Blair’s Weekly Update 04-29-2012

Doc’s Talk by Andrew Laurence

Dr. Scaff talked about post-race collapse phenomenon, …which is different than collapse point. Example: A runner crosses the finish line, looks well, walks around, and 10 minutes later is in the first-aid facility hypotensive, pale, heat exhausted, convulsing.

Physiology of Post-Race Collapse
As you are running the heart needs fluids. Fluids come out of the tissues. The minute you stop running, fluids start immediately going back into the deprived tissues, blood volume decreases, and a devastating metabolic cascade of deterioration manifests. This phenomenon can be worsened if the injured runner eats food or ingests alcohol. Untreated this condition is fatal! Therefore, when you finish a run, you have to start re-hydrating immediately. Get a soda or similar beverage and just start sipping.

Treatment of Post-Race Collapse
Don’t panic. Lay the person down, bend their knees up a little bit, make sure they have a good pulse, and try to give them some kind of diluted soda with caffeine and sugar. A half hour later they are ready to go home. You can call 9-1-1 if you are really concerned, but if the patient gets into the ambulance, they’re going to have a hospital bill which may or may not be necessary. If the person does not need the ambulance, send them home, no harm is done.

Things to remember
1) You will see post-race collapse after the run.
2) Post-race collapse is ubiquitous and can occur to all of us.
3) Drinking water at the end of a marathon is not as effective as drinking in the first 10 miles when you are not thirsty. This is important. You could really get into trouble out there if you do not pay attention.

Announcement

Everyone is invited to the 7th Annual Hawai‘i Book & Music Festival where Dr. Jack Scaff will be giving a good talk on Sunday, 05/06/12 at 2 p.m. at the Civic Grounds at Honolulu Hale, Downtown. For more information see: http://www.hawaiibookandmusicfestival.org/

Copies of Your First Marathon – The Last Word In Long Distance Running, by Jack H. Scaff Jr., M.D., F.A.C.S.M., are available for purchase at the Honolulu Marathon Clinic on Sundays and online at: http://yourfirstmarathon.net/buy-online-today/

To read full, unabridged summaries of The Honolulu Marathon Clinic’s weekly 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

Staffers Ann, Stan and wife, Maureen, Gail and Karlen – all helped out at table duty today! Thanks for such a great spread!

Next Sunday’s Picnic

Please bring in your latest creation to share with fellow runners and enjoy the camaraderie of your fellow runners. Friends and family invited; a $1 fee per person; drinks and Zippy’s chili and rice provided. Groups do their usual run then enjoy the picnic afterward. Start time around 9:30 a.m.

Group Reports

Advanced Group by Korwin Chang

(Pace < 9:00 min. per mile)

We had about thirteen runners today and most ran 12 to 14 miles. Runners Donis, Fred, Frederick, Jared, Jyo, Matt, Nancy, Neal, Sean, Sergio, Thomas, Toshi, and Randy comprised the group. Half the group started from the beach parks on Kalaniana’ole Highway, and the other half started from Kapiolani Park.

Since next week is the picnic, everyone in the group should be starting from Kapiolani Park. After Doc’s talk, we will go for a shorter run (less than 12 miles) to get back in time for the picnic. Bring $1. Runners eat a lot, and we want to get back before the food is gone. Some runners are meeting around 6:15 am to run some miles before the Doc’s Talk. After next week, we will increase our Sunday runs to around 14 miles

