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Welcome

The Honolulu Marathon Clinic is for anyone planning to participate in the 2017 Honolulu Marathon. We include all levels of runners — and especially welcome first time marathoners. Our core activities are weekly clinics that begin promptly at 7:30 a.m. Sunday mornings from March 12, 2017 until the December 2017 Honolulu Marathon. Complete details on are on the Sunday Clinics page.

Important:
All Clinic participants, new as well as returning, are requested to complete the 2017 Registration Form.

Blair’s Weekly Update 07-16-2017

Doc’s Talk:

Doc spoke on cholesterol today and promises to continue on theis subject next week.

Table Duty:

Much mahalo to the White Group staffers led by Mika and Russell. Mika’s daughter Yuna and staffer Ivan were part of this very generous group who provided a feast of table goodies!

Group Reports:

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

The advanced group welcomes everyone. Today we did 12, with some folks going longer or shorter depending on their needs.

A big shout out to Julia Hawkins, the 101 year old who set the 100 meter dash world record for women over 100. If we keep doing our homework runs there’s hope for us all. :O)

Next week Kahala gas station at 6 a.m.

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

Seven Pink runners gathered at 6 a.m. to do 7 miles down to Magic Island and back through Waikiki before Dr. Scaff’s talk, followed by another 8 miles to the gas station and back. It was a good day for running because of the overcast sky and nice breezes. Luckily the clouds cleared enough to allow us to observe the “Lahaina noon”.

Next week meet Henry at 6:00 a.m. to do the same plan. Some of the Pink leaders have table duty on Sunday so they won’t be running with the group.

Sunday is also the Tinman Triathlon, so expect heavier traffic and parking issues.

Remember to do the homework runs during the week, and try to get in about 30-35 miles each week (including the Sunday runs).

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver Group had a day of very pleasant weather for 13-mile run. The group, led by Lynnae and Alberto, included Melissa, Koko, Cindy, Daryn, Lee, Cody, Jun, Terry, Speedy Joe, Lance, Hong, and Carl. We were also fortunate to have a Safe-T escort as Koko’s husband, T, came along with the group on his bicycle.

The Silvers started early and ran from Kahala to Kapiolani Park, choosing to take Monsarrat Avenue to change up the scenery and add a little extra mileage to our workout. The Diamond Head jogging path is very nice with its landscaping and multiple water fountains. We could have even stopped off for some weight training. On the way back to Kahala, the group took on Baby Kilauea’s 1-mile uphill to help keep us strong or punish ourselves, it depends on your mood. Jun, Daryn, Alberto, Hong, and Carl went to the top while the rest of the group did a loop at the halfway point to get their mileage.

Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between.

Tip: Start looking for your marathon shoes now. The ones you’ve been training in from the start of the season may be worn out before you get to race day. Shoes do breakdown over time and may result in injury if you continue running in them. Remember when it comes to shoes, “Time wounds all heels!” (saw that on the internet). So get some new shoes and make sure they have at least 200 miles on them before using them for your marathon in December.

The runners’ high moment: When we have fellow runners around us who don’t have to ask why we run marathons. While there are various reasons for all of us, we all know we’re not crazy for continuing to do this year after year.

Upcoming:

  • 7/23/17: 12ish-mile run. Early group meets at 6:15 a.m. at Waiholo.
  • 7/30/17: 12ish-mile run. Early group meets at 6:15 a.m. at Waiholo.
  • 8/6/17: Boca Hawaii -Norman Tamanaha 15K.
  • 9/3/17: Runner’s Hi 20K.
  • 10/1/17: Action Construction 25k.
  • 10/22/17: HMSA 30k.
  • 11/12/17 Running Room – Val Nolasco 1/2 Marathon.

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

3rd week of 12-mile run. We started 9 people but a half of the group, early bird Bethany, injury recovery Rick, easy run Kara and good body listener. Hannah turned around at the gas station.

So, I asked rest of them, Grace, Liz, Christie, Will, if they wanna challenge the uphill training. I’ve seen Silver Group do every week in Kahala Hill and thought it’s good to help making our body strong! Four gangs agreed to try and we kept going up and coming down about 2.5 miles. Good job, guys!

On the way back to da park, downhill on Diamond Head Road, I, Maile, fell down. Felt shame because I’m always warning to group members to be careful. Anyway, it was only a mile away from the park so that I could finish our run regularly. One more time! Gangs, watch the road or sidewalk where we’re going forward. Keep distance from the person in front of you!

OK, do homework run and see you at the park on Sunday.

