Category — Blair’s Weekly Update

Doc’s Talk

This morning Dr. Scaff spoke on how we can prolong our collapse point—also known as “hitting the wall.” Reminding first –timers that they only have one marathon in their body this year, he urged us not to use it up before December. He also addressed our marathon completion times which are directly related to our weekly mileage and pace. This led to the Five Second Rule: research has shown that deviating our pace by more than five seconds per mile results in a poor marathon experience. [Read more →]

Doc’s Talk

Injury prevention and recuperating from injury were the topics of the day. When on the road to recovery, start very slowly – walking recommended; and if there is no strain on the injury, then start running at a very slow pace. Icing an injury will help it to heal faster.

Table duty

Thanks to staffer Gail for the drinks, fruits and pastries! Thanks also to staffers Don and Annette who brought back some New Zealand chocolates for everyone! Yummy!!

Bus Run – June 27^th

Please sign up for our first Bus run on our Sign Up Sheet pinned on the bulletin board; for first timers – we board school buses at the clinic site then get dropped off at various locations; then, we run back to the park. Most of the routes will be on the actual marathon route. Our first drop off location will be at Maunalua Bay in Hawaii Kai (across from Roy’s restaurant) – approximately 8 miles back to the park. Many of the Intermediate and Advanced runners will include the Hawaii Kai Drive loop to add another two miles Cost is $2 per runner. [Read more →]

Doc’s Talk

This week Dr. Scaff reminded us about the dangers of acetominophen. He then went on to speak on how our heart is our most important organ and how our body adjusts to keep it going. Keeping hydrated throughout our runs is vital. Should the very infrequent phenomenon of Post Race Collapse occur, lie down and sip a cola.

Table Duty

Staffers Nelson and Lorna were responsible for the great offerings of fruits and snacks and drinks. Mahalo for the goodies! [Read more →]

Doc’s Talk by Bev Major

This week Dr. Scaff continued on the topic of heat—balancing heat gain with heat loss. Heat gain is a natural occurrence of running and can be dissipated in four ways, one of which is evaporation. By acclimatizing ourselves to run in hot environments, we produce more sweat. Our light colored mesh running gear helps by wicking away the sweat and aiding the cooling process.

Table Duty

Storage room keys in New Zealand? No problem. With contingency plans already “drawn up”, Advanced Group leader Les Young went about table duty with a minimum of fuss. If there was any kind of major disaster, I would head straight for Les’ house. [Read more →]

Doc’s Talk by Bev Major

This week Dr. Scaff was hot: well at least his topic was all about heat. We begin our runs our body core temperature is 98.6. It increases to 100 or 101 degrees after we’ve warmed up. This happens to be the optimal temperature for smooth muscle functioning. Drinking 10 ounces of water every 20 minutes and sweating will keep us from overheating. During our run we’ve been running on fat calories. After our run, food and water will bring down our core temperatures faster, and we switch back to burning carbs and protein. Cool.

Table Duty

Annette, Annette and Don laid out a delicious “spread” of fruits and drinks for all of the “heated” finishing runners. Mahalo!! [Read more →]

Doc’s Talk by Bev Major

Dr. Scaff’s topic this week was a weighty one, in fact it was all about weight. Our heads are the most efficient carriers of weight, moving down our body to the legs and feet which are the most inefficient. Heavy legs are a literal drag on your running efficiency. It’s thought that the 2:05 [Beverly D. Major] marathon ceiling can be beaten if the elite runners could only lose the weight of their shoes. Shoe manufacturers know this and are producing ever more lightweight shoes. While you can’t change your genetically heavy limbs, everyone has the option of trimming pounds overall. From now until September is the time to lose weight. Each pound lost results in a minute faster marathon time.

*Bev, when you “woke up” after your 2:05 marathon, how many of the Kenyan runner’s had you beaten? …Blair

Spring Picnic “Weather Watch”

Over 140 runners participated in our Spring Picnic under “watchful” weather conditions. The weather forecasts predicted heavy rains and stormy conditions. But, we were blessed with only “some” rain under heavy cloud conditions; it produced uncomfortable humidity, but as mentioned, we were lucky to have no rain for most of the time. Thanks to everyone who attended and mucho mahalos to those who brought their delicious entrees for us to taste. Special thanks to Luanne and Norm for chairing the event. Also, thanks to Peter, Susan K., Alberto, Dwight, Val, Muriel, Bert, Tony, Maile, Narumi, Marilyn, Roger and many others who assisted with the set up, take down and clean up.

