Blair’s Weekly Update 03-15-2015

Doc’s Talk:

The cornerstone of the Honolulu Marathon Clinic program is: One hour of running or walking, three times each week. We keep it real simple: 1 hour, 3 times per week for the first 3 months. When you have to change we will tell you. Running/walking a half hour, six times per week Does Not Work! Later we’ll tell you why. How fast do you go? Never so fast that you cannot talk, and never so slow that you can sing. Real easy. Your Body Is Like An Engine: Your body is a running machine. The kind of fuel you feed the motor is paramount, but the muscles have to learn to use the fuel. We have 2 types of fuel in our body: 1) Carbohydrate or sugar: It is only good for about 20 minutes. 2) Fat: The long distance fuel. We have 2 types of muscle fibers in our body: Quick twitch and slow twitch. The quick twitch is the sprinting fibers. The slow twitch is the endurance fibers.

At 40 minutes you are burning 80% of your own fat. Therefore, if you can’t run for an hour, forget it.
As you start running an hour, you’ll notice you don’t feel good. We call that the PTA (Pain, Torture, and Agony). It lasts for about 12 weeks, 36 hours of training then it goes away and you feel good. For much more running-related information, read Your First Marathon – The Last Word In Long Distance Running, by Jack H. Scaff Jr., M.D., F.A.C.S.M., available for purchase at the Honolulu Marathon Clinic on Sundays and online at: http://yourfirstmarathon.net/buy-online-today/

Table Duty:

Thanks to Blue Group staffer leaders Derby and Lisa for doing such a great job at table duty! Those energy bars sandwiches were great!

Shoe Talks:

First talk on April 5th @9:00a.m. (Geared for beginners but open to all)

***** Change in Second Shoe Talk Date –from April 19 to April 26th @ 9:00 a.m.:

Shoes are perhaps the most important piece of equipment in running. Attending the Shoe Talk at the Running Room is highly recommended. Listen to the experts on the latest in shoe technology, etc. Attendees get a 20% off shoes coupon.

Staff leaders let’s adjust our runs to “fit in” the shoe talk schedule.

Group Reports:

Pink Group by Rosie Adam Terem:
(Pace 10:00 – 11:00 minutes per mile)

The Pinks did 6.5 miles today with a large group of runners. Our pace was an average of 9:49 minutes/mile ranging from 10:20 to 9:25, and perhaps a little faster on the downhills. Various Garmin and phone apps give different readings, so we try to run at a pace dictated by our breath and the ability to maintain a conversation. Sundays are for long, slow runs. Even though we’re just running 6 miles, we will work on not running fast!

We talked about running technique for hills: shortening the stride and looking up.

And we discussed the benefits of cross-training on non-run days. Some of our runners ride bikes, some swim, and some do core training or weight workouts.

Our staff leader Steve was absent today because he has just become a father to baby Rachel. Congratulations to Juanita and Steve!

Black Group by Russ Honda:
(Pace 11:30 – 12:30 minutes per mile)

We started out up Diamond Head with our regulars, Jan, Doug, Yunis, Hannah, Tomoko and return of Kurt. We were joined by 4 new members and will get everyone’s names as they settle in a group they feel comfortable in. We stopped at Triangle Park and decided to run more than the 4 miles by going up Diamond Head Road and down 18th Ave., on to Kilauea, up 18th to Triangle and back to the clinic. We completed a 6 plus mile run and averaged below 12 minute pace. We hope in the coming weeks our MIA’s will be back so we can have a complete group outing. Good job everyone, continue on your twice a week runs, minimum an hour or more, see you on Sunday.

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

Approximately 25 exuberant and high spirited runners, all in single file, climbed up Diamond Head under the “expert tutelage” of staffers Monica, Jessica, Lisa, Quen, Guru Sam, “Dr. Dwight”, and Blair. We missed staffer Bob today. Blessed with cool breezes and cloudy skies, the convivial running mates managed a 4 mile trek up and around Diamond Head; it was full of fun and laughter but with a touch of “determined effort” that justified that this jaunt was not just for fun and frivolity but to actually assist in our training. Many members finished up with a lap around the park to make the mileage close to 6 miles.

