Blair’s Weekly Update 05-16-10

Doc’s Talk by Bev Major

This week Dr. Scaff continued on the topic of heat—balancing heat gain with heat loss. Heat gain is a natural occurrence of running and can be dissipated in four ways, one of which is evaporation. By acclimatizing ourselves to run in hot environments, we produce more sweat. Our light colored mesh running gear helps by wicking away the sweat and aiding the cooling process.

Table Duty

Storage room keys in New Zealand? No problem. With contingency plans already “drawn up”, Advanced Group leader Les Young went about table duty with a minimum of fuss. If there was any kind of major disaster, I would head straight for Les’ house.

Group Reports

Red Group by Jeff Beard

The Red Group went out for a 10-12 mile run on Sunday – another great day for running – overcast, breezy, and even an occasional drizzle. About half the group went out to the 1st beach park for their first 12 mile run – Prasad went out for 10, and I turned around at the gas station for 8. I’ve lost a lot of running time this year due to illness & injury, and I realized that I was burning myself out trying to keep up with rest of the group, both in pace and distance. Admittedly, it’s a bit of an ego bruise not to be able to keep up with the group I’m supposed to be leading, but the upside was that I was able to run back the 4 miles at a sub-9:30 pace. You have to know how far to push yourself, and when to back off!

Prasad informed me that, although the faster group was running at a sub-9:10 pace, that didn’t include their water stops – with those factored in, they ran at about a 10 minute per mile pace. I’ve mentioned this before, and this is important – those of you using Garmin – if you have it set on the “auto pause” function (timing & pace stop when you do), you might want to turn it off. This way you get an accurate log of how long it actually takes you to “run” a certain distance. Water stops add an additional 10-20 seconds per mile to your pace! If your plan is to run a “10 minute mile” pace in the marathon (4 hours, 22 minutes), you will need to be actually running at a 9:40 – 9:50 pace (depending on how long you take at water stops). Now is the time to practice that!

Pink Group by Rosie Adam-Terem

We had a nice group of Pink runners on a great weather day: overcast at first, then sunny, then wet, but generally not too hot. We ran 10 miles today, still too fast for our goal pace. As the distances increase we will focus on running more deliberately at our pace to get our bodies used to being out there for two plus hours at a time. I will not be here next week. I’ll be on the Big Island hopefully running in Kona and Volcano. Look for our other Pink leaders Nick, Danny, Amanda, Holly, Alex, Anita, Bill…. we have a lot of staff volunteers!

Purple Group by Nelson Shigano

The purple group went out with about 14 runners. Staff leaders Roeland (no stroller today), Mike, Robert, Rachun and myself, along with Craig, Lorna, Byron, Erico, John, Doug, Wade, Shin, and Marina (speedy), went out for our first 10 mile run. The light rain felt so good while running on Kahala Avenue that some of the group decided to pick up the pace. Everyone finished in good spirits, so, they must be doing their homework (right Mike). Twice a week, 1 hour each run. This week’s average running pace was about 10:22. Keep up the good work

Grey Group by Ivie Kumura

There was a little smaller group this past Sunday than usual – only 16 runners. We headed out on our 10 mile run as the sky cleared; and, we wondered if it was better to run in sun/heat or rain. Relief came at Kahala Ave and Aukai Ave, liquid sunshine. Runners doing our “negative splits” were Norm, Dr. Rob, Robert, Donna, Nellie, Louie, Sachi, Pierre, Jae, Tom, Joe, Lance, Mickey, Michelle, Eric, and Ivie. Did you check out Eric’s “GREY” inscribed tank top? It was great to see Mickey, who took a rest from the Purple group. And, did Mickey say, President Ronald Regan visited him at Walter Reed Hospital? I don’t want to misquote him.

Some additional things to on last week’s digestion topic from Robert. Robert, an avid reader, shared this from Runner’s World:

If you have a burning feeling in your chest that occurs while running
CULPRIT – heartburn, acid reflux, and “GERD,” gastro esophageal reflux disease occurs when stomach acid hits the esophagus.
FOOD FIX – eat a few small meals, not one large one; wait three hours after eating to run. Don’t lie down after a meal (it can prompt reflux). Avoid trigger foods such as mint, coffee, and spicy dishes.

Excessive gas and bloating
CULPRIT – intestinal bacteria tries to break down fiber and other indigestible carbohydrates, it produces gas. Eating lots of fiber creates excessive gas and bloating.
FOOD FIX – a full day prior to a race, back off high-fiber foods, such as whole grains, beans, and bran cereals, as well as the problematic foods listed in “Unusual Suspects”.

A sudden need to “hit” a bathroom during mid- run
CULPRIT – the gut receives less blood mid-run, causing poor GI function—earning this malady its nickname, the “runner’s trots.” The longer your run, the more likely you’ll experience it.
FOOD FIX – avoid high-fiber foods 24 hours before running. Pass on coffee (it stimulates intestinal motion). Dehydration and too many carbs worsen the problem; don’t exceed 30 to 60 grams of carbs per hour. Robert mentions some drinks which are meal replacement drinks that are easily digestible, in “elemental form” such as Adsorb Plus.

On Sunday, May 30th there is no formal Honolulu Marathon Clinic but our group will meet, unofficially. We will finalize the start time for a run, and will also try another option for those who would like to try a trail run. We’ll announce the arrangements on Sunday, May 23rd, and also post it on the website.

