Dr. Scaff began his talk with some housekeeping reminders:
- Run in a single file, especially up Diamond Head Road.
- Earphones are alright to use in the park where you can zone out in relative safety, but don’t take them on the road where they can distract you from traffic.
- If you’re running with a stroller, use a tether to avoid letting it–and your child– go zooming away from you should you fall.
He then reminded us of the importance of 1 hour, 3 times a week training to bring both fast and slow twitch muscles into play. And he added that our body is still in fat burning metabolism even after we stop running–until we eat.
Thanks to Chris and Suzette for the great refreshments at table duty!
Second Shoe Talk
Let’s hear Assistant Manager Gaston of the Running Room give us the latest on foot ware and foot care. Group leaders – please schedule your runs accordingly. A good discount on shoes offered to attendees.
We are very pleased to announce that a new group has been hatched – the “Blanco” group led by Alberto and Norm K. fills in the pace gap between the Grey group and the White group. Their pace will be between 11:00 – 12:00 minutes per mile. Please join in!
Advanced Group by Les Young
(Pace – < 9:00 minutes per mile)
The AG had 13 runners today. We all did a 12-miler at our own pace. Again, the importance of pacing was emphasized. I talked about the need to run symmetrically making sure both halves of your body is contributing equally to the run. Favoring one side will wear down that side when running long distance. I talked about Dr. Scaff’s body check method utilizing the Green, Yellow, and Red light indicators. As you are running and keeping check of your form, do a periodic check of your body condition from the head down to your toes. If the body part is OK, give it the green light to continue. If something is not right i.e. feeling a little dizzy, stiff, or sore, than slow down with caution at the yellow light. Be prepared to stop if the condition goes bad, red light!!! The weather is going to get warmer so I insure I have enough salt in my system by consuming a little more salt in my diet. Be careful here, I you have a high blood pressure problem too much salt will spike the problem. Salt intake is an individual thing you have to work out for yourselves and if needed, a consult with your doctor. Remember, run symmetrically, run efficiently, run with economy of motion, run quietly, run relaxed, and stay injury free.
Red Group by Jeff Beard
(Pace – 9:00 – 10:00 minutes per mile)
The Red Group swelled to 9 people this Sunday! I hope we keep up this size – it’s nicer with a real group. We went out for our first 8-mile run – it was a nice day – for the beach! – the light breeze helped, but it was warm and humid – remember to drink more water than you think you need. The Red Group is still having trouble sticking to its 9:30 pace – most of the runners took off and finished (I’m guesstimating) at around a 9:15 average, maybe faster. I’m still having back problems – I lost the group before we got to the gas station, and I didn’t see any of them until back at the park – averaging around 9:30/9:40. It looks like we’ll have a hot summer, so get used to hydrating often, especially as we do our longer runs
Pink Group by Rosie Adam-Terem
(Pace – 9:30 – 10:30 minutes per mile)
Just four stalwart Pinks ran together today, joined by Canadian friend Roxene. Bill led the group consisting of Hiro, Nathan, Rosie and Roxene on an 8-miler in muggy conditions. Bill paced us perfectly (no Garmin required!) and we did our run at an average of just under 10 minutes/mile. We are aware at this time in our training that we need to focus on the long slow run (LSR) concept, building the distance and stamina base we will need for our marathons. This is just the beginning!
Roxene is returning to Canada next week and her next event is a half marathon, so today she ran 14+ miles at a nice LSR pace. Rosie is grateful that she got into the Boston marathon, so she ran about 19 miles today as her last LSR before tapering for the big event on April 18th. Several Pink runners, including Amanda and Holly will be doing the Diva half marathon on April 17th, so we wish them luck and lots of fun. The inaugural North Shore marathon on May 1st is attracting other Pinks, including Anita who also plans to do the Honu half ironman in June. You go girl!!
Our schedule is an 8-mile run on Sundays through April, bumping up to 10 in May. Please remember to do your “homework” of at least two one-hour runs during the week.
(10:00 – 11:00 per mile pace)
Grey Group by Ivie Kumura
(Pace – 10:30 – 11:30 minutes per mile)
28, (G8ER than 20 GR-8Ts) ran single file this past HOT Sunday. Andy, Byron, Lilia (thank you Lilia, for keeping us safe) and I sure love our ‘pack! Some of our runners included: Todd, Christine, Kathleen (go Diva run, good luck!) Satomi, Joe, Erik, Bev, Dave, Jan, Gannon, Franklin, Melanie, Gino, awesome newbies included: Alex, Lisa (another Diva!), and Hiro. Welcome back, Joan, and Nathan (from 2005!). Dr. Scaff explained the reason for that “magic hour” of running, the “aerobic” or “fat-burning” zone. What is that aerobic pace? It is running so you can hold a conversation, the “talk” test. Talking does mean in any language. Do you know, Alex can speak, Romanian (language of romance), French, Spanish, English, and a little bit of Arabic? We release those intoxicating endorphins with our aerobic runs, our runner’s high, when nothing in the world can stop us, or annoy us, and everything is funny, that “giddy,” gr8t attitude kicks in!
