Blair’s Weekly Update 08-15-10

Doc’s Talk

This morning Dr. RIchard Ando spoke on running with asthma: an inflammation or irritation of the airways in the lungs which can be triggered by allergies or exercise. Over 1 in 4 Americans or 60 million people have allergies or asthma. While there is no cure for asthma, it can be managed with proper prevention and treatment. Not only can running with asthma be done, but a wide array of sports figures and elite runners such as Olympic track medalists Jackie Joyner-Kersee and Jim Ryun prove that it can be done very well.

Wheezing during or right after exercising, should trigger a visit to your doctor.

Drinking warm water during your runs and breathing through your nose may help.

Table Duty

Much mahalo to Red Group leader Jeff Beard for handling the table this week; your delicious banana bread, fruits, cookies and ice cold drinks were just what we needed after a long, hot run. Jeff, like White Group member, Bill drives in every Sunday from Waianae to attend the clinics!

Group Reports

Advanced Group by Les Young

The AG had seven runners running our first official 16-miler. The stronger runners kept a constant 8:15 pace to the turnaround point. I could only watch them from afar running my first 16-miler at a 8:30 pace. Another hot and humid run, so we made sure we made every water stop. Getting stronger, but can’t keep up with the group just yet. It’s a long road back from an injury!!!

Pink Group by Bill Berg

Anyway, we had a small group of 5 attempting 14 miles at between 9:30 and 10:00/mile and once again managed to get going too fast. Steady, accurate pace is our primary goal preparing for a marathon, yet sometimes difficult to attain. Going out fast leads to a great first half and a chance to shoot the breeze with the fast people at the water stops but boy, it sure makes Kahala Avenue and the run in to the park painful (not to mention the chance for injuries to occur). Sunday runs are supposed to be 1-2 minutes slower than our planned marathon pace and I know for a fact I won’t be running 7:30’s or 8:00’s come December! Ah Well, we’ll try again next week.
Aloha

Grey Group by Ivie Kumura

GREY UDPATE includes 2 Sundays

AUGUST 8th, BUS RUN: (sorry, missed the editor’s deadline)
Our GREY bus runners included: Andy, Dr. Rob, Donna, Beverly, Dave, Miles, Christine, Pierre, Henry, Dennis, Cindy, Megan, Emily, and myself. It was a hot and humid run! We really did enjoy the change in scenery! Bev calls this our Good Samaritan run. At Kamiloiki Elementary, a truckload of cut tree trunks tumbled onto the street. The GREY group got together to help a truck driver move the toppled trunks out of harm’s way. The WHITES then pitched in to load the trees back onto the flatbed. Thank you GREYS and thank you WHITES! The GREYS appreciate the WHITES as part of the GREYS had already left, without knowing what had happened. Talk about helping others. Pierre volunteers for AccesSurf the organization that helps those with disabilities enjoy water sports. He was volunteering on Saturday, August 7th’s, “Day at the Beach” affair. What did we say about staying out of the hot sun a day prior to our long-run? This did not faze Pierre; he did his long-run, with no problems and thank you for your service! You’re awesome, Pierre! Rob and Donna, thank you so much for the drinks and carbs at mile 4, much appreciated, and needed! This past Sunday was tough for myself. Active.com‘s email on “Summer Runs: How to Acclimate to the Heat” was very timely. Abbreviated version: Runners respond differently in a battle with heat. It takes training in warm conditions to acclimate properly, so it is important to train in heat and humidity. Fluid loss is influenced more by the time spent running than the distance. No wonder some of you just “sped” off! Dress for heat by wearing as little clothing as possible, and keeping it loose fitting, a cap can make your head much hotter. Hydration and electrolytes, and fuel are important! For a sub 5-hour marathon, let’s train for everything we can control. I am determined to train for Heat and Humidity! If we don’t do a sub 5-hour 2010, we can then say it was an uncontrollable factor, and it’s a win, because it’s our learning. We will be our best at our 13th marathon!

AUGUST 15th UPDATE:
GREYS this Sunday were: Andy, Lilia, Christine, Emily, Dr.Rob, Donna, Joe, Lance, Pierre, Dave, Bev, Eric (welcome back!), Mitchell (welcome back, Eagle Scout!) Hao, Dr.Richard and myself Another hot day, though not as humid! Comparison runs from last week Sunday, everyone faired differently. We are noticing what weather and training (homework) works best for us. Marathon 2010 was just TOO HOT for me. Another marathon finisher from Running Room claims it was the ‘perfect weather conditions’! This puzzled me. He finished the marathon at 8am, thus a 3 hour finishing time! No wonder. Our analyst, Dr. Rob claims we could start the marathon earlier at 3 a.m., to avoid peak heat, though that would disqualify our times. Next solution would be to run faster, though, that might not go over well for all Greyhounds. SOLUTION: Dr. Rob decided, our group needs to train in all weather conditions, and prepare, and acclimate ourselves. Courageous Mitchell ran with us for 14 miles despite not running a long run for a whole month! At mile 10 we checked in with him, “How are you doing, Mitchell?” He answered, “The pain is there, but not unbearable, no cramps. What do you call it when you prolong the perception of pain? Is it procrastination’?” We laughed – teenagers and procrastination. We are actually pushing out our “lactic acid threshold”. We do this with our Sunday, long distance runs, and homework runs (intervals may be at a faster pace). We are really pushing out that time to “fatigue”, hopefully, out to 26.2 miles, right! Did you ever imagine you could run continuously, this distance? Aren’t we amazed at ourselves? Reminder again: HYDRATION: helps to prevent: Heat Exhaustion, Dehydration, and kidney stones (just getting back at the person who beat me this past Sunday)
*Welcome to WHITE group, Matt (another Punahou 2008 graduate!) He has joined Lauryn, Nikki and Michelle under the watchful eye of Uncle Sam.
** Funny, September 2010 issue of Runner’s World, has an article about running with dogs. Of course, Greyhounds are in there.

