Blair’s Weekly Update 06-05-2011

Doc’s Talk

Dr. Scaff reminded us that this is the fourth month of our training and that our 3 hours 3 times a week schedule should be upped to running at least 4 hours a week, over no more than 4 days per week. With our 30 mile per week base we can finish the marathon. Adding in miles results in a faster time.

Dr. Scaff then discussed the hormonal advantages women have vs. men for running longer distances—60K’s, 100 miles etc. Some of the perks women receive from running (low impact jiggling) include slender legs, prevention or reduction of osteoporosis, and a 30% lessening of cancer of the breast, ovaries and uterus.

Table Duty

Thank you Andy H. for doing such a great job at Table Duty!

First Bus Run

Please be prompt (around 7:15 a.m.) so we might depart on time at 7:30 a.m. (there is no “Doc talk”). We have about 150 runners signed up; fare is $3. For first timers – we get bused to our starting point then run back in to our clinic meeting place. The route is on the actual marathon route so it gives us an opportunity to become familiar with some of the territory.

Please check with your group leader as to your route. Most will be dropped off at Maunalua Bay (across from Roy’s, Hawaii Kai) and run back (8 miles) or take in the Hawaii Kai Loop (additional 2 miles). If taking in the ”loop”, the first “water stop”, the fountain at the at the Hawaii Kai gas station, is not working so carrying a water bottle or bringing some extra dollars to purchase a sports drink would be recommended.

Group Reports

Advanced Group by Les Young

(Pace – < 9:00 minutes per mile)

The AG had 11 runners today. We continued with our 14-mile training run at individual paces ranging from 8:15-9:00/mile. At least half the group already “own” 14 miles. That means they reach the 7-mile turnaround feeling great and finish the 14 miles feeling good. For me and a few others, we got to work harder. It was hot and humid as expected after the storm. I reminded the group that we have to learn to deal with the heat and humidity and not avoid it. They should not be something to deal with on marathon day. Learn now to stay hydrated and experiment with what works for you in terms of water intake, salt intake, and carb replacement. It will get hotter. Some new runners are still running without carb replacement. You cannot run an entire marathon without it. Your body will go after your glycogen stores and once that is depleted, you “hit the wall”. Keep the urine clear and the gas tank full! Don’t forget the sunscreen.

Pink Group by Rosie Adam-Terem

(Pace – 9:30 – 10:30 minutes per mile)

Not another Pink runner to be found this morning, the first of our 12-mile runs for the month of June. Dr Scaff’s talk on the health benefits of running, especially for women, was very encouraging. Who could argue with lower risk of cancer, lower recurrence rates of cancers, warding off osteoporosis, and – something he didn’t mention – great antidepressant effects!?

I ran with the Purples out to Triangle Park and then by myself to the first beach park, where I was joined by advanced runner Eugene who kindly slowed down his pace to run back with me to Kapi`olani Park. Eugene is planning to run the Seoul Marathon at the end of October and he has a Boston qualifying time that he is hoping to employ to get into that race next April. Best of luck to him!

It was already hot when we started out, so hydration was vital today. As Blair pointed out, it will be very important to carry water next week since we’re planning to run the Hawaii Kai loop on the Bus Run, and the gas station near Hahaione Street no longer has a water fountain. Good news though: the gas station at Kilauea now has two really nice, cold water fountains. Thanks!!

Please be on time for the early start for the Bus Run next week: 07:15 armed with $3 in crisp, newly minted bills unless you want to make an additional donation.

Have a great running week,

Grey Group by Ivie Kumura

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

16 Greys this hot Sunday! Staffers: Byron and Ivie started out our group, and home stretch led by runners: Corwin, Keysa, Christine, Lance, Earl, Benika, Gannon, Bev, Dave, gosh I missed some of your names. A couple needed to get home early, and turned on 21st Avenue. It was hot. We are trying to be aware of “injury-proofing” ourselves, so some of us runners gathered, and did post-run stretches, to assist our recovery, flexibility, to run “relaxed”. We shared illiotibial band exercises, core and back stretches/strengthening, and our total body stretches. Hope you all feel good this morning! We did a snapshot of our “pre-weight loss, fine-tuning” our lean machine by September. We will do another one, since we had a smaller turn-out this past Sunday. I need 7 pounds to lose! No wonder my last 2 runs, were “tough”. Didn’t realize how quickly weight accumulates, duh? Whatever your goal, make your weight goal reasonable, and let’s injure-proof ourselves. Train smart (incorporate strength, endurance, flexibility). Don’t forget the proper rest (recovery), hydration, and good nutrition.