Grey Group by Ivie Kumura

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

18 Greys this past Sunday, taking in our first Kahala Avenue run. RTS (Relaxed, Tall, and Silent), moving up on our LSD (Long Slow Distance). Hope you were feeling fine Monday morning. If so, we have moved past the PTA (Pain, Torture and Agony), of our training beginnings. Andy, Andrew, myself, (missing Horacio, who spent time with his family on the North Shore) along with Dr.Rob, Donna, Bill, Michael, Mike, Gino, Satomi, Satomi’s friend (Emi?) Toshi, Jyo, Jeri, Victor, Sandy, Rob, Lance, (pardon those I missed) finished strong! The last Sunday of each month, we will practice Kahala Avenue (mile 22 of the Marathon), and the marathon finish (last 0.4 miles). We are familiarizing ourselves to the last 4.2 miles training our mental toughness, which will pay off, December 9th. Jyo was not happy that we will do this every last Sunday, he said he will be absent, once a month. Jyo did fine! Jyo earned an A-plus! We all greeted Queen Kapiolani’s statue, and noted her personal motto inscribed, “Kulia i ka nu’u”. Translation is, “Strive for the highest”. Wow, we will continue to train to attain our best! Mike is a testament to doing homework runs, he had NO problem with our extra mile. Runner’s World Spring/Summer 2012 special on Trail Running, had a great section on total-body workouts to prevent running injury. Some of the areas to build muscles, shorted by only running are our core, shoulders, and hamstrings. The circuit includes, squats, push-up, lunges, burpees, poor man’s curl, planks, jumps, dips, rock clean (which Jyo calls “picking pineapples”), and leg blasters.

Da stats by Andy:

April Schedule

Main Run
Total Miles Total Pace Total Running Pace Outgoing running Pace Return Running Pace
4/8/12 6.5 11:16 9:54 10:02 9:45
4/15/12 8.04 12:21 10:07 10:08 10:03
4/22/12 8.04 11:49 10:14 10:25 10:01
4/29/12 9.31 12:05 10:06 10:17 9:57


2
of us did an extra 1.8 miles (another loop around the park)
May
5/6/12 6 mile recovery run our 9.31 miler) – Picnic Run
Everyone is invited for an easy warm-up run next Sunday at 7:00 AM starting at our normal starting location, this would give you 8 miles)
5/13/12 10 miles
Throughout the rest of the clinic, Andy will continue to lead those who are interested another loop around the park (1.8 miles) This guy continues to push distance, and pace!

Weekday runs: Wednesdays and Fridays 5:30 p.m., 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 Lynnae Lee

(Pace- 11:00 – 12:00 mi. per mile)

There were 20 Silverados today led by volunteer staff leaders Alberto, Lisa, Lynnae and Byron as sweeper. We missed Paris, who got a late start and ended up on running on his own – hope to catch you next week. It was a nice day for a run – the humidity was tempered by the breezy conditions. The group consisted of regulars like Evelyn, Joe, and Hana, but we were also joined by Jodi who was visiting from Virginia. She has done marathons in Virginia, Florida, and Greece. Fortunately, the Clinic fit into her schedule during her brief stay, and hopefully, we’ll see her again on a more permanent basis this summer. The group returned from the gas station via Farmers, eyeing up the bananas and papayas from the houses along the way. There’s nothing like a good morning run to work up an appetite! Alberto did a terrific job with the pacing from beginning to end, and the group had a strong finish. Good job on the negative split! (That’s the ideal running strategy – making sure that your second half is faster than your first half.) We completed 8.2 miles in 1:35 total running time only (11:35 pace), and burned at least 674 calories (adjust for gender/weight). It is great to hear so many in the group are keeping up with their homework, and it shows. We practically own the 8-mile route. J

Homework: Continue your 2 homework runs of 60 minutes duration with a rest day in between. Proper discipline helps prevent injury, and makes Sunday runs very enjoyable.

Upcoming: Another 8-mile run to the gas station next week. We’ll work in other parts of the marathon route during the next two weeks (ie. Kahala Avenue, bandstand finish line) before jumping up to 10 miles in mid-May.

The Hibiscus Half Marathon is on May 27th. It’s a good way to test your training and support a great cause at the same time, the Leukemia and Lymphoma Society. Our current training level is sufficient for this race. Since there is no official Clinic that day, the Silvers will be doing a special unofficial run. Details to come.

HMCers On the Run: Congratulations to the HMCers who completed the Boston and North Shore marathons earlier in April. Hope recovery has been going well.

Thought of the Week: HMC training really works, so just stick with the program.

White Group by Blair Hoashi and Dwight Bartolome

(Pace – 12:00 – 13:00 min. per mile)

Staff leader Norm, Dwight, Richard, and Janelle led Rani, Randy Gary (welcome back) Bev Debbie, Russ, Russell, Sook Young, Lisa, Berrie, , Raquel, Momoko, Lauren and many others (approximately 25 total) through the Kahala neighborhood and back totaling approximately 7 miles. Staffer Blair’s pulled calf muscle and duties with his son, Zach (soccer and flag football) relegated him to just show up for the announcements. He missed running with everyone tremendously (“runner’s withdrawal”) but his spirit was with the group (and “holding up the rear as usual”).