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

A gracious crew of White Group runners sacrificed their Sunday run to coordinate this week’s snack table duty. A warm and appreciative thank you to Russ H, Mika, Yuna, and Ivan for presenting a fantastic array of snack items ranging from baked sweets, seasoned musubis, and fresh fruits, to salty crunch snacks. Thank you for your hard work and sacrifice!

The remaining hardcore group of nine (9) runners (Elena, Elaine, Jaime, Neille, Mitchell, Andrew, John, Scott, and Sam) took on their third 12-miler for the month. We were led out of the pavilion by our longtime-steady pacesetter Guru Sam. His steady pace set the tone for the rest of the run. Thank you Sam! After Sam parted ways with the group, leadership was shared and rotated across all of the remaining runners. While pace varied throughout the run, we all agreed that we were fortunate to have absolutely great weather conditions today. It really made the run manageable and allowed everyone to finish the run together as a group. There was great group bonding and cohesiveness built between runners today.

On our run, we were happy to see Ariel going back to Paki Pavilion doing her solo run. Good job Ariel! Please join us when your schedule permits! Back at Paki, we also heard that Monika and family made a guest appearance at Paki but had to leave before the White Group runners returned. Thank you for stopping by. We were all looking forward to seeing your adorable baby!

Homework for the week: Don’t forget to do your homework runs twice a week for not less than an hour each run.

If anyone wants to organize a weekday homework run, please post to the White group Facebook page and we can see who can make it and on which days.

We’ll see you all next week Sunday!

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

There were only 10 of us this morning. What a beautiful day for a run. We made it out to Wailupe Park to make our 12 miles. Thanks to Russ and crew for wonderful snacks. Saw a couple of runners at the Ukulele Festival, what a great line up of entertainers. Next week is the Tinman Triathlon, parking will be tight.

Beginners:

Buff Walkers by George Ushijima:

Great day today. 8 of us started out for the phantom phone booth for our 10-mile Sunday. The weather was great, sunny and breezy. There was a 60-second rain that got some of us worried. At least one of us brought an umbrella. We all made a nice finish and were welcomed by a big buffet for the refreshment table. We actually did slightly over 11 miles and our time per mile was about 18 1/2 minutes. Remember our homework, 3 days of 5 miles each. There’s a bus run coming up next month with a signup sheet already posted by the table.

Keep on Walking!

Sweet 16s by Annette Hayes:

A small group of 11 faithful marathoners joined together today for a 11.75-mile walk today. The Ukulele Festival and the Friends of the Library book sale were other events happening today. If you missed today’s walk, hopefully you will make it up on the homework during the week. The weather today was great for walking. Breezy trades and brief showers kept us moving along at a comfortable pace. Remember to drink water before you get thirsty to prevent dehydration. Snacks keep the body fueled during longer runs. Sports drinks help to replace some of the electrolytes lost during exercise.

The Honolulu Marathon clinic is a great place to make new friends as we share our time on the road. We were surprised to see an old friend, Lynn going out on her run. She left her husband, Dan enjoying the ukulele music. We could hear those sweet sounds as we came back to the park. Our thanks to the table duty crew for waiting for us and for the delicious snacks.

Green 15s by Lou Crompton:

We had 17 at the opening bell and took a few lefts, a few rights – plus some hills – and came back to the park with 10.98 miles recorded on the machine… close enough for an 11-mile planned outing. Except for 1 young lady who opted to turn back at Aloha Gas to go sell some multimillion dollar property later in the morning (but we luv ya)- our time for trip was 2-48 or 15.3 m/m. Yeah, cuz the group was so nice to wait for some of our ladies who had to stand in lines to use the facilities… there oughta be more stalls! And we had another fine outing. Mahalos plenty to the “group” of folks doing the refreshment table duty today… looked like they bought out the bakery and cleaned out all the fruits on the shelf too… did I mention the ice cold drinks? Great job folks! Next Sunday, tropical storm threat or not, green ones will go out for 11.5 miles. (How can we add yet another 1/2 mile?)

Da Comment Corner:

Not being selfish, but…

A little excerpt in last month’s Runner’s World magazine mentions that it is difficult for a faster runner to run at a slower pace with her/his friend. It is assumed that slowing one’s pace to accommodate a friend, or significant other is easy. But, no, says this excerpt… it is difficult to slow down and might even be injurious. We all have our “natural” pace”. So, might it apply to joining the right pace groups as well?

See you at the water stops!

Blair

Blair’s Weekly Update 07-09-2017

Doc’s Talk:

No Doc’s Talk this week.

Table Duty:

Great job by Alberto who set up the table even though we did not have the key to the storeroom.

