Blair’s Weekly Update 08-22-10

Doc’s Talk

This morning Dr. Richard Ando spoke on Food Allergies, Exercise Induced Anaphylaxis (EIA), and Exercise Induced Diarrhea (EID) aka Runners’ Trots. The percentage of adults with the first two conditions is small compared to the last, but the results can be very severe.

Food Allergies: An estimated 6% of infants and children and 3.7% of adults are allergic to a food or a food additive. Common allergies in children include cow’s milk, eggs, peanuts, wheat and soy. Adults are allergic to these as well as tree nuts, fish and shellfish. Symptoms include nausea, vomiting, diarrhea, breathing difficulties, low blood pressure and hives/rashes. Severe reactions can be life-threatening.

EIA: A relatively uncommon food allergy condition is Exercise Induced Anaphylaxis where hives, itching, shortness of breath and low blood pressure occurs within 5 to 30 minutes after beginning exercise. These symptoms can progress to shock and even death. EIA occurs only when someone exercises within 30-60 minutes of eating certain foods such as wheat and shellfish, but other triggers can be various medications such as aspirin, ibuprofen and other non-steroidal anti-inflammatories (NSAIDS). Any form of exercising by itself or only eating the offending foods or medications without exercising will not cause anaphylaxis. EIA is treated with antihistamines, epinephrine and airway support.

EID: Far more common and usually less dramatic, are gastrointestinal problems. An estimated 20-50% of distance runners have “runners’ trots” with a range of symptoms from cramping to diarrhea during or after their workout. Banish the trots with one or more of these preventatives:

  • Avoid eating for two hours before your workout.
  • Avoid caffeine and warm fluids–this speeds up intestinal action.
  • Limit dairy products or use Lactaid.
  • Limit high-fiber foods in the days before a long race.
  • Avoid artificial sweeteners at least a day before running.
  • Be cautious with energy gels and energy bars. They can contribute to GI problems for some people.
  • Avoid any food that you know causes you problems.
  • Drink plenty of fluids before and during your workout.
  • Know your bowel habits and restroom stops on your route.
  • Wear comfortable loose fitting clothing while running. Tightness around the waste can induce elimination.
  • Over the counter anti-diarrhea products such as Imodium have been shown effective in 70% of triathletes prone to EID.
  • Finally you might consider reducing the intensity or distance of your runs until things are back to normal.
  • If symptoms persist, see your doctor.

Table Duty

Staff leaders Andy and Lilia put together another wonderful “spread” of food and drink for our thirsty and hungry finishers. The pancit noodles were an added treat! Thank you for all of your efforts! Special thanks to Jeff and Byron for their delicious mango bread!

Group Reports

Advanced Group by Les Young

The AG had 10 runners including Mark Admiral returning from an injury and spending quality walks with his wife.  Also back is Lisa who was vacationing in home state Oregon.  While there, she ran a 3:49 PR marathon! Her first marathon with the clinic last year was just under four hours. We did our 16 miler with no problems despite the heat and humidity.  Gotta train in these conditions to survive Honolulu.  Went out at an average 8:30 pace and came back at an average 8:20 pace.  The younger bucks cranked out a blistering 8:05 pace.  Another great run in Paradise.

Red Group by Jeff Beard

I was another hot and muggy Sunday, but again helped by overcast skies & a nice breeze. The Red Group went out to the 2nd beach park for our 14-mile run. As usual, the rest of the group took off like a shot – I lost them after Kaimuki Middle School, and didn’t see them again until I was coming in to the 2nd beach park & they were coming back. They were running well under 9 minutes a mile, as they were ahead of Les and the Advanced Group! I surprised myself by running at a 9:10 average pace, including a 2 minute negative split – it seems that where you run during the week makes a huge difference. In Aiea, I lived on a hill, and my course was fairly hilly, so I was working more on strength and endurance. In Waianae (where it’s FLAT) I’m getting in more speed work, and, even in just 3 weeks, it shows in my Sunday runs – I can run faster and more consistently. Consistency is key at this point in our training – pace, style, hydration, supplements, and water/rest stop duration – everything about how we run should be down by now, so we have a physical and mental plan for December. It looks like we’ll be getting hot, humid weather for a while, so make sure to hydrate during the week, even on days you don’t run – again, consistency!

Pink Group by Rosie Adam-Terem

We had a group of about eight runners today and most did the first 16 of the training season. Sixteen miles is when the running really gets serious and you can feel it in your legs afterwards. Our pace is still a little too variable, perhaps because we have runners of different speed abilities. It is important to stick to the goal pace, however, because that guarantees that you will finish the marathon well. Going out too fast often brings you to the “wall” at mile 18 or 20 with nothing left in the tank for the last “half” of the marathon. The weather today was cooperative: nice and overcast most of the way, but still a bit muggy. Hydration is essential. Please remember to drink plenty of fluids on Saturday as well as during the Sunday long runs.

Would all Pink runners please e-mail Rosie at drrozi@nullyahoo.com so she can make a group list for information-sharing?

Grey Group by Ivie Kumera

Small turn out on Sunday, 8/22, 11 GREYS: Christine, Lance, Lester, Matt (welcome Newbie), Rob, Donna, Eric, Beverly, Richard, Mitchell and Ivie It was much better weather suited for running. We had the breeze, and clouds, just as Matt asked to me order. Weather conditions make such a difference. Thank you all for turning out, and keeping together. Thank you Andy and Lilia for the awesome refreshment stand! Richard (newbie, one of Nikki’s gymnastics coach, was so surprised there were refreshments at the end of his first long run, and he did it!)

