Blair’s Weekly Update 4-27-2014

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

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.

This 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; soft 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. Bring a hearty appetite and a bunch of family and friends.

Table Duty:

Special thanks to the Padua family for the great drink and food! Tony, Sandy with son, Thad put on a great spread of food – those cucumber/tuna sandwiches were delicious! Mahalo!

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 minutes per mile pace or faster. The advanced group met at Kawaikui Beach Park and ran about sixteen miles at about a 8:45 pace. John did an outstanding job at his 50 miler, and Les and Donis and building for the San Francisco marathon. Same workout next week starting at 6:15 as we gently build endurance. :0)

Pink Group by Stephen Cole:
(Pace 9:30 – 10:30 minutes per mile)

The Pink Group went out with a total of 23 runners today, including Steve, Sandy, Arleen, Linnea, Miki, David, Chris, Rosie, Tabitha, Bruce, Kozo, Arlene, Taka, Todd, Lisa, Max, Terry, Tammy, Joe, Larry, Arlen, Kolter, and Maricel. Welcome Tabitha, Bruce, Max, Arlene and Miki to the Pinks! The weather started off nice today, at about 75 degrees and overcast, but then turned rainy in the last couple of miles. Still a great day for running! Below are the stats for the run: Distance: 8 miles Overall time: 1:23:00 Overall pace: 10:30 min/mile Running pace: 9:40 min/mile The declared pace of the Pink Group is 9:30 – 10:00 min/mile, and this is what we shoot for as a running pace (9:45 is optimal). We all did a good job staying together as a group today for most of the run. Typically, on the way back in toward Kapiolani park, we will stay together until we start heading down Diamond Head after the last water stop. At that point, if anyone wants to pick up the pace to burn off that last bit of steam they have, please do! Just remember to stay safe and courteous to your fellow runners and walkers 🙂 We will be doing a 10 mile run next week, and leaving promptly at 7:20 to ensure we get back in time for the picnic. Please be on time or even a bit early so we can leave on time. The additional 2 miles will be added in the middle of the run, heading out toward Hawaii Kai from the gas station for one mile, then back via Farmers Rd. on our same route. We have a nice strong group of runners, and I have no doubt that we will do great next week. Happy running, and see you Sunday!

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

It was a beautiful day for running! Andy and Ron lead 13 Greys out of the park including Lance, Hiroshi, Noah, Mindy, Gia, Steve, Ray, Corrine, Larry, Mike, and Robert. Andy and Ron neglected to bring their Garmins so Mindy kindly kept us on pace and provided the data below – thanks, Mindy! At Triangle Park Andy talked about plans for next week (da picnic) and, as usual, Mindy was there to help us with remembering everyone’s name – thanks again, Mindy! Robert’s return to the group meant an extra dose of enthusiasm and loud animal sounds (who let the dogs out?). We picked up an extra runner on Kilauea from the Pink Group as we headed for the Aloha Gas water stop to bring our total to 14.

Everyone stayed together really well as we took the Kahala Ave. route back and we all got a wonderful blessing (light rain most of the way) to cool things down. Back at Triangle Park Ron discussed the advantages of wearing a hat with a bill in the front (ball cap) – protects your head from the sun, keeps rain out of your eyes, and when running after dark, can help shield your eyes from the bright lights of oncoming cars. Ron also let the group know that his son, John, ran the Leona Divide 50-miler yesterday in California – so proud! (John normally runs with the HMC Advanced Group). Also, Ron will miss next weeks picnic because he will be attending the Road Runners Club of America National Convention in Spokane, Washington, representing the state of Hawaii and Guam. The convention includes participation in the Lilac Bloomsday Run on the final day of the convention so he won’t be slacking.

We finished up with the marathon finish and then headed around the park back to Paki.

Stats: 9ish miles at a 10:28 running pace. Total time: 1:33:16.

Next week will be about 6 miles (because of da picnic). The following week we will edge up to 10 miles. Have a great week!

