June 23, 2019 HMC Footnotes
Pounding The Pavement
Weight was the topic of Dr. Scaff’s talk today. Carrying extra weight causes more stress and strain on your body, and while running will help you burn calories, firm up, and maybe even drop some pounds, an effort to control your eating is necessary to see significant weight loss. The benefit of losing weight for a runner is that on average, for every pound you lose, you run a minute faster. Someone who loses 30 pounds may finish a race a half hour faster than they did previously while training the same way, but at the heavier weight.
However, weight loss has its time and place in a training program. For those of us training for the Honolulu Marathon in December, Dr. Scaff cautions that weight loss efforts should be done at the beginning of the season and end by September. This will allow your body to recover before the marathon. Yes, recover, because weight loss is basically an injury to your body. For every 3 pounds of weight you lose, 1 pound comprises bone, blood, and muscle. So, it’s important to keep a stable weight in the last few months or even gain a little before race day, to help prevent injuries.
Another interesting point that Dr. Scaff made about the pounds that ground us, is that it matters where the weight is on your body. The lower the weight, the more difficult it is to carry. Two people who are the same weight and fitness level, may run at very different paces if one has skinny legs and a heavy upper body which allows more efficient carrying, while the other, with thick heavy legs but a slim upper body is likely to labor more to move that same weight. A pound on the foot requires four times as much effort to carry than a pound carried on the back.
Read more about weight and running in Chapter 4 of Dr. Scaff’s book, “Your First Marathon, The Last Word In Long-Distance Running.“
The Little Things
Week 16. While listening to Dr. Scaff’s talk about weight and how, on average, a pound lost can make you a minute faster, I thought back to my first and second marathons. When I signed up for the first one in 2011 my weight was 250 lbs. I remember thinking, as I was asked for my t-shirt size while doing the online signup, “After training for and running 26.2 miles, I’m going to be a stick, so I’d better order the t-shirt a size smaller.”
Race day, after running with the Honolulu Marathon Clinic for 9 months, I had lost 20 pounds (235 lbs) because of the additional exercise that had scared some of the couch-potato, extra cushioning out of my body, and I finished in 6 hours and 33 minutes. However, I was far from a “stick.” Luckily, the cut was generous on the finisher’s t-shirt, and while it was a little snug around the middle, I could still wear it to the post-marathon picnic.
In January 2012, I began changing what I ate to try to drop more weight, so I’d feel better when I ran the marathon the second time. Over the next 9 months, from January – September, I dropped 50 additional pounds to 185 lbs. I recall my boss asking me what I was doing and I mentioned the type of eating changes I’d made. He said he’d done a similar diet with different results than what I was having and asked if there was anything else I was doing. “Oh, I’m running about 30 miles every week.” was my answer. His eyes widened a little and he walked away. I’d forgotten that the amount of running we do may seem to be out of the ordinary to most people. I stopped the strict changes to my diet in September and ran the marathon at 190 lbs, finishing 43 minutes faster than the previous year, and the shirt fit better.
Results may vary and people need to consult their doctor to be sure weight loss is done in a healthy manner, but I’ve personally experienced that a pound of weight loss translates to about a minute speed increase in pace. However, my first marathon, even though it was the slowest, will always be my favorite marathon. That was the one that I proved to myself that I could so something I’d always thought was impossible. So, keep up your running to get yourself ready for your first marathon. Don’t worry about your time; your goal is to finish. Whatever the clock says at the end of that first marathon, it will always be the best time you had at a race.
Pink Group (9:30 – 10 minutes per mile)
By Hao Yang
The Pink Group met at 6am to start our run on this humid Sunday. We ran to Ala Moana Park and back for 8 miles. After we regrouped with other Pinks, following Dr’s talk, we ran another 3-4miles.
Joining us today were guest runners from Japan, Takao & Keigo.
Special Thanks to Ron and Betty Gail’s Oasis at the Triangle park!
Next Sunday, 6/30, we will do the same-meet at 6am at Clinic, run 7-8 miles then back to clinic, regroup and run another 3 -4 miles.
Homework run: 2-3 one hour runs during the week. Make sure to hydrate during your runs, and rest between two long runs!
Happy Running!
Photo credit: courtesy of Maile.
Silver Group (10:30 – 11 minutes per mile)
By Carl Silva
The Silver Group ran 10 miles with Lynnae, Melissa, Randy, Bethany, Glenda, Becky, Julie, Liz, Hee Young, Alva, Tall Joe, Cody, Lee, and Carl.
It was a warm and humid day, but those who had done their homework runs fared well. Those homework runs really do make a difference in handling the heat and miles on the Sunday long-run, and so does having extra snacks along the way.
The Mid-Pacific Road Runners Club set up a refreshment stand at Triangle Park today to help out runners, since the water fountains around Diamond Head weren’t working well over the past few weeks. They were a wonderful sight for sore eyes, and provided Gatorade, water, cookies, and lollipops. They also served up some fun with their Shark Chase photo frame to promote their July 7th race on Kailua Beach. Sounds like a fun run with one guy designated as the shark being chased for 4.4 miles; sounds like a real fun run.
June 30: 10-mile run. Kahala Ave route. Early group meet at Waiholo at 6:20 and head into Kapiolani Park by 7:30.
July 7: 12-mile run. The mileage will increase unless you’re chasing a shark. Make sure you’re doing your homework runs and staying healthy and hydrated.