We’ll we really did do our “talking” pace, as we shared a lot of stories, like how we could do a run as we travel to different countries, or the best “eating” places, and how we earn our grinds, with our runs. Also, some cross-training shares, like “surfing!” Stay well, safe, and injury-free! Hope those of you who were sick recover, and see you Sunday, Those of you back to school, have a great Back to School week! Rise and shine!

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 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 – 13.61 miles Goal Negative Split, and last: 1st half 11:02 average moving pace (13:02 overall) 2nd half Pace: 10:55 (though we were able to do 9:00 to 10:00 from Diamond Head down!) (12:51 overall) though, with my Garmin stopping when we stopped and talked, it was a 11:22 overall. Calories burned: 1,667. Hope you are all feeling fine on Monday 8/23rd, we tried to keep the pace.
  • August 29th – 14 miles, including Kahala Avenue.

September Schedule

  • Labor Day weekend, no official meeting, but we will arrange something and discuss 8/29, and post on newsletter
  • SEPTEMBER should be 14 miles and 3 days of 9 mile runs, we could do a 16-miler sometime.

White Group by Paris Monti

On a warm and humid morning 35 White Group runners started from Kapiolani Park and proceeded up Diamond Head Road for their weekly Sunday run. We were all smiling, enthusiastic and motivated by the presence of our leaders Blair and Sam. Unfortunately, Sam decided to turn back at Triangle Park to conserve energy for an important tennis game on this day (a careful athlete) and Blair had to cut short his run at the Kahala Gas Station due to a leg injury. The Whites pressed on to the 2nd park on Kalanianaole Hwy, our seven mile destination, led safely and effectively by leader Alberto, with me assisting from the back. With the sewage line renovation work in progress, the sidewalk space is greatly reduced in some parts, making running in this area especially challenging. Running in the restricted space becomes outright dangerous when it must be shared with oncoming runners and bicyclists coming through from the back, at times all happening at once. Our super Alberto, besides leading the way in front also turned to look back, doing his trademark backwards-running while turning in a complete circle, to make sure there weren’t any unsafe conditions.

At the 2nd park, Nelson was running an “oasis” for the runners, refreshments much appreciated by all. Nelson, you are the greatest! Reluctantly, the runners pulled away from the oasis and started the seven miles back to Kapiolani Park. After the Kahala Gas Station stop, few runners decided to become walkers; the sun had risen up above us and the heat and humidity had made running quite uncomfortable. Sorry, I don’t list the runners by name like Blair does. Due to my poor name recollection, my list would be quite short and, therefore, unfair. Coming down Diamond Head Road, running towards our starting point, I counted 22 runners; the weather conditions and some other factors had taken a toll. We had another safe and successful Sunday run completed in 3 hours and 22 minutes; our average running pace about 12 minutes @ mile.

Blue Group by Fiona McNeill

A lot of new faces joined our group today, along with our regulars. In total there were around 24 runners. Our Sunday pace varied a little, however we completed our 14-mile run by 11.15 a.m. Not a bad time, considering our long water breaks at every mile.
We had a steady group of 12 runners all finishing the run within a couple of minutes of each other. Congratulations to one of our new runners Keoki who had never run more than 8.25 miles (Great Aloha Run); but came in strong and surprised himself. I took pictures of him using his cell phone as proof and bragging rights for finishing and doing such a good job.

Reminder – please keep in single file going up Diamond Head, and if possible refrain from using a walkman when on our group run. Safety is our first priority and we all need to be aware of our surroundings at all times. Also, a few of our group members mentioned that as a courtesy to the church, if at all possible that we work on our “bladder control” and try to use the public facilities as opposed to the private facilities; unless of course it is an extreme emergency. The church members have been very pleasant, however we do not want to overstep our privilege. Hope to see all our new runners again new Sunday. Andy, our group leader should be back on board, after spending this Sunday morning competing in a tennis tournament. Hope you did well Andy.

Green Group (Beginner’s) by Rosemary Kyte

Beginners coach Rosemary was away this Sunday, up on the Big Island running the inaugural Rain Forest Runs in Volcano Village. She did the half marathon over a hilly course, under cool, clear conditions that allowed a view of the Mauna Kea observatories on the way out. The elevation change from start to the turn-around was over 600 feet, but the cool weather (54 degrees at the start and 70 degrees at the finish) made for a comfortable run overall.

Da Comment Corner

Athen’s Marathon

Calling all clinic members running the Athens Marathon on October 31! If you would like to be part of an informal “group”, sharing information and of course, taking pictures with our HMC shirts, please contact Rosie Adam-Terem at drrozi@nullyahoo.com.

“Profoundly Prodigious Proficiency to Prognosticate” – Or, how fast will my marathon be?

1. Members can either test their own ability to accurately predict their finishing time; 2. consult with Guru Sam (for an exorbitant fee [just a joke]); 3. or, go to this site, http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm. On the McMillan site, runners need to “plug in” their latest times from 100 meters and beyond; it then calculates and predicts a marathon finishing time estimate for you – info from the book, Marathon, by Hal Higdon.

Have a great running week!

See you at the water stops,

Blair