Dr. Scaff’s topic this morning was all about heat. After warming up we reach our optimal internal running temperature of 101 degrees. As we get hotter we risk heat exhaustion. The coolant for our running machine is water. We need to replace the fluids expended in running, and to get our stomachs used to taking in water regularly. Running an hour or more does increase our basal metabolic rate, contrary to some reports which were based on shorter runs. Our fat will continue to be metabolized even after we stop running until we eat something. Next week’s topic: Heat exchange.
Thanks to Gail and Ann for the great refreshments at table duty!
Advanced Group by Les Young
(Pace – < 9:00 min. per mile)
The AG had 14-15 runners today. Two runners moved up from within the clinic and one defected from Team Jet. Again we fragmented into smaller groups, each running their comfortable pace. We covered the pace gamut from 8:00-9:30/mile. Some runners are headed for Boston. Some runners are headed for the first North Shore marathon. Jeff Oh is headed for the Tennessee Marathon. They should all do well cuz they did their homework. My back is doing great with a little tightness, but pain-free!! Another month of strength building should get me back to where I left off three months ago.
Red Group by Jeff Beard
(Pace – 9:00 – 10:00 min. per mile)
The Red Group went out with 7 runners this Sunday – a perfect day to run – cool, breezy and overcast. It was still pretty muggy, so it’s important to drink plenty of water. We went out our usual way-too-fast pace – close to 9:00 at times. I pretty kept up with the group until we got to the gas station – I let everyone else take off, and continued on back at a more leisurely 9:30 pace – what I intend to run the Marathon at. We need to practice going OUT at a 9:30 (our goal pace) – then, if we have the energy, come back in faster – the whole goal of the Marathon is negative splits.
Pink Group by Rosie Adam-Terem
(Pace – 9:30 – 10:30 min. per mile)
The Pinks were a small group this morning, just Amanda, Holly, Rosie, and returning runner Joy. Because of training for other races, the first three of us did 11 miles today, but our actual clinic goal right now is only 8 at a 9:45 – 10:00 pace. We had great conditions today and our small group was able to chat the whole time. Good luck Divas in the half-marathon next Sunday!
On a personal note, as I head out to Boston this week to run in the marathon for the first time, I’d like to express my sincere gratitude to HMC. In my five years with the clinic, I have benefited from learning Dr. Scaff’s methods, Blair’s tutelage and encouragement, and the endless companionship and support of my running group. Without all of you, I know I would never be doing the Boston Marathon. So Mahalo nui loa!
(10:00 – 11:00 per mile pace)
Grey Group by Ivie Kumura
(Pace – 10:30 – 11:30 min. per mile)
Grey Update Goal – No Injuries, Lovin’ Every Training moment, and if all goes right, a Sub 5 hour marathon: (Pace: 10:30 to 11:30)
27 Greys this Sunday! WOW! It’s been so much fun, meeting new Greys, and seeing some Greys move on, etc. Welcome to the new group, the SIilvers, led by Alberto and Norm. Staffers this Sunday: Andy, Byron, Lilia and myself. Some of the GreyS this week included: Dr. Rob, Hiro, (AKA Big Island, Superman ‘Hero’), Satomi, Genai, Gino, Lisa, Jan, Erik, Franklin, Lance, Bev, Alex, Nathan, Marsha, newbies: Yuko, Kei (ko), Karen, Deb. Some GreyS did 4 miles to attend the Shoe Talk, chaperoned by Byron and Lilia. Andy did his “mini” Shoe Talk at Triangle Park (Medal of Honor Park), the importance of the “right shoe,” fit, if insoles are needed, how often to “change” your shoes, and the right socks. Talk about reaping more benefits from our distance training, Dr. Scaff added to minimally run that magic hour is increasing our BMR (Basal Metabolic Rate). Marathon training helps us continue to lose weight, even while sitting! I love that concept. Reminder to hydrate, and do not over exert yourself, or stay out in the sun day prior to our long run. We do not want to add to our risk of dehydration, heat exhaustion, early glycogen depletion for our Sunday run. See you Sunday! Show off your new shoes to us! Did you buy fast or distance shoes? Erik (AKA Forrest Gump, “He kept running….”)
March summary: 6 miles Average Total pace: 11:53 Total running pace: 10:36 outgoing pace: 10:39 Return running pace: 10:33
April 3 – Total Miles: 8 miles missed TOTAL Pace Total running pace 11:00, outgoing pace: 11:09, Return running pace: 10:20
April 10 – Total Miles: 8 miles TOTAL Pace 12:07 Total running pace: 10:39. outgoing pace: 10:36 Return running pace: 10:43
April 17 – 8 miles (we will try to get the TOTAL pace down to about 11:30) Not sure, can we do it?
