Blair’s Weekly Update 09-29-2013

Doc’s Report:

Dr. Scaff spoke about body fat and the use of fat metabolism in long distance running.

Table Duty:

Thanks to staffers Libby and Evelyn for taking care of table duty today. The pastries and fruits along with the Gatorade and water were great! Thank you for your efforts!

Third and Final Bus Run – Oct. 13th:

We ask everyone to show up at 7:15 a.m. and board the buses promptly and leave accordingly. Fare is $3. The furthest stop will be at Makapuu Point – approximately 15 miles. Water bottles are recommended as the water stops are few a far between. Also bringing some extra cash for drinks or energy bars might be recommended. Other stop options might be the traffic lights past Sandy Beach – 13 miles and the Maunalua Bay at the start of Hawaii Kai, mileage varied dependant on route. Please check with your group leader as to your start location.

Group Reports:

Advanced Group by David FitzPatrick:

(Pace < 9:00 minutes per mile)

Hi folks! The advanced group goal is to run the marathon under 4 hours which is a 9 min/mile pace or faster. John W., Joon, Romeo and I were joined by Matt S. inbound and did a mixed pace 18 miles, with faster intervals of about 1-mile each at 8:30 or better. We should slow down next week – we’ re too close to race pace for a long run at this stage of preparation. John V. joined us outbound and is returning to 3:30 shape. Les is on a cruise and we look forward to his return next week :0) John W. is running Chicago, we wish him the best and really hope he brings back some deep dish pizza :0) Hoping Donis will be back soon too. I’ll miss next week. We’re going to continue 18-mile workouts next week starting at 5:45 am from the Hawaii Kai boat ramp, and will vary the interval work in the upcoming weeks. We shall stop at the parks inbound so if anyone wants to join in they are always welcome. The main effort at this stage is to avoid injury. Thanks again to the folks manning the aid station at the Kawaikui beach park.

Grey Group by Ivie Kumura

(Pace – 10:30 – 11:30 min. per mile)

Thank goodness for the overcast weather, and drizzle going out and in from our 16.5-miler Marathon Finish run! Bumbly Brother Byron (so much energy), and Ivie were staffers for 17 of us: Emily, Nobu, Dr. Rob, Donna, Lien, Bill, Steve, Colter, Sandy, Marisol, Izumi, John, Michael, Izumi, and newbie Chris. We missed Andy, Ron, and Nikki. I was a little anxious going out for my first 16-miler this year, but it was fine, as the weather was cool. Congratulations, Michael for your Omaha marathon, great medal, of recycled glass. As we are doing our longer runs, we can appreciate the company, a lot to conversation, sharing stories, tips, and aspirations, especially going up that Kahala! Remember, we are running at conversation pace. As Donna says, “Okay, storytime”, as we pump up the hills. I overheard a couple of men sharing “nipple guard” tips and crying spells. Men don’t cry?
Dr. Scaff talked about probiotics. Great article in Runner’s World October 2013 issue, “Gut Reaction”. Probiotics to stop the pit stops and bolster your immunity. Probiotics are not only in yogurt, or other fermented milk products, supplements, but sauerkraut and kim chee! Athletes found significant improvement after 14 weeks of probiotic supplements, and a separate study, 3 months prior to race day. Yikes, we have only 10 weeks left!
We were so impressed of the Lime Aid station. 2 brothers met their collection goal for Kapiolani Women and Children’s Hospital and this past Sunday, provide free Lime Aid! This is the last weekend they will be having their station, as their tree is bare. Runners are thirsty! Thank you, Nelson, for your oasis,twice mile 7, and 9!
Most of us will try to do the October 30th, marathon readiness series 30 K

Mid-week run: Wednesdays 5:30 pm Ala Moana Magic Island entrance of parking log

September
Sept 15 15.5 miles Average Pace: 10:35 min/mi Running Time: 2:44:15 Total Elapsed Time: 3:24:01
Sept 22 16 miles
29th: 16.5 miles 3 groups: John’s group 9:45 pace Mid group: 10:15 average pace and Last group: 10:30 average running pace. We did good, greeted Queen Kapiolani.

October Schedule:
Oct 6: 18 miles
Oct 13: Bus Run – 15 miles
Oct 20: No official Honolulu Marathon Clinic Tantalus run, repeater meet at 7:30 am
Oct 29: 18-miler (30K) HMSA $35 by October 15 register: www. 808racehawaii.com

Silver Group by Lynnae Lee:

(Pace 11:00 – 11:30 mutes per mile)

Lynnae and John led 22 Silverados for a 16-miler to the Holy Trinity church and back. The group included regulars like Dawn (sporting her new shoes), Evelyn & Kam, Gavin, Hiroshi, Jimmy, Joe3, Jun, Jun L., Kevin, Moon, and Scott. Steady breezes and good cloud cover hid the sun for the first half of our run (welcome Fall!). Carl was back from injury, appeasing his itch for a long run, and Dinah managed to work the clinic into her busy schedule. Teal group members, Sandra and Martha, joined us again for the second half of their run. “Newbie” Olivia finally found time to make it out to her first clinic run this year and did a great job keeping up with everyone (obviously her body is made for long distance running). There were a few other new faces that I missed (sorry); hope you come back so we can get to know you.

