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The Honolulu Marathon Clinic is for anyone planning to participate in the 2015 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 8, 2015 until the December 2015 Honolulu Marathon. Complete details on are on the Sunday Clinics page.

Note: You’re viewing the current, official web site of the Honolulu Marathon Clinic. If you’d like to visit our old web site, it is still accessible online here.

Blair’s Weekly Update 07-26-2015

Table Duty:

Thank you Ron for a great spread!

Group Reports:

Red Group by Stephen Cole:
(Pace 9:30 – 10:30 minutes per mile)

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Jimmy, Donn and Darren for another 14-mile run from Hawaii Kai to Kapiolani.

It was a very hot day, with little cloud cover, but some light breezes helped. The group ran at the usual 9:00 pace for the 14 miles, ending up with a total running time of about 2:05:00.

This was our last 14-mile run, and next week we’ll all meet at 5:30 at the 2nd beach park (Kawaikui Beach Park) and be ready to run our first 16-miler :) We’ll do another offset split, running toward Hawaii Kai to the church and then running into Kapiolani Park for 9 miles, and 7 miles on the way back out.

Happy running!

Silver Group by Lynnae Lee and John Lau:
(Pace – 11:00 – 12:00 minutes per mile)

In order to make it to Docs talk on time, we started our run just about 6:35 am via Farmers road. At Kapiolani Park, Alberto (the original Silverado) made his presence known after being out on hiatus. We were glad to see him. Opting for a shorter run of 10 miles, he chose to be sweeper as he continues to recover and only recently started increasing his weekly mileage. Alberto is setting a good example of how to properly come back from injury. At Triangle Park, we had a brief discussion of marathon day preferred restroom stops – Murphy’s in Downtown, and the portapotties just after the dog park on Keahole St. Portable restrooms will also be along Maunalua Bay. These preferred stops can help you get in and get out quickly. John and Henry led the group until we lost a few going toward Jimmy’s Pit Stop (aka Kahala Elementary), as some continued on straight for Kahala gas station. The reason we prefer to stop at the school is because there are more restrooms, so the stop is quicker especially with a larger group. Those who wish to patronize the gas station should run up ahead and we will meet them as we pass by. Henry, Terry, and Dawn led the second half of our run as we wrapped up our 12-miler this week. Runners today included: Speedy Joe, Lance, Jen, Ken, Mr. Moon, Paul, Paris, Hiroshi, Amanda, and a few others. Lynnae finished the Seafair Pirate Run in Seattle this weekend, and enjoyed the beautiful views of the city and Space Needle along the course. Norman Tamanaha 15K run is also around the corner and the first race of the Readiness Series. For newbies, we highly recommend signing up for at least the 30K race to test your gear, hydration, and training. Don’t let the Honolulu Marathon be your first race. We learn more from our mistakes and it is worthwhile to get good ideas on “what not to do”. Thank you Paul for the post run snacks. Thank Lynnae for the water, with John’s help. Safeway saved the day. We cannot have ice cold water without the ice. :)

Weekday Run Option:

For Silvers and former Silvers, Jun, Henry, and I are extending the open invite for anyone who would like to join us for a weekday 10k run at KCC. We meet near the KCC bathrooms across the dog park and below the white church on Thursday at 5:30 p.m. You are welcome to join us. Good job Silvers! We are on track to being marathon ready. Have a good week.

Upcoming:

  • 8/2 –14 miles. Same meeting spot at Waiholo Street. We will start at 5:45 to run our first 4 miles toward the second Beach Park aka Nelson’s Oasis. For those who can’t make the 5:45 a.m. start, we will meet at 6:30 a.m. on Waiholo Street and then run to Kapiolani Park for Dr Scaff’s talk.
  • 8/9 – BOCA Hawaii Norman Tamanaha 15K (Marathon Readiness Series 1st race).
  • 8/16 – Bus Run #2. Sign up at Clinic. $3 bus fare; donations welcomed.

White Group by Bob Choate:
(Pace – 12:00 – 13:00 minutes per mile)

Another Busy Day @ Kapiolani Park with the Running of the 35th Annual Tinman Triathlon. It was Fun watching the Cyclists flying down Diamond Head or the Runners racing through their 10k course.

As for Our Clinic, We had a few short speeches this morning and quickly took to our 12 mile Goal. For the White Group, I Counted 19 runners leaving the Park with #20, Mr. Russell coming down Diamond Head Road. I hope everyone caught a view of the High Surf offshore. Today report was 10 to 15 foot faces.

After another short speech at the Triangle Park and reminder it’s our end of the Month Kahala Avenue Run! We took off for the back side of Diamond where we paced alongside the triathlons coming down 18th Avenue.

At the wonderful Gas Station, we all fueled up and gladly took the Kalanianaole Highway. We lost a few but was still going strong with 16. Our turn around point at Wailupe Park was showing more of the large south swell. Everyone did well on our 12 minute pace, yelling out bicycles and staying in single file.

Back at the Gas Station we lost a few more wanting to take Kilauea Avenue. Please let your fellow joggers know if you decide to drop off from the group. Surprised by her late appearance, was Ms. Malia. Not sure what her mileage was but our group gladly took off for Kahala Avenue.

Following Blair’s instruction, Leader Bob shake his Shaka sign to every passing car on Kahala Avenue. Somewhere at mile 9 we found Russell’s Ice Truck and the coldest water in town. Thanks for the Pretzels too, Russell! UDABEST!

