Blair’s Weekly Update 04-15-2012

Doc’s Talk by Andrew Laurence

Roger Kobayashi shared information on Collapse Point and how you can extend your collapse point through training.

Collapse point

Collapse Point is the point at which you “hit the wall”, where your body runs out of glycogen, the primary fuel source (the high octane fuel) and switches on its secondary fuel source, free fatty acids (low octane fuel). It feels like somebody suddenly pulled the drain plug on your energy tank.

How do you determine your collapse point? Take your total mileage for the 60 days prior to the marathon and divide by 20. If you ran an average of 9 miles per day: 9 x 60 = 540, divided by 20 = 27. By that simple formula, your collapse point would be three-fourths of a mile beyond the marathon finish line.

The collapse point calculation is based on your marathon pace being identical to your training pace. One way to avoid hitting the collapse point in a marathon is to run a lot.

However, most runners aren’t ready for 60 miles per week. In your first year of marathon training, you only have one marathon in your body – Don’t use it on a training run.

Another way to move your collapse point – Slow down.

For more information on how to figure out your collapse point and how to extend your collapse point through training, read the full, unabridged summary of Roger’s presentation in the Doc’s Talks:
1) Go to the Honolulu Marathon Clinic web site (http://honolulumarathonclinic.org/)
2) Look under the “Categories” listing.
3) Click on “Doc’s Talk”.

Table Duty

Thank you Staff Leader Alberto for manning such a great table.

Group Reports

Advanced Group by Korwin Chang

(Pace < 9:00 minutes per mile)

There were about twelve advanced group runners today- Beth, Fred, Jared, Jyo, Maggie, Nancy, Neal, Stephen, Toshi, and William to name a few. Maggie just moved to Hawaii about six months ago, and it was her first time running with the group. Some runners started early to run fourteen miles from Kawaikui Beach Park. The rest of the group started from Kapiolani Park. Three runners turned around at the gas station, eight miles. I ran twelve miles from Kapiolani Park to Wailupe Beach Park and back. The pace was between an eight to nine minutes.

Some runners had marathons today. Mark ran the North Shore Marathon. Donis, Kozo, and Tomo ran the Boston Marathon. Maybe, they will be back next week, but they probably need time to recover. Running is fun, but resting is important to allow the body to heal and stay injury free.

Grey Group by Ivie Kumura

(Pace: 10:30 to 11:00) (goal – sub-5 hour marathon)

20 Greys on a fine, sunny, April Sunday. Boston’s marathon was also hot. Training like this, will be no problem when we hit 75 or 80 years for our Boston Marathon debut. We’ll be ready. Andy led our group for pacing, (just as Roger’s talk), thank you Andrew for helping us with the announcements. Great to see all of you, Aurene, Mike, Shauna, Gino (welcome back!), Jyo, Toshi, Warren, Nobu, Victor and we are thrilled to have the newbies, Janna, Jeri, Michael, Robin, and Skylar . Gino is back in his running gear, shedding Princess Mongoose’s costume and heels. Stay tuned for Gino in Lisa Matsumoto’s “Happily Eva Afta” from Ohia Productions. Running form, we were true to style, inching up another 2 miles to the gas station. Hydration was so important this Sunday. I felt a little scorched even with suntan lotion. Remember, to slather on the sun block, shield your eyes with sunglasses, and find something to protect your head. Headgear is tricky. Our head regulates our heat loss and evaporation of sweat, however, we do need the protection from the sun’s radiation rays, avoiding sunburn. Find the right head wear for yourself, practice with your hat, cap, visor, or Sam bandana-rama, (and make a statement while you’re at it). You need to have a hat that provides ample ventilation. The wrong headgear can make you overheat. I nearly exploded from my cap one marathon. We missed you, Horacio and missing you, Christine.

It was great to see Dr. Scaff back! Warren, so glad you were able to obtain Dr. Scaff’s autograph for his book.

April Schedule

April 1st – intended 6 miles. We did 8 miles! Shoe Talk Not sure anyone did a 4-miler. Our running pace was 9:30 to 11:00, and our overall pace, including stops was too difficult to include. We finally came back to Kapiolani Park at 10:09 a.m.

Da Stats from Andy:

Total Miles Total Pace Total Running Pace Outgoing running Pace Return Running Pace
4/8/2012 6.5 11:16 9:54 10:02 9:45
4/15/2012 8.04 12:21 10:07 10:08 10:03

April 22 – 8 miles, to the gas station. Again an extra 2 miles by going around Kapiolani Park. 10 miles
April 29 – 8.5 miles – to gas station, includes Kahala avenue, Marathon finish (this makes 8 weeks and we will be going on to Month 3 schedule, “Your First Marathon” schedule.

Weekday runs: Wednesdays and Fridays 5:30 pm, Ala Moana Park, meet at the entrance of Magic Island parking lot, street-side, across the concession stand. Feel free to join us, all paces welcome.

Silver Group by Paris Monti

(Pace- 11:00 – 12:00 mi. per mile)

With staff leader Alberto at table duty, I took the Silvers on a “wild ride” to Kahala Mall (Gas Station) and back. Everybody had a good time and nobody had any problem in covering this 2nd 8-miler (8.28 miles) of the 2012 training season. I counted 22 runners, verified by Tian-Tian, on the way back. By the way, Tian-Tian, a strong member of the Silvers, hopes to finish all her requirements for her PhD in Astronomy by September … I envy her … how satisfying it must be to have knowledge extending to our Solar System and beyond. It took us 1 hour and 46 minutes for this run. And, according to my Garmin, we expended 974 cal. on this fun run. I know that Lynnae would challenge me on this, pointing out that the number of calories expended varies among runners … and she would be right. By the way, I understand the she is doing the North Shore Marathon today; let’s wish her a safe and satisfying experience.