See Norm’s picnic pictures: http://picasaweb.google.com/nuyeda/ClinicPicnicMay2010

[Read more →]

Doc’s Talk by Bev Major

Dr. Scaff reviewed the natural foot anatomy of the Igorots of the Philippines and last week’s guidance to run RST: relaxed, silently and tall.

He then went on to explain the resiliency of the body and its ability to adapt and modify itself to different conditions. Moderation in exercise is the key to success. Shin splints—the tearing away of muscle tissue from the bone–are the result of overdoing it and a message to back-off, reduce pain, regroup and gradually return to running.

Next week’s before run topic will be weigh; perhaps a good thing because after our run we will have a potluck picnic. Please bring your favorite dish and $1.00. Those 12 and under are free.

Picnic – this Sunday!

Let us taste your latest creation or, share with us your “ole standby broke da mouth” dish! Please come and join in on our potluck Spring Picnic! Soft drinks and chili and rice will be provided by the clinic; a $1 fee is assessed per person. We will have ice chests for food storage while we all go out for our run. The picnic will start after all of the groups have returned from their training runs. This is a great way to get to know more about your fellow runners and eat some great food!!! “We run to eat!”

Table Duty

Thanks to Staffers Sandi, Tony and family. All of the refreshments were terrific but the banana bread was onolicious! Due to popular demand, Sandi is allowing us to post her recipe. Stay tuned! [Read more →]

Doc’s Talk* by Bev Major

In the absence of Dr. Scaff, Senior Staffer Roger Kobayashi gave the group a valuable mantra: RST.

R stands for relaxed and easy running. S reminds us that silent running is stress less and much easier on our bodies than noisily pounding the pavement. T is for tall and upright running which supports us structurally.

If you have any more questions on this topic, feel free to talk with Roger.

*Bev, an “ole friend” “volunteered” to help us to synopsize some of Doc’s talks. I hope your “twisted arm” doesn’t hurt too much.

Table Duty

Thank you Cliff and Tony for the great food and drink!! [Read more →]

Doc’s Talk

Doc spoke about the “folks” who have the perfect feet for running – no not Peter or Norm or Rosemary or even Guru Sam. According to Doc, the Igorots of the Philippines possess this rare peculiarity. The Igorots live in a very remote village “untouched by civilization”. Shoes seem to be the “culprit” for our foot and leg problems.

Shoe Talk

50+ runners attended a most informative talk about shoes by Running Room store assistant manager, Gaston. Gaston, who ran a 3:10 marathon last year, spoke eloquently about the different shoe styles that accomodate the various “footstrikes” of runners.  Since the audience was comprised of Intermediate and Advanced runners, he answered a question about “racing flats”, shoes used for races while keeping another pair for training as well –  apparently, a very popular trend for more “serious” runners. Another interesting question regarding “cross dressing” (mainly for fit and comfort) was answered most diplomatically by Gaston – he has sold “flowery” women’s shorts to men and men’s shoes, shorts and shirts are very much in demand by women clients. All attendees received a very special offer on shoes from the Running Room but, “you had to be there” to receive the offer.

Table Duty

Much mahalo to staff leader and Boston Marathon veteran Kozo, for manning the table today. As usual, your refreshments were generous and delicious. [Read more →]

Shoe Talk April 11^th

Second shoe talk is scheduled fort this coming Sunday; geared for Intermediate and Advanced runners but everyone welcome to attend. Group leaders, please schedule your runs accordingly; perhaps only a 4 – 5 mile run. The talks start promptly at 9:00 a.m.

Table Duty

Thanks to “walking marathoners” Luanne and Susan for covering the table today. Everyone should get some insight from them about walking the marathon.

Luanne mentions that by the time they get toward the latter part of the marathon, the water stations are already shut down and water and Gatorade cups are just laid out on the road; and, very few spectators to cheer them on. [Read more →]