At the Triangle Park, we had some extra treats from the Triathlons last water station, which was closing up shop. Brother Sam was driving about picking up the stragglers of our group. But by my count, we still had ten joggers determined to finish. I dreamt of watermelons and counted it off while cruzing in toward Triangle Park.

Thanks to my fellow joggers, we made it back! The table duty had everything…Watermelons, Oranges, etc. I could not ask for more.

Not to forget you all whom started the journey this Sunday was Leaders Sam, Rich, Lisa, Monika, Bob and Quin. Also with us were Violet, Ivana, Elena, Denise, Francis, Richard, Kayla, Chong, Jamie, Jin, Stan and a few others, sorry I missed your name here.

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

Today’s Blue Group started 14 strong. We received many compliments on our single file, thanks to Maile for reminding us from the back of the group. People in other groups are still running in the bike lane which is a no-no as it pushes bikers into the road. 6 turned back at Aloha Station as they started early and were already @ 8 miles by that time. 8 of us finished 11.4 miles with average of 14:54 pace, great job on completing the last 12-miler. Reminded all to do their homework and sign up for the bus run, next week we will attempt 14 miles. We’re missing our group leaders Andy & Fiona, hope to see you next week.

Beginners:
Green 15’s by Louis Crompton:

Remember Dorothy clicked the heels of her red shoes and could fly… fantasy… maybe, maybe not. Green 15 group went out Kalanianole Highway to this spot that would be perfect as an “oasis”, and came back to the park. Seemed to be just a tad slower than our usual pace, probably due to the heat. Entering the park, our leader asked Gina in her new red shoes – our resident Dorothy – if she wanted to sprint ahead to make up a little lost time… she did! And when she touched the HMC sign we had gone 11.5 miles in 2 hours 53 minutes… how about exactly 15 m/m. Even our “slower” guys in their normal footwear finished in the 15 range. Excellent job under less than ideal conditions. Big mahalo for the great assortment of refreshments. Next week for Green Team it’s the big one two zero. Really improved since March walking around the park. Sign up the Aug 16 Bus Run and you’ll have the chance to experience the last 12 miles of the marathon actual route. For homework, try to attain 18 more miles in 2 or 3 runs. Aloha

Golden 14s by Dean Takashige:

This was our last Sunday run for July. We had a nice turnout. It was hot but we had a good stiff breeze. In addition to our normal water stops we made sure we stopped to get a cool sports drink at the service station to keep ourselves hydrated. This will become more important in the weeks to come as the runs continually get longer and the days get hotter. We mixed up the route a little going through the neighborhoods. We ran 10.26 miles in 3 hours and 37 minutes and burned 1061 calories. Next Sunday we will start our 12 mile runs. Keep up with your homework and we will see you on Sunday..

Lucky 13’s by Kim Ramos:

On this hot summer morning our Lucky 13s Honolulu Marathon Clinic group went on our last run for July. With 8 runners we ran 10 miles in 2 hours and 22 minutes with an average pace 14 minutes per mile, burning 790 calories. I’m happy that runners in our group are feeling stronger. August is right around the corner and we’ll be increasing our miles to 12 miles next week. Remember to keep up with your homework runs. Start looking for a new pair of running shoes if you haven’t yet. Lastly, if you’re feeling any pain while running stop and evaluate the situation. Be sure to listen to your body. Keep up the great work everyone. See you all next week.

Da Comment Corner:

Second Bus Run:

August 16th; fare – $3; farthest drop off point – traffic lights past Sandy Beach, approximately 13 miles. Much of the run is on the actual marathon route. (We are running back to the park via Kalama Valley and not climbing up Kalanianaole Highway heading toward Haunama Bay; many have expressed their trepidation about coming back on this route.) Please sign up on our sheet posted on the bulletin board.

Success! (Repeat)

I am sure everyone has their own meaning to this word, success, and so to define it would be a very personal proposition. Perhaps running their first 12 miler is a huge step and a success for many runners; when I first joined the clinic “eons” ago, I had never run for more than 5 or 6 miles at any one time. Running 12 miles on a weekly basis was unimaginable at that time. And now, running 14, 16 or even 18-milers are not as daunting as it sounds. As I train for another Honolulu Marathon with the Clinic, I feel grateful for all of the “successes” not just achieved in running but also as it relates to life itself. I am sure that we all have and will have our own “success” with our running which can certainly translate and inspire to “succeed” in one’s life as well. Keep on truckin’ as many more successes await you!

Stay cool and injury free!

See you at the water stops,

Blair

Blair’s Weekly Update 07-19-2015

Doc’s Talk:

Dr. Scaff spoke on “painkillers” taken after training or a race. Ibuprofen, Tylenol, etc. were mentioned and should be used, prudently.

Table Duty:

Red Group leader Stephen celebrated his birthday by taking care of table duty. Happy birthday and thanks for the delicious treats! Also, a belated birthday salute to 13’s staff leader Kim! Congrats!

Group Reports:

Advanced Group by Dave FitzPatrick:
(Pace < 9:00 minutes per mile)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00 minute per mile pace or faster. We ran 14 today at about 8:45, and some folks did different distances. Neil is preparing for San Francisco and we wish him luck. Donis, Nancy, Maureen, John, Les, Craig and I ran a mixed interval. Next week we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!

Pink Group Report by Stephen Cole:
(Pace 9:30 – 10:30 minutes a mile)

The Red Group went out on Sunday with Tabby, Lisa, Earl, Linnea, Donn and Darren for a 14-mile run from Hawaii Kai to Kapiolani. Steve was on table duty, and took the day off from the long run.