We are running our route, and pushed up another mile to 8 miles this first Sunday of April. Andy pointed out the ‘pit stops’ and reminded us of training for runs, and avoiding / planning less toilet breaks as these cost us minutes for our marathon. Explore this aspect during training. This means, finding out what you can eat the day before, when your last “bite” should be the day before, how early to wake up prior to the runs, etc. breakfast, etc. I can testify to this! This is my routine. For me, my last meal should be 5 pm night prior, if I want to be out the door 7 a.m. the next morning. However, I could not resist a potluck, wine-pairing, good company (parents of Iolani School) Saturday night. I anticipated potty stops from the rich food, and a chance of dehydration from alcohol for my Sunday run. As expected, potty stops, and needing to hydrate more than expected. Andy couldn’t wait to out sprint me for the last .5 miles, I had to leave Andy, and Andy said, “Again?” Andy though beat me, didn’t enjoy an uncontested win. Yep, okay, rest of marathon training season for me, my weekend, parties only Friday or Sunday. Guess Saturday lunch is okay! See you all Sunday, let’s talk more!
April 3rd – almost 8 miles (7.9 or so) – running pace averaged 11 minutes (first half 11:09). last 2 miles pace 10:20 (oops), if we lost some of you, so sorry! We’ll have better Garmin tracking next week. 3 of us took in an extra mile around Kapiolani Park
April 10th – 8 miles again concentrating on consistent pacing. If you are interested in going to the Shoe Talk, which starts at 9 a.m., we suggest you going to Triangle Park and back (4 miles)
April 17th – 8 miles practice ‘shorter’ water breaks at 2-mile intervals
April 24 th – 8.5 miles – we will take Kahala Avenue
(Pace – 11:00 – 12:00 minutes per mile)
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 minutes per mile)
We had about 26 members starting off with Alberto, Paris, the Guru and myself. Many of our runners were returnees like Violet, Liz (without Dana; we miss you), Russel, Gary, and Eric. But, newbies like Stacey, Helen, Maya and others were also part of our group.
We started a new 6-mile trek that led past Triangle Park – we turned right on 22nd Avenue till we hit Kilauea; the group then trotted down Kilauea until we veered right on Elepaio. We “coasted” through Elepaio, which curved and meandered through the Kahala neighborhood, then ended up back at the Triangle Park water fountains. A lazy, conversation filled run up then down Diamond Head with a short finishing kick to our meeting place, completed our first 6-mile run. Congrats to everyone on great job!
As mentioned, we thank Alberto and Norm for taking the lead in the formation of the “Blanco Group”.
Shoe Talk this Sunday!
Blue Group by Andy Hirano
(Pace – 12:30 – 13:30 minutes per mile)
Wow, what a big jump in our group of joggers 31 if my count is right. Welcome one and all, those of you that moved up and those of you that are new. We are happy to have you. This year seems to be a exceptionally friendly group of people which makes it a lot more fun. Our first six miles and we all did well, little bit warm, but we all finished in good form. Please remember to drink enough water. As Andy said the schedule is posted and we will stick to that for the next year. This month will be six miles, and training one hour two times during the week. I believe there will be another shoe clinic scheduled this Sunday for those of you that missed the last one. Aloha and see you all next week
Green Group (Beginners) by Rosemary Kyte
The Green Groups got to put Dr. Jack’s pacing talk to practice today, taking the same distance as before (four miles) and applying it to the dreaded Diamond Head hill. Congratulations to all today, including Pam Sakuma who paced herself so successfully that she ran her very first sustained continuous one-hour **and** made it up and over Diamond Head – both ways – running the entire way. Yes, pacing is everything and with the right pace there’s no limit to how far we can go. Mid-week homework is two additional one-hour training sessions; making sure to have a non-running day after each training day. Training builds endurance and the off-days build muscle and joint strength.
Da Comment Corner
My family and I spent last Christmas with my in-laws in the Sydney, Australia suburb of Miranda. During the three weeks there, I spent many mornings at the fitness center located next door – thank you Ruth (mother-in-law), for the short term membership. As a creature of habit, I always started my gym routine on the TrueStretch, a stretching apparatus which reminded me of a torture cage without the sharp spikes. Anyway, after my casual stretch, I head off to do some upper body “conditioning,” do a few leg lifts, and then mount the treadmill for my “mini homework run” (a 10-minute cardio workout – give or take 15 – 20 minutes, depending on my mood that a.m.).
I enjoyed my early morning “alone time” with me and my body while my wife and son slept in. But, the best part of my “Aussie day” started right after the “workout” and a quick shower – my daily morning “cuppa” (cup of coffee) with my father-in-law at the CookieMan Cafe at the nearby Westfield Mall. The coffee vendor always made the “perfect” cup of “flat white” for my persnickety and always discerning father-in-law, Jim. A “perfect” little cookie accompanied our coffee. We talked about almost any subject under the sun from global warming (which Jim did not believe in) to the biomechanics of running. Jim was like a “human Wikipedia.” Jim was a microbiologist and discovered the world’s first germ free mice and lectured around the world on this subject. He was also related to Dr. Livingstone of “Dr. Livingstone, I presume” fame.
I will miss my discussions with Jim… Jim passed away a few weeks ago. After battling cancer for over a year, he succumbed to the disease. .
So every time I am on the TrueStretch apparatus at my gym in Waikiki, I am reminded of my “morning cuppa” with my kind, gentle and beloved father-in-law and friend, Roderick James McNeill.
*When Jim used to visit us in Hawaii, he always enjoyed his Sunday walk and interaction with the “HMC family” while Fiona and I ran.
Please keep up with your homework!
Have a fantastic week!
See you at the water stops,