Dr. Scaff reflected on the current outbreak of cholera in Haiti and how a similar situation in the Philippines years ago was taken care of with little funding and a lot of common sense. He saw parallels with the current increase in cases of obesity, Type II diabetes, and heart problems which are treated with surgery and medication when many cases could be prevented altogether or held in check with a sensible diet and exercise three times a week.
Staff leader Hao and family, thank you for the great food and drink at table duty. Your daughter is beautiful! Great job, Hao and Sal!
Advanced Group by Les Young
The AG had seven runners today including guest runner Heather who is running her first marathon. The regular AG runners each ran 20 miles at one’s own pace. The goal was to cover the distance and end up feeling strong enough to run another 6.2 miles. The key to accomplish this is correct pacing for the entire 20 miles. Running at too fast pace will burn you out coming out of the Hawaii Kai Drive loop. It was a very hot and humid day so proper hydration was the key to avoid cramping. Heather really started the run with Nick from the Red Group. She joined the AG at the 8-mile mark and stayed close behind. She started closing the gap steadily and caught us at the 14-mile mark. All that work took a lot of energy out of her and taught her a valuable lesson: Never run someone else’s race (pace). The AG finished strong from the 16-mile mark. I stayed with Heather and paced her into the finish. This gal is capable of a sub-4 marathon
Red Group by Jeff Beard
The Red Group (me!) went out to the first beach park for an easy 12-mile run (I tanked pretty badly in the 30K last week – nasty chest cold that just won’t go away). I’m still congested, achy/sore all over, but I was still able to average sub-9:30 the whole way – a good sign. I noticed that a lot of people who had done 18 last week (30K or with the Clinic) were doing 14-16 this week – might want to cut that down (10-12) after a long run…
As Doc said, we’re as fast as we’re going to be for the Marathon – right now, we should just be building/maintaining strength, and working on our pace, hydration/replenishment techniques. In this humid weather (could last all the way up to the Marathon), drink all the water you possibly can – I notice that runners who think it was a “cool, breezy run” are sweating BUCKETS at the water stops! I lose 6 pounds on a long run, and I drink at every water stop….. Hope to see you all next Sunday.
Grey Group by Ivie Kumura
GREYS divided into 2 groups, this HOT/ grueling (per Andy) day. We had a group doing 14 miles, and another 16 miles. 14-milers were for some of us who did the 30K. This was a recovery long run, Ivie, Donna, Joe, and Dennis. 16 miles were those who were continuing on their schedule, and also those who did the PFC 30K and had “more in store!” Horatio, Andy, Christine, Serena, Adam, Dave, Bev, Rob, Pierre, Sachi, Keoki, Henry (hope I got you all. If we missed some names, you are not “chopped liver!”) It is great to have Andy back with us! We missed you, Andy! He spent time in Oklahoma to see his mom, who endured 3 years with her breast cancer (though was told that she would have only a few months). Andy, I told you that I would run the PFC for you and your mom, since you had to miss it. You and your mom helped sustain me! Horatio (Max) says the 16-mile trek was very hot. It reminded us to keep hydrated, not only the day of the run but the days right before the run or the marathon. How hot was it? Hot enough for Max to “lose his shirt.” He also thanks Pierre for the stretching exercises.
Some stories to share from the 30K P.F.Chang race – Adam, we missed you this last week, since you were long done before we hit the finish line. Adam finished in 2:51! His tip – negative splits! However, his negative split, was something else! His 2nd half was 16 minutes faster than his 1st half. He used a heart rate monitor. He was able to push it on his last 4 miles (average pace: 8:12)! I used a Garmin for the first time, and I found this very helpful; it kept the guesswork out of my pacing, and clear my mind, (like reason for running)!
The 30K really helps with finding out what works – the proper attire – found areas that chaffed, or “bled;” timing – waking up, eating, etc.; another timing issue – if you do want to get your flu vaccine, take it well in advance, you’ll need at least a few weeks for your immune system to be “covered” for the marathon. Some may experience a low grade fever (even body aches) a few days after the vaccination.
We are so excited to have “:Who Dat” Gerald from sweet New Orleans and Aki from Japan join us in December for our marathon clinic! Aki will run the marathon, and Gerald will let us know if “it’s a go.” We complain about our heat, at least we can run! Aki had to stay indoors due to a typhoon!
- OCTOBER 31st – 14 and 16 miles – 14-milers did a 10:31 average pace, until 11 miles then we did our “mosey” our last mile, even walking to a 20-minute pace, we “drove it home” running 8 minute to 9:30 pace (not too smart, if you are hurting, today). Dennis stuck with me, hmmm, it will be a close marathon!