Group Reports:

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

Hi folks!

Ran an easy 12. Next week at Kahala gas station at 6 a.m. :O)

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver Group completed a 13-mile run at an average pace of 11 minutes per mile on a breezy and sunny summer day. The Silvers numbered around 12, with some peeling away due to separate goals for the day. Runners included: Melissa, Cindy, Kevin, Jun, Trieu, Lance, Speedy Joe, Lynnae, Darren, Hong, Satya and friend. We welcomed Heidi who recently moved to Hawaii from Germany, where she ran her first marathon last year. It was obvious that her German training prepared her well for Oahu’s terrain and weather conditions. Cindy shared her tip from last week’s Firecracker race when she took a mustard packet to deal with oncoming cramps. Amazingly, it worked!

About half of the group chose to start early from Waiholo, and to challenge themselves took in Kahala Avenue. A big mahalo to Trieu for his extra and timely encouragement on the front half our route. The group also took in Baby Kilauea for an extra tough challenge, to stretch and build our muscles.

Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between.

Tip: The discipline of a runner is what gets you to the finish line. Early morning summer runs can test the runner’s resolve. As long as you’re healthy, stick to your training plan. Now is not the time to skip homework runs, which can make the weekend long runs an unnecessary struggle.

The runners’ high moment: Coming across a surprise water stop that has ice cold Gatorade, water, and an awesome view!

Mahalo to volunteer staff member Alberto for doing table duty and the wonderful array of fresh organic fruit. The pineapple was delicious!

Upcoming:

  • 7/16/17: 615 a.m. early start at Waiholo, which is the third right turn along Kalanianeole Highway coming from Kahala. The goal is a 12.5-mile run out to Paki Avenue and back. The group can decide whether to take on Baby Kilauea on the way in or back. Please ensure attendance at Doc’s talk.
  • 7/23/17: 615 a.m. early start at Waiholo, 12.5-13 miles
  • 7/30/17: 615 a.m. early start at Waiholo, 13-mile run via Kahala Avenue.

Community: The 70th Annual Friends of the Library of Hawaii Booksale is coming up on July 15th -23rd. Funds raised go to support Hawaii’s 50 public libraries. Please stop by for great deals on used (and new) books, , comics, manga, CDs, DVDs, collectible models and artwork. You may also catch a glimpse of some running buddies. It’s not too late to volunteer. If interested, please visit: www.friendsofthelibraryofhawaii.org. Mahalo for your support!

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

12 miles in 2:16:40 Average pace 11:23

2nd try for 12 miles run today. Started 9 people, Grace, Liz, Bethany, Rick, Hannah, Lesle, Christie, Willam, going out to Kalaninaole Highway and got to 1st park. Keeping a beautiful single file for our safe running and drunk lots of water to avoid dehydrated. When you have headache, chicken skin or cramps, that’s the sign from your body it’s dehydrated! Try to drink water to store in your body one day before when you go long distance. We’ll still go 12 miles next week but never know about the weather, so prepare well to protect your body. And keep doing homework run, 1 hour running two times in a week! C u there.

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

The highlight of this week’s run was the return of Blair! The group was happy to see his return. True to form, Blair did a full 12-miler, even after recovering from knee surgery and being out for weeks. Great job to you! It was also a welcome surprise to bump into Malia at Triangle Park. She was finishing off her run that included circling around Diamond Head! Great job! Please consider re-joining the group when your schedule permits!

Russ H. and Ivan took the group of 15 that included Elena, Elaine, Jaime, Danell, Mika, Yuna, George, Neille, Blair, Scott, and Mitchell. In addition to Blair’s return, we also welcomed back Yuna who was out for a couple of weeks due to a cold and other work obligations. Mitchell took advantage of the discount offered at the Running Room and did comment on the marked difference that his new ASICS GT 2000 felt compared to his previous worn-out pair. Coincidentally, both Danell and Mitchell were trying out the “Salty Watermelon” flavored gel by GU. The jury is still out on taste and compatibility. On a related note, one gel flavor that has mysteriously disappeared off of online shelves is the PowerBar Double Latte 2x caffeine gel. If anyone has a lead or the reason for its disappearance, please let us know.

Keep up the good work. This week, the White Group has table duty so we will be missing several group leaders. Some runners have decided to start earlier, some have agreed to pitch in to keep the momentum going – Thank you! Without any leaders to monitor us, we can take shortcuts all over the place but report back that we did the full route! Just kidding!

See you all on Sunday!