Melyssa, Brett, Elena, Russell, Jin, Jainey, Melissa, Christine, Randy, Ming, Jessica, Sirena, Curt, Francis, Stan and a slew of others made up the group! Great job everyone!

Special mention to Nathan C., who is back after almost a 10 year absence. Great to have you back and you haven’t aged a bit! (Must be due to all those great HMC training routines instilled in you those many years ago. Remember, when Pink group leader Rosie started with us? She now sets national running records for her age group!)

Please make sure to do our “homework runs” during the week; it is the foundation for completing the long runs and the marathon. There are groups meeting at Ala Moana Park during the week so please feel free to join them. Perhaps we might have our own White Group week day “homework run group” ; we will keep you apprised if this idea progresses.

Aside from the weekday runs, it is very important that you show up on Sundays to do the “longer runs” and get” acclimated” to the actual marathon route. It is also a great way to socialize and make new friends.

We continue our 4 -5 mile treks for the rest of the month. We usually increase our mileage by 2 miles every month.

Blue Group by Derby Linden:
(Pace: 12:30 – 13:00 minutes per mile)

Congratulation so staff member Val Ogi who just ran the LA Marathon this past Sunday (5:13:07) in the scorching heat.

Staff members Fiona McNeill, Maile Burgey, and Dave Darby lead the group to Triangle Park and back to the clinic…duck soup for returning runners: Michelle Kim Stone, Remy, Jesslyn, and Brent. Many new faces and they all did a great job.

Continue to do your homework: At least 1 hour every other day.

Reminders:

Please remember to registered on the Clinic’s website and fill out the liability form. It’s painless and easy. Go to http://honolulumarathonclinic.org/ , Click on “Sunday Clinics” to register.

Here are some important dates to remember:

  • Hapalua Half Marathon – Sunday, April 12th – no clinic meeting
  • Shoe Talk – Sunday, April 26th @ the Running Room – 9 a.m. (1 hr)

Beginners:
(All walking/running speeds down to 13 minutes per mile running pace.)

Buff Walkers by George Ushijima:

It’s still March! Did we do our homework? Did we spend 2 different hours on different days on the road? I know it’s hard to get back into that routine, but it’s March. Today we were greeted with wonderful weather even though it was a slight overcast, there was no rain. Everyone had a nice pleasant walk that got extended a bit to go around the Zoo once. The 2nd time around, we just went up Monsarrat Avenue. and back to start and some wonderful refreshments. The group this time was much larger than last week. We had Tracy, Janet, Shay, Jan, Celeste Michelle, Roland, Veronica, Robert, Mike, Nat, Liz Paul, Mary, Wayne, Yoshiko, Helen, Lorraine, Lynda and Mike. Susan, Norm and George gave out the useful advice as we trudged along. Roger was there to give his wisdom and wish us well, glad to see he was still his charming self. Next Sunday, Susan will be guiding the group as George will be traveling. Don’t forget the homework to build up your stamina for this walk. There’s also the Shoe Talk coming up on 4/5/15. The plan will be to go around the park and the zoo twice next week, followed by going over the hill to visit Triangle Park and back the following week. On 4/5, Easter Sunday, we’ll just go around the park just once and break up to go to the Running Room for the shoe talk. Keep on Walking!

Sweet 16’s by Roanne Abe:

The day started off cold, but things soon warmed up. 17 of us braved the cold morning to welcome the sun: Harry, Lynn2, Dan, Sylvia, Annette, Judy, Macy, Abby, Linda, Michelle, Pressy, Chris, Mark, Peter, Brandi, Cliff and Roanne. We did 3.6 miles in a little over an hour, including the time taken to take in water. You all looked great and the smiles never wavered. Good Job! Homework is two 1-hour walks. The homework is key in getting your body used to long-distance activities and burning the bunker fuel called fat. If you need a homework buddy, Cliff is doing walks Monday/Wednesday/Friday @ 6 a.m. Please let him know if you are planning to join his early morning walks. He starts promptly at 6 a.m. It’s still a ways off, but please plan to attend the shoe talk on April 5th. Not only will you learn about shoes and ones that fit right to make your feet happy, but you’ll meet some of the great staff at the Running Room.