It was a great day for running, with nice trade winds and some light showers. The group ran at the usual 9:00 pace for the 14 miles, ending up with a total running time of about 2:05:00.

Next week we’ll all meet again at the 1st beach park at 6 a.m. and be ready to run an offset split, so we can run 8 miles to the park with 6 miles on the way back out to beat the heat.

Happy running!

“Chrome” Group by Lynnae Lee:
(Pace – 11:00 – 12:00 minutes per mile)

Today there was a Chromie group, as the Silvers merged with the Greys for a large group of 20+. The group was led by Lynnae, John, Henry, and former Grey leader Andy H. (in Ron’s absence). Chromies today included: Speedy Joe, Lance, Paul, Terry, Moon, Sun Hee, Melissa, Horacio, Julio, Shauna, Jun L., Hiroshi, Diana and friends (some of whom I don’t know yet, sorry). We welcomed back Hiroshi after his extended time in Japan – he promised to continue to train while away. The group did a great job keeping together for a majority of the course, up until the 10-mile turnaround, where the Silvers took an extra water break before heading out to the first beach park. After last week’s sweatathon, the trade winds were a very welcome relief. Many were basking in the coolness brought on by the breezes coupled with some nice cloud cover for most of the run. All in all, it was a good training run. We traveled 12.3 miles in about 2 hours. Good job everyone!

Tips:

  • Cross training can help your running. Remember to maintain good running form/posture, and work your core to avoid lower back problems.
  • Add ice to your water bottle/pack.
  • Remember to continue hydrating throughout the day hours after your run, as dehydration can take place once the activity has ceased. Coconut water is also great for hydration.

From Paul –> A longan each training day from August to November can improve one’s marathon to a sub 4-hour time. Uncertain whether this is fact or fiction, we’re looking for a steady supply of longan to test out this theory. Got longan? Please bring some to share.

Because Peter made this announcement several weeks ago, it may bear repeating, or at least printing, in our newsletter. And just because it’s being printed in the Silver Group section in no way means that we have any offenders. This information is for the edification of all: Make sure to wash your running clothes after each wear. And by wash, we mean to use soap, as air drying is not enough. There are some special detergents at the running stores, but regular detergents work just fine as well. Remember that tech material cannot take fabric softener, so it’s best to hang dry, since it will also keep the fabrics lasting longer. Ever saw a tech shirt after it’s had fabric softener? It’s not pretty.

Upcoming:

  • 7/26 – Parking advisory: The Tinman Triathlon will be at Kapiolani Park, starting at 5:30 a.m. For early run, meet at Waiholo Place at 6:20 a.m. and begin the run at 6:30 a.m. John will lead via Farmers.
  • 8/2 –13-14 miles. Kahala Avenue?
  • 8/9 – BOCA Hawaii Norman Tamanaha 15K (Marathon Readiness Series 1st race). Early registration deadline = 7/24.
  • 8/16 – Bus Run #2. Sign up at Clinic.

White Group by Bob Choate:
(Pace – 12:00 – 13:00 minutes per mile)

The White Group came out a little smaller than normal with only 19 runners. But a pleasant surprise to see a few whom we have not seen in a while. Dr. Scaff was back too, talking about medication and dealing with pain issues.

The second bus run sign-up sheet was posted. It’s going to be on August 16th… Let’s keep this on your calendar as a can’t miss event. Cost three dollars. Starting point is just off of Sandy beach and we all can have a good view of Koko Head Crater.

As for out run today Leaders Rich and Bob lead our group out of Kapiolani Park on a sunny cool wind blowing day. The surf was going off again, a blessing while plodding our way up Diamond Head Road.

Made it to Triangle Park but missing Russell and Blair whom came up a bit late. After one of the shortest Blair speeches, off we went for the doggie park. Somewhere after mile 3, Bob was feeling symptoms of a stomach flu.

We all made it to the Gas Station, one of our Clinic’s favorite watering holes. Sam and Ivana needed to cut short their run but the rest gladly took off for Waialua Park. With Bob leading no one was complaining and kept up a good pace.

As we regularly do, we were greeted by our faster groups returning from the park and as we’re returning, greeted by the slower groups trailing us. Back at the Gas Station, we lost our leader Bob, whose stomach had enough.

My story ends here, for the white group continued the last four miles, surely experiencing the joys of Farmer’s Road. Luckily Sam drove back to Kahala and rescued Bob.

Everyone made it back to the park to enjoy the snack table. I noticed everyone drenched in sweat but happy. May we all be back next week for our end of the month, Kahala Avenue run.

This week we had Sam, Ivana, Denise, Masato, Blair, Rich, Richard, Lisa, Monika, Elena, Bob, Violet, Russell, Jamie, Chong, Jin, Francis, John, and a couple others whom I need to remember their name. Sorry, for this.

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

The Blue Group started strong with 20 today. We welcomed 7 members of Lucky 13’s, who wanted to try out the intermediate group. They planned to do a 10-miler, however @ the 5 mile marker Rick & Pete decided they wanted to keep going the full 12 miles. 7 members turned around at Aloha Station, they had started early and turning around here they would complete their 12-miler going back to Kapiolani Park. Reminded all to sign up for the bus run. Great job, everyone completed keeping the average pace of 12:30 -13:00.