White Group by Blair Hoashi

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

Seattle’s best, My (a recent transplant) , Brian, Verna , Rose, Russ, Aileen, Song Young, Denise and husband, Frank, Russell, Bev, Elena, Bob, Norm, Betsy, Rani, and Randy(to mention a few; sorry I missed many others; don’t worry though, I will get to know you all soon) were led by staff leaders Violet, Sam, Norm and Blair. We had 29 members all together. We strolled up and around Diamond Head, turned on 18th Avenue on to Kilauea, then up on 22nd through the Kahala neighborhood where mangoes were aplenty (thanks to some generous homeowners). This route led us back to Triangle Park, then back to our start – mileage total approximately 6 miles. Norm did two more miles by rounding Kapiolani Park.

We missed Debbie and daughter Jeanelle, who were holding fort at their Kukui Sausage concession stand at the Aids Walk. By the way, their sausages are great; lean and tasty! Husband Steve and family, do a great job!

We shall miss our Guru Sam for the next two weeks! He is on a trip with his son, Chazi to the mainland. But, we promise to persevere and continue Sam’s great work with the group!

Beginners

The Green Group – Rosemary Kyte

(All walking speeds and 13-minute mile > running pace.)

Rosemary and Cliff paced about 20 “Green 15s” up and over Diamond Head hill and return for a distance of just over four miles again, our Sunday course for April. Runners’ questions included how much water is enough water and various pains (shin and hip), likely caused by getting used to the training. Some got to test how their pace has increased, letting Cliff pace them to a slightly faster pace on the last bit of the course, the return leg into Kapiolani Park. Despite another hot day, careful pacing and plenty of water got us all through again.

Golden 14’s by Dean Takashige

This morning we had much warmer weather. Sunny with a slight breeze. The sun will get stronger and as we stay out longer so it is very important to wear uv rated sunglasses and sunscreen. Continue to get used to drinking 10 ounces of water at every water stop. Some have asked about using the restroom….As the runs get longer we will be making “pottie” ( as stated by Raj on the Big Bang Theory), stops along the route.

Dean, Sandra and Norm had 33 energetic runners in our group today. We were out for 1 hour and 17 mins, covered 4.15 miles and burned an average of 366 cals. Just enough for a cup of gatorade and 3 donut holes.

Anyone interested in weekday training runs can contact Norm at norm@nullhonolulumarathonclinic.org

Thanks to Cal (a freaky fast walker) for keeping us company on our run

Lucky 13’s by Chris Isham

Chris and about 35 Lucky 13s led the the way up and over Diamond Head at a crisp 13 min pace, turning around at Triangle Park. We did the Marathon Finish and continued with a short loop of the park for a total of 5 miles. Outstanding job by everyone!

We discussed the need to continue to hydrate our bodies as the hot weather approaches and to conduct “preventive maintenance” on our bodies by consuming more water, eating the right foods and getting
enough sleep. Additionally, we reiterated the need to stay current on homework as there is no opportunity to “make up” any work. Water and time are investments we make for our ultimate reward of finishing the Marathon.

We also talked about the need to embrace challenges to our runs in order to prepare us for any challenge that might arise during the marathon itself. Challenges such as rain, wind, chafing, broken
shoelaces, etc can add up and hinder us if we don’t keep everything positive.

We are now going on week 7 of the 12 week “pain, agony and torture” period. Keep up the great work, longer Sundays are just around the corner!

Da Comment Corner

Great to have you back with us Dr. Scaff!

Congrats to all of the finishers in the Boston Marathon!

Congrats to the finishers in the North Shore Marathon!

Many have mentioned that they are having problems with their feet, legs or other parts of their bodies– I strongly suggest looking at your shoes as a starting point. Some have mentioned that they have had their “foot wear” for over two years, while others reply that they just got a new pair. Please remember, shoes get worn out after about 500 miles and, on the other side of the spectrum, just a slight change in one’s shoe model even though brand new, can create a “smidgen” of difference in your foot strike to cause you problems. Please be cognizant of the effect of your shoes on your running. And, why would I know about shoes and its effects? I have shoe racks full, after 15 years of trial and error, to prove it. (Although, many have already been donated to the Dumagete Orphanage in the Philippines courtesy of Board Member Norm Uyeda.)

Running with the Advanced Group

During one of early morning runs, I felt a great rush of positive endorphins while “gliding” down Diamond Head road; I glanced at my *Garmin and noticed it was registering an 8:55 minutes per mile pace. For just a very brief moment, while “inebriated” by the rush of positive endorphins, I envisioned myself running alongside Advanced staff leader Les, Mark, Korwin, Kozo, Eugene, Beth, and Donis to name a few from the Advanced Group. In this very brief vision, I was chatting it up and cruising easily along with the group down Diamond Head road.

Then, all of a sudden, my Garmin starts to beep incessantly and vibrate violently. (I think smoke was coming out of it as well). Reality had set in and my Garmin was telling me that I was way over my max heart rate and was “mandating” me to slow down (or else). I eventually settled back to reality and into my “normal” 10:00 – -13:00 minutes per mile pace. Well, so much for my “run with the Advanced Group”.

*Garmin – refers to my Garmin 310xt , a GPS satellite enabled “watch” which measures my pace, distance, calories burnt, and other” pertinent” info.( By the way, it tells time too!) A heart rate monitor is also attached which measures one’s heart rate and calculates one’s maximum heart rate based on his/her age.

See you at the water stops,

Blair