Blair’s Weekly Update 05-10-09

Belated Happy Mother’s Day!

Doc’s Talk:

If an injury occurs, Dr. Scaff suggests the traditional RICE formula: Rest, Ice, Compression, and Elevation (don’t run; use ice water foot baths or therapeutic ice packs to help reduce inflammation; strap up the affected joint or area with ace bandages or sports tape to stabilize or help with swelling; and keep your feet up.) After a good period of rest, go out and try to run at a considerably slower pace than your normal for 20 minutes. If it hurts, stop and go back to RICE. If it feels OK, add minutes gradually until you can build back up to running for an hour, always paying attention to any pain signals. When you feel you can run three times a week for an hour, rebuild the speed gradually. If it doesn’t improve with weeks of rest it is time to consult a sports medicine specialist.

Submitted by Rosie Adam-Terem

Group Reports:

Advanced Group – by Les Young

I am glad to be back in the saddle again after having my first spinal epidural shot this past Thursday. A little bit of discomfort is still present, but it’s great to be able to feel my left leg under me again! The AG was 12 runners strong today and they haven’t skipped a beat was I was gone. They continue to run very strong doing a 9-minute pace going out and a blistering 8:20-8:15 pace coming back in to complete 12 miles. The heat and humidity took it’s toll today turning some runners back at the 4 mile mark. I personally suffer from a bit of dehydration and cramping at the 10 mile mark. Better get use to these conditions cuz it’s going to be a hot summer!

Pink Group – by Rosie Adam-Terem

Today’s group of about 13 runners set out in very muggy conditions, paced at a 10-minute mile by Alex on the way out to the phone booth, and by each individual on the way back. Our runners were paying attention to the signs and signals from their bodies and took it easy when they felt tired, some chose to walk more than run. Alex runs longer than most of us because she is training for Kona in June and invites others who are going there to get together. The rest of us will continue with 10-milers for the next week or two and work up to 12 miles by the end of the month. We have had three mid-week Tantalus runs so far and they have been very enjoyable. For experienced runners, this 10 mile loop is a good hill challenge. This week we will meet at 5.45 a.m. on Tuesday. If you want to join in, please e-mail me at Bring water and reflective or bright-colored running gear. On the Sunday of Memorial Day weekend when there will be no formal clinic, some of us are going to run the Race against Violence 5K in Manoa. It’s for a good cause. If you form groups of six and sign up together there is a discount on the entrance fee. Don’t forget the Honolulu Marathon Early Sign-up on May 23 and 24 at Sports Authority in Waikele. $30 is a very good deal. I will be off island this coming weekend, so I wish you all happy running.

Teal Group by Norm Kawamoto

I just got back from St. Augustine, Florida. I managed to get in a couple of runs from the Vilano Beach area to Castillo de San Marcos after 6 pm, as it was in the 90s during the day. This week we will try going 10 miles, so we should really watch our initial pace going out. We should warm up slowly over the first couple of miles at a pace a minute slower than our usual 10:15 to 10:30 pace, before picking it up.

White Group – by Sam Usman

Brother Blair, we totally missed you; my friend Dr. Ramin, a newbie ran with us. We had about 29 and ended with 19; we cheated on you and did only 8 miles and we all loved it. The regular characters were present; it was a very hot day and we all sweated a lot (a good thing) and accomplished the job! Life is good, Sam I am.

White Group leaders and members, apologies for misssing the clinic at the last minute; hopefully, we will be in full force next week to tackle a 10 miler – ready, Sam? I know that it is getting hottter during our runs, but as Les of the Advanced group reiterates, most of us will be running for well over 4 hours and will be exposed to the sun and its effects.

Blue Group – by Andy Hirano

The Blue Group had a noticeably smaller group of 25 today. It was probably due to Mothers’ Day although a number of mothers faithfully made it out today. It was a nice overcast day with a slight breeze. Andy led the group with Kelly, Nelson, and Anita assisting, doing our third 8 miler to the Kahala gas station and back. We will continue our 8 mile runs the next two weeks. Two weeks from now, due to Memorial Day, there will be no official clinic. However, Andy will be at Kapiolani Park to do a morning run with the group beginning at 7am, since the sun is out earlier. Happy Mothers’ Day!

Beginners Group – by Norm Uyeda

Pictures from Sunday’s clinic:

Da Comment Corner

Early Walk Up entry for the Honolulu Marathon:
According to the Honolulu Advertiser (Friday, April, 24, 2009) early walk up registration is on May 23-24 at the Sports Authority in Waikele. Starts at 9:00 a.m. goes to 6:00 p.m. on the 23rd and on the 24th, 10 a.m. to 6 p.m. Fee is $30.00. First regular signing period (June to October 30th) entry fee for Hawaii residents is $85. Mail-ins accepted between May 23rd and May 31st.

Second signing period (October 31 to November 13) fee for Hawaii residents is $115. After this period, everyone will pay $225 for entry.

Notable Quotes:
“I run all I can, as long as I can, while I can” – Keizo Yamada, age 81, winner of the 1953 Boston Marathon. He recently completed the 2009 Boston Marathon.

“I have the soul of a runner; my body just doesn’t know that” – Alyssa Johnson, a runner with Pakinson’s.

See you at the water stops,