Feet bigger since you joined the clinic? Blame the running; Dr. Scaff mentioned that running might cause your feet to get larger. Best time to get an accurate foot measurement – at night, after a run.
Alberto, the Gatorade was perfect – just the right combination of mix, water and ice! Mucho es delicioso! Thanks also for the fruits and pretzels. Refreshing!! We missed you with the White Group!
Advanced Group by Les Young
(Pace – < 9:00 min. per mile)
The AG had nine runners today. Mark and Kozo took the group on a 12-mile run averaging 8:30/mile pace. Donis paced me through my first 12-miler rehab run averaging 9:30 going out and 8:45 coming back in. Beautiful day for a run with no sun and a breeze; watch out – my running form is getting stronger.
Red Group by Jeff Beard
(Pace – 9:30 – 10:30 min. per mile)
The Red Group went out for its last easy 6½-mile run this Sunday; next week, we kick it up to at least 8 miles. We were missing a few runners, but were joined by new Clinic runners Cindy & Katherine – welcome! Most of the group missed the Elepaio Street turn, but turned around at the sidewalk water cooler on Kilauea St. – total, a little over 7 miles. They claimed that they stayed close to a 9:30 pace……. Karl caught up with me (he started with the Pinks) at the neighborhood water fountain on Aukai Street, and we ran back to the park, averaging a 9:32 pace – perfect. I cannot stress this enough – these Sunday runs have 2 main purposes – to build endurance, and to establish a consistent pace. If you’re running faster than you can run an entire marathon, slow down! Also – although it was cool, overcast & breezy, it was also very humid – you don’t notice it so much when you’re running, but at the water stops, everyone is sweating buckets – drink more than you think you need. Hope to see you all next week.
Grey Group by Andy Hignite
(Pace – 10:30 – 11:30 min. per mile)
The Greys missed our fearless leader (Ivie) today but we went on a great run starting off with 26 runners. We picked up a couple more runners this week that moved up from the White group (that’s right Sam we are stealing your people). 6 of our runners turned around at Triangle Park to go back for the shoe talk and the rest of us continued on for a 7-mile run. We slowed our pace down just a little from last week and made sure that we didn’t pass the Purple group. We verified that Andy’s Garmin is working fine and our stats below show how consistent we are. 6 of our runners did an extra 1.8 miles at the end by running around Kapiolani Park. We are slowly ramping up the distance and everyone will be fine as long as they make sure to they keep up with their mid-week homework runs.
Schedule for April
April 2, 9, 16, 23: 8 miles
April 30: 8.57 miles
Grey Group Stats:
|Total Miles||Total Pace||Total Running Pace||Outgoing running Pace||Return Running Pace|
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 min. per mile)
We started off with close to forty runners but somehow after the Triangle Park stop, that number dwindled to about half. The Shoe Talk and Grey Group” raiding” (just joking, Andy) trimmed our numbers to half for the rest of the run. We managed a 5.75-mile run at a 12:00 min. per mile pace. Since staffer Alberto was on table duty making the “perfectly mixed Gatorade,” the group was relegated to “neophyte” staffer Blair to lead the group up Diamond Head. Although constantly “harassed” (in good fun) by Guru Sam to slow down, etc., the group made it to the first water stop with everyone still “alive and well”. Guru Sam and Staffer Dwight took over from there (thank goodness) while Blair was relegated to his usual role of “tail end sweeper.”
We start our six-mile runs this coming Sunday so please keep up with your “homework” or foundation runs during the week. No “homework” = no” gas” at the end.
Blue Group by Andy Hirano
(Pace – 12:30 – 13:30 min. per mile)
Hi Everyone, what a marvelous day for running, what I call short and sweet, I hope the shoe presentation went well and everyone got what they needed out of it. We did a short run up and down Diamond Head with the breeze blowing in our hair. Andy let us know what to expect for the next month – six miles. I counted 23 of us if you included little one, Nice to see new and old faces. Going up Diamond head single file was looking great, it also makes the marathoners be appreciated by our fellow men coming in the other direction to have a clear path and not step into the road or dirt while thinking X!Z!!!! thoughts. Please remember to do your training two times during the week, and drink lots of water also thanks for the spread afterwards I always look forward to it. See you all next week.
Green Group (Beginners) by Rosemary Kyte
Rosemary repeated the plan – first twelve weeks are one-hour, three times a week; two mid-week sessions in addition to Sunday. The Green Groups arranged their work outs today to make it on time to the 9:00 a.m. shoe talk at the Running Room. The Running Room will offer 20% discounts twice this year to any clinic members who sign in on the roster at the shoe talk; no discount coupons to keep up with, just sign in on the roster. Clinic members who have heard the talk are welcome to show up, sign-in and be on their way – no need to stay for the whole talk unless you want to. The next shoe talk is 10 April.
Highlights from the shoe talk: The Running Room staff looks for biomechanics (foot strike ankle and arch movement) and next foot shape (high or low arch) to fit you from among stability, neutral, or control type shoes; the goal being an even foot strike. Gaston also talked about inserts, socks, clothing, and body glide. Shoes take a couple of months to break in – about 200 training miles we say at the Clinic – and last about seven months before wear leads to uneven foot strike.
Gaston mentioned the benefit of calf-stretches for plantar fasciitis pain. Rosemary also recommends the acronym R.I.C.E for injuries (she is currently using for her own jammed toe): Rest, Ice, Compression, and Elevation.
We bid aloha to Jim Olson who returns home this week to Alaska; where he will follow our newsletter and continue his training for — not exactly his first marathon but — his first in many years.
Da Comment Corner
Please keep up with your homework! Starting off with good “running habits” will pay off at the end!
A little digression
Congrats to my son, Zachary and his flag football team, the Golden Lions, who won their Divisional Championship this past Sunday!
Have a fantastic week!
See you at the water stops,