Silver Group by Lynnae Lee:
(Pace- 11:00 – 12:00 minutes per mile)

Alberto is back and he led a group of 11 Silvers to the gas station for an 8.5 mile run; Lynnae as sweeper. The group was primarily comprised of veteran runners: Sun Hee, Moon, Carl, and Evelyn, to name a few. Speedy Joe is out for a few months due to his injury, but he wishes everyone a Happy Sunday. We certainly wish him a speedy recovery and complete healing. We ran into Dayna at Jimmy’s pitstop, where she was learning to change a bike tire as part of her triathlon training. You go girl! The weather conditions started out okay, but the showers moved in during our last 2.5 miles, and we all got a good drenching. (I hate wet socks!)

Homework [the key to HMC success]: 2 homework runs of 60 minutes minimum duration with a rest day in between (Tue/Thur or Wed/Fri). We’re on the verge of entering double digit mileage on Sundays, so now is a good time to bring your friends who may be thinking about doing a marathon.

Upcoming: Clinic potluck picnic next week, so run will be shorter (6 miles?). Bring your dish, $1/person, a guest, and a mat/chair to sit on. 5/11 we’ll start 10 miles. 5/17 is the Charity Walk (6 miles) – it’s the classic “walk to eat” event that raises money for Hawaii’s charities. See me for registration forms next week. For Memorial Day we are planning a special off site run – suggestions welcome.

Earth Day: As it’s still April, here are a couple of ways to observe Earth Day – (1) Donate used-but-still-usable running shoes to Norman Uyeda to be sent to children in the Philippines. Smaller adult sizes are preferable. (2) Donate empty shoeboxes to Lynnae to be filled with school supplies, toiletries, and toys for children at Christmas. Last year’s boxes went to Nepal. Bring your donations to the Clinic picnic next week.

Shout Out Corner [post-Boston]: A big shout out to all those HMCers who completed the Boston Marathon (4/21). Special congratulations to Satomi who completed her first Boston Marathon, and was proudly wearing her blue shirt at Clinic. Satomi had a great experience and couldn’t stop smiling during her run because of the incredible amount of support they had along the way. Bostonians make their marathon a true spectator sport. She finished with a personal record of 3:33!!! Simply awesome; we’re so proud of her.

As Dr. Scaff says — the real heroes in the time of need were the spectators who rushed to provide aid to those who were injured and wounded just one year ago. It is also important to note that the fastest Boston Marathon occurred back in 2011 in just a little over 2 hours. So, at this time of year, we remember those who suffered and are no longer with us. We are grateful each day for the freedom we have here in the U.S. Thank you to our staff leaders, volunteers, friends, family, and the running community.

[Mahalo to John for his contributions to this edition.]

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

Another Sunday, another successful run. We had Doug, Curt, Kim, James, Liann, Liann’s friend plus baby, Marissa, Hyurn’s twin brother, Devon, Martha, Ivan and Russ running slightly slower to match our advertised pace.

We started around Diamond Head, said “hi” to Devon’s parents, and headed towards Kaimuki Intermediate. We separated from Liann, and Liann’s friend plus baby, and ran non-stop to the gas station due to the Water Dharma running out of water. At the gas station, the group decided to tackle Kahala Ave. since Martha mentioned the clouds and slight drizzle made the conditions perfect for such a challenge. Unfortunately, it started pouring, but the word games and reminiscing about the ugly statues allowed us to finish this 8 mile run. We ran for a total time of 1 hour 37 minutes, with an average pace of 11:30ish or so.

Black group tip of the week submitted by Devon and James was regarding the use of Vaseline. Start now and see if it is helpful in preventing blister and chaffing. (Perfect tip for our down pour)

Don’t forget the potluck next Sunday, $1 per person and your favorite dish. We will probably continue with the 8 mile run unless the group votes otherwise.

White Group by Blair Hoashi:
(Pace – 12:00 – 13:00 minutes per mile)

Nearly 30 runners were present when we gathered at Triangle Park. The Guru, Dr. Dwight, Bob, and Rich led the group as usual. Also, Staffer Lisa returned from a trip to the East Coast and Blair rejoined the group after his bout with bronchitis. This convivial group went through a barrage of wind and rain but managed to stay the course and finish intact. The Garmin registered 7 miles on the distance meter.