Beginners:

Buff Walkers by George Ushijima:

It was a nice change from last week, as the conditions today were much more pleasant. A small group of us (4) managed to get to the telephone pole and back. The breeze picked up as the day wore on. It came out to be 10.68 miles at 3 hours and 38 minutes. That’s 20 minutes and 24 seconds per mile. When you take into account our down time, 20 minutes, it comes out at 18 minutes 33 seconds per mile. That would be the marathon in 8 hours. 5 minutes.

Next week, Susan will lead us all through the route as George will be out of town. George will return on August 2nd. Don’t forget your homework, 2 – 3 sessions totaling 15 miles. When added to the Sunday outing, it should get you 25 miles per week. We’re going to up it to 30 miles next month, including a 12-mile Sunday. Keep on Walking!

Green 15’s by Louis Crompton:

I for one wish we had “handouts” of doc’s talks, or maybe video on the website… very informative today but we can’t take notes in our underwear. 9 1/2 green ones started out at the opening bell – well, one was an intermediate walking wounded and only planned to go a short distance. We walked and skipped and traded places often with some sprint and stop intermediate fast folks, and after 11.0 miles we were back in the park for some appreciated refreshments. At the onset, our pace leader estimated we would be back in 2 hours 46 minutes… Wrong… we were back in 2 hours 45 minutes for an overall 15.0 minutes per mile pace. Geez, you young ladies really keep the pressure on the old man to keep moving. At this rate we may finish the Honolulu marathon in 6 1/2 hours (again). Great job folks. We were blessed with overcast and then partly sunny skies which was much better than getting blasted fully by the sun… glad to be off the road before 11 a.m.. Next week our little group of beginners will break another imaginary threshold – we will visit an alleged second beach park out on Kalanianaole Highway… That must be really far. Do your homework – try for 30 miles per week. Aloha

Golden 14s by Dean Takashige:

Today was another hot Sunday morning, clear with a slight breeze at times. We had a small group this morning, we ran the first 4 miles on our normal route to the gas station in Kahala, where we stopped to get something to drink to help replenish ourselves to avoid dehydration.

We had a discussion on buying new shoes and different strategies runners’ use, like dating your shoes and replacing them every 4-6 months. Or keeping track of the amount of mileage and replacing the shoes when it there is significant wear. Ultimately the main goal being to have your shoes that you are using Marathon day broken in and not new (between 100 to 200 miles) by Marathon day. Also not having a shoe that is worn out by Marathon day.

From the station we ran out to the virtual telephone booth and pole 40 for the 5 mile turn around point.

After the gas station we took a modified route through the Kahala neighborhood to Kahala Park and back to 22nd Avenue and down Monsarrat Avenue to the Kapiolani Bandstand.

We ran 10 miles in about 3 hours and burned 1,112 Calories.

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

Da Comment Corner:

Second Bus Run:

August 16; please sign up on the board so we can order the correct number of buses. Mahalo!

Stay cool and injury free!

See you at the water stops,

Blair

Blair’s Weekly Update 07-12-2015

Doc’s Talk:

Dr. Alan Tichenal gave a very interesting talk on iron levels while Doc was away.

Group Reports:

Advanced Group by Dave FitzPatrick:
(Pace < 9:00 minutes per mile)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. We ran 14 today at about 8:45, and some folks did different distances. Neil is preparing for San Francisco and ran 20. Donis, Nancy, Maureen, John, and I ran a mixed interval. It was a very hot and humid day and hydration was critical. Next week we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!

Silver Group by Carl Silva and Lynnae Lee:
(Pace – 11:00 – 12:00 minutes per mile)

The Silver Group was welcomed with open arms (and sweaty armpits) to a steamy tropical run today. We all got the unique experience of what it feels like to run in a clothes dryer vent. Yuck! But despite the hot and humid conditions, the Silverados were running in force with a larger- than-average group. We were somewhat of a rainbow group as we welcomed runners from the pink, grey, and blue groups. Led by Lynnae, John, and Henry, the group of almost 20 runners ran 12 miles at a strong 11-minute per mile pace. Those who joined us today included: Tony, Speedy Joe, Lance, Doc Joe, Tavi, Paul, Jen, Dawn, Terry, Moon, Sun Hee, Kin, Carl, Amanda, Jess, and Julio. Congratulations on completing an official “Sweatathalon”! We had finisher’s medals, but they melted.

In Dr. Scaff’s absence, Dr. T gave a great talk about keeping up our iron levels because they affect other body functions important to muscle recovery. Oh, and spinach is not the best way to get iron into your system. Red meat is better.

The group discussed how proper hydration is critical on days like this. It’s also very important to listen to your body when you are pushing hard on a hot, humid day. You work harder because your body is trying its best to keep your internal temperature from going too high. A great idea discussed on page 194 in Dr. Scaff’s book, Your First Marathon, The Last Word In Long-Distance Running is that drinking an ice slurry (sort of a semi-melted shave ice) before you run on a hot and humid day may help keep your body temperature lower for a longer period of time as you start your run. Runners who did this performed better in hot temperatures than those who didn’t. So, one Sunday, when the heat index isn’t in our favor, why not chug a grape slushy and do a fast “purple tongue” run? Better yet, try a Gatorade slushy.

Tips:

  • Despite the humidity, we fortunately had some low cloud cover for most of the run. However, you still must be mindful to apply (and re-apply) sunscreen even on days like this because the UV rays will burn through the clouds.
  • Remember to continue hydrating throughout the day hours after your run, as dehydration can take place once the activity has ceased. Coconut water is also great for hydration.

