Blair’s Weekly Update 04-20-2014

Doc’s Talk from Andrew Laurence’s previous synopsis:

Dr. Scaff talked about how to prevent overheating. If we don’t dissipate enough heat, we overheat and collapse. Heat is a byproduct of work, and as you begin to exercise your body temperature rises and your body produces sweat to dissipate heat. Evaporation is the most effective way to cool down through heat exchange. Running singlets help keep you cooler than if you run without a shirt on because as the singlet wicks and holds the moisture from the body, air is allowed to circulate around you through the holes in the material, promoting evaporation, which keeps you cooler. Light colored clothing is better for keeping cool than dark colored clothing. Cotton shirts are not as good at exchanging heat as tech shirts.
Another important factor in preventing overheating is to drink enough liquid. You should drink an amount of fluids that enable you to: 1) Urinate within 4 hours of your run, and 2) Have colorless urine once per day. Drinking water and eating pretzels will do a fine job of replenishing your electrolytes.

Group Reports:

Advanced Group by David FitzPatrick:
(Pace <9:00 minutes per mile)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. The advanced group met at Kawaikui Beach Park and ran about seven miles at about an 8:45 min/mile pace to hear Doc’s talk then ran back to the beach park at for a total of about fourteen miles. Neil, Donis, John, Satomi, Les had fun, hope Nancy is back soon, and are wishing John the best for his 50 miler! Same workout next week starting at 6:15 as we gently build endurance. Also, the first bus run is 6/15 :0)

Pink Group by Stephen Cole:
(Pace 10:00 minutes – 11:00 minutes per mile)

The Sunday run was good, with overcast skies and some scattered showers. The Pink Group went out with Tracey, Earl, Dayna, Izumi, Chris, Lisa, Todd, Kyle, Joe, Linnea, Arlen, Rosie, Maricel, and Kolter. Below are the stats for the run: Distance: 8 miles Overall time: 1:24:00 Overall pace: 10:30 min/mile

Running pace: 10:00 min/mile Rosie led the group, assisted by Kolter and Maricel. Next week we will be doing the same route, going out to the gas station, and returning via Farmers St. for another 8 mile run.

On May 4th, we will be doing a 10 mile run, meeting at 7:20 to make time for the picnic. More details on the picnic will be discussed in the group next week.

Happy running, and we’ll see you next Sunday!

Grey Group by Ron Alford:
(Pace: 10:30 to 11:00 minutes per mile)

Andy and Ron led 16 Grey’s into the cool, breezy Easter morning run including Emily, Lance, Hiroshima, Jimmy, Izumi, Ray, Rob, Donna, Tabby, newcomer Steve, and several others. We got a bit mixed in with the Silvers for a while but it all sorted out nicely after Triangle Park where we reminded everyone about trying out other groups if our pace was not a good fit for their training. Thanks to everyone for maintaining a safe single file over Diamond Head! From Aloha Gas we headed back along the Kahala Ave. route to Triangle Park where Ron and Andy talked about breathing techniques during running including rhythmic breathing – breathe 3 counts/steps in and 2 counts/steps out. This technique alternates inhalation and exhalation between right and left foot strikes. Regular 2/2 breathing puts all inhalations on one foot and all exhalations on the other foot. The major stress of impact while running is when your foot strike coincides with the beginning of an exhalation. So 2/2 breathing put that impact stress on the same side continuously while 3/2 breathing distributes the stress to both sides, hopefully reducing the potential for injury. In addition, taking a three-count inhalation compels you to breathe more deeply. Runners tend to take quick, shallow breaths. Breathing more deeply not only provides more oxygen but it relaxes you a bit, too. Ron also reminded everyone about how to run hills – posture straight up with a slight lean forward (lean from the ankles, not the waist), shoulders back to open the chest for better breathing, and focus on a spot just ahead so that you see the road moving beneath your feet (rather than looking to the top of the hill which never seems to get closer). Next week we will run the Aloha Gas/ Kahala Ave route but will add the marathon finish to the Queen Kapiolani statue. Remember to do your mid-week runs!

Black Group by Russel Honda and Ivan Irie:
(Pace 11; 30 – 12:30 minutes per mile)

The Black Group returned with a vengeance from 3 runners last week to 12 runners! Jan, Devan, Staci, Martha, Doug, Kurt, Kim, Vu, Marianne, James, Ivan, and Russ completed their first negative-split run. We started out running 11:30 minute mile around Diamond Head, through the Water Dharma water stop to the gas station. On the way back, we ran even faster (around 10:30 minute mile back to Kapiolani Park through Farmer’s Rd. Our time running time was 1 hour 25 minutes, 8 miles total, and average pace: 10:55 minute miles. Great job everyone! Throughout our run everyone was sharing running strategies in terms of fueling and hydrating. Instead of summarizing all of these tips, this week’s Black Group running tip was provided by Vu, “make sure you test out new products now before the runs get longer.” Okay, this wasn’t her exact words, but I think it summarizes the spirit of what she actually said.

Next week, same run. May be we can consider Kahala Avenue on the way back.

Congratulations to all the Hapalua finishers!

White Group by Bob Choate and Guru Sam Usman:
(Pace – 12:00 – 13:00 minutes per mile)

We counted 38 runners strong today! Sam picked out six new runners to lead each of the miles we covered. We made a wrong turn at one of our routes and wound up at a dead end. Otherwise, it was nice and easy as usual. We were bit disappointed because there was no refreshment table at the end as usual. We ran roughly 6 miles- we started slow but finished strong. We missed Blair’s (ill) and Dr. Dwight’s (family function) speeches at Triangle Park so after everyone had their water, we were off. Guru Sam, Rich and I were the staff leaders today.

