with your leaders. 135 runners have signed up so far on the signup sheets.

Group Reports:

Advanced Group:
by Joe Wong

I get asked a lot of questions by many people about why do I punish myself waking up early, training in the rain or hot weather for a grueling 26-mile marathon. I tell them nothing because they will not understand. Its great to have a free clinic where I can meet other runners and build a bond and enjoy each others company. Today was great because I saw a lot of the runners from all colors show up battle the hot sun. Also great to see Les, Mark, Jackie and Christina who were missing last week in the AG. Christina is one of the fastest runners in the clinic but I hope she can rest her injury for two weeks. Runners find it very difficult not to run when they are hurt. But rest is one of the best things you should do. As for the new runners in the Advance Group, they are tough but most be told many times that speed is not our objective. Our goal is to maintain a good pace and later pass the other runners in a race who hit the wall after mile 16. Mira, who is a U.S. Marine did great and turned around at mile 14. Jackie, Rob, Arlen and I went 17.5 miles to Hawaii Kai. The view was worth it. To Rob, I have no doubt about your courage and spirit but you need to slow down. As you already know a marathon is a long distance run and not a sprint. This is Rob’s first time training for a 26-mile marathon and he is also doing great. Also training for his first marathon is Arlen. Arlen is doing everything right. He has all the skills of a great long distance runner but you got to check out his shoes!!! Again, I would like to tell the other runners from the other colors, “You Da Best !!” Do not let the hot weather discourage you in your training; stay the course.

Intermediate Group:
White Group:
by Sam Usman
Alberto, Ivie, Dennis, Max and I
took off with about 15 people; we had a great time. We had two new runners, a mom and her sister. I passed the torch at the Kahala gas station to Ivie and 4 other leaders and made them promise to finish with each at the end. So guess what? I drove up Diamond Head road and low and behold 12 of them were still together in a group. Now, we have some natural born leaders; I am so happy to see everyone coming along fine. Since they did a 16 last week, I asked them to run an easy 14 miles and enjoy! Blair, feel better soon and see you next week. Sam I am.

Beginner’s Bits:
spoke to all of the pace groups about the plan for the rest of the year. Sustain 30-mile weeks until we taper off Thanksgiving week. With 30-mile weeks during July and August, we have the marathon in us already. More weekly mileage above 30-miles per week from now on will make your marathon faster in two ways: (1) making your talk-test pace faster and (2) extending your point of collapse beyond 12-miles. Fiona took the ABs out today, with Don out of town. Followed by Norm’s group; with Jo’s faster walkers making the turn-around *ahead of* Norm today. Followed by some more walkers, and then Rosemary’s pace group. For a hot, humid 14.2 miles, Rosemary and Marilyn paced at about a 15-minute mile while moving. Marilyn and a few others headed back at the 8-mile turn-around point. On the road, Marilyn reminded us that this is a good time to shop for the shoes you’ll run your marathon in. Plan to get them now and put a couple hundred miles on them to break them in. Your model may be out of stock, so shopping now gives your store the time to special order for you.

by Rosemary Kyte
The #2 Beginners group again did a short and slow 14 miler in deference to the oppressive heat and humidity with very little cloud cover and a slight Kona wind bringing in that sulphur dioxide haze from the volcano.

Topic for the day (beside the usual food and hunger topics) was overtraining. Runners were cautioned that, at this time, “feeling good” can be the worst possible time to ramp up your speed or mileage. Keeping within the program and not going too fast or too far was emphasized in order to keep all the various body parts from going beyond the breaking point and effectively throwing away the previous 6 months of training.

The Friday afterwork Ala Moana runs will begin in October – more to follow.

by Norm Uyeda
Caution! – Niketown next week (21st). Don’t go through Kalakaua to get to the Clinic in the morning. Century Bikeride on the 28th – parking might be tight. No Clinic on October 19th – Norm’s group will be doing their downtown run – more to follow.

by Fiona McNeil
Congrats to the group of 8 who ventured into relatively new territory at 16 miles. We all did really well considering the humidity, vog, and heat. Special thanks to the group at the second park for sharing their Gatorade. Today our group buddied each other and took turns offering support to one another when needed. Our group is great for camaraderie and fun. That is what makes this group work. We missed a few of our regulars, but today’s members were able to account for at least 6 of them. We also missed our leader Don, and hope and his business trip is going well. To the guys/gals who did the half marathon off-island, we hope it met all expectations. Don’t forget, let’s meet at 7:20 am sharp for next weeks bus run. As our five year old son Zach would say, “never give up, we can do it”, or “don’t say it’s too hard I can’t do it, just keep going”. That’s so true, It’s amazing how the brain will listen and obey.

Jo Okita – the Walker
I made the opportunity to go out with those wickedly rapid walkers this morning. They put me to the test, finishing at a moving pace of 14:45. Other walkers have settled into groups of 4 or 5 with paces ranging from 16-22 minutes/mile. You would be surprised by the range of shared interests these folks have to chat about while out on Kalanianaole on Sunday mornings. See you on the bus.

“The agony of da feet”:
It might be good time to look into a new pair of shoes before the marathon. If you’ve had your shoes since the start of the clinic or since the shoe talks, your shoes probably have at least 300 miles on it. With that kind of mileage, the shoe starts to “break down” (cushioning, support, etc.) and can cause injury. If you have a question on this topic, please check with your staff leader or other experienced staff members.

Runners should look into socks as well.

Have a super week and see you all at the Bus Run!