Blair’s Weekly Update 10-12-08

No Clinic next week due to the Susan Komen Race which takes over Kapiolani Park and shuts off road access to the clinic meeting place.

Doc’s Talk
Dr. Scaff’s
talk recapped some of what he had talked about regarding nutrition and could probably be summed up as “eat a little of everything” and, oh yes, “drink beer.” He mentioned that he will be away for two or three weeks attending special events on the mainland, including the Marine Corps Marathon in Washington DC, in which his son is competing. Donna will be doing the 10K, and Dr. Scaff will probably be taking his own advice and drinking beer. Dr. Scaff also talked about the schedule of training. He has noticed the references in the blogs to people bonking and feeling really worn out on their Sunday runs, and warned against over-training. At this point, he said we should be doing up to 18 miles. It is not necessary to run a marathon to run the marathon; in fact it is counter indicated. For beginner marathoners, 18 miles is enough. Believe it or not, the additional 8.2 miles are in your body ready for marathon day if you follow the training protocol laid out in Dr. Scaff’s book “Your First Marathon”. He said that first-time marathoners should only plan to do one marathon in a year, and that should be on December 14th. If you use up your one marathon in training, you may crash and burn. In addition to mileage, he mentioned pacing, again emphasizing the importance of maintaining your own steady pace and not falling into the trap of going out too fast. Negative splits, running the first half at a deliberately slower pace than the second half, are advised. For help with pacing, Dr. Scaff advises that we all go out and run ten miles without watches or Garmins and just attend to our bodies. We can all test our pacing on Thanksgiving Day when the Turkey Trot is held. There will be several teams competing this year. The winning team is the one that most closely estimates its time – and running more slowly than predicted scores more points than running faster than predicted because the latter is a recipe for hitting the wall or bonking on Marathon Day. Team sign ups will begin at the next clinic meeting.
As reported by Rosie Adam-Terem

Andy’s Refreshment Stand – Table Duty:
Thank you Blue Group Staff leader Andy H. for taking good care of us at the end of our run with Gatorade, fruits and pretzels.

Group Reports:
Advanced Report:
By Les Young

The AG had five runners doing an 18 mile run. The pace was kept around 8:45-8:40/mi. The emphasis was to run easy and relaxed. We talked about injury prevention by not taking any unnecessary risk and “footloose” type running such as hopping on and off curbs, backstreet running, running close to the edge of sidewalks and road shoulders, and running down embankments as a shortcut to a water stop. Always keep one eye where you are stepping and one eye ahead. Again I reminded them not to step on utility covers if possible. The AG will be meeting 7:30 a.m. at Magic Island next Sunday to run the Downtown portion of the Marathon. Tim Smith, be there!!! We miss your presence!

Red Group:
The group did an 18-miler and will meet at Triangle Park at 7:00 a.m. on Sunday due to the Susan Komen Race.

Pink Group:
By Rosie Adam-Terem

The Early Bird Pinks (I’m thinking of calling them the Flamingos) were spotted coming back down Kahala Avenue, looking pretty good. They were running 20 miles. Several of them are multiple-marathoners and so perhaps they do not run the risk of overtraining as Dr. Scaff described this morning. The rest of the Pinks are doing 18 miles for the Sunday runs this month and many will be doing the Niketown 30K in two weeks. As Dr. Scaff said, this race is good test of Marathon fitness; if you can do the Niketown and stay injury-free you should be able to do the Marathon. First-time marathoners, he said, should only plan to do one marathon in a year, and that should be on December 14th. If you use up your one marathon in training, you may crash and burn, he told us. The Pinks will meet at 6:30 a.m. (an hour early) at the usual place next week. Please allow extra time to find parking as the Susan G. Komen Race for the Cure is expected to be a big event that will take over the park and some streets may be closed to traffic. If anyone wants to run the Komen 5K, come and join Rosie and the Hawaii Psychological Association team on Sunday morning – look for our banner on a tree near the bandstand. You can sign up on the day. It’s a great cause and there is usually Jamba Juice and Starbucks coffee at the end.

White Group:
By Dwight Bartolome

The members did their first 18-miler. Staff leader Blair decided not to push himself by joining the group since he is still recovering from a sprained ankle. But he will be ready for the next one. Right, Blair? So leaders Dwight, Ivie, and Alberto led the determined group towards Hawaii Kai and Dwight brought them back hot, a “little” tired but happy for the accomplishment.