Despite the cooler conditions, we focused on maintaining a comfortable and steady “as advertised” pace for the first half of the run, speeding up only in the last 4 miles, anxious to return to base. As always, we had great company and good conversation. The Silvers had to be torn away from Nelson’s Oasis both times (we run to eat, right?), and did a good job running with their cups (practicing for race day?…hmmm). Mahalo Nelson and Kara for the snacks and hospitality!

Moon shared about his weekly hiking conquests. He’s as much a hiker as he is a runner. But caution, unless you’re experienced like him, you’ll soon want to limit such potentially injurious activity as marathon day approaches.

On the return, the young entrepreneurs of the limeade stand proudly shared how they met their fundraising goal for Kapiolani Hospital. The group returned via Kahala Avenue, where we saw a family of 5 on 4 bicycles. The father led the family on his tandem bike which included the littlest member who wasn’t peddling at all! Half of the group completed via the Queen’s statute, where we got to see the same family come in at the Century Ride finish line (with the littlest peddling madly).

Stats: Similar as last week, but here the Queen’s statue was included (and cutting across the field back to base). Total mileage was 17.54 in 3:14 running time (3:51 total time), while burning ~1405 calories (2000+ for guys)! Straight return to base: a solid 16.5 miles.

Homework: We’re stepping it up…Total weekly mileage should be between 36-40 miles. At minimum, homework runs should equal Sunday mileage, so two 9-mile runs should suffice. For Silvers in the 25K race: you can deter from training mileage to give your legs some rest. Last run should be on Thursday, 1 hour max, at regular/easy pace. Sleep early on Friday. Watch your diet (carbo load, no alcohol) and hydrate on Saturday. Pack extra supplements (& t.p.) for Sunday, and sleep early.

Upcoming: Staff leader Jeff reminded everyone that today was the last day for 16-mile runs. Get ready for the big 18! October 6 – no staff present; Silvers to run with the Greys. October 13 – last bus run of the year (please sign up + $3) for 18 miles. October 20 – No official clinic due to Race for the Cure at Kapiolani Park…Tantalus anyone?

Great job Silvers; you make 16 miles look so easy. Good luck to the Silvers racing next week! Be well.

Teal Group by Jann Kadowaki:

(Pace 11:30-12:30 minutes per mile)

We had a small group of ladies this past Sunday. Some of our Teal Group-ers were out of town and a few are injured. For those injured/healing, we miss and wish you continued speedy recoveries! Emily, Sandra, Martha, Shelley, and I started our run at our normal time of 6am at Wailupe Circle. We started on our normal route out to 2nd Beach Park, then turning around and heading to Kapiolani Park. We included a longer residential portion in Kahala to get our mileage up to 16-miles and Kahala Ave. since it was our last Sunday of the month. Along the long stretch, our group split up with Emily leading the pack way in front, Sandra and Martha were in the middle, and Shelley and I held up the rear with our typical Teal Group pace. Once at Kapiolani, Emily joined up with her normal group, the Greys. At Triangle Park, Sandra and Martha met up with the Silver Group to finish up the run. Although we split up, we all made it back out to 2nd Beach Park for Nelson’s Oasis (thanks!), and then to our finish at Wailupe Circle. Shelley and I finished with 16-miles – I believe Emily did too, and Sandra and Martha were over achievers and did around 17-miles! Great job ladies!

Next weekend we’ll be meeting at our normal time of 6am at Wailupe Circle. I think since we missed a lot of people this past weekend, we’ll do one more 16-miler (people can run farther if they choose) before upping the mileage to 18. Please remember to do your homework runs and we’ll see you next week!

White Group by Blair Hoashi:

(Pace – 12:00 – 13:00 min. per mile)

At the Triangle Park water stop, I counted 26 runners in our group headed out for another 16-miler. On our way out, we were ably led by Guru Sam who returned from his mainland jaunt. By the way, I spotted Sam running around Ala Moana Park on Thursday afternoon, only a few hours after his return from San Diego – what a running stud! Jr. Guru Bob took over the reins of the group after the Kahala gas station as Sam and a few others turned back. Bob’s steady pacing and enthusiastic leadership kept the group’s energy positive throughout the tough 16 miles. Staff leaders Dwight and Blair also added their support to the group but were hindered by recurring injury and stomach problems (see below).

Russell, Elena, Jainey, Gin, Quen, Bill, Azusa, son Joshua, Jessica and daughter, Sirena (great going for an 11 year old), visiting students Sarah(Japan), Anja(Switzerland), Lisa, Alice, Mayumi, Kumiko, Eric, (lost beginning runner )Araya, were a few of our members who joined us today either part way or for the entire 16 miles. Congratulations! Thanks to Nelson’s Oasis for letting us “double dip” (at seven and nine miles).