Upcoming:

  • 7/19 – 12 mile run. Those who want to start early, meet at the end of Waiholo Place at 6:30 a.m.and begin the run at 6:40 a.m.
  • 7/26 – Heads up on parking in Kapiolani Park. The Tinman Triathlon will be happening that day, starting at 5:30 a.m.
  • 8/9 – BOCA Hawaii Norman Tamanaha 15K (Marathon Readiness Series 1st race)

Black Group by Ivan Irie:
(Pace 11:30 – 12:30 minutes per mile)

In this hot, muggy, and slightly wet edition of the Black Group, Lianne, Tomoko, Melissa, Jan, Ivan, and Russ ran from Waiholo Street to the first beach park and just in time for the Clinic Start. We turned around and was joined by Lance and ran through the heat and moisture as we circled around Diamond Head, Triangle Park, Kaimuki Middle School and back to the gas station and then to our cars.

Great job everyone as we ran 12 miles in a 11:45 to 12 minute pace. Next week, we are starting again from Waiholo Place at 6:15 a.m.

White Group by Bob Choate:
(Pace – 12:00 – 13:00 minutes per mile)

The White Group did a Fantastic Job this week with 29 runners. Two whom will go un-named that joined up with us all at the triangle park. But back to the beginning – leaving the Park was a joyful experience, many comments about the humidity and morning heat. We were all fortunate to have an early morning sprinkle and overcast clouds. Leader Sam started the pace and led a strong start. I (Bob) was amazed, while jogging in the back, with the single file formation of our white group leaving the park. Keep up the good Work!

The view going up Diamond Head was blessed with another good south swell and surfers ripping it up! The downhill portion is always a treat. After the Triangle Park, Leader Bob set the Pace onward to the Kahala Gas Station. The occasional red light kept the group together and the Weather was still holding up with the overcast clouds and occasional sprinkle.

We are getting into some serious mileage, Wailupe Park was our destination! Leader Sam took a small group back after the Gas Station to do an 8-mile run. If you missed a run due to illness, this may be best for you as you get back into the game. Homework Runs are really important now, people were questioning how much should your homework runs be? Well, I would suggest your two home works runs equals your Sunday runs. Example, we did 12 miles – Tuesday 8 miles Thursday 5. Oops, that makes 13! Don’t be too picky here. More important is your pace for these shorter distances, Blair stated to do your homework at a comfortable pace. I (Bob) run easily anywhere between 11:30 – 11:00, affording a short walk at each mile I reach. Thus I can pick up my pace comfortably.

After Wailupe Park, we returned on Kalanianaole Highway, using the side streets. The Black group were enjoying their snacks and refreshments as we passed then at mile 7, If you like waking up super early, the Black Group starts early to run (slightly faster pace) into Kapiolani Park for the 7:30 a.m. talk.

After our second stop at the Gas Station we all headed for Farmer Road. As expected, Mr. Sun started shining down on us. It was Deja Vu, I personally still had strength but the heat was punishing. Get use to this you all, somehow you will need to embrace this feeling. And homework runs will support your endurance. We All made it back to the triangle park and regroup for the final two miles. Saw Brother Sam driving about offering a ride back for anyone needing help. This week I did not cheat. But I did walk a bit on those last two miles. Need more homework mileage.

Thanks Goes out to Our Staff Members whom showed up…Sam, Lisa, Monika, Jessica and Bob. Also a blessing were our Regulars: Violet, Russell, Ming, Ivana, Malia, Danell, Jamie, Jin, Chong, Stan, Francis, Charlie, Kayla, Mike, Julio, Shelly, Heather, Melyssa, Brent, Denise, John and Richard. I know I missed a few others, Sorry about that. You are All Winners and #1 on my Facebook Page. If Blair ever shows up, I promise to make it a race to the finish line. Great Job! (“Ah’ll be baaack” – Blair)

Beginners:

Sweet 16’s by Cliff Hand:

Twenty-two Sweet Sixteens completed 10.8 miles, making our second trip to the Phantom Phone Booth. True to our name, our pace was almost exactly 16 min/mile. The conditions were reasonably nice at the start, with overcast sky and a light rain misting down on us. Yes, it was hot, and the humidity was 100%, but thanks to the light rain we were not uncomfortable. All that changed when the sun appeared while we still had four miles to go – our walk became less comfortable. Cliff, our staff volunteer, thought he didn’t need sunscreen. He was wrong. Our training proceeds, on or a little ahead of schedule. Remember we have now upped our homework assignments to three walks of one to one-and-a-quarter hours during the week.

Green 15’s by Louis Crompton:

A few people sent in absentee notes – had to do chores, help a friend, stay home by doctor’s Rx… why on a really foul day do these things happen… bet they’ll be back on ‘nice’ days… no, they were all legit and we missed you. We had 8 diehard fans present at the opening bell and our caring leader Lou told everyone we will not pay attention to the clock today… too hot & humid to worry about our pace, just go slow, drink more liquids than usual, and complete the distance. And so we left on a 10.4-mile course. Absolutely amazing! With no concern about or checking time, our group returned in 2 hours and 36 minutes which was 15.0 m/m overall pace. Team was paced not only by Lou, but sometimes by Willard, Gina and for a while on Kal Hwy by Ryan… and somehow despite the environment we followed the pace we’ve been training for. Super job by the green people. Great layout of refreshments offered by green staffer Scott… thank you. Overheard a number of HMC returnees grousing about the hot and humid conditions… I just use one word: sauna. Felt like we were training for the Bad water Death Valley run the end of this month. Do your homework of 2 or 3 runs — should be trying to attain 30 miles for the entire week– it’s July. Next Sunday we bump up the distance a tad and go for 11 miles. Arrive early for parking — its Uke Festival day. Aloha

Golden 14s by Dean Takashige:

Sunday started out Hazy, humid, a hot… These are a runner’s worst nightmare…but we run in all conditions and in this case took it easy, and made sure we stopped to drink to keep from dehydration.

