Blair’s Weekly Update 07-02-2017

Doc’s Talk:

Dr. Scaff spoke about cholesterol and the misconceptions in using its data.

Table Duty:

July 2 Table Duty thanks goes to John Scott.

Group Reports:

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

The advanced group welcomes everyone. This week we ran a little over 12, and Doc Scaff gave an interesting discussion on statins and cholesterol. Lots of folks are on statins who shouldn’t, and trans-fats are bad. Keep running – exercise is a great way to stay healthy :O)

Congrats to those that ran Kaena Point!

Next week 6 a.m. at the Kahala gas station.

Pink Group by Rosemary Adam-Terem:
(Pace 10:00 – 10:30 minutes per mile)

The Pinks met at 6:00 a.m. to get 8 miles in before the talk and finished off with the 10K route around Diamond Head and Kahala, for a total of 14 miles. Some of us ended up floating out the heat in the ocean at Kaimana, visiting our monk seal mom and pup on the beach.

Next week will be the same. Meet Henry at 6:00 a.m. to run down to Magic Island before the talk.

Happy 4th July!

Black Group by Maile Kondo Burgey:
(Pace 11:00 – 12:00 minutes per minute)

Started first 12 miles run today with 7 people. Mahalo for Ron Alford joining us to help members in da group! We were happy while he, such a legend runner, ran with us. I had a young runner, newbies, former Blue Group member. Some were turning around at the gas station, but three of strong members tried to reach first park 6-mile marker. Finally, I had two members to come back to Kapiolani Park.

Average pace was 11:28.

Hope we’ll be able to keep it next week, too.

White Group by Russell Uchida:
(Pace 12:00 – 13:00 minutes per mile)

Our first 12-miler of the season challenged the sum of 13 white group runners. The group was led out by Russ H., Sam, and Ivan where we surprisingly encountered hot temperatures that were deceivingly disguised by very breezy trades. The group included regulars Elaine, Elena, Mika, Danell, Jamie, Mitchell, Scott, Richard, and George. We welcomed new White group runner Nielle. who impressed us with her stamina. We also parted ways with George who is challenging himself by moving up to the faster Black group and leaving Mom behind with the White Group.

Blair and Russ H. stressed the importance of homework runs and recommended, at minimum, three one hour runs per week. Blair also stated that at the 12-mile distance, we must be diligent in doing homework runs as lack of homework will undoubtedly tax us on our longer Sunday runs.

The group looks forward to the return of group leaders, Blair and Richard. Please join us as soon as you are well.

See you all on Sunday!

Blue Group by Val Ogi:
(Pace 12:30 – 13:30 minutes per mile)

This morning we had 13 eager runners to attempt our first 12 miles. Are fearless leader Andy had to leave us at the gas station again due to his work schedule. It was nice and cloudy and we even had a brief sprinkle. We ran through the residential area to avoid the traffic both directions. We kept saying it was perfect weather, but it was warm and humid. We talked about starting to put Vaseline on our feet as we are feeling more friction from just 2 more miles. Have a great 4th of July!

Beginners:

Sweet 16s by Annette Hayes:

A diverse group of 19 joined together for a 10.8 mile walk to Wailupe park. We welcome everyone to join us. Nice to see family members coming out for a day of fun. Overcast skies and sprinkles of rain were enjoyed by all. Unfortunately, the trend was not to be continued, and we walked back with the sun in our eyes and the heat on our backs. Thank you, Grace for the ume and honey ginger snacks. Just enough to encourage us on. Thank you, John, for waiting for us to get back, and for the ono snacks at the end of the run.

Please remember the rules of the road, walking single file in congested areas, making room for others who may be passing. This is especially important out on the highway, when going in the same direction as the traffic. With the noise of the cars passing, you can’t hear or see anything coming behind you. Bicycles have the right of way. And watch out for the occasional motor scooter driving in the bike lane. Now that the Biki bike program has started, you will see many who don’t know that they should not be riding on the sidewalk. Be carefull for your own safety. Enjoy celebrating the birth of our country. Happy running. See you next week.

Green 15s by Lou Crompton:

More encouraging words from our Doc about cholesterol ratio. My total chol / HDL is 2.7 so I hope to make it to December for yet another marathon. Get your weight down and jog 30+ miles / week… works for me. Green Team was missing a few familiar faces today, but 18 knew we were meeting today. HMC schedule has July kicking off with 10 miles so that’s what we did. I forecasted 2h 33m for the trip so John would know to stay open for us and later returnees… came in at 2h 32m. Probably would have been right on time, except for some “fast women” chasing me in the #2 slot. Time would give the little green ones a pace of 15.2. Collectively we are staying right on trajectory for our target marathon finish time. Good job by all. Mahalo to our refreshment crew – cold fruit pieces really hit the spot after our trek today. Next week means a tweak of our route to somehow add another 1/2 mile. Try to get in 2 jogs of 1.5 hrs each (alt 3 jogs of at least 1 hr) – you have off on July 4 so you have the time this week… Happy Fourth… Aloha.

Da Comment Corner:

Hydration / Our Weekly Family Gathering:

Let’s make sure we hydrate properly; it is very, very hot this year and this heat can cause severe dehydration. I’ve seen runners go through it and they take a very long time to recover or do not return to the clinic. Please be careful; we look forward to seeing everyone every Sunday at our Weekly Family Gatherings.

See you at the water stops!

Blair