Sam’s Comments:

We had 38 awesome, “hot looking” people. Newcomers Amy, Liat and hubby Nicholas, Nohea, Robert, the two Melissas and a slew of others were part of this large group. We had six new leaders taking us through our 6 mile trek – each taking over at every mile. We did a very easy 6 miles and 30 of us finished together. We missed you and Dwight!

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

Buff Walkers by George Ushijima:

It was pretty cloudy today, but it did not rain. Which is great for our jaunt up on Diamond Head road. We encountered a lot of people going up and down the path, but we kept to our single file formation being safe for all. Roger, Paul, Diane, Venus, Jan, Derek, Evelyne, Helen and George all made the trip to Triangle Park and back. We were joined along the way by Anne, who is just starting the clinic. We finished back at Kapiolani and a lot of us were headed for a social gathering at a local eatery. We concluded the walk for 4.6 miles and sorry no one signed up to do this Sunday’s refreshment table. Oh well next time… Keep on Walking.

Sweet 16’s by Roanne Abe:

Twenty of us met and set out on our breezy journey of 5 miles. Our pace was about 16.2 minutes/mile and we all started and ended with a smile. Although the clouds looked rather heavy with rain, we were spared and blessed with a light sprinkle and cool breezes. There were several of us that use electronic devices to track our mileage and pace, and it might not hurt to bring a small zip top bag to protect electronics in case of rain.

Although we have not encountered hot weather, we should drink at all the water stops to build good hydration habits before we need them. We should also get into the habit of applying sun screen before coming to the park. If you should forget, there is normally some sun screen available near the refreshment table.

Remember to do your 2, 1 hour homework runs and see you next Sunday

Green 15’s by Louis Crompton:

Seems like each time we get one or a few newbies in Green 15 they don’t return… too fast & strenuous… we’ve been a great recruiting mechanism for other groups. But today we welcomed our second graduate from the 16 group… yea…. just remember to come back next week… Being it was Easter Sunday, our tough love pace leader showed a glimpse of his tender and gentler side {?} by giving everyone a chocolate “Easter egg” – some even took 2 … and that was in addition to the 20% disc cards from Runners Route… wow, Happy Easter indeed! Nine of us left for our first five miler of the training year… seemed like all we did was go up and down hills but we’re actually getting much better at doing that… and the nice breeze brought some Manoa mist during the overcast day so we had a comfortable outing… overall time was 1H 18M for a 15.6 m/m overall pace…. again, we ranged between 16 and 15.1 pace and hit all the water stops — no one using toilets today which kept our rest stops to a very reasonable in / out time… that’s what we want to do on marathon day… in / drink / out… the time clock is running. Our aim is to finish the December 2014 marathon in about 6.5 hrs… last December our team average was 6h 35m… 15 m/m pace and we are on track to attain that goal again. Next Sunday will be a 5.5 mile jaunt – very similar to today but a circle instead of retracing a semi-circle… Green 15 Team may not even notice the increase in distance… yeah, we like it that way… no big change in effort, the increase in distance just subtly sneaks up on you. Our first timer today said the pace was a tad quick but very consistent – she liked it! Come back and bring a friend. Remember – two homework runs of an hour or slightly more each time and try to fit in some hills along your route. Aloha

Golden 14’s by Dean Takashige:

Happy Easter to everyone. Thanks to the 20 of you that made it out for the run today.

Today I was assisted by Lisa, Sandra Norm. We had great conditions, overcast, breezy and not too wet.

Since this is April we are still running about 4 miles, next week will be the last Sunday of the month and we will start transitioning to next month’s goal of six miles.

This may sound daunting but keep up with your mid-week homework runs, 2 times during the week with a day of rest between runs and you will do fine. Run at your comfortable pace but run at least an hour. Running 4 times for 30 minutes does not produce the same results.

Just a reminder, on rainy days or even with a slight drizzle, avoid running on the painted lines on the roads or on manhole covers. They become very slippery. Also if your shoes get wet, stuffing them with crumpled newspaper helps dry them out.

We ran 4.19 miles in 1 hour and 7 minutes and burned about 368 calories.

Have a great week and we will see you next Sunday.

Da Comment Corner:

May 4th, Clinic Picnic:

As Peter has mentioned, friends and family invited. $1 fee per person (to take care of drinks and chili and other items); potluck so bring your latest creation or a salad or a dessert. The “drill” is, that we all go for our usual run then come back for the picnic which starts around 9:30 or so. Volunteers always needed.

I remember many years ago when we had a restaurateur from Japan who had joined the clinic, serve all of us grilled mochi in an exquisite soup. Oiishii! In addition, Rashun’s Thai Curry is always a hit.

This is a great way to get to know your fellow group members and staff leaders! I hope we all make an effort to attend!

The Rolling Lounge Chair at 5 a.m. (Repeat):

(From Blair’s Early Morning Run Chronicles):

As I made way up Monsarrat Avenue and reached its peak (the Kapiolani Community College [KCC]) at around 5 a.m., I noticed a man pushing a lounge chair up the hill as well. I didn’t think anything of it at the time. I thought he was a “homeless person” with his temporary shelter. I stopped at the KCC water fountain to get my 24 seconds worth of water-sips when I hear a roar on the road! The man was rolling down Diamond Head road toward Triangle Park in his lounge chair! (Did he have a license to drive that chair?) Luckily, at this time of morning, there were no cars going in the same direction otherwise, I am sure I would have heard the sound of screeching brakes. He made it to 22nd Avenue then turned left and rolled down that street. I saw him make it to the bottom so figured he was safe. I continued my run with a “ho hum” attitude thinking, “What else am I in store for this morning, a ‘gliding’ matching loveseat?”

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

See you at the water stops,

Blair