Doc spoke about the differences in glucose and fat burning and the utililization of carbs and protein in endurance running.
Thanks to staffer Karen S. for all of the goodies at table duty. Those pastries were delicious! Gotta replenish those carbs!
Shoe Talk is this coming Sunday and next at the Running Room on Kapahulu Avenue. Start time is 9:00 a.m. but it is advisable to try to get there by 8:45a.m. Please car pool as parking is very limited. Staff leaders, please schedule your runs accordingly.
Advanced Group – by Les Young
The AG had 11 runners today. We welcomed back staff member Tim Smith. They were reminded of the upcoming sunny weather and the need for adequate sun protection. We started at a 9:05-9:00 pace attacking the Diamond Head hill to the first water stop. The pace quicken to 8:40-8:30 to the 4-mile mark where the group took a restroom stop and water break. They were reminded to monitor their hydration level by looking at the color of their urine. It should be clear to slight yellow. They were also reminded of taking some sort of carb replenishment, but not to overload and spike up their blood sugar. I relayed my experience of being borderline diabetic during a blood work screening because I was taking a glucose tab at every water stop and a gel pack every 4 miles. Three runners turned back at this point and the rest of the group went on to the six mile mark paying close attention to their running form.
After returning to the 4-mile mark, I introduced the group to “back street” running. Long distance running tends to get repetitive in motion because we strive for efficiency, economy, and symmetry in our running form. Once everything is in sync, you may find yourself slipping into a “runner’s zone” and you feel like you can run forever. B St. running is intended to get away from the repetitive form by running on surfaces that are no longer flat or uniform. Instead of running on the road, we ran on the side of the road over driveways, curbs, mounds and dips, dirt, rock, sand and various obstacles. This brought into play all the different muscles, ligaments, tendons, and bones in your foot and legs not normally used during flat surface running. The exercise strengthens these parts and works on your balance as you navigate unfamiliar and uneven terrain. More effort is required because you do not have the same pushoff on a softer surface as you would have from a hard surface.
Word of caution. The probability for injury increases with B St. running. Always keep an eye on where you are stepping and do not B St. run if you are tired and your legs feel rubbery. You need all your senses and steady rapid footwork to avoid injury. By all means do not B St. run if you have a big race coming up.
Nick took his group out to the gas station and back, roughly 8 miles at about 10 minutes per mile pace. Great job runners!
White Group – by Blair Hoashi
There were approximately 27 runners who started with us this morning. Yes, “Maharishi Sam” (who is keeping in touch with us from India), Violet did run with us today. Also, the two teachers from Kailua, Kathy and Christina, rejoined us today; they, like many others, felt a void on Sunday mornings – they both missed the clinic and the comradarie of running with a nice group of people. And, welcome back Amy. Amy spent a few years in Germany in the military and is very happy to be back in Hawaii. Amy commented how much she enjoyed the clinic updates when she was in Germany. We also welcome newcomers like Wee, Emma, and the two guys who came out to the clinic even after a late night of poker and libation. You studs. To the White group regulars – Laura, Ryan, Al, Dr. Rob, Donna, Marie, Byron, Andy, and others – great job!. Thanks to staffers Norm K., Nelson S. and Dwight who led the group through a 6.5 mile course at approximately 11:00 minutes per mile. Great job, everyone. We also “burnt off” approximately 841 calories.
Just a reminder – please do the two “homework” runs during the week. It won’t be easy to “fake it” when going on the 12 milers and beyond. I can attest to this.
Blue Group – by Pam Iwata
Fabulous, is all I can say. There was a great breeze almost all the way there and back. We started out with 27 runners and ended up with 45. Andy recruited a bunch of runners from the Beginner’s Group. We did a six mile run at 11:17 miles/min., and that included all our water stops. Everyone came back looking great. Thanks Kelly for helping out and of course our road monitors, we really appreciated you. Please remember single file . it really help. Aloha and see you next week.
Beginners Group – by Norm Uyeda
Cautionary note: Everyone please be aware that the City has closed parts of Kapiolani Park for “renovations” and the homeless might be moving over to where we meet. Watch out for each other, be alert and remember to live Aloha.
Some of the Beginner’s group chose to move up to Andy’s Blue Intermediate Group on Sunday. We wish them well and know that they are in good hands and great company.
We did a slightly longer run (about 3.7 miles) but this coming Sunday’s Shoe Talk will require that we shorten our run so it all evens out in the end. Those who are attending this Sunday’s Shoe Talk might wish to bring in their worn shoes so that the Running Room Staff might diagnose the wear pattern.
Topics last Sunday were the advantages of synthetic material as opposed to cotton and the use of either Bodyglide or long sleeve shirts / compression shorts to lessen the effects of chaffing.
Thanks to Cliff for filling in a bit in the morning while Norm was occupied with some other Clinic matters.
Da Comment Corner
A warm ALOHA goes out to Kent S. who writes to us from Las Vegas. Kent’s wife is pursuing a graduate degree at UNLV so they are temporarily situated in LV. Kent hopes to rejoin us soon and plans to run in this year’s Honolulu marathon. Keep warm and we will see you soon!
To add to the comment for Staff Leaders:
Last week we mentioned that we did not want staff leaders forming their own groups to run at an earlier time because of the heat. This does not preclude taking “informal” groups out earlier when there is no “official clinic”. Holiday weekends or Sunday’s with no clinics (due to scheduled races in the park) might be ideal for that “early longer run” later in the year.
An inspirational story sent from former Board Chair Rosemary Kyte
(Ro, we hope you and your loved ones are doing well. We miss you!)
TOKYO, March 22 (AP) – (Kyodo)–The Tokyo Marathon produced at least one record, although not by any of the “elite” runners, on Sunday when a 65-year-old Japanese man completed the race as his 52nd full marathon in as many days.
Akinori Kusuda from Saitama eclipsed a Guinness World record in the mammoth city marathon which saw about 35,000 runners take part, putting a successful end to a bid that the former top college runner began on Jan. 30 on a makeshift course in a park near his home. About 120 people, including his jogging mates, helped keep times for Kusuda in his daily 42.195-kilometer run in the lead-up to Sunday’s memorable race in which the previous mark of a person running a marathon on 51 straight days, set by a 48-year-old Italian runner nearly a year ago, was broken.
“I don’t feel anything special with this record,” Kusuda said after Sunday’s run. “But I’d be pleased if some runners are inspired by what I’ve just done. And I can’t find the words to describe my gratitude to all the people who have helped me.”
Kusuda and his supporters will soon file for recognition of his feat by the Guinness World Records.
Good luck with your trial, Keith. I am sure the run helped.
See you all at the water stops,