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

There were 13 runners starting out this morning with Andy in the lead. He had to leave is at triangle park due to work. The rest of us went out to Wailupe Park to make our 12 miles. It was a tough hot run! Only Michelle joined me in the beer cave to cool down. We bought gatorade and headed back to the park. Time to figure out what your stomach can digest and give you added energy during the longer runs. Thank you to Alberto for the oranges, bananas, pineapple and gatorade. Thank you Jeff for the mango bread and lion’s coffee. Ukulele festival is on this Sunday maybe we’ll run to the finish line and catch a few tunes.

Beginners:

Sweet 16s by Annette Hayes:

Another hot and sunny summer day to be walking with the marathon clinic. A group of 17 gathered together to enjoy our 11.5 mile walk to Wailupe Park. The trade winds kept pushing us along as we started out. Too bad there is not a way to preserve that breeze for the walk back home. Still, we keep up the pace, and smiles as we meet and greet other groups along the way. Single file signals take on different meanings as high fives when we see familiar faces each Sunday. Now that we have been together for a few months, we have coalesced from a group of strangers into a group of friends. That makes the time out in the hot sun more enjoyable.

Keep up with the homework during the week, doing one hour walks 3 times a week, or 1 1/2 hours twice a week, in addition to the long run on Sundays. Stay hydrated. Stay safe.

Green 15s by Lou Crompton:

Personal experience… I advised the Green Team of a personal experience buying shoes on 4 July. Runners Route, on Kapiolani, had a great 4th of July sale – $160 Asics Kayano for only $79. They had my size in 4E – super. I bought the pair. Very friendly salespeople and manager. I wore the new shoes on 5 July and suffered a painful sole after about 5 miles. No problem previously with other Asics or NB shoes of same size. Took the shoes back asking for a swap or perhaps a trade-in on different shoes. I was told the policy of Runners Route is no returns of any shoes sold at a discounted rate – no return if shoes were not purchased at full retail price. Their shoes sold at discount are “as is”. I switched a different Asics 4E insert in the shoes for a July 7 run… same pain at same distance. There is a problem with the shoe, not the insert, and due to company policy I now own virtually useless shoes. I recalled a woman from Green Team a couple years ago returned 2 pair of “tight” shoes to Running Room on Kapahulu – third pair worked fine and she used them in the marathon. A current Green 15 member noted that she had a fit problem with Running Room Kapahulu shoes & exchanged them without difficulty. The difference of return policy between Runners Route and Running Room is like night and day. How can you tell if shoes will “hurt” an hour into a run unless you wear them? Buyer beware!

We had 18 green ones [including new face “Ruth” go out for 10.6 miles today… we had 2 choices for a route to get to Aloha Gas… settled that with a very democratic coin toss. Lucky for some – the “easier” route was face up. Came back in 2H 42M for a 15.2 pace. Great job by all the green ones – stayed close and in single file. Gracias Alberto for the refreshment table… we don’t need the storage room door opened when our host brings tables, drinks and food from home. Remember next 2 Sundays there are Uke Fest and Triathlon so parking may be more difficult than usual. Next week we add 1/2 mile. And no problem with my old Asics Nimbus during today’s 10 miler. Aloha.

Da Comment Corner:

Pass the Advil

My first “12-miler”…

See you at the water stops!

Blair

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

Blair’s Weekly Update 06-25-2017

Table Duty:

Great job by Susan and George; food and drinks were awesome!

Group Reports:

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

The Advanced group welcomes everyone. Our goal is 9 min/mile and faster.

Today we ran less than 14 due to heat. Good luck to folks running at Kaena Point next week!

Pink Group by Hao Yang:
(Pace 10:00 – 10:30 minutes per mile)

Pink began this Sunday’s run with 5 miles around Ala Wai Canal. It was a sunny day, warm and humid. We continued our run to the gas station and back (around 7.5 miles). We ran a total of 12.5 miles.

Next week, Rosie will be leading Pink for our first 14 miles run. To beat the heat, Pink will meet at the clinic at 6:00 a.m. and run 8ish miles before the talk, finishing up another 6 miles after Dr.’s talk.

Homework: run 2-3 times during the week: at least 2 long runs (8+miles), another short speed workout or hill. Your training should be in the 30s (miles) level this week. Make sure to listen to your body, hydrate, and rest between your long runs.

Run safe, run happy!

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

Summer has arrived, and the Silvers survived. Our group completed another training day of 10+ miles at an average pace of 11 minutes per mile, under bright, hot, blue skies with only some light trade winds to give us a few moments of relief. Led by Alberto and Lynnae, the group included Koko, Melissa, Cindy, Trieu, Lee, Cody, Deanne, Tavy, Doc Joe, and Carl.