Green 15’s by Lou Crompton:

Happy to have a number of returning members of the 15 team, such as speedy Willard who finished the 2014 Marathon at 15.0 minutes per mile… also had Nanako back all healthy, and the Lovely Leah brought her hubby… always nice to see participants not only return but to bring friends or family… few years ago I mentored an MD to finish his first marathon and he in turn trained his wife and she finished her first marathon… one of our ladies, Aki, used her Green 15 training to train her daughter to compete in and finish the GAR in very good time for a 7 year old… really great to be able to better community health and improve their fitness one runner at a time. Our aim in the 15 team is to have a moving pace in the 15 min/mile range and also an overall completion in the 15 pace range. Two years ago the 15 Team had an average marathon finish time for all our participants of 15.1 minutes per mile…. in December 2014 we had a whole bunch of us finish at 15.1 minutes per mile – we could have been holding hands. We finish the marathon around 6.5 hours. year after year. So if clinic participants want to join us for a brisk walk or a slow jog, look for the Green 15 next Sunday. Six of our crew went out for a prescribed 4.1 miles outing and finished in about 15.8 minutes per mile, not bad for early March. Two of our staffers, Ryan and Gary, complied with a 14 Group request to trail them and pickup any strays… so they finished their 4.2 miles walk in about 17.5 minutes per mile… thanks guys. Green Team will still be in the 4+ mile distance next couple Sundays, at least thru the Shoe Talk in April… Come join us. Aloha

Gold Group 14’s by Dean Takashige:

This is week number 2 and we had a great turnout. Our headcount was 44, which is fantastic.

Some folks are trying out different groups to find what fits best at this time. Remember that you will take about 12 weeks to get adjusted to having your body in fat burning mode so you may not feel all that great at this time. But hang in there and it will get better. Fortunately we had great weather to run in, overcast with a slight breeze. Everyone looks like you are doing great for the second week of training.

For now just concentrate is trying to set a schedule where you can set aside an hour two days during the week for your homework. With at least a day of rest in between.

If you are looking for others to run with during the week Norm will be running Tuesdays and Thursdays starting at 5 p.m. at Ala Moana Park. If you get there later run in a clockwise direction and you should run into the group since the group normally runs in a counter clockwise direction.

Today was Amy’s last day as she will be going to the west coast, we will all miss her but wish her the best. She is planning to run the marathon in December with us. We all wish her Aloha till December.

Today we ran 3.96 miles in 1 hour and 15 minutes and burned 403 calories.

I will not be at the clinic next Sunday so look for Lisa. See you when I return.

Da Comment Corner:

Pace Groups:

I am sure the staff leaders have mentioned this numerous times but to just reiterate – we think, we have basically all of the “paces” for the marathon covered. As an example, the Intermediate group has 8 different pace groups that runners can join and also an Advanced Group that speeds through their training at less than 9 minutes per mile. The beginners have four to five groups, starting with the walkers up to runners pushing a 13-14 minutes per mile pace. The Intermediate Blues take over at the 12:30 to 13:00 minutes per mile.

Not sure about your pace? Ask one of the staff leaders.

Bike Lanes are for Bikers:

Please be careful when climbing up or heading down Diamond Head – in addition to keeping in single file, runners should be careful if entering the bike lanes as bikers heading uphill or speeding downhill can be very dangerous! And, they have the right of way! Thanks Charlotte for reminding us!

Mental Conditioning:

By now, I’m sure all of us have been “indoctrinated” to “homework runs” – it is the foundation of our marathon training. While it gets our physical attributes in gear, it also plays a very great part in the mental preparation of training for long distance running. Accomplishing these weekday runs gives us the “positive mental ammunition” needed for our Sunday runs; this then translates to positive experiences on our longer runs and ultimately the marathon. And, not to get too philosophical, but these positive traits soon become intertwined with our everyday habits and get juxtaposed with our everyday behavior and everyday life. (You gotta admit, we don’t meet too many grumpy runners!)

See you at the water stops,

Blair