We shortened the run a little 9 instead of 10 miles and we ended out run with a reverse lap around Kapiolani Park. By the last mile the skies had cleared and it was just plain hot!

But our plan worked out well everyone finished with no problems and with smiling faces…

Tips for next week, try to hydrate before you leave your home and think about eating something so you don’t start on an empty stomach. Now is the time to experiment to see what you like an works best for you.

After our run Lisa and I stopped and bought a new pair of shoes. Its July and it time to think about if your shoes will last till the marathon. Ideally you don’t want overly worn shoes come marathon day and you also don’t want a brand new pair of shoes on marathon day.. both are not good scenarios to be part of.. If you have any questions speak to one of the staff members..

We ran 9 miles in 2 hours and 56 minutes and burned 925 calories.

Keep up with your homework, 2 times a week for at least and hour and we will see you next Sunday.

Lucky 13’s by Kim Ramos:

On a wet and muggy day with temperatures feeling like 100 degrees we had 14 runners in total our group today.

Due to the weather conditions we had to modify our running route. We ran up Diamond Head till Aloha Gas station and came back to Kapiolani park finishing half a lap to complete our run. We ran 8 miles in 1 hour and 51 minutes with an average 13:57 minute per mile pace and burning 674 calories. I’m glad to hear runners in our group saying that they feel much stronger in running than before. That’s our goal to help everyone get stronger and comfortable in running.

Be sure to keep up with your homework run, at least 2x a week for about an hour. Next week we’re going to increase our mileage to 10 miles.

Run safe out there and we’ll see you next week.

Da Comment Corner:

More Efficient Homework Runs (repeat):

Let’s make sure to be prudent or “efficient” on these runs, especially during this period of our training. We might feel a bit more confident as we go longer and have a tendency to “push a little harder”. This might be a formula for injury. Take it a bit easier on your training; perhaps run a little longer at a slower pace rather than doing more speed work.

Other types of activities (e.g. basketball, tennis, softball, swimming, surfing, weight training, even golf) take a toll on our bodies (especially for us “older super athletes”), so listen to your body and perhaps incorporate more rest days to recuperate. As Advanced leader Les Young states, “You don’t need a 4-6 week setback at this stage of the game”.

Motivation:

“Whatever you do will be insignificant, but it is important that you do it” – Mahatma Gandhi.

Stay cool and injury free!

See you at the water stops,

Blair

Blair’s Weekly Update 06-28-2015

No official clinic next week! Please see group reports about meeting places and times!

Table Duty:

Kozo thanks for the great spread at table duty! As usual your presentation was incredible. Just our secret, but Kozo is the General Manager of the Royal Kunia Golf Course, one of the best courses in Hawaii – great layout, great scenery, great food, and great management.  Mahalo, Kozo!

Group Reports:

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

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. Les, Maureen, Maureen’s daughter, and Satomi ran 14 today at about 8:45, and some folks did different distances. Next week we’re meeting at the 2nd beach park at 6:15 a.m. Run fun!

Red Group by Stephen Cole
(Pace 9:00 – 10:00 minutes per mile)

The Red Group went out on Sunday with Steve, Tabby, Lisa, Earl, Joe, Jun, Les and Darren for a 14-mile run from Hawaii Kai to Kapiolani. It was a much cooler day, and great for running, with overcast skies and some light showers. We ran at our usual 9:00 pace for the 14 miles, ending up with a total running time of about 2:05:00. Next week we’ll all meet at the 1st beach park and be ready to run an offset split by 6:00 a.m., so we can run 8 miles to the park with 6 miles on the way back out to beat the heat.

Happy running!

Silver Group by Lynnae Lee and Carl Silva:
(Pace – 11:00 – 12:00 minutes per mile)

The term “no sweat” was not uttered on today’s hot and humid run, but the Silvers did a great job despite the warm conditions. Lynnae, Henry, and John led a group that included Moon, Sun Hee, Dawn, Gage, Terry, Carl, Jen, Beth, Paul, Doc Joe, Tavy, Miyumi, Jill, and Kin. The group got in close to 11 miles at an average pace of 11:05 minutes per mile. Finally, a special happy birthday to Beth!

We discussed running safety in light of the recent fatality of an experienced runner along Kalanianaole Highway a little over a week ago. Our thoughts and prayers go out to the family of the victim. We pause to consider how this terrible accident could have been avoided, especially as our training will traverse further along that same stretch of road. Keep vigilant at all times for your own safety by practicing some of the following tips:

  • Be aware of your surroundings. Make sure to signal with the driver before crossing the street, especially when not at a stop light. Drivers aren’t always looking out for runners.
  • Run in the opposite direction of traffic so you can see the oncoming cars whenever possible.
  • Cross at crosswalks with traffic lights.
  • Wear bright colored clothing and powered lights when running in darkness.
  • Don’t wear ear buds, but if you insist on doing it, take them out when you have to run in the same direction as traffic.
  • When running with a group, keep a tight single file line and alert the group when cyclists or other obstacles approach.
  • Also, remember to carry a copy of your identification and attach the “In Case of Emergency (I.C.E.)” identifier to important contacts on your cell phone. Consider keeping your phone unlocked while running. Alternatively, you can simply attach a sticker with the information to your phone, or buy an ID bracelet. Consider adding your blood type, doctor’s name, and number amongst your I.C.E. info.