There was lots of chatter within the group which showed that 1). The group is having a good time; and 2). All or most of our members are running at a comfortable pace. Newcomers, don’t be fooled by the how easy running these distances seem to be; as we increase our mileage, diligent homework, pacing, hydration, and energy replenishment will be very vital to maintaining one’s comfort. Kudos to leaders Sam and Bob for doing a great job of leading this “wild bunch”! Our regulars like Melyssa and fellow banker Trish, another Melissa, Monica, Quen, Jin (without Jainey), Sung, Ming, Jennifer, Jessica (who is recruiting many of her fellow nursing students; thank you) Brian, Nikolaus, his lovely wife, newcomer Tracy, and a slew of others. I shall get to know you all better as time progresses.

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 – please bring a nice dish that you would want everyone to try!

Be safe and healthy!


Buff Walkers by George Ushijima:

A little rain never hurt anyone. Tis Sunday morning started out OK, it was actually very pleasant. Wendy, Lorraine, Paul, Anne, Samina, Roger, George were joined by a new walker, Sean. Later on we caught up with Alan enjoying the Sunday morning stroll. We changed up a bit as this was the last 4 miler. We did it around Diamond Head passing one of the first restrooms out of Waikiki. That’s when the rains came. We were all little wet as we arrived to Sandy, Tony and Thad’s beautiful layout of refreshment greeting. Smoked salmon is great. See you next week for first 6 miler of the year Keep on Walking!

Sweet 16’s by Roanne Abe:

We started off with 26 walkers today. Our numbers fluctuated a bit as participants find their right group pace. The weather was over cast with a nice breeze, and we caught a good amount of rain on our way back to the park. It gave us incentive to get back to the park quickly with water breaks kept to a minimum. Spirits were unaffected by the showers and we still had smiles when we got back to the park. Total mileage was 5.6 miles in about 1 hour 40 minutes with rest stops. Our pace was about 16.2 minute miles. We should be in good shape to increase our miles to 6 starting in May. Although the rain was unexpected, it gave us a brief experience to walk in the rain and see how that affected us. If you experienced chaffing or the start of blisters, you may want to explore trying out moisture wicking socks or double layer socks to keep blisters to a minimum. Hopefully we will see less rain as we get closer to summer. Enjoy your two, one hour homework runs this week and we will see you on Sunday

Green 15’s by Lou Crompton:

Wow, definitely a “learning experience” day… running in the rain isn’t the most enjoyable of training days, but we need to be ready for a rainy Sunday in December… I ran in either 1998 or 99 marathon and it was pouring rain from the start… those who wore ponchos or refuse bags began to toss them up on the hill around Hawaii Kai… hey, that’s 16 miles after the start… so it can happen – be prepared. And Staff can talk or can send emails about being careful in the rain – don’t step on metal plates etc… yeah yeah…words. Until it gets up close and personal… such as one of your own team mates jogging downhill steps on a metal plate… and in an instant your friend and co runner is on the ground… then words and warnings become crystal clear… fortunately our downed runner didn’t even suffer a scratch! Wiped off the little bit of dirt and took off again. But the 15 Team will surely remember this dramatic learning experience for the rest of the year… personally I avoid metal plates, finished concrete and uneven sidewalks anytime … I don’t want to fall on a bright sunny day either. It’s dangerous out there folks. Green 15 Team left the park on our “usual” departure route toward Monserrat to avoid the long queue and congestion of DH Rd… seemed like the entire beginner group went that way today… if was different to have so much company and we are used to going up Monserrat at 15.3 pace so we “slowed down” and stayed in line… he he he…. in just a few weeks of training we have upped our speed on the hill from about 16 to now around 15.3 or 15.2 regularly… hill work pays off. Green 15 crew went out for a 5.5 mile route today which somehow turned into 5.46 miles…. must be the rain and clouds interfering with the Garmin GPS…. but we did the distance in 1H 23M for an overall 15.2 m/m pace. Once we climbed Monserrat we were mostly doing downhill or flat land so moved along at about 15-15.1 pace… the little bump in the road referred to as DH lookout is being scaled now generally at 15.2 pace… again, only a few short weeks of training and our hill work is definitely showing its benefits. Excellent job. Do your 2 homework sessions, at least an hour each, and try to incorporate hills. Next week we break the 6 mile barrier! Aloha

Golden 14’s by Dean Takashige:

This was our last Sunday run for April.