Some of you are doing the Hibiscus Half Marathon, Sunday, June 6th. Sunday, May 30th should be your last long-run. Congratulations and good luck if this is your first Half Marathon! Remember to taper starting May 31st, and have shorter easy runs that week. You will do well! We are all rooting for you!

Les Young: thank you many times over for pitching in at the refreshment table! You always have the “keys” to the solution, and jump right in!

MAY’S SCHEDULE
May 2nd – 10 miles Kalanianaole Highway to telephone booth (yes, these still exists, though we need to squeeze ‘quarters’) (pace 11:00 to 11:30) ACTUAL: about 10:50 and 11:45 including water stops.

May 9th – 8 miles (pace: 10:30 to 11:30) – Dr. Rob provides “da stat’s!” ACTUAL: 10:55 (moving pace) 11:40 including stops. Distance: 8.10 miles, finishing time 1:34:37 Elevation Gain: 293 Calories 993.

May 16th – 10 miles goal pace: 10:45 to 11:15 ACTUAL: 11:03 (moving pace) and 11:43 including stops. 1st half: 11:09 (moving) and 11:52 overall. 2nd half: 10:57 (moving) and 11:33 (overall). Calories 1,225 Summary: We did it! We hit our pace, and our goal: negative splits! Thank you, Dr. Rob!

May 23rd – 10.5 miles including Kahala Avenue (pace: 11:00 to 11:30).

JUNE’S SCHEDULE
We will continue the 10 miles! Why? 4 reasons: 1. Practice makes perfect! 2. Many missed runs in May and will be on vacation in June. We want to all keep our training together. 3. Many will start the clinic and move groups in June 4. We don’t want to over train early, burn-out, or have injuries. We want you all for the journey!

White Group by Blair Hoashi

We had 30+ members today! Regulars Maria, Laura, Emma, Nadia, Joyce, Byron, Ron, Kerwin, Tony, Bev, Dave, Jing, Lynea, Mimi, Darren, and others joined staff leaders Alberto, Guru Sam, Paris and Blair for an 8.25 mile “journey” at an 11:30 – 12:00 minute per mile pace. Leader Alberto and his Garmin kept us on pace and organized. We miss you Anita! Hope your back gets better!

As we have all experienced, heat is going to be an issue as we start going longer and the summer sun gets stronger. So, let’s please make sure to hydrate! I have seen many runners suffer from heat stroke or become dehydrated simply because they did not drink enough liquids. Let’s make sure to drink at every water stop. Losing conscientiousness or throwing up on people’s shoes is not how I’d like to be remembered. Also, gels, power bars, jelly beans, and pretzels will be helpful to re-energize. Let’s make sure to “stuff” a few $ bills into that little inside shorts pocket for emergency situations.

There is no official clinic on May 30th but some of us will be meeting “unofficially”; please check with your staff leaders.

Since this coming Sunday will be our last “official” 8 mile run, we will be adding Kahala Avenue to our “homestretch”. As we “huff and puff”, mutter “salty nothings” and grunt and curse silently up this stretch, please try to remember this positive mantra “coined” by former member Adonia almost 6 years ago, “Kahala Avenue is our friend”. (Hey Pearl, did Adonia wear those rose colored glasses?)

Blue Group by Andy Hirano

A steady group of 21 runners continued our fifth 8-mile run. The rain held up as we headed up Diamond Head. At the Operation Red Wings Medal of Honor Park we re-introduced ourselves. The Blue Group leaders are Andy, Fiona, Pam, Anite, and Steve. Andy mentioned the May observances which includes; National Physical Fitness & Sports Month, Asian American & Pacific Islander Heritage Month, Family Wellness Month, Women’s Health Care Month, National Family Month, National Military Appreciation Month, and Older Americans Month. There are also a lot of food items celebrated; National Salad Month, National Salsa Month, National Vinegar Month, National Hamburger Month, National Egg Month, National Barbeque Month. The skies were nice heading down Kilauea Avenue toward the Kahala gas station. Then, as we headed back behind Kahala Elementary School it stated raining. According to Richard we speed up in the rain going under 12-minute per mile pace. Guess we just wanted to get out of the rain. The rain stopped before reaching Triangle Park and was fine the rest of the way. Next week we begin our 10-mile route. See you all next week.

Green Group/Beginner’s Bits by Rosemary Kyte

Our Beginners group covers all walking and running speeds up to about a 13-minute mile. We repeated our 6 miles out to Kilauea District Park and back. From the “heard at the water stop” department we had the concern: “But I am drinking so much, I’m afraid I’ll have to keep stopping to use the bathroom.” Answer: After the first twenty minutes of training, the bladder stops filling; your muscles take priority. So, after 20-minutes of training, feel free to drink away with no worries. Midweek homework for May is the same: one hour, for two sessions during the week. We’ll do 6 miles on Sunday for the remaining Sundays in May, and then move up to 8-miles in June. For the holiday Sunday, 30 May, those wishing to run, feel free to join Norm and Luanne and a few others for a prompt 0730 run start (no formal clinic talk). There are rumors of a special holiday activity: end at the official marathon finish, and then straight into the water at Queen’s beach for a refreshing after-run swim.

Da Comment Corner

Keep hydrated and wear lots of sun screen!

Have a fantastic week!

See you at the water stops,

Blair