Our early running group is in full gear now as we adapt to summer’s heat and get half of our run done in the cooler temperatures of the wee hours of the morning. However, we’ve made sure that our run ends close to the time our training pace would bring us into a finish at the marathon. Running in the heat of the day teaches us many valuable lessons about being prepared and safely pushing on when our bodies want to give up and hide in an air-conditioned mall. This is not only physical training now, but mental training as well. Of course the company of a good group makes it so much easier.

Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between.

Tip: It may be time to bring those supplements out on our long runs, when the heat causes us to sweat a great deal and lose more electrolytes. It can be something as simple, yet highly effective, as pretzels or the gels, gummies, or beans that can be found in most running stores. Try them now to find out what works best for you so you know if they’re something you want to use come race day.

The runners’ high moment: When you get home from a marathon, take your shoes off, and find all your toenails are all still pink and attached!

Upcoming:

  • 7/2/17: 6:30 a.m. early start at Waiholo, 10-mile run out to Paki Avenue and back. Many of the group members and leaders will have run the Firecracker Run the day before and may not be present.
  • 7/9/17: 12-mile run. Early group meets at 6:15 a.m. at Waiholo to attack the hill affectionately known as “Baby Kilauea,” (2 miles up and down) then run to Paki Avenue for Doc’s Talk.

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

Some people were looking for the pace group between Silver and White, so I decided to form up the group today. It used to be Black Group before but recent year, nobody ran in that group.

Started four people, from Blue and Silver also new one with me. It was hot and humid and people had little bit hard time to keep running but we stopped by water station and had a break.

Finally, made it 10.03 miles in 1hour 56 minutes, average pace was 11:34/mile. Next week is already July, so we will increase 12 miles. Do homework 2 times in a week and come back on Sunday!

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

A brave group of ten took on our last 10-mile run (inclusive of Kahala Avenue) for the month of June. Russ H. and Ivan did a great job of keeping the group together. The weather was hot but breezy which made it tolerable for the distance of 10 miles. Sam shared his charisma with the group for the first several miles, then was lured away by the scent of Bogart’s coffee. Russ H.’s Triangle park talk revolved around “HotShot” one of the latest anti-cramp supplements to hit the market and widely advertised in Runner’s World. Russ’ verdict on effectiveness is pending: Stay tuned! Blair, we missed your faithful presence. Hope you return soon!

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

There were 16 of the Blue Group starting out this beautiful Sunday morning. Leader Andy was back from his trip to Washington DC and Kentucky. He was able to lead us out to the Aloha station then had to run back to go to work. We ran through the neighborhood to avoid the traffic and make sure we were able to make our 10 miles, but actually did .5 more due to the earlier bathroom stop at Kahala park. We lost about 5 members due to the New Black group currently being lead by Maile. We will miss them but do not want to keep anyone from achieving their marathon goal, so wish them the best they can do! Make sure to do your homework next week is July and we will start our 12 mile run. July 2nd Maile and I will be bringing our Clinic Merchandise for donations sales that help to subsidize our refreshment table. We accept cash, check and credit cards. This morning I showed our new product which is long sleeve Carolina Blue (light blue) tech shirt. We have it in Ladie’s small, Men’s small and med and donation price is $30. Mahalo to all for your donations for the bus run too so we can keep it reasonable at $3.00.

Beginners:

Buff Walkers by George Ushijima:

Six hardy walkers started out today for the Gas Station and everyone made it back to Kapiolani Park to enjoy the goodies provided by Susan and George. We skipped the intermediate water stops to replicate the 2 miles or so between water stops in the marathon. The difference between our Mile 9-10 and our Mile 24-25 splits was about 30 seconds. That means we were nearly able to maintain the same pace the entire way-Good job. The running time was 2:50, so that means our average pace including water stops was 21:15 per mile.

Lessons for the day included reasons for drinking a lot of water and combating chafing. Trivia for day covered hand-cut, curb stones and an explanation for the steps along Monsarrat Avenue in Fort Ruger. (The steps led to military family housing duplexes.)

Sweet 16s by Annette Hayes:

Summer is here! It was a hot one today, as our group of 15 set out along Diamond Head Road toward Triangle Park. The word puzzles kept our brains busy and the company of friends make the time go by faster. Before long, we were turning around at the “Phone booth”. Walking through the neighborhood gave us a break from the noise of the traffic on the highway. (More talk time). Keep up the homework. Next week we will go a little farther.

