Blair’s Weekly Update 05-08-2011

Doc’s Talk

Dr. Scaff thanked those who participated in the Lei Day picnic last Sunday, saying it was one of the best ever.
He also asked for feedback from those runners who are wearing articulated toe shoes.
Dr. Scaff then addressed the phenomenon of post race collapse syndrome, something a very few of us may encounter this year, and which sounds worse than it is. Since the heart is the most important organ of the body, other body parts make sacrifices to keep it going. It’s imperative to drink water throughout your run. Without enough liquid intake, tissue from other organs will give up their fluids. When you stop running, the heart no longer needs extra fluids and will return them, which can sometimes cause dizziness, nausea, or collapse. So, in addition to drinking throughout your run it’s a good idea afterwards to have a cola or coffee or other drink with caffeine and sugar which will replenish fluids lost during the run.
Next week: The effects of weight and heat on your running.

Table Duty

Thanks to staff leader Tom for the great drinks and food that he had prepared. We truly appreciate your efforts to take good care of us. I remember last year when Tom, not even a staff member had volunteered and staffed the table. Again, thanks, Tom!

Group Reports

Advanced Group by Les Young

(Pace – < 9:00 minutes per mile)

The AG started with 12 runners today. We welcomed Lianne and Tamiko from the “red” group. They wanted to try a faster pace and ran a consistent 9:00/mile pace to the 4-mile mark and turned around with Trevor who finished the North Shore marathon with a 4:43 time. We ran to the 6-mile mark averaging 8:45/mile Shaun turned around at this point. Eight of us continued on the do our first 14-miler for the month. A controlled pace assured the group could cover the distance and feel great after the run. Emphasis was to cover the distance. Speed will come naturally as the body adjust and adapt to the new distance. In two months we should “own” 14 miles. Tomo covered the 14 miles in great form even after just completing the North Shore marathon with a time of 3:43! Time to rest and stay injury free.

Grey Group by Ivie Kumura

(Pace – 10:30 – 11:30 minutes per mile)

21 Greys on a HUMID and overcast day: Andy and Ivie led: Deb, Lance, Hiro, Thomas, Gannon, Bev, Dave, Satomi, Keysa, Nathan, Christine, Todd, Yuko, Kei, Genai, Dennis, Robert (missed some of your names). We practiced our every 2 miles water breaks, similar to the marathon course. Shorter time at water fountains, rather than every mile. Greyhounds ran our course, together as a pack! On humid days, it is very important to hydrate. Key points as we move up another 2 miles next week, let’s avoid overtraining, and the importance of “recovery”. Do not run sooner than 24 hours, the day after your long run, give your body time to rest, recover. Like Adam‘s shirt says, “Endorphins Happen.” I am sure you are all feeling high with our progress! You do not need to train or run every day. You may continue to build your strength (weight or resistance training), flexibility (stretches, yoga), during the week. You may do speed work, on occasion. Speed work is not meant for our Sundays. Don’t pass your staff leaders! Heard me, Dennis? We are trying to keep you at a pace to build our endurance. Good nutrition as we train helps build our endurance (and mental discipline!). What I love about marathons, it’s the “entire process” involved, as we meet our own goals. We will have “recovery” Sundays to break up the monotonous long runs. This month, it will be May 29th (the unofficial marathon clinic day), you could run shorter, or an “easier” pace. We’ll let you know on our schedule, so you’ll know ahead of time.

May Schedule:

May 1st – 6.5 miles May Day Picnic! – to Elepaio and back (quick stops, only for water) total time: 1:11 Total Pace 11:02 Total running 10:30, outgoing pace: 10:39, return running 10:24 Calories burned: 790! (based on male)

May 8th – 8.5 miles (Kahala again, we did LOVE it!) – Total time 1:33 Total Pace: 10:52 Total running: 10:35 11:03 first mile and last mile (ranged 9:45 to 11:24) Calories burned: 805 (based on my setting, female)

May 15th 10 miles we are bumping up, so we will take usual water breaks

May 22nd – 10 miles

May 29th – no official Marathon Clinic

Silver Group by Paris Monti

(Pace – 11:00 – 12:00 minutes per mile)

It was a nearly perfect day for running; a covered sky provided welcome relief from the sun and heat of previous Sundays. We left Kapiolani Park in 16 and returned in 14, having Norman and Marsha turned around at the gas station, wanting to retrace the way just taken; the rest of the group returned to camp via Farmers Road/Kahala. We welcome back Lynnea, running with the Clinic for the first time this year; she just completed the inaugural first North Shore Marathon on May 1. Today’s Silvers were again a mixture of core runners and several new to the group.

We are improving! Our indomitable front-runner Alberto ran close (plus/minus a minute) to our stated 11 minute/mile pace throughout today’s run and we afforded more recuperating walk time after each water stop.