April 24th – 8.5 miles (we will take Kahala Avenue) – we will be easier on the pace, since it’s a longer run
Silver Group by Paris Monti
(Pace – 11:00 – 12:00 min. per mile)
The New group announced in last week’s Weekly Update debuted today as the Silver Group (not the Blanco Group as mentioned). Long-time staff leader Alberto has been designated as the pace-setter, but substituted in his absence by myself and Norman K. For this inaugural run, 17 vibrant and energetic runners joined the Silvers. Among others (I can’t remember everyone name) Russ, Guy, Lei, Janet and Lisa did take part in our group. We were honored to welcome a very young runner, 7-year-old Gyo accompanied by his father Toshi from Japan. Young Gyo stood firm right behind Alberto for most of the run, except during the last mile, when he sprinted ahead with his father and a couple of others. The outstanding distinction of this run: The Silvers started with 17 runners and finished with 17, in a more or less compact group. We completed this inaugural run of 6.4 miles at an average 11 minute/mile pace.
Viva the Silver Group!!
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 min. per mile)
Initially there might have been a little “separation anxiety” (the split within our White Group ranks due to the creation of the Silver Group) but Guru Sam and I “held back our tears” and led a groupof 22 runners for a 6-mile run. Special thanks to our good friend and member Xavier, who helped lead this great group. While the Guru and Xavier took many of the group to do the full 6-mile route, Blair and a hand full of runners cut short their runs to attend the shoe talk. 10 year old Emily, along with mom, Jane and dad, John, “mysterious” Aileen, Colette, Kerwin and a few others whose names I must remember for next time, were among the shoe talk attendees. We have to excuse Emily and family from next week’s clinic as she is having a party to celebrate her 11th birthday! Congratulations!
BOOOOO…lost more than half to the Aberto and Paris group. Blair we should be proud of our group – we break in the newbies in for other groups. Last year it was IVIE! We should call it the marathon training farm… Bro lost you at Triangle Park – usual excuse of yours was the Shoe Talk. Xavier my French buddy and 8 new rookies did an easy 6 miles trek.
Blue Group by Pam Iwata
(Pace – 12:30 – 13:30 min. per mile)
HI everyone, we could not have asked for a better day to run if we had ordered it, the trade-winds were fabulous, there were 17 of us and we did splendid going single file up Diamond Head. Andy mentioned the shoe clinic and our mileage for the rest of the month – six miles. Please mark your calendar for the picnic it’s always lots of fun. I always go for a short swim after the run, anyone interested please let me know, it feels so good after our run. One other thing to mention, it’s good to know what it going on at the park on Sunday so that you can plan your parking in advance.
Green Group (Beginners) by Rosemary Kyte
Norm took the Green / 13-minute group out today for a 4.3-mile run to the Medal of Honor Park and back. The overcast skies and cool breezes made for a relatively easy run although the group was exceptionally large with only one main group instead of the usual two or three subgroups for the 13-minute milers. Even though the weather was mild, we still need to drink water at each stop. A minimum of about 5 to 6 gulps of water per stop would be a good starting point with each runner adjusting to his or her personal requirements. Because of the AIDS Walk next Sunday, try to park above Paki Avenue on Noela Street so that you can avoid being trapped in the parking lot after your run.
Da Comment Corner
Congrats to all of the clinic members who are headed for the Boston Marathon next week! Our Pink Group Leader Rosie Adam-Term qualified after taking up running seriously through the clinic only five short years ago! (I remember how mentally tough she was when she first started with the White Group.) Other clinic members Steve Williams and Rosemary Spraker (now living in Virginia) join Rosie in Boston – congratulations! From all of us at the clinic, have a safe trip and also a fantastic trip!
The Shoe Talk
Assistant Manager Gaston was again a wealth of knowledge and a very impressive speaker. Gaston’s training and the accomplishment of five marathons (all in 3 hours or less) give him much deserved credibility when discussing the “art of running.” I have attended the Shoe Talks for the past 14 years and I always learn something new every year. Approximately 60 members were in attendance for the second talk.
Clinic Picnic by Peter Garcia
May 1 is the date of our first HMC picnic; we encourage everyone to attend and ask attendees to bring something, such as salad, dessert or main entrée to supplement the chili and rice that we will furnish. We will also furnish the soft drinks. Please bring your families! The cost is $1.00 per person; children 12 and under are free. We will have some lucky number drawings for the 13 and older participants.
Our Membership Grows
Nearly 800 members are receiving our updates. I am always receiving great positive feedback about our weekly newsletters (even from former clinic members). Please thank your staff leaders for their contributions toward spreading the clinic’s weekly message.
Please keep up with your homework!
Have a fantastic week!
See you at the water stops,