AUGUST SCHEDULE:

  • August 1st – 13.76 miles to Kawaikui Park – overall pace 12:22 (including stops), average MOVING pace 11:05. First half 10:50 (so, again, we went out too fast, thus broke up our group) How are you all feeling today?
  • August 8th – BUS run – 13.42 miles or little longer, if you did the marathon finish. Goal Pace: 10:45 to 11:30. 1st half time 1:20 Average moving pace 11:11 2nd half 1:26 time Average moving pace 12:18 Overall moving pace 11:44, average overall pace 12:26. Overall time spent on run: 2 hour 46 minutes. Calories burned: 1,546!
  • August 15th – 13.58 miles. 1st half average: moving pace 11:03 (range: 10:00 (Dr.Richard) to 11:36), 2nd half moving pace: 11:48. Overall moving pace range: 10:00 to 11:42 (Including stops 12:52) Calories burned: 1,602 (closer to those tight jeans)
  • August 22nd – 14 miles Pace: 10:45 to 11:30 goal (realized the Greys are a month ahead of schedule). September, let’s ‘sharpen our saw’ and continue some 14-mile long runs. We need to get our negative splits down.
  • August 29th – 14 miles, including Kahala Avenue.

White Group by Sam Usman

Another large group, 42 in all, made up the White Group today! Alberto, Paris and I led this enthusiastic group up to the second Beach Park and back, 14 miles. We missed Brother Blair who suffered a leg injury last week.

My “old friends” Nadia and Joyce, joined us for 8 miles. Nikki, Ivie’s daughter and her three friends also joined us for the 14-miler. Nikki, a UCLA freshman, is a fine example of great child rearing by mom and dad. Great job Ivie and Dennis! (Isn’t this what you wanted to say about Nikki, Sam?)

Nelson’s “oasis”, at the turnaround point was the best part of the run. Thank you Nelson for your generosity!

While Paris looked after the runners in the rear, Alberto took the lead as usual and pushed us through our 14 miles. Perhaps the group might be ready for a sub group to accommodate a little quicker pace or we might devise a plan where we let the speedsters “fly free” after a certain distance – perhaps Triangle Park. I am sure the group leaders in their “infinite wisdom” will come up with a plan that benefits everyone.

I was exhausted after the run; the heat and distance took a toll on me. It was a tough day!

Blue Group by Fiona McNeill

Today we missed our group leader Andy however we set out with around 14 runners. Hope all is well with you Andy. Our plan was to complete 12 miles, or possibly 14 depending how the group felt by the halfway mark. Unfortunately, two miles into our run, one of our motivated runners had a nasty fall and as our group was waiting patiently to continue the run, the beginners group approached and leader Norm volunteered to look after our runner. That is when the mighty Blue and Green groups merged as one group and continued the run from the Bark Park onwards. It turned out our runner was OK, and was picked up by her husband. The run turned out to be a fun run, and by the time we got to the 6 mile turnaround, there were 14 eager runners who decided to venture on to the second park (7 mile turnaround). I give them credit; they took the challenge and finished their first 14. Good job and good job to the rest of us who finished a sprightly 12 miles. A good job was done by all. Our groups did well, and shared good spirits and lively camaraderie

Green Group (Beginners) by Rosemary Kyte

Rosemary spoke about the “Collapse Point” (“Your First Marathon”, page 66), and how it applies to our 30-mile week training goal. On Marathon Sunday, Coaches Norm and Rosemary will hold their runners back through mile 16; having them run 20 percent slower than their “talk-test” pace (“Your First Marathon”, page 87 The Race and page 10 Pacing.) Norm and Fiona tag-teamed the Lucky 13s, Norm wisely keeping his run low and slow while recovering from a cold. For our run today, the 15-minute milers did an 11.8 mile course, adding in 18th Avenue after the mile 2 water stop. Rosemary paced the group, which included Joanna (and her loyal dog Ipo), Rose, Scott and Toyin. Tony and Thaddeus joined us at mile 6. Victoria needed to be done before 11:30, so she arrived an hour early to log four miles before the 07:30 talk; a good option as our Sunday miles and sessions get longer. We saw Libby and Gail F. on the course with their group, very close behind us when we made the turn-around at mile 6 (Wailupe Beach Park); and Luanne and her walkers behind them on the course. Our weekly mileage goal for August is at least 30 miles per week; 30-mile weeks prepare us for the marathon. Those, who do more than 30 miles per week, will enjoy a lengthened Collapse Point and a faster talk test pace.

Da Comment Corner

“As Peter says…”

Due to my leg injury, I accompanied Maria B., who is burdened with a bad back, on an eight mile “rehab” walk; marvelous Maria, a native Chilean, who lived in Japan for many years and I walked to the Kahala Gas station and back. Time passed by quickly as we joked, cajoled, and shared many interesting stories. Omoshiroi de shita! (It was fun!)

But, we were in the hot sun for over two and a half hours and after our trek, I felt the result of the oppressive heat. I craved water and felt very fatigued. I thought of all of the runners who were exposed to this very hot weather and recalled Peter’s weekly comment about running in heat – “hydrate, hydrate and hydrate.” Runners, please make sure to drink at every stop and “fuel up” on gels, etc. at “intervals” most appropriate for you.

Have a great week!

See you at the water stops,

Blair