Blair’s Weekly Update 09-25-2011

Doc’s Talk by Andrew Laurence

Dr. Richard Ando, Allergist, presented “Barefoot Running: So Easy a Caveman Can Do It”.

Today, the injury rate among those who participate in endurance exercise is 30%. Before the 1970s, people ran either barefoot or with minimal footwear (e.g. sandals, moccasins). Contrary to popular belief, the bare foot appears to be well suited to running long distances without heavily cushioned running shoes like those manufactured since the 1970s.

In the book, “Born To Run”, author Christopher McDougall found that there is no evidence whatsoever that running shoes help prevent injury.

Research has shown we are capable of running safely when barefoot or in minimal footwear by landing on the ball of the foot (forefoot strike) or with a flat-foot (midfoot) strike. However, today’s running shoes seem to have forced us into running with a heel strike.

Heel strike shoes generate two impacts to the body: 1) When the heel strikes the ground (resulting in transient impact), and 2) When the forefoot hits the ground. This may be why people running in shoes have more injuries.

Running in “barefoot shoes” (e.g. Vibram FiveFinger shoes) forces you to run with a different style: Only one impact occurs at either the forefoot or midfoot foot strike. This style of running may be safer and lead to fewer injuries, as well as being biomechanically more sound from an energy and force distribution standpoint.

Like every sport, healthy running is all about technique. Ultimately, the debate isn’t about Bare Soles vs. Shoes, it’s about learning to run gently. Master that and you can wear – or not wear – anything you please.

You can practice “barefoot running” today, regardless of what kind of shoes you have. Simply run with a forefoot to mid-foot strike. It’s so easy cavemen did it!

You can now read full, unabridged summaries of The Honolulu Marathon Clinic’s weekly Doc’s Talk’s by looking under the “Categories” listing and clicking on “Doc’s Talk”.

Table Duty

Welcome to Carol and Dean’s Farmer’s Market stand! Aside from the ice cold drinks, we had an array of fruits, pastries, cookies, sandwiches, and even made- to- order smoothies! What a treat!!! Mahalo!

Group Reports

Advanced Group by Les Young

(Pace – <9:00 minutes per mile pace)

Congratulations to Tomo who qualified for Boston with a Maui Marathon time of 3:13. If he makes it into the last round of registration he will be going to Boston with Donis and Kozo. The AG had 19 runners doing their first official 18-miler today. The group ran an average 8:30 pace covering the distance with no problems despite the heat. The key was being well hydrated at the start of the run. They even opted to do every other water stop. I managed to complete my first 18-miler by running a 9:00-9:15 pace. Correct pacing covered the distance, not speed.

The Waiokeola Church donation fund to help defray the cost of runners using the bathroom facilities and drinking fountains is up to $87.00 with some loose change. Last year we collected $100.00. Let’s try and donate the same amount this year!

Grey Group by Ivie Kumura

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

17 Greys on our 16-miler! What an incredible group. We welcome 4 newbies! Colin (cousin of Lorna-purple), Gail, Tami, and Nobu-san. It turned out to be a very hot day! It’s always GR8T to run with our group, Korwin, Gannon, Christine, Samantha, Bill, Earl (welcome back), Tosh, Jyo, Fiona, Keysa, we had Dr. Richard (for part of the way, till he sped up, with those “fast feet”. thank you for the talk, Dr. Richard Ando and Ian (and friends, whom we didn’t get to meet). We surely miss Andy, Horacio, and Byron and Lance. We felt the sun and the need to hydrate, more so than other Sundays. Don’t worry, this is very good training. It takes about 2 weeks of training in the heat and humidity to become adjusted, running in this type of weather. Marathon Sunday will be Hot, be glad to be able to experience and train like this now. Drink enough, but not too much in which the tummy sloshes. We are so grateful, to awesome Nelson, his heavenly oasis.

It gets harder to do the more frequent and longer training runs. If you are interested, join us for Wednesday and Fridays at 5:30 pm. (as Pete reminds us females to be careful to not run in the dark alone, a group is safe)
Location: Meet at the Ewa entrance of the Magic Island parking lot, across the street from the concession stand & first restrooms
Course: Magic Island to the end of Kakaako Beach Park (Between 1 – 2 times) – beautiful sunset views.
Total: 6 – 8 miles (your choice)

September Schedule:
September 4th – Unofficial run, led by Alberto Tantalus
September 11th – 16-miler – Almost, 15.5 miles Pacing smart, around 11 for running pace to go the increased distance.
September 18th – 15.69 miles – about 3hrs 20 minutes, 1958 calories. overall pace: 12:58. Moving pace? – didn’t capture that, sorry.
September 25 th – 15.8 miles – 3 hours 29 minutes, Overall average 12:44, Moving pace: 9:50 to 11:35 (uphills) – Korwin’s group did faster

October Schedule:
October 2nd – 16.5 miles – including Kahala Avenue (we didn’t do this September 25th), since Korwin’s group did a 4 minute mile pace on 9/25, so will do Kahala this Sunday. Some runners will be doing Kailua 25K
October 9th – Bus Run
October 16th – No official run – (Greys will do an unofficial run, will keep you posted) 12 to 14 miler (to taper for 18 miler)
October 23rd – Sign up for P.F.Chang’s 30K – 18 miler 5 am start – deadline is October 10th to sign up early entry $30.00
October 30th – 14 to 16 miles? – will discuss