Remember to apply sunscreen and wear protective clothing (hats, sunglasses, etc.). Drink your fluids at the water stops. Thanks to all who shared snacks along the way. Now is the time to experiment with supplements. Energy chews and sports drinks will help to replace the electrolytes that you sweat out on hot days. You may notice that your skin is salty at the end of your long run.

Thanks to George and Susan for keeping the watermelon cold. The frozen fruit bars were a welcomed thirst quencher. Happy running. See you next week.

Green 15s by Lou Crompton:

Blood pressure? Mine is like 105/52 with resting pulse of 50 (no meds). Maybe I should jog less… maybe “un-retire” and rejoin the stressful rat race… eat those Big Macs for lunch… get that BP back up to 140/80. Hey, stress free retirement and jogging 30+ miles / wk comes with drawbacks… called age and wrinkles… be nice if there were a trade off someplace. Green Team welcomed Tina and yet another aunty, Beckey, of our little 10 yr old recruiter Emma. It’s a regular family affair on Sundays. Our gathering of 21 had a “fun” day… staff brought us out to Kal Hwy, but then turned over the point position to the first timers… go find the phantom phone booth with very little info, otherwise we all go out to the beach park to turn around. Thanks to Sharlene for stopping and some quick 2d opinions about the location. Did our usual trek back along Kahala Avenue to verify the heat, lack of shade or breezes, and the constant up slope. We had good grouping so maybe we are getting used to the route / conditions. We did 9.5 today in 2-24 for a 15.1 moving / overall pace. This is week 15 and we’re still right on trajectory for a 6-35 marathon finish. Mahalo to George and Susan for the refreshments. Anyone notice that the storage room wasn’t opened today? George brought all supplies from home! Next week starts the 10 mile schedule. We won’t even notice the extra 1/2 mile on July 2. Do homework! Aloha.

Golden 14s by Dean Takashige:

This was our last – miler Sunday.

It was clear and breezy. It turned out to be a nice day to run.

Welcome to first timer Haruko , Starting at 8 miles can be very challenging, so just run as much as you can and slowly you will catch up to the group.

Wow next week we will start working up to 10 miles. Our turnaround point will be the virtual telephone booth.

As the days will get warmer and warmer make sure you drink a lot of liquids start thinking about bringing along something to eat., packing and eating a pretzel or two every mile is a good start.

Keep up with your midweek homework and we will see you on Sunday.

Da Comment Corner:

“Fitness of mind and body, create fitness of the soul”. 

See you at the water stops!

Blair

Blair’s Weekly Update 06-18-2017

Doc’s Talk:

Doc spoke about recovering from injury – go very gradually and deliberately especially when one feels good and thinks they’re fully healed.

Table Duty:

Our thanks to Lorna and Tom for volunteering for table duty.

Group Reports:

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

The Advanced group welcomes everyone. Our goal is 9-minute/mile and faster.

Happy Father’s Day to all the Dads!

Next week we meet at Kahala gas station at 6 a.m.

Pink Group by Hao Yang:
(Pace 10:00 – 10:30 minutes per mile)

Led by Rosie, Henry, Richard, and Hao, Pink started our Father’s Day run with a nice cool drizzles around Ala Wai Canal. After Dr.’s talk, we ran another 6 miles in the breezy cloudy morning. We ran 10 to 11.5 miles total, a short run for this month, because many of our teammates need to leave early to celebrate Father’s Day. We finished our run with yummy treats by Purple group. Thank you Purple Group!

Next week, we will meet at the Clinic at 6:30 a.m. We will run around Ala Wai (5-6 miles) before Dr.’s talk. After, we will run to the gas station and back, estimating a total of 13 miles.

Homework-run 3 times during the week: at least 2 long runs (8+miles), another speed workout or hill. Your training should be in the 30s (miles) level this week. Make sure to listen to your body, and rest between your long runs.

Run safe, run happy!

Silver Group by Carl Silva and Lynnae Lee:
(Pace 10:30 – 11:00 minutes per minute)

The Silver Group’s run was altered a bit by Fathers’ Day and other events. As many of the group members had celebration plans after the run, the Silvers started early from Kahala. The run was faster today as the Silvers completed just under 10 miles at an average pace of 10:45 minutes per mile. The group included Koko, Melissa, Speedy Joe, Lance, Cody, Kevin, and Carl, with Lynnae as sweeper.

As we ran down Diamond Head Road, just before Kapiolani Park, we saw a group directing a police officer towards someone in trouble in the bushes on the steep hillside across the street. A fire truck and an ambulance passed us as well, as we continued on to Paki Avenue. As we were about to run back out, other runners reported the police had closed Diamond Head Road to cars and pedestrians in that area while the person was brought down from the hillside, so the group took on Monsarrat Avenue instead and enjoyed some impromptu hill training.

