Blair’s Weekly Update 08-07-2011

Doc’s Report by Andrew Laurence

Correction: In the 07-31-11 Doc’s Report, we said that “The problem with cholesterol is not cholesterol per se, the problem is artery clogging fats.” Clarification: Although the substance clogging arteries is called “artery clogging fats”, that term is a misnomer. Fats don’t clog arteries, cholesterol does. So the problem with cholesterol is when there is too much in your blood, but the cholesterol in your blood does not get there from the cholesterol in the foods you eat.

We all need a lot of cholesterol. People without enough cholesterol at an older age get dementia. But we can’t eat enough cholesterol in foods to raise the level of cholesterol in our blood. So how did the concern over cholesterol begin?

When people started learning about atherosclerosis it was discovered that there was a greater risk of heart attack when the level of cholesterol in the blood was 220 – 240. The risk doubled at 240 – 280. People are 4 times as likely to have a heart attack with a cholesterol level of 280 than with a cholesterol of 220 or less. But not in all cases. Some people with cholesterols of over 280 live to be very old and never have a heart attack. Other people with cholesterols of 180 have heart attacks at an early age. So what’s going on?

All cholesterol in the body comes from the liver. The liver produces cholesterol and also all dietary cholesterol goes through the liver.

It was discovered that there are transport mechanisms called lipoproteins (LDL, VLDL, and HDL). These are proteins that pick up cholesterol and carry it from the liver to other parts of the body. The problem with cholesterol is when extra cholesterol builds up in the arteries, but the lipoprotein HDL attaches to cholesterol and clears it out of the arteries.

The probability of premature coronary artery disease is virtually zero for:
– Men who have an HDL cholesterol of over 50; and
– Women who have an HDL cholesterol of over 60.

The key thing to remember is that you want an HDL/Cholesterol Ratio of 4 or less.

Don’t worry about lowering LDL, concentrate on raising your HDL. With an HDL/Cholesterol level of 4, LDL becomes unimportant.

August 7, 2011
Dosage generally applies to drugs or supplements, but it is time to think of exercise in a similar way. Ongoing research finding suggest that a dose of just 30 min a day on five days a week can significantly reduce heart disease risk.

Consumer Link
Little Exercise Beats None
Dr. Scaff recommended everyone read more about nutrition on Dr. Alan Titchenal’s “Got Nutrients?” web site:

Table Duty

Staffer Byron set up a fantastic “spread” at table duty! Much Mahalo!

Group Reports

Grey Group by Andy Hignite

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

18 Greys today and our leaders (Ivie, Max, Byron and I) were all back in full force! Byron missed the run because he had table duty. Thanks Bryon for the great goodies. I especially liked the watermelon. Ivie is recovering from a cold so wisely only did 6 miles. Last week we tried to keep our running pace consistent and our breaks short but we failed. So this week we stuck to just one goal. Keep our pace down and consistent on the way out. This time we achieved our goal. We kept a reasonable consistent pace going out and felt good enough to pick up the pace coming back in. We also kept our group together much better. Many of our members are doing the marathon readiness series. Enjoy your run but remember, they are a readiness series not races. Save the best run for the marathon. It is up to you if you participate in the readiness series. The Grey group does recommend that our members do the PF Chang 30K in October. It is a great test of “Am I ready for the marathon”?

Silver Group by Lynnae Lee and Paris Monti

(Pace – 11:00 – 12:00 min. per mile)

Today our faithful HMC staffer Alberto led 9 members of the Silver Group to Kawaikui Beach Park and back. The group consisted of mostly regulars – Tiantian, Janet, Mickey, Steve, and Lisa. We were also joined again by newbies TC and Nina who are training for their first marathon this year and slowly trying out the different HMC groups to find what works best for them. Conditions were pleasant starting out – breeze and the all important cloud cover. Alberto kept a pretty even pace going out – a good sign for a possible negative split today. We got to the turnaround in 1:36 total time (13:42 pace). As usual, Nelson was there with his ready supply of salty treats and really powerful Gatorade. Thank you!

We were revved up to attack the second half of the run, though we felt the heat coming on. But the Silverado’s were not deterred, and remained committed to return via Kahala Avenue. The group wanted to practice along this most treacherous part of the marathon route. This is the advantage HMC’ers have compared to other runners. We get so comfortable on Kahala Avenue when most others run out of energy. This is the place where HMCers will end up passing others – trust me, it will happen. Fortunately, the breeze was pretty steady on the return (as was the sun). After the last water stop, the remainder of the group (Alberto, Mickey, TC, Nina, Steve, and Tiantian) went on a pace of ~10min/mile and finished like champions. Although that ending pace was too fast, it is proof that our training is paying off when we can finish strong. (Paris will be so proud.) Alberto promised that he would not be so fast next time, “cuz we need to save energy to run more.” Spoken like a true running aficionado! What would we do without his leadership?