Congratulations to everyone on a great run!

Please continue to be diligent with your homework runs; we will be increasing our mileage to 8 miles after next week’s picnic and the dreaded Kahala Avenue stretch will be part of our return route at the end of each month.

Please remember next week’s picnic – bring a nice dish that you would want everyone to try!

Be safe and healthy! We all miss your leadership and positive spirit, Guru Sam!

Dwight’s Comments:

Nice weather – sunshine and cool breezes made our run comfortable. At Triangle Park, we talked about running through injury e.g. Blair When you have sharp pains that make it hard to run or walk, rest on average 4-6 weeks before starting to run hard and long again. Don’t get caught up in the psychological belief that you will lose your conditioning during those weeks and run through the pain. Your body will remember what conditioning is all about and will be back in good form in a very short time.

Going up Diamond Head, one of our members got bumped by a runner running down. She stopped angrily and was about to confront our member but decided to keep running. At Triangle Park we talked about running with attention and awareness that runners coming the other way have the Right of Way because we are a big group. Keep this in mind and we’ll be okay.

Blue Group by Andy Hirano

(Pace 12:30- 13:30 min per mile):

Andy was back from his trip to Okinawa leading the Blue Group on its morning run. A half dozen runners enjoyed their leisurely 6-mile run through Kahala and back. The group consisted of L.T., Lauren, Devan, Hanako & her 10 year old son Skyler. Most had at least one marathon under their belt. We talked about safety and the courtesy of letting others use the sidewalk during our runs. It’s nice to have a small group to interact. Our turn around point from Kilauea Avenue was Elepaio Street. 90% of the time we will be returning to Triangle park using this route. During the bus runs we will follow the actual marathon route through Kahala Avenue just to be familiar with the actual route. Kahala Avenue does not have any sidewalks and the street is narrow. Have fun on your runs during the week and see you next Sunday.

Beginners

The Green Group – Rosemary Kyte

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

Rosemary and Cliff paced about a dozen “Green 15s” up and over Diamond Head hill and return for a distance of just over four miles, our last time at the four mile distance. Starting next Sunday, we’ll increase our distance to six miles. Our mid-week homework remains two sessions of one hour each, at our talk-test pace. We were joined this Sunday by Monica from Ohio, here visiting her daughter who also trains with the clinic. Good talking with you today, Monica! It is never too late in the year to come out and join us. We’ll find a pace group and distance to meet your needs no matter where you are in your endurance training program.

Golden 14’s by Norm Uyeda

The Golden 14s will increase the training mileage each month until the goal of 14 (sometime 16) miles is reached. To ease next Sunday’s increase, the 25 Golden runners did a long version of our 4 mile run and covered approximately 5.25 miles while doing the actual marathon route and turning around at the Kaimuki Intermediate tennis courts.. So … next Sunday’s run will be a piddling 3/4 mile longer – no problemo! No anxiety.

Next week – picnic! Come hungry. Bring a potluck dish. The picnic is a good time to be able to sit down and quietly get to know your fellow group members

Da Comment Corner

Modern Heartbreak

Lyrics from a Bruno Mars’ song, It Will Rain (for the over 40ish runner, or anyone that didn’t know – Bruno Mars is a current global pop icon; born and raised in Hawaii):

“If you ever leave me baby, leave some morphine at my door”

Bruno,dude” (this is how the cool guys talk these days), when feeling really, really lousy, why not go for a run – experience all of the positive endorphins generated and relieve the stress and negativity through physical activity rather than taking in some synthetic addictive chemical into your body?

How about…

“If you ever leave me baby, I’ll do a long run from my door”

Quote from Runner’s World

Running is not, as it so often seems, only about what you did in your last race or about how many miles you ran last week. It is, in a much more important way, about community, about appreciating all the miles run by other runners, too”.Richard O’Brien

“Training of the mind and body leads to awareness of the soul.” – B.K.S. Iyengar

See you at the water stops,

Blair