Homework: Two to three runs during the weekdays for 1.25 hours each at a comfortable pace with a rest day in between.

Tip: Light rains make everything a bit slick on your run, especially metal covers for storm drains and other utility boxes in the sidewalks. Try your best not to step directly on these covers. Even when they aren’t wet and slippery, over time the concrete lip under them can wear away causing the cover to flip when an unsuspecting runner steps on it.

The runners’ high moment: When you’re dreading your run because it’s warm and humid, but as it progresses the trade winds start to kick in and cloud covering keeps the run cooler, and you suddenly realize you stumbled into a great running day.

Upcoming:

  • 6/25/17: 630 a.m. early start at Waiholo, 10-mile run out to Paki Avenue and back.
  • 7/2/17: 630 a.m. early start at Waiholo, 10-mile run out to Paki Avenue and back. Many of the group members and leaders will have run the Firecracker Run the day before and may not be present.

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

Sunday’s weather was great running weather! It reminded one of being in Seattle under a light overcast sky with gentle and somewhat cool breezes. This summer has thrown so many different and unusual Sunday weather conditions at us. After coming off of a hot-humid Sunday and expecting yet another, we get Seattle-Sunday weather conditions. No complaints here!

We were led out of the gate by Russ H. and Ivan. Both leaders kept each other company with the rest of us in tow.

This week’s group totaled 16 including Blair and Richard who caught up to us at Triangle Park with enough time to share a few bits of advice with the rest of the group. At Triangle Park, we bumped into Elena who was running solo for this week due to other commitments following her run. While at Triangle Park, Russ H. shared an article he read in Runners World about being prepared for the marathon by knowing where all of the restroom stops and water fountains are located, as well as, eating healthy and being mindful of what you consume in the days leading up to the marathon. It could very well make the difference between having an enjoyable race or a significantly unpleasant one. After the brief but important bits of advice, we were off and running once again, this time with Blair along side of us; just like old times. Hurry and heal – young man!The group stayed together until the gas station, where Danell, Kamaile, and I made our turnaround and headed back to Paki due to other obligations following our run. The rest of the group made the trek out to the five-mile turnaround point or more affectionately known as the “first telephone booth”. In addition to our heralded leaders, this week’s runners included Elaine, Jaime, Mika, Yuna, Danell, Kamaile, Mitchell.

Other sightings: We did see Guru Sam and friend Kumiko doing their ’round Diamond Head jog. On my morning drive in to Paki, I believe I saw Ariel running solo out near Hawaii Loa Ridge making her way back to Kapiolani Park – Good job Ariel! On my drive home, I believe I saw Sam and Blair at Bogart’s.

One bit of advice for this week involves simple but diligent care of your GPS running watch. After each run (before taking your Sunday nap), it is recommended that you clean the backside of your watch but more importantly, clean the contacts points using alcohol and a q-tip. The watch band may be wiped with a mild “wipe” or some mild soap and warm water. These steps will not only ensure good points of contact when you charge your watch, but will also extend the life of the watch band, as well. Some of the GPS watches on the market have bands that are not replaceable or are one piece, and are quite expensive to replace. Remember to clean your GPS device as soon as you get home and before storing the watch away for the week. These preventive measures will definitely help to prolong the life of your watch and minimize the frequency of purchasing a new GPS watch! One of our White Group runners, who I know would prefer to remain anonymous, shared this advice with me.) Thank you for being such a clean-neat-organized person and for sharing this simple but extremely useful tip!

See you all next week!

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

Happy Father’s Day to all Dad’s today. There was concern that there might be an emergency situation up on Diamond Head road after seeing the fire truck head up that direction. So 10 of our group decided to go the other direction along the Ala Wai. We also heard that Hokulea was docked along side of the Convention Center on the Ala Wai Canal so we ran across Ala Wai to Kalakaua Avenue. We said “Aloha Kakahiaka” to Hokulea and were grateful for this opportunity to take some group photos.

We ran through Ala Moana Beach Park and decided to do the beginning route of the actual Marathon route. So we ran along Ala Moana Blvd to Nuuanu and back along King Street. Tried to get water in front of Wal-Mart on Fort Street Mall but the fountain was broken. Stopped at King Kamehameha statue for group photo. We were grateful to McKinley Car Wash for letting us get some water from their cold water fountain. We ran back to Ala Moana Park and ran through Waikiki to go back to the clinic at Kapiolani Park. It was cloudy but we still felt the high humidity. I had to apologize to the group because our run ended up being 11.5 miles. Listen to your body it is one of the most important things for all runners! Even if it was cloudy and cooler we need to drink before you feel thirsty, if you wait it may be too late.

