Doc’s Report by Andrew Laurence
Dr. Scaff gave the first in a series of talks on nutrition. Today’s topic: Cholesterol.
In the book Know Your Fats” Mary G. Enig, Ph.D, said you can’t eat enough cholesterol to raise the level of cholesterol in your blood. If that’s so, then why are people on low cholesterol diets? The problem is not cholesterol per se; the problem is artery clogging fats.
Cholesterol is a fat, a waxy substance that looks like overcooked macaroni. Cholesterol is a basic building block of life. It surrounds every nerve sheath in the body and is part of the brain and body chemicals such as testosterone and estrogen. You need a lot of cholesterol in order to live, in fact, we need more cholesterol than we can use. Problems associated with cholesterol occur when you get too much of it circulating in your blood.
Statins are a class of drugs commonly used to control cholesterol levels in the blood. Using medicines to control diabetes and blood pressure has been shown to extend life. With statins it is a different story. There is evidence which shows that over time the use of statins can lower libido, however, there is no evidence showing that using statins to control cholesterol in the blood extends a person’s life.
Next week Dr. Scaff will talk about HDL and LDL cholesterol.
Body weight and body mass index are not always good predictors of cardiovascular disease and diabetes risk. Some racial groups such as South Asians tend to accumulate internal abdominal fat (visceral) and may have increased risk without excess body weight.
Thank you Staffers Cliff and Pam for the delicious food and drink at table duty!
Advanced Group by Les Young
(Pace < 9:00 minutes per mile)
The Advance Group of 7 runners did their final official 14-miler today. The faster runners “own 14” at a consistent 8:30 pace. The rest feel more comfortable at a 9:00-8:45 pace. The key is to be able to run the entire distance at “conversational pace”. The morning was hot and humid, but no problem with lots of water and sunscreen. I will out of town from August 03-09, 2011. The group will probably start working on 16-miles. Remember, start at a slower pace till the body adapts to the new mileage. Speed will come naturally down the line. Catch your cold now like I did and stay injury free.
Grey Group by Andy Hignite
(Pace – 10:30 – 11:30 minutes per mile) Piers,
16 Greys today! Byron and I lead our pack out for a 14-miler with an intended 10:30 to 11:00 running pace. We missed Ivie and Max. Our plan was to keep our running pace consistent (not too fast) and our breaks short. We really didn’t do very well on either objective. As we ramp up our distance, our mid week runs are more important than ever. It is a lot easier to keep up your mid week runs if you do it with others so take advantage of the groups that are organizing mid week runs. If you don’t keep up with your training runs … don’t expect to keep up with your group on Sunday. That was the story for the Grey group leaders today. Our group finished strong with all their leaders either lagging behind and/or cutting the run short.
July 3rd – Unofficial Run up Tantalus 10 miles (5 miles up, and 5 miles down)
July 10th – 12.02 miles – Kahala Avenue: Overall Pace: 11:40, total time: 2:17 running pace: 10:30 to 11:24 (we had 2 groups) – Calories: 1,463 (that’s for a male!)
July 17th – 13.36 miles Overall time 2 hours 31 minutes 11:30 overall pace. Our moving pace varied: 9:40 to 11:37. Calories burned 1644
July 24th – 13.67 miles – Moving pace ranged again 9:45 to 11:36
July 31st – 13.67 miles – Running outbound Pace – 10:22, Running inbound Pace – 10:09, Overall Running Pace- 10:17, Total Pace 12:08
August 7th – 14 miles
Silver Group by Lynnae Lee
(Pace – 11:00 – 12:00 minutes per mile)
Today Alberto led 13 members of the Silver Group to the second beach park and back. Tiantian, Laura, Mickey, Lisa, and Andrew, were amongst the regulars. We welcomed Frances today, who was recruited by Alberto, and came in all the way from Wahiawa to run with us! We also saw the return of Lei, who took advantage of her day off to renew old HMC acquaintances – so happy to see her! Both gals are training for their 2nd marathons. Lisa shared with us her enjoyment from the cooking classes she took at Kapiolani Community College. We should put her skills to the test at our next Honolulu Marathon Clinic potluck…orders are now being accepted…
We started out with pretty good weather conditions – a strong breeze, no, it was actually windy, and the clouds were perfectly placed in the sun’s direct path. It seemed atypical of summer, but was definitely a welcome change to the hot conditions we’ve experienced over the last few weeks. We made it to the turnaround (7.01 miles) in 1:31 (12:59 pace) total time. It was about four minutes slower than the prior week, but that may be due to the longer stop at the gas station (who’s counting anyway?). Much thanks to Nelson for his ample supply of Gatorade and snacks – I think we may have finally finished off that jar of goodies. What’s next?
The Silverados returned to home base via Farmers Road – a great chance to say hi to our 4-legged furry friends @ the park. The group finished about five minutes slower than last week. L in the end, we covered 13.8 miles in 3:06 total time (13:29 pace), an estimated 2:36 running only time (11:18 pace). Everyone’s doing great; now let’s try to work on our negative splits! Perhaps we can try Kahala Avenue next week for a full 14 miles.
For those who would like to do a mini-group run during the week, Alberto will be leading a small group on Thursday morning for 10 miles at Tantalus. We’ll meet at the mini park at the juncture of Makiki and Round Top Drive at 5:30 a.m. Please call or text Alberto [781-9221] to let him know you’re coming or if you have any questions.
Quote of the day: “My Garmin did not come with Spanish instructions.” – Alberto, who was trying to explain his difficulty with the device. Excuses, excuses. Isn’t technology only as good as its user? Just kidding Alberto!