June 5th 10.27 miles Overall pace: 12:37 time running 2:07, Running pace, ranges: 9:55 to 11:19
June 12 – 11 miles bus run (taking Hawaii Kai loop), Kahala Ave (again? Yes, since Andy missed it, we’ll do it for Andy)
June 19 – 12 miles Father’s day, do it for Daddy
June 26 – 12 miles

Silver Group by Lynnae Lee

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

The Silver Group set out with its solo faithful leader, Alberto, as other staff member Paris is still off-island. There were a total of 10 runners in our group, a combination of the regulars and some new visitors. Conditions were surprisingly pleasant given the lightening show that took place only 12 hours prior. We were greeted with both sun and breeze for our 10-mile jaunt.

Alberto did a superb job of keeping a gradual pace going up Diamond Head to allow everyone to warm up. We were thankful to find the gas station “exposed” and nearly ready for business. The new water fountains there provided very cool water to quench our thirst. On the return, we took Farmers road and were recruited for a dog search party by a woman driving around looking for her runaway dog. Our pass by the dog park at the end of Farmers did not turn up the missing shiba inu, though the other pups were happy to see us. Everyone finished in fine form in about 2:12, including the water stops. My timer shows that our running-only time was 1:56, for an overall pace of 11:57 (though has been known to be a little off). Either way, we own the 10-mile distance! Congratulations to newbie Olivia who ran 10 miles for the very first time! Keep up your homework runs and make sure to come early next week for our first bus run of the year. (Don’t forget your $3 bus fee.)

Great job Lynnae!

Paris Monti – Reporting from Italy:

I want you all to know, especially the Silvers, that I have not given up on my “U5 – WELL” training. On Thursday, June 2nd, I restarted my training, joining some local runners for an 8-miler, 50% uphill. While my new-found buddies kept on going, I had to stop running a couple of times and walk to catch my breath. Hope to be back in shape in a week or two. I’ll be joining my running buddies, Lino Grappone, Angelo Stanco, etc., again tomorrow at 8:30 a.m. Wish you all a good running day tomorrow.

White Group by Joe Wong

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

So glad Violet was there; I could not have done it without her help. Please get well soon Blair because I am sure we will have a lot more runners to take care next week.

The White Group had 11 runners today. We ran a hot and humid 9 plus-mile course running a smooth 12-13 minute per mile pace. Our focus was to save energy and feel relax. I was very proud of them. They did everything right. Smooth transition at all the water stops. One surfer at Diamond Head said nice things and that made me very happy. A quick note to Barry and Randy – thank you for giving me your “A” game every week. When you guys cross that finish line this December, I will have the biggest smile!!!

Also to Violet, you are an Angel and more. Thank you for taking the place for both Sam and Blair.

Good job runners and thank you.

Gauhar and not Gauhra.

We miss you Sam; have fun in N.Y.C.!

Green Group (Beginners) by Rosemary Kyte

Congratulations on completing our first 12-weeks and the end of our tour with the PTA (Pain, Torture, and Agony). Our training goals change in June, going up to at least four hours a week and at least 22 miles per week with 8-mile Sundays. So, at our 3- and 4-mile an hour paces, we will need to increase our mid-week sessions from one-hour up to as much as two hours each. Sounds like a lot, but with our 12-week base, we are more than ready for it. How best to increase? Try adding 15-minutes each week – 1:15 sessions the first week, 1:30 sessions the next week, and so on; until you are up to two hour sessions or however long you need to get in 14 miles mid-week to add to your 8-mile Sunday session. Remember to take a day off of training after each training day. If we need a fourth training day to fit in the miles, we can go Sunday morning to Monday night (36-hours off) and then Wednesday, Friday, for four training days.

Today, Rosemary followed the Lucky 13s, walking an 8-mile course; joined by Mary, Michelle, Sheryl and Joanie.

Next Sunday, the 12th is our first bus run; we’ll get dropped at 6 miles out and have the options of going 6 or 8 miles to return. Be prompt, busses will start loading at 0720; and be prepared with $3 exact change appreciated.

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.

Da Comment Corner

Great Expectations

When I asked my eight year old son, Zach what he would like to aspire to, he mentioned that he’d like to play in the N.B.A. (National Basketball Association –professional basketball). Coincidentally, he recently started playing in a Pee Wee basketball league and we have been watching the NBA playoffs.

With the same idealism, a chance at running Heartbreak Hill like Rosie A-T, Rosie Spraker, Kozo, Eugene, Les, Steve and many others with the clinic, in the Boston Marathon would be a great dream for me.

Also, playing in the NBA wouldn’t be bad either.

But, for now, helping others to get ready for the marathon and finishing my 14th consecutive Honolulu Marathon is first on my list.
See you all at the Bus Run! Have a great week!

See you at the water stops,