The weather was near perfect as there was plenty of cloud cover and the trades blew generously. We continue with another 16 miles next week. We should be ready for the 15-mile Bus Run from Makapuu Point on October 13.

“New and Improved” and “Thanks for Sharing”:

Staff leaders are always mentioning the use of energy supplements and to make sure which ones are best suited for you. Well, while browsing through the “gel section” at the Running Room on Saturday, I came across a “new and improved” gel packet and quickly succumbed to its “marketing ploy” and purchased a few packets. Fast forward to Sunday’s run and our return along Farmer’s Road where after a few minutes of taking the “new and improved concoction”, my stomach was churning rapidly but not my legs; I was seeking immediate relief. Luck prevailed as a “bathroom” was conveniently located along our route at a construction site and luckier still, it was unlocked. Further luck prevailed as I was picked up by Guru Sam in his air conditioned van and able to rejoin the group at Triangle Park. The Guru was conveniently and benevolently cruising through the neighborhood looking to assist any ailing runners. Thank you Sam! Moral of story – make sure to experiment with your supplement choices and find out which works best for you. (Or always have a Guru nearby.)

The Beginners:

Buff Walkers by George Ushijima:

It was a great breezy day today. It might drizzle a bit on us as we started the first mile and again as we finished our tenth mile, but it was otherwise a good day. Susan, Liz, Richard, Lorraine and Sherry started out with George to do 16 miles to Holy Trinity. Our first 16 miles of the year and we all made it. Nelson’s oasis was a welcomed treat and coming back to Kapiolani Park with the refreshments still there waiting for us was awesome. We’ll do 16 again next week.
Keep on walking.

Green 15 by Louis Compton:

Big mahalo to Miss T for leading the Green 15 team on a 1/2 marathon on 9-22… they finished with a 14.0 pace because she doesn’t wear a timer and was fearful of going too slow… luv it. Today 12 of us went out for a 15-mile tour of the countryside with Lou in front. Came back in 3-47 which yielded a 15.1 pace. Was that good or bad? Considering our route included an up / down jaunt of “The Hill” on Kilauea, plus the rain, plus the other diversionary stops, plus an unlucky series of red lights… we’ll take the 15.1 pace as a satisfactory effort for our advertised 15 pace. After 30 consecutive weeks, we remain on track to finish the marathon in 6.5 hours. Next week we will be going out for 15.5 miles… already have one no show for “work”, and one who would rather go to the Albuquerque NM Balloon Fest instead of running 15.5 with us… we’ll miss you. Our Sunday distances are getting serious, please do whatever it takes in your schedule to get in at least 30+ miles during a week. Longer hours certainly would be better than 3 “short” times, but you have to do what you can – particularly when holding down a full time job… try your best to get in the homework mileage. It’s not easy being Green. If you haven’t already done so, be sure to sign up next Sunday – last chance – for the final Bus Run… we need a good head count to order buses

Golden 14’s by Dean Takashige:

We had a great Sunday run; everyone in the group loved the overcast and partial rainy conditions, hoping that this will be duplicated on Marathon Sunday. The group started with 22, some turned back at the service station (4mile) and a couple more turned back at the 5-mile point. Some of these were first time runners, to those runners welcome and see you next week.

We had 14 in our group at the 7.5-mile turnaround. Thanks to Derby, Cindy for assisting with the group and also Gail and Maile who ran back with the first time runners.

We had one minor fall, so as a reminder watch your step especially on the sidewalks, they tend to be uneven and it won’t take much to spoil your morning run.

Reminders; bus run on the 13th and on the 20th the 14’s will be meeting at Ala Moana Tennis courts figure 8 parking area. We plan to start at 7:30. Anyone is welcome, we will be talking about meeting on Marathon morning and we will run the beginning portion of the Marathon route.

We ran 14.30 miles in 4 hours and 26 minutes and expended about 1,230 calories.

Do your homework and we will see you on Sunday for our first 16-miler.

Da Comment Corner:

“New and Improved” and “Thanks for Sharing”:

(Excerpt from White Group comments)

Staff leaders are always mentioning the use of energy supplements and to make sure which ones are best suited for you. Well, while browsing through the “gel section” at the Running Room on Saturday, I came across a “new and improved” gel packet and quickly succumbed to its “marketing ploy” and purchased a few packets. Fast forward to Sunday’s run and our return along Farmer’s Road where after a few minutes of taking the “new and improved concoction”, my stomach was churning rapidly but not my legs; I was seeking immediate relief. Luck prevailed as a “bathroom” was conveniently located along our route at a construction site and luckier still, it was unlocked. Further luck prevailed as I was picked up by Guru Sam in his air conditioned van and able to rejoin the group at Triangle Park. The Guru was conveniently and benevolently cruising through the neighborhood looking to assist any ailing runners. Thank you Sam! Moral of story – make sure to experiment with your supplement choices and find out which works best for you. (Or always have a Guru nearby.)

See you at the water stops!

Blair