Thought of the day: There’s a lot of interesting people in Honolulu Marathon Clinic, so take the time to learn at least one new thing about your running mates on each run. It makes the 3-4 hours pass a lot quicker.
If you have any quote or thought to share, please let me know. We can commiserate together (aka support one another) through our marathon training journey.
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 minutes per mile)
A lively group of 22 runners started off with us and nearly the entire group finished together. The Guru “sacrificed” his body to lead the group throughout the entire 12 miles. Sam, who usually heads back part way due to commitments, after much goading by the group, decided to stay with us for the whole run. Because this was our final 12-miler, the Kahala Avenue stretch was included. 14 miles, here we come (next week)! Let’s make sure we are doing our “homework” runs. Many of our “regulars” returned today which made for a very spirited group – Noe, Jann, Berrie, Gary, Janelle, Violet, Russ, Paul, Norm, Aileen, Rani, Randy, Carolyn, Dean, Saul, welcomed newcomers Paul and Gyna. Apologies if I missed you. Congrats to the group on a great run – we ran the 12-mile route at an average pace of 12:46 per mile and expended approximately 1300 calories.
Please sign up for the Second Bus Run (August 28th) – we get dropped off at the traffic signal past Sandy Beach, start by running into Kalama Valley and through to Hawaii Kai Drive, then reconnect with Kalanianaole Highway back to Kapiolani Park. Mileage – approximately 13 miles.
Blue Group by Andy Hirano
(Pace – 12:30 – 13:30 minutes per mile)
The Blue Group had a relatively small group today, maybe because of the Tin Man Triathlon. The group introduced themselves at Triangle Park with where they do their weekly runs. Welcome newcomers Suzette, Brian, and Masa. Masa heard about the Clinic through the radio station which Maile spoke about the Honolulu Marathon Clinic and its Sunday runs. Masa is visiting from Japan and will be here in Hawaii for about 2 months. A lot of group members run in the Kaimuki/Kahala area and a few join the Tuesday/Thursday group beginning at Ala Moana Park. It’s nice to have some company during the weekly runs. We continued our 12-mile trek to Wailupe Park and back. Andy had to cut his short while the group continued. We will continue our 12-mile route thru the middle of August to allow everyone to feel comfortable. Then, extend another mile out to Kawaikui Beach Park. On Labor Day weekend, we’ll meet at Kapiolani Park at 7 a.m. since there will be no clinic, for those that want to run with the group.
Green Group (Beginners) by Rosemary Kyte, Norm Uyeda and Chris Isham
All of our routes are out and back, so when I was outbound approaching the five-mile turn-around, I got to see Chris and his group being overtaken by Blair’s groups – a great sight, a swarm of a couple dozen runners on the road. And, then again, shortly after we made our turn, we came upon walking coaches Libby, and Gail and Ann and their crew. Walking for nearly four hours, it was yet another hot July Sunday, at least by the time I finished my ten-mile walk. I do recall overcast and welcomed cool trade winds, but the sun was still hot. In hot conditions, we need to ensure we are drinking enough water, at least 10 ounces every 20 minutes. The clinic also offers a bathroom scale at the start; the idea is to drink so much that you weigh nearly the same at your finish. This Sunday did our last ten miles; leaving our mid-week homework of 20 miles to make our total of 30 miles for the week. “We consider 30 miles per week for three to four months before a marathon to be the minimum training required to complete the race safely and comfortably.”; from page 40 “Your First Marathon – Rules of the Road”. For our 15-minute-mile pacers, 20 miles mid-week means five hours of training, divided among two or three sessions. 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 habitual endurance training
The 14 minute Green Group Report – Our condolences to Raquel on the sudden loss of her father in Brazil. The traffic from the Tinman and the end of summer vacations took their toll on attendance and today’s group consisted of Norm, Raquel, Carl and Paul. The 13s and 14s got together at the gas station / mini-mart and took some pictures in the 30 degree Beer Cave https://picasaweb.google.com/nuyeda/BeerCave?authkey=Gv1sRgCLzsxvi589zdMQ#
Time to start thinking about your shoes for the marathon. If possible, buy two pairs now and be free of worry when December comes around. Don’t forget that everyone else might also be looking for their marathon shoes during the November timeframe and your particular style or size might be all sold out. Stick with the same style if your present shoes aren’t giving you any problems. You should also have a good idea of what your marathon wardrobe will consist of
Lucky 13s ran another long 10 today. While we were missing quite a few people, we still had a good sized group, made short water stops and kept a good pace. We are definitely ready for the jump to 12 miles next week. For those not here today, be ready for our 1st 12-miler next weekend!
Da Comment Corner
“Efficient” Homework or Foundation runs – very important as we increase our mileage on Sundays.
Let’s make sure to be prudent or “efficient” on these runs, especially during this period of your training. We might feel a bit more confident as we go longer and have a tendency to “push a little harder”. This might be a formula for injury. Possibly, take it a bit easier on your training; perhaps run a little longer at a slower pace rather than faster. As Advanced leader Les Young pointed out, “you don’t need a 4-6 week setback at this stage of the game”.
Second Bus Run
August 28; fare – $3; farthest drop off point – traffic lights past Sandy Beach, approximately 13.5 miles. Much of the run is on the actual marathon route. (We are running back to the park via Kalama Valley and not climbing up Kalanianaole Highway toward Haunama Bay.) Please sign up on our sheet posted on the bulletin board.
Keep cool and injury free!
See you at the water stops,