So if you started with us from day 1 you would have completed 7 weeks of training so far. By now you should be comfortable doing 4 miles. If not then better get those homework runs in.

Today was a little different than the normal run. Myrtle decided not to turn on, my Garmin battery did not charge, but never fear we had a bunch of folks willing to tell me that I am running too fast, no one said too slow. So we ran in chatter mode… if you can hear the chatter than we are ok.

We changed our route to start up Monserrat Ave since we were alerted that there was a bad smell due to a dead animal along the Diamond Head route. We also took a slight trek through the neighborhood and everyone saw one of the hidden water stops provided by the residents in the area.

We were blessed by heavier than normal showers on our leg back to the park. But all ended well with 5.48 miles in about 1 hour and 25 minutes.

This is our primer for next month, in May our goal is 6 miles.

Since your shoes were probably wet, stuff them with crumpled newspaper to help them dry out for you next run.

Remember next Sunday is our picnic and bring your dish and a $1 per person attending.

Don’t forget your homework runs and see you next Sunday.

Lucky 13’s by Lehua Simeon:

Today the Lucky 13s were 24 strong! Led by Pace Leader Derby, and assisted by Staff Leaders Maile and Lehua, we ran in a beautiful and solid single-file line up Diamond Head to Triangle Park. At our first water stop we discussed the importance of hand-signals and allowing some space between yourself and the runner in front of you. We use hand-signals to communicate from the front of the line through the back; and we call-out verbal warnings to communicate from the back through the front. Today we got creative with a special signal to warn our fellow group members about a dead cat on the sidewalk—not something we usually come across, but it’s good to communicate and avoid any potential hazard. Before turning around at Triangle Park, Derby invited others to join her as she does her “homework” runs at Magic Island on Tuesdays and Thursdays at 4:30 sharp! If you live outside of the town area and are not able to make it to Magic Island, we encourage you to make friends within the group and start your own weekday running group closer to home. On the way back to Kapiolani Park we took a slight detour and walked down a “secret” path along the beach.

We ran a total of 4 miles in approximately 1 hour, 5 minutes at a 12-13 minute pace. Next week is the first Sunday of the month, so we will increase to 6 miles. We will run to Triangle Park like we’ve done throughout April, but instead of running straight to our meeting area, we’re going to run once around Kapiolani Park (and point out where the marathon finish line will be) and return to Paki in time for the picnic.

If you have a Facebook page, Maile will be inviting you to join our Lucky 13s Group Chat for updates and to continue conversations beyond our Sunday runs.

Da Comment Corner:

At the gym:

I noticed my reflection in the full length mirror as I “worked out”. The mirror accentuated my “abs” (no, not in a positive and flattering way and, yes, it didn’t matter from what angle) – those extra helpings of pasta at Buca de Beppo, extra cream puffs from Liliha Bakery or those delicious extra morsels of sushi by Chef Shimoyama at the Hakone Buffet at the Prince Hotel was fully evident in that revealing reflection. 100 more sit ups before showering? I think a full blown diet and lots more running would be a better remedy.

Bruno, dude…

Bruno Mars recently had three sold out concerts here in Honolulu and currently seems more popular than ever. Therefore, I thought I’d reprise this comment I made two years ago about one of his songs.

Below are lyrics from a Bruno Mars’ song (For folks who do not know who he is, Bruno Mars is a current global pop icon; born and raised in Hawaii; I watched him perform as a toddler with his dad’s singing group, the Love Notes):

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

(Bruno, dude, when feeling lousy, why not go for a run; experience all of the positive endorphins that are 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…”

Great Job Satomi!

Member Satomi’s 3;33 time at the Boston Marathon eclipsed her qualifying time and is now set for next year! Congratulations!

Quote from Runner’s World:

“I don’t have a runner’s body, but I have a runner’s heart – and that is all you need”.
Army Sergeant Jennifer Morris

See you at the water stops,