Silver Group by Lynnae Lee

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

Today the Silverados trekked out again to the church along Kalanianaole. We started off with 12. The group was led by the faithful Alberto. We missed staffer Paris who had to stay home to rest (get better soon). We also missed the breeze, which made for a hot day, though fortunately it wasn’t humid. On this day there was nothing better than the shady side of the street, except for maybe Nelson’s Oasis. We were closely behind the grey group throughout. (Apparently Alberto runs faster without Paris’ Garmin around.) We welcomed 2 newbies to the group: Katherine and Nicol. There were 7 survivors who finished the 15.6 miles – Alberto, Sandy, Nicol, Chao-Ling, Steve, Mickey, and Tiantian. James turned back earlier, due to his strategic training plan. And TC and Nina started earlier from the 8th-mile Church location so they were only with us for the first half before peeling off. The entire run took about 3:20 total time (12:49 pace), with an average running pace of 10:40 for most of the run. Calories burned: 1,213 to 1,833, depending on your weight. Congratulations to allwho completed the full distance on a tough day! You’re getting better and practically own the 16-mile distance. Yours truly missed the group today due to bad timing (we were 10 minutes behind), but Lisa and I had a good run nonetheless. (I did 21 miles, and can now taper for SF. Tapering…what a beautiful word.)

Weekday Runs: The Silverado midweek run will be on Thursday. We’ll meet at KapiolaniPark- Paki at 5:30 a.m. and go about 10.5 miles. All HMCers are welcome to join. Please call/text Alberto (781-9221) to let him know you’re coming. Otherwise, please make sure to do 2 homework runs of 8 miles each with a rest day in between. No cheating – or you’re guaranteed to feel it on Sunday. Remember, training shouldn’t be painful.

Upcoming Schedule:

Oct 2nd – Another run to the church and back, approximately 16 miles. A good number of Silverados will be racing in the Marathon Readiness series 25K @Kailua. Good luck, especially with the big hill!

Oct 9th – Bus run. Probably less than 16 miles. Don’t forget to sign up and come early.

Oct 16th – unofficial run. By special request, this will probably be Tantalus (10 miles). Specifics TBA.

Thought of the Week: “Run smarter, not harder. Don’t take unnecessary risks.” Alberto wants to remind everyone about Dr. Scaff’s training recommendations. Only one 18-miler is needed when preparing for a marathon. More is possible, but discouraged, particularly for newbies or those not in good condition. Runners might do a 20-miler, at the most. It really comes down to a risk-benefit analysis. Is the risk of injury really worth the training benefit? The primary benefit is mental – knowing that you can accomplish the distance. The risk of injury in pushing yourself is great.

The Awards Corner: Congratulations to Advance Group member Tomo, who placed first in his age division in the recent Maui Marathon with a time of 3:13. With his time he qualified forBoston. We’ll be pulling for you that you make the final list. What you have been able to accomplish in the last year is an inspiration to us! (For the 2010 Honolulu Marathon he posted a 4:21.)

Something Fun: With the longer distances, I have started searching for the best recovery meal. I thought we’d share ideas as a group; test them, and then vote. So far I found hamburgers and chocolate milk work pretty well. Please submit your best post-run recovery meal [ or text Alberto]. We’ll do voting later in the season.

White Group by Blair Hoashi

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

We welcomed back Stacie (returns after an injury) along with 15 other members for our 16-mile trek. Gary and Rani ran in from the second park due to the parking situation with the Century Bike Ride.

While Guru Sam, Paris and I took a shorter route back, most of the members were led by Norm K. on to the Holy Trinity turn around point – 16 miles in total. Congrats to Diane, Stacie, Melissa and husband, Darrin, Berrie, Lisa, Violet, Gyan and Aileen, along with a few newcomers. It was hot!! Thank goodness for Nelson’s Oasis and Carol and Dean’s Market!! Another 16-miler is scheduled next Sunday in preparation for the 15+mile Bus Run on October 9th. Please sign up on the board so we can order the appropriate number of buses.

We will need to discuss and find a meeting place for our unofficial run on October 16.

The Green Group – Beginners by Rosemary Kyte, and Norm Uyeda

(All walking speeds and 13 minutes per mile > running pace.)

Chris paced the Lucky 13s today, followed by Norm’s 14-minute group, followed by the walking group. Norm gave some tips for the upcoming marathon – ice packs for injuries, how to double knot your shoe laces and the taping of your toes. Welcome to newbies Nancy, Kay, Claire and Minn (hope I got the names right). Nancy went out with Libby’s walking group while Kay, Claire and Minn ran with Norm’s group. Claire and Minn turned back at the gas station since this was their first long run while Kay stayed with the group all the way and didn’t even break a sweat!

The 14-minute Fast and Furious Eating Society and Hoky Poky Group did a 12.3-miler today instead of the planned 14 miles because of the high humidity and the total lack of cloud cover. Group Leader Norm decided to err on the side of caution and went out as far as the first park before turning the group around and heading for home. Because people tend to get comfortable running in certain places within the group, we have begun a “rotation” policy to get everyone familiar with running within a group as well as being in the front of the pack or the back of the pack. During the marathon, you will almost certainly be in the middle of some sort of pack of people and you have to be able to relax and not try to overtake everyone.

Friday night fireworks run will be changed this week to an Oktoberfest / Eat the Street run. Any questions –

Da Comment Corner

Third and Final Bus Run – Oct. 9th

Please sign up on the sheet posted on the board. The furthest stop will be at Makapuu Point – approximately 15 miles. Water bottles are recommended as the water stops are few a far between. If one is starting out from Makapuu Point, you will experience a route that is normally not taken and along the eastern coastline. Group leaders are recommended to take in the first few miles at a slower than usual pace as the water stops are infrequent and the temperatures very high. I have noticed many runners (newbies as well as experienced) suffering from “heat exhaustion” after reaching the Kahala gas station. There is still four more miles to go before reaching home base. Group leaders – please run with care!

See you at the water stops!