The Silvers Running Plan: The Silvers will increase running to 10 miles on May 15, 12 miles on June 12, 14 miles on July 17 and 16 miles on September 4. We plan on completing some 18-mile runs beginning in October, dates to be determined.

It’s official! The Silvers’ greeting is: U5 – WELL; it stands for Under-5, With Energy Left in the Locomotive (U5 – WELL); it reflects both the Silvers’ goal of finishing the Marathon under 5 hours and the training discipline to accomplish this goal feeling good.


May 1 — 6.27 miles completed in 76 minutes @ 12:14 pace, average running pace = 11

May 8 — 8.33 miles completed in 107 minutes @ 12:50 pace, average running pace = 11

Next Sunday, May 15, our run will be 10 miles, bumping up by two.

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 minutes per mile)

Amid looming gray clouds and a slight drizzle, 22 members started our first 8-mile run. Neither Mother’s Day celebrations nor the inclement weather could hold our runners back. Guru Sam, Staffer Joe, and I led the group to the Kahala gas station and back – roughly 8 miles at a pace of approximately 12 minutes per mile. Ronnie, Barry, Gary, Mike, Dean, Carol, Noe, Sayako, Chieko, Kaleo, Maka, Stacey, Bob, Janelle, Randy along with the staff leaders finished up the run very strong even in intermittent down pours. Guru Sam’s leadership training was in full swing as we asked many of our newcomers to take the lead or act as “sweepers” for the group. All of the “trainees” did very well in Guru Sam’s “tough love” training process. We continue our 8-milers for the rest of the month. Please keep up with your homework runs during the week. Happy Mother’s Day to all of our member mothers!

Blue Group by Pam Iwata

(Pace – 12:30 – 13:30 minutes per mile)

Andy we missed you. There were 10 of us and we enjoyed our Mothers Day run, the weather was perfect, trade winds and a gentle shower of rain. We kept a good pace and followed Blair and Sam, they were kind enough to ask us to join them. We thought it would make too large a group and decided to keep our group small, everyone finished on schedule with a smile our first eight miles and went right on schedule thanks to Andy’s training. See you all next week

Green Group (Beginners) by Rosemary Kyte and Chris Isham

Preparing for a rainy wet-shoe run, Rosemary demonstrated the newspaper-stuffing method for drying out wet shoes. Our weather has been cool lately (for Hawaii), but here’s a shout-out to our friend Jim O. now back training in Alaska who reports that the weather there has just now turned so that can run outside (brrrrrr!). Kathy asked about when and what to eat before a run; you can find the answer on page 35 of “Your First Marathon,” the 1988 edition. A nice Mother’s Day story, Kathy also shared how important running with the Marathon clinic were both her Mom and Dad; and that she and her brother both ran the marathon last year to honor the memory of their Mother. Our Sunday May distance is six-miles, out to Kilauea District Park and back. Our mid week home work remains two additional training sessions, one hour continuous training each session, scheduled with a day off of training after each training day. Our talk-test pace keeps us at the right heart rate for the benefits of endurance training. It is never too late in the year to join the clinic, we’ll find you a pace group and distance to meet your needs. Our primary purpose is to teach, and to put into practice, the benefits of endurance training.

For the Lucky 13s- outstanding job today; Chris emphasized the need to always keep the attitude of “finishing strong,” and trying to focus on good form throughout the run.

Da Comment Corner

Breath of life

While attending a conference in Lake Tahoe last week, I had the opportunity to do a short run along the Cal/Nevada borderline; it was exhilarating! Running at the 6,000+ foot elevation level in clean, crisp, cool air with beautiful blue skies above made it a “spiritual event.” Every breath that I was taking seemed to breathe new positive highs into my body and psyche. My endorphin levels must have been sky high. Imagine, the snow capped “Heavenly” mountains to my left and the beautiful Lake Tahoe to my right – simply incredible!

I was also fortunate to do a quick beautiful run in Renoyes, Reno. The fellow at the fitness center mentioned to run four blocks from the hotel to the river then to turn right and follow the “trail” (laid out in concrete). He mentioned very succinctly to turn right after reaching the river; a left turn would lead to the “not very good part” of town. The “trail” along the Truckee River was scenic and went on and on.

The river at the start was very swift and choppy – a Riverfest was going on at the time with kayak racing (or maneuvering might be more appropriate) as a main event. I turned around at one of the many tiny community parks along the way. Total round trip – 6.86 miles. A quick note – make sure to bring some water as water fountains are few and far between.

World Wide Exposure

I am not sure if all of you are aware but we have readers from different parts of the world – the Czech Republic, Japan, and New Zealand. And of course, we are in various states throughout the U.S.

“Marathoning – the triumph of desire over reason,” from Runner’s World.

Have a great week!

See you at the water stops,