In the end, the Silverados excelled in all areas. We did our furthest distance – a solid 14 miles – and a negative split today! In the end, we covered 14.03 miles in 3:01 total time (12:54 pace), estimated running only time is 2:31 (10:46 pace). Next week we’ll be adding more mileage to work our way up to 16 miles (or ~15.5 minimum). To survive the summer heat, please make sure to keep yourself well hydrated during our runs. Consider drinking water the night before. Don’t forget to bring a sport drink or gel. Now is the time to test out what works best for you. Water alone is not sufficient, and we are not to use anything new on race day. If you don’t have a water bottle yet, please look into getting one. It will also help to have one for the bus runs (2 more this season). Research the different options by asking others in the clinic. The runs will only get longer and the heat more intense, so it’s definitely a worthy investment.

The Silverado mini-group run this week will be on Thursday. We’ll meet at Kapiolani Park at 5:30 a.m., same place as the clinic meets. Please call or text Alberto (781-9221) to let him know you’re coming or if you have any questions. Please make sure to do 2 homework runs of 1 hour minimum duration with a rest day in between.

Good luck to those of you running the 15K race next Sunday, the first one in the Marathon Readiness Series. Get out there and test your training. There should still be time to join the HMCers afterwards.

Quote of the Day: “Even after you get back to the park, don’t forget the last .6 mile to the finish line.” – Mickey, sharing his knowledge about how to mentally prepare for the Honolulu Marathon to ensure a strong finish. Great advice, thanks!

Thought of the Day: Some say that the marathon really starts at Kahala Avenue, so know it, learn it, and love it.

Paris’ Comment:

I just completed my last Sunday run – a six plus miler. I haven’t quite kept up with long-distance training, but I should be in a decent shape when I rejoin my beloved Silvers next Sunday. With Lynnea Lee, Reporter Extraordinaire, my reporting will certainly not be needed; only hope I can bring back the U5-WELL feeling which I have noticed, has been missing in the weekly reporting. See you all next Sunday.

White Group by Sam Usman

(Pace – 12:00 – 13:00 min. per mile)

We started with 23 members and we all did the water stop at the top of Diamond Head (as you had requested, Blair). Regulars Violet, Noe, Berrie,, Randy, Jann, Rani, Stacy, Gary, and many others who I cannot remember, were part of our large and lively group. We also had some newcomers, Gayan and Cammy who were awesome! All of our members were awesome! While I turned around at the Kahala gas station, the others led by staffer Norm K. went on beyond to do 10, 12, or 14-milers.

We missed you Blair; no excuses next week!

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.

Green Group (Beginners) by Rosemary Kyte, Norm Uyeda and Chris Isham

Green Groups / Beginners (All walking speeds and up to a 13-minute-mile running pace). With our shorter days, we may be doing our mid-week homework during hours of darkness; you may wish to use add lights to your running gear. One source is; also a source for identification badges for runners. We greeted new member Becky today, whose husband Wade invited her to join him for his Sunday “walk in the park” (and then some!) She gamely joined us on our first 12-miler of the year. Rosemary, having run 11 marathons since 2002, is training for her first walking marathon; in support of her partner Linda. Linda is training for her first marathon as part of her recovery from cancer surgery and chemotherapy; details of Linda’s story are online are “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”. Well, can you believe it? We are at August and doing 12-mile Sundays, making our mid-week homework *only* 18-miles! Of, course the more weekly mileage you can safely do (day off after every running day) will speed up your talk test pace and increase your collapse point. 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

Lucky 13s went for their first 12-miler and did a superb job. Robert Smith shadowed us along the way, taking strategic photos at certain parts of the course. I’m sure we will see them posted soon. At our turnaround point, we talked about the progress that each of us has made since our introductory runs back in March. We also discussed the need to ensure we get our homework done and continue to hydrate our bodies. Thanks to Debbie for bringing a very delicious cake!

Another hot day, but the 14s made their initial trek out to the 1st park (the Wailupe turnaround) without a hitch. It was a “short” 12-miler, but the purpose was to get everyone familiar with going out to that location. We will add more mileage during the coming weeks until we hit the full 12 miles and maybe even pad the mileage a bit more in order to get ready for next month’s increase. Everyone did awesomely despite the heat – must have been because we had Chris’s birthday cake to look forward to at the finish line. Happy Birthday Chris! The 14s are doing GREAT! Our Sunday runs won’t get too much longer and we now know that we can take care of the training distances without too much anxiety. The next park (Kawaikui Park) is the 14-mile turnaround and we won’t be venturing too much past that point. You can do it! The light at the end of the tunnel is in sight! Stay the course and the marathon will be a piece of cake

Da Comment Corner

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,