White Group (12 minutes per mile)
By Russ Uchida
HEAT and HUMIDITY. The End………..That is how the weather conditions felt for all HMC runners who dared to accept the challenge of running on Sunday.
Our regular leader Richard returned from his two-week hiatus and did not skip a beat in leading the group out to the “telephone pole” and back for a solid 10-mile run. Using my handy dandy “scientific” heat and humidity (HH) factor of 1.40, the White Group’s 10 miles actually equated to 14.00 miles under normal conditions. Pat yourselves on the back for a job well done!
White group runners brave enough to face the arid conditions included Elena, Jaime, Danell, John, Chas, and Aaron. We were pleased that the number of runners has been at a consistent level. We just need to get everyone to show up on the same Sunday to look awesome.
While heading up Diamond Head, we were happy to hear the friendly honk of Sam’s Rescue and Resuscitation Van ready to rescue runners dehydrated and parched from the HH. Sam’s spirit and mischievous personality is always a welcome mental boost for runners. While Sam will join us periodically on our runs, we know that he can always be found at Bogart’s after our run.
Excused absences from Sunday’s run due to work and other personal reasons were Edee, Elise, and Chien-Wen.
Next week is another 10 miler + Kahala Avenue! Don’t forget to do your homework runs. As wise (as in wisdom) -men Blair and Dwight used to mention to me, you can fake up to eight (8) miles without homework but going beyond eight is where your homework runs will payoff or your lack of homework will punish you. I can fully attest to the latter.
Remember that we are not only training for conditioning and endurance but also conditioning the body for proper hydration.
Hydrate.
Sun Shades to protect your eyes.
Sun screen to protect your skin.
Be mindful of other runners and vehicular traffic!
See you all on Sunday!
Blue Group (12.5 minutes per mile)
By Val Ogi
Boy was it hot this morning my phone said it was 80.5 degrees at 7:45 a.m.! When I checked it at the group finish it showed 86 degrees; it felt like 90 all morning. We were so fortunate to have Ron and Betty Gail Alford up at Triangle Park with Mid-Pacific Road Runners Club, offering Gatorade, water, coffee, cookies, and candy for everyone. Much Mahalo!
We ran out to the gas station for 4 miles, when we got back to Triangle Park we decided to just run back to go to the snack table, thank you Willard for all the goodies.
The guys Scott, Kent, and Gil, said they had enough of the heat and stopped at 8.45 miles. I told them because of the humidity we’d give them credit for the full 10-miler. I had to run one more time around the park for 1.8 miles to make my 10 miles.
Next month we need to add 2 more miles to run 12 miles.
See you all next week!
Green 15s (15 minutes per mile pace)
By Lou Crompton
Ironic that on a day Dr. Scaff would talk about fit people who are not too thin and have a higher BMI close to 29, that he was interested in the nice tee shirt as worn by the young fit lady, not fat with low BMI at the refreshment table. Nothing escapes us. Yes, she would be a great super model for our HMC gear.
Green ones had 13 at the start line today (still missing our HK ladies since the bus run). Didn’t know how far we would go today – as we went to look for a “phantom” phone booth somewhere allegedly out on Kalanianaole Hwy.
We were led out to Waiholo intersection and the newbies took the lead to find the phantom phone booth with only vague hints about some things that used to be there to support the phone booth, and, as often happens, the first newbie to head out shot past the target on her merry way to Beach Park 1 (BP1). Fortunately, a first timer with a more cautious pace and excellent eyes spotted the poles that still survive and yelled out her discovery (see proof picture above). Kudos to 2nd from left, Ayche, for being in the right place at the right time. Yay, we didn’t have to go to BP1 today, and the person who shot past the phantom phone booth will remain anonymous. We came, we saw, we headed back to the park via a quick peek at Kahala beach park – only one couple being photographed today.
Before we left Kapiolani Park, ETA at the park was 1025-1028… we pulled in at 1026 – close enough for Government work. Total 9.51 miles with a 15.3 pace.
We guess the MPRR club was at triangle park on the way out. No one there on our return after 7.5 miles, baking on Kahala Ave. with no trades, but nice thought anyway.
Thanks to two Green Team members for the refreshments today: staffer Willardand the lovely Miss Becky.
Next week is a 10 miler for us.
Aloha!
Sweet 16s (16 minutes per mile pace)
By Annette Hayes
Today we learned about weight and BMI (body mass index). The evidence supports the fact that some fat is beneficial. Marathon training can lead toward weight loss if it is done correctly. Be cautioned that weight loss immediately after the run could mean only a loss of water. Hence, the need to replace fluids and remain hydrated during your run.
One week into summer, it was a hot and humid, with few breezes. Perfect conditions – for taking a dip in the ocean – after the workout.
Thank you to Ron and the Mid-Pacific Road Runners Club for providing the water and Gatorade at Triangle Park.
Our journey of 9.5 miles took our group of seven to the gas station, then onto Kalanianaole Hwy. to the next neighborhood. We turned around before getting to the virtual phone booth, and headed on home.
We now understand about using sunscreen and hydration. Some other safety tips to think about:
- Beware of uneven ground, which can be a trip hazard. Falls with injury are not fun.
- Beware of cars. Drivers have their eyes on the next available parking space, and may not see you.
- Watch for reverse lights as they try to back out of their parking spots too.
- Watch out for bicycles in the bike lanes.
Thank you to Willard for the refreshments back at the park. The “power pretzels” are great.