We talked about the potential of each of the members being able to do the marathon in a very good time (hopefully, a sub five). The key will be how well they do their homework during the week, practice maintaining a rhythm while running, practice taking breaks during the coming training runs that will be equivalent to the breaks they plan to take at the water stops of the marathon and drinking more water during the first 10 miles of training runs and the marathon and less after that, like “negative splits” for water intake. So Go Sub-five’ers!!! (Is there such a word???)

Ivie mentions that the group will meet at the second beach park, “downhill” from Hawaii Loa Ridge this Sunday at 7:00 a.m. A nice and easy 14 mile “recovery” run is scheduled. Members can “gear up” for the Niketown 30K (18.6 miles) the following week, October 26, starting at 5:00 a.m.

Blue Group:
By Andy Hirono

Norman lead the Group to a hearty 16 miler as Andy manned the Clinic table. The group started spreading out at the end as the faster runners in the group took off coming back to Kapiolani. We will continue to go 16 miles. We will have only one longer 18 mile run on November 2nd since the group would like to try a longer run. Next Sunday the Blue Group will be meeting at Triange Park at 7:00 a.m.

Thank you for the hand of bananas that was dropped off at the table.

Beginner’s Bits:
Rosemary’s Group:
By Rosemary Kyte

Rosemary’s pace group covered the 15 miles at their comfortable pace; walking some around mile 12 as a concession to the heat. Each 15-miler, each 30-mile week gets easier. Mid-week homework is two sessions of two-hours each; or some other combination of 16 miles that follows the rules (one hour continuous training minimum, a day off after each training day).

Next week – Rosemary will be away; her pace group will be meeting with Norm’s HFTS at Ala Moana or taking part in the Komen Race for the Cure.

Norm’s “Fast” Group:
By Norm Uyeda

The “Half Fast Training Society” formerly known as the not-so-fast/not-so-slow beginner’s group did a long 15-miler today. Spirits were high as Bill W. led the HFTS in some rousing cadence (Jody) singing which made the training run more enjoyable and seemingly shorter. Of course, all of the jodys were politically correct and non-offensive although some may have been a bit off-key due to lack of practice on the group’s part. We will be meeting this Sunday at the Ala Moana tennis courts (figure 8) parking lot at 7:30 a.m. for a downtown familiarization run. The run will cover the downtown portion of the Honolulu Marathon (up to the Zoo) and will also go over the sequence of events that will make up the morning of the marathon. Everyone is invited to come and join the beginner’s group for an informative 8 mile run. Any questions – email

AB Report:
By Fiona McNeill

As my plans changed, I was able to run today, so the group was happy to see a clinic volunteer take the reins. We had “lucky 13” runners. The weather was on our side and the group completed the 16-mile run with ease. Next week we will be meeting at Ala Moana Park at 7 a.m. We can park at Magic Island parking lot and meet in front of the first line of parked cars at the lot, at the footpath. Since the AB’s have communication via the email, if plans change slightly, we will make sure all who plan to meet at Ala Moana Park are apprised of the change via email. We will be doing the front part of the marathon route, along with some additional distance. The distance will be around the 16 mark. Bring along a couple of extra dollars in case we meet with water fountains along the way which might not be working. Maybe we can finish our run with a coffee and parfait at McDonald’s?

By Blair

Ala Moana Park, Triangle Park, the “second beach” park, etc. Please be aware of the various meeting places for the different groups this Sunday due to the Susan Komen Cancer Race. Please check the group reports!

Niketown 30K (18.6 miles) / October 26th, 5 a.m.):
A good test of your fitness under race conditions.

No sidewalk hogs please, part II:
Last week, I mentioned my ankle injury due to careless running (see Les‘ Advanced Group Report); I also mentioned that oncoming pedestrians on the sidewalk have a responsibility to share the walkway (no matter how old).

This past Saturday I was doing an easy early morning run and running down Diamond Head. A group of “purple top clad” runners were going up DH taking up the entire sidewalk. Obviously, no one could pass including myself and so I stopped (I learned my lesson from the previous week) and “mentioned nicely” that they should share the walkway. They were apologetic and we went on our way. I don’t’ think they meant to “hog” the walkway but possibly are not “educated” on the matter as we, with the HMC are (after much “head banging”). If there are any HMC members who have some connection with the “purple topped clad” running group, please relay this concern. Thanks, the “downtrodden runner”.

Just 10 miles…
Please keep your running to your group’s “minimum”. Let’s not over do our training because we are feeling stronger and seem to be in better shape. Overtraining can cause injury and possible illness; our progress can be set back or stalled for weeks. Be happy with your progress! Remember when a 10-mile run was an ordeal? Now we say to our friends, “we went out for just 10 miles”. Let’s keep our perspective.

Have a safe and sound week!