Upcoming:

  • 7/5 – No Clinic so there will be an unofficial 10-mile run along the tantalizing slopes of Tantalus. Meet at the base of Tantalus at 6:20 a.m. for a 6:30 a.m. start. All HMCers welcome. Come prepared, as bathrooms are limited to bushes for the first 8 miles. There will be an optional 11th mile to the lookout for those who want to take in the breathtaking views. Wear your patriotic colors in honor of America’s independence.
  • 7/12 – First 12-mile run. Early start at Waiholo – meet 6:25 a.m,. start 6:35 a.m.

Tips: On warm, summer runs with high humidity, runners may experience extra chafing as their running gear is put to the test in moving perspiration away from the body. Even with specialty clothing, you may find the need to use anti-chafing products like Body Glide or good old-fashioned Vaseline to keep chafing and blisters at bay. Now is the time to test it as you train for the big day in December.

White Group by Bob Choate:

Our last ten-miler was another challenge for about 22 runners. We were joined by Lisa, Monika, Sam, Rich and pace setter Bob for our group leaders. Also out in force were our regulars Elena, Malia, Brent, Melyssa, Ming, Violet(Our Single File Caller), Ivana, Jin, Jamie, Chong, Charlie, Francis, Danell, Russel and new comers, Sherwin, Purnema, Masato. Sorry if I missed a few others or misspelled your name… We are always happy to have new runners.

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

This morning the Blue Group started out 16 strong. Due to other engagements 4 had an early start and left us at Triangle Park. We enjoyed a little sprinkle and cloud cover out through Kahala. After getting
to Kalanianaole the sun came back out and reminded us that we’ve been breaking some records with the temperature reaching 91. We went into the beer cave to get some relief, Thank you Aloha Gas Station, cashier said she gave us credit for running in this super-hot weather, and several of us bought refreshments so they welcomed us. Thanks to Russ of the white group for ice cold water and pretzels at Triangle Park.  Kozo what a wonderful selection of refreshments, your artistic cutting of watermelon, oranges and pineapple was such a treat. We also enjoyed pretzel, donuts and cinnamon rolls. Also thanks to Jeff for his wonderful mango bread and coffee! Thanks to Marivic and Tannia for tracking our run 10.42 miles in 2:22  and overall pace of 13:40 pace.
Next Sunday no Holiday for the Blue group, we decided to meet again at the Clinic but at 7 a.m.
See you all for our first 12-miler.

Beginners:

Buff Walkers by George Ushijima:

We had a nice bus walk last week. This week was back to normal. We had such a tiny group. Just the 4 of us. Yoshiko, Karen and Doyle joined George for a slightly longer route. We did the usual, but when we got to the gas station, we stretched it out to cross over the way the marathon route does and go on the mauka side of the freeway, before coming back and going through the Kahala neighborhood. We finished in 2 hours and 55 minutes. We minus 18 minute for stops and it comes out to 17 minutes 27 seconds per mile. That pace will get you a 7 hour 37 minute completion of the marathon.
Next week there will be no official clinic. BUT George will be doing a walk. We will start at Triangle Park at 7:30 a.m. Come if you can, we’ll be doing 10 miles. Don’t forget your homework. We should be bumping it up to 15 mile during the week. That makes it a total of 25 miles every week with the Sunday outing.
Keep on Walking!

 Sweet 16’s by Cliff Hand:

The Sweet Sixteens, 23 strong, managed 9.1 miles by throwing in some side trips on our way to the gas station and back. We had our first taste of the long, seemingly endless stretch of the marathon route – along Kahala Ave, where else? It got a little warm by the time we returned to the welcome snack table, but spirits remained high. We are all trying to increase our pace for the final half mile in the park, just because we can. Pacing is super-important for the longer distances, and we need to train our brains to believe that we can keep going, if not speed up, for those last few miles. Next Sunday we will make our first trek to the Phantom Phone Booth, for a nominal 10-miler. (Nominal, because only the GPS knows for sure.) We’ll meet as usual at Kapi`olani Park at 7:30 a.m.

Green 15’s by Lou Crompton:

We had 10 little green ones carrying water bottles today for our trek through the woods… we don’t want to get dehydrated out on the road. We managed to crank out 9.5 miles today in 2 hours 2 minutes which is in keeping with our 15 m/m pace and our plan to finish the marathon at that pace in 6 1/2 hours. Very good grouping at the finish, only a couple stragglers today, yeah but it was hot and it was far. Mahalo for the assorted refreshments. Next Sunday, green ones will have an informal get together – we’ll meet at the park at 7:30 a.m. and plan a new milestone – 10 miles! We already know one of our team will be absent… can you imagine anyone wanting to make a few thousand dollars instead of jogging 10 miles? Well, on July 12 it will be 10.5 miles, so do homework. Aloha.