People left at different parts of the run but 8 of us met back up at the table for wonderful p & j, and tuna sandwiches. There were also lihing apples, cookies, donuts and so many more goodies. Thank you Lorna and Tom! Be sure to get in 2 or 3 more runs during the week, it gets harder at this mileage if you don’t do your homework.

Beginners:

Buff Walkers by George Ushijima:

9 of us started and finished together. That should happen more often. We did out June trek of leaving Kapiolani Park and heading out to the Aloha gas station by Kahala Mall. The round trip was supposed to be 8 miles, but we took an extended detour to go around the Kahala District Park just to make things more fun. Our mileage came out to be 8½ miles. We all made it back to the wonderful and colorful buffet spread that we all enjoyed. Wow!

We should all be following a schedule like this below. The main goal is to get as much of the homework done every week.
Month Sunday Tuesday Thursday Week Turn-Around
March 4 1 hour 1 hour 12 Kapolani Park
April 4 1 hour 1 hour 12 Triangle Park
May 6 4 5 15 Kilauea Park
June 8 5 6 19 Gas Station
Sunday Monday Wednesday Friday Week Turn-Around
July 10 5 5 5 25 Phone Booth
August 12 6 6 6 30 Wailupe Park
September 14 7 7 7 35 Kawaikui Park
October 16 8 8 8 40 Trinity Church
November 16-14-12-10 8-7-6-5 8-7-6-5 8-7-6-5 35 – 20

Susan and George will be having the refreshment table duties on this coming Sunday, but we’ll see you all there as you start and end.

Keep on Walking!

Sweet 16s by Annette Hayes:

Happy Father’s Day to all the dads. Another wonderful day to spend with friends.
The Doc talked about sports injuries. Avoid injuries by not overtraining. Allow for a rest day between running days.

Harry led the group today for 9.2 miles going to the “Phone Booth” and back. Our group included Harry, Cliff, Ron, Kate, Kathy, Betsy, Annie, Grace, Harry 2, Macy, Nayeli, Patricia, Fran, and Steven. Annette was under the weather and turned back early. (Listen to your body). Overcast skies and a few cool breezes soon gave way to sun and heat. Summer is upon us. Hydration is so important. Practice now so it will become a habit by Marathon Day. Happy running. . .

Green 15s by Lou Crompton:

Did Doc’s talk apply to us? Good to hear the info, but our little group doesn’t stretch prior to doing our distances [he told us statistically those who stretch get injured] and we try to wear correct shoes and watch where we step… and take a day off between homework runs. So we try to prevent injuries and thus no need to recover. But always listen and remember his talks… he’s been at this longer than you have! Green Ones – 27 of us – enjoyed the overcast sky and meandered around for 9 miles [9.2 if anyone noticed]… at each mile we were right on our 15 pace: 1 mile in 15 min, 2 in 30, 6 at 1h 30m, 8 miles at 2 hrs. So surely everyone finished right on their 15 pace. Well, almost everyone. Alright, I admit it… I fell for it… I got suckered in. A few weeks ago aunty and mom brought into clinic their 10 yr old elementary school girl named Emma… she is so cute. Just as we pulled into the park, she darted ahead of me on the grass and stopped a few feet away. When I “caught up” I asked if she wanted to “run” to our finish line…if she did, I would go with her. Hey, don’t all kids like to run about the distance from first base to second? Sure, and they’ll stop in a few feet. Wrong. I stayed a step behind and checked my watch… she was doing 10.2 pace and didn’t quit until veering in for refreshments!

Wow… Didn’t great US Olympian sprinter Flo Griffith Joyner start out this way? Our little girl will be quite the athlete in a few years. Mahalo to Tom and gang for the great assortment of refreshments, not only his hand made tuna snacks, but multi-colored PB&J options…colorful assortment for Fathers Day. Next Sunday the Green Team will go out further than today – staffers will let the first timers lead go out to find this thing called “phantom phone booth”. If they don’t find it we’ll turn around at the beach park. And no running to the finish line (for now)… we’ll stick with 15 pace that we know and love. Aloha.

Da Comment Corner:

Beat the heat:
Recommended essentials include suncream, of course; large brimmed hats; special neck wraps, and water bottles. Also, gels, bars and other supplements have electrolytes, sodium, potassium, and other nutrients to help with cramps. Any other suggestions?

See you at the water stops!

Blair