- NOVEMBER 7th – 16 miles – if we are all up to it!
- NOVEMBER 14th -16 or a 20-miler for those who want to get a 20-miler under your belt. If you do a 20-miler, it will be at a very comfortable pace, and really taking in our stops. NO INJURIES, please! 20 miles will not be a push. GOAL: to just familarize yourself with the Hawaii Kai Drive “loop.”
- NOVEMBER 21st – 12 to 14 miles WE START TO TAPER – oh, what we all deserve! ENJOY
- NOVEMBER 25th – 10 miles (Thursday) Turkey Trot
- NOVEMBER 28th – 10 to 12 miles
White Group report by Paris Monti
Another FUN, FUN, FUN Run. We started out with a group of 29 enthusiastic runners and returned to camp (Kapiolani Park) with about a dozen, all the time headed by our energetic Alberto. As usual, various reasons prevented all runners to complete the whole 16 miles scheduled for this day. Our indomitable leader Sam provided indispensable cheer till his turnaround at the gas station. Unfortunately, our inspirational leader Blair was also forced to cut short this run at the Kawaikui Park, having a prior commitment to attend. Eleven runners made it all the way to the Holy Trinity Church, our eight-mile turnaround for this run. Nelson K. joined us just before this point, having preceded us with another group. As usual, now expected, Nelson and some other good Samaritans were at the Kawaikui Park to provide very much appreciated refreshments and Halloween treats. The weather, while not ideal for running due to the heat and humidity, wasn’t too bad and all runners fared reasonably well. We completed this run in 3:42, including water stops. Running was done at an average 12-minute pace.
Blue Group by Pam Iwata
We got another 16-miler under our belts, and from all accounts everyone is handling it splendidly. Once we hit Kahala we could feel the trade winds and it made a huge difference. Andy had to turn back at the six mile as he had commitments, also Fiona at the seventh. Everyone else continued to the turnaround point at eight miles. We were a small group ending up, as even I left at the 8th. I had run in earlier. Andy filled us in on how all the Halloween traditions got started, and those of us that had other traditions for this time of year joined in and shared. Two more 16-milers and then we will start to taper down, the marathon is only weeks away. It was mentioned not to run more than 16 miles for your one time long run which we do with the clinic, but to try and run during the week the recommended homework. That’s all for now folks, see you next week at the clinic
Da Comment Corner
Part werewolf? (A post Halloween tale [reprised]) by Blair Hoashi
During my one of my early morning runs, which includes running up and around Diamond Head, I noticed a bright, full moon peering at me from its apex. The moon seemed rather strange that morning – I noticed an eerie glow about it. As I was climbing Diamond Head on Monsarrat Avenue, I noticed the moon was unusually bright and full of luster and, it appeared to follow my progress.
As is usual on my route after having climbed and rounded Diamond Head on Monsarrat, I do a loop around the outer edge of Triangle Park and turn up Kahala Ave. So, when I made that right turn onto Kahala Avenue, this huge, luminous moon was directly in front of me at about a 70 degree angle. I was mesmerized by the fullness and brightness of the moon as it appeared directly in front of me. In making my way up to the Diamond Head lookout, I noticed my pulse and strides were getting steadily faster and faster. I seemed to be in a “trance like” state. I was “sprinting” up to the lookout at a pace not usually registered on my GPS watch. I’m sure my “Garmin” was going haywire because it was not used to such speed changes – 11:00, 10:30, 10:00, 9:00, 8:00 and 7:00! All this time, this huge illuminating full moon was “staring” directly at me. Then, all of a sudden, I stopped abruptly, “hunched over,” and gasped for air while trying to regain my senses. My legs felt like soft pretzels. A cluster of clouds had covered up this mysterious moon and I was out of my “trance.”
Was this a coincidence or did the “ghosts of improper pacing” or the “dark spirits of the unrealistic ego” reappear within my psyche, yet another time?
Awoooo! (It’s supposed to be a werewolf’s howl.)
Turkey Trot – Thanksgiving morning
A tradition for the last 20+ years, the clinic has sponsored the annual Turkey Trot, a ten-mile run that tests a runner’s ability to stick to a pace without the benefit of any timing devices. Runners’ predict a finishing time for the ten-miler and the closest to their predicted time wins a prize. Aside from participants, volunteers are needed. Please sign up on the board if you are available.
We received an “Aloha” from Don and Annette from “down under” in Otaki, New Zealand.
Take it easy on your “homework” runs and make sure not to over train! Let’s be injury free until the marathon.
See you at the water stops,