Golden 14’s by Dean Takashige:

This was the last run in June, and we were blessed with overcast skies, for the most part, and a breeze to keep us cool. Lisa led the group and made sure the group all finished together. Everyone did a great run…  The plan for July will be working towards 10 miles. Our route will be an additional mile out and back from the Aloha gas station to the “phone booth or pole 40″ on Kalanianaole. Please keep in mind that we need to be careful and maintain a single file since this area has a lot more bike and auto traffic. No to worry since you will be reminded of this. For next week since it’s the 4th of July weekend there is no formal clinic and we will be meeting at Ala Moana Park at the figure 8 parking lot Ewa of the tennis courts. Be there early as we plan to start at 7:30 a.m. If you have any questions please contact one of you leaders. Keep up with your homework and we will see you on Sunday.

Da Comment Corner:

Fourth of July Sunday Run:

Please check with your group leader as to your groups’ plan for this coming Sunday.

 Have a safe and festive week!

 See you at the water stops,

Blair

Blair’s Weekly Update 06-21-2015

First Bus Run:

Thanks to everyone for being so prompt so we could leave on time. About 135 runners rode three Robert’s school buses and got dropped off Maunalua Bay in Hawaii Kai and the second beach park. I could hear all of the chatter going on – like students on a regular school bus -great camaraderie! Thanks also to all of our members who generously donated funds which were more than the fare. The clinic is very appreciative. It started off as a very hot day!

Special Table Duty:

Special thanks to Nelson and Marsha of the Purple group and staffer Jeff for putting on an informal table duty spread! We are indeed fortunate because we usually do not have special volunteers like Nelson and Marsha willing to give up their bus run to serve others. Jeff, as usual, ran in faster than most and prepared his mango bread and coffee for us to enjoy! U R ALL DA BEST!

Group Reports:

Red Group by Stephen Cole:
(Pace 9:00 – 10:00 minutes per mile)

The Red Group went out on the bus run on Sunday with Steve, Tabby, Lisa, Earl, Joe, Jun, Les, Mike, Chris and Kozo for a 9-mile run from Hawaii Kai to Kapiolani.

We didn’t start running until 8:00 a.m., and it was already feeling very hot with hardly and hardly any clouds or breeze. We took a slightly different route back, opting for Farmers Road. to take advantage of the water stops to help hydrate more. Everyone did a great job as usual, and finished well.

Next week we’ll all meet at the 1st beach park and be ready to run by 6:00 a.m., so we can run 8 miles to the park with 6 miles on the way back out to beat the heat.

Happy running!

Grey Group by Ron Alford:
(Pace – 10:30 – 11:30 minutes per mile)

The Bus Run: Nine Greys including Asami, Lance, Emily, Bobby, Bryan, Nikki (welcome back!), Diana, Bethany, and Ron boarded the busses for the trip to Maunalua Bay Beach Park. Our planned run included the loop around Hawaii Kai and we were joined by Leslie and Abe from the Pinks because they wanted to do the loop in the clockwise direction. We stopped at the dog park on Keahole Street for water which is fortunate as the fountain at Holy Trinity was not working.

Even though we got a few breezes here and there it was pretty hot the whole way. On Kalanianaole Highway we were mixed in with the Silvers for a while (making us the Chromies!). Along Kalanianaole Ron explained how the race route would be set up along the highway out to Hawaii Kai on marathon day. We continued on the marathon route down Kealaolu Avenue then along Kahala Avenue to Triangle Park where everyone set their own pace to the finish. Congratulations to everyone for finishing strong on a really hot day!

Stats:

  • Distance: 11 miles
  • Running Time: 1:59:11
  • Total Elapsed Time: 2:21:41
  • Average Pace: 10:49

Remember Ron will be away for the next four weeks so run with Bill if available or, if not, join up with the Silvers (11:00 – 11:30) or Pinks (10:00 – 10:30).

Silver Group by Lynnae Lee and Carl Silva:
(Pace – 11:00 – 12:00 minutes per mile)

On the first bus run of the year, the Silver Group was split. Those with Fathers’ Day obligations adjusted their schedule to run earlier. The early birds ran from Waiholo Place out to Maunalua Bay to meet the buses and welcome the rest of the group to a beautiful starting point. Once the full group of 10 Silvers was together, John and Lynnae led them around the Hawaii Kai Drive loop, the turn-around point of the Honolulu Marathon. The group included Speedy Joe, Lance, Andy L., Moon, Carl, Beth, Jen, and Amanda. The completed run gave us 10+ miles at a pace of 11:30 minutes per mile.

Valuable information was shared when it was pointed out that Maunalua Bay is one of the best bathroom stops on marathon day. Most people take the time-consuming bathroom stop at the beginning of the Hawaii Kai Drive loop, but if you can hold it until you complete the loop, there is a line of vacant porta-potties waiting behind the water tables under the palm trees along Kalanianaole Highway as you come out of the loop and head for home. This stop can help you save valuable minutes off your time.

Water was a bit of a challenge for those who neglected to carry their own. The water fountains at the Hawaii Kai Dog Park and Kawaikui Beach Park were at a sad trickle, while the fountain at Trinity Church was completely dry. Luckily the day was filled with cooling trade winds and generous group members offering to share what they had; talk about the generous spirit of a marathoner!

The summer heat can have brutal side effects and put you in a funk. Please take precautions! Hydrate before coming to clinic and carry supplements. You know your body, so respond to its cues appropriately. Carry identification and bus fare just in case, and be sure to let your running mates know how you’re doing. Also consider your diet the night before; alcohol will dehydrate you, and a heavy meal could mean heavy running. This is all part of the training.

Upcoming:

  • 6/28 – 10-mile run with Kahala Avenue. People who want to start earlier can park along Waiholo Place at 6:25 a.m., run at 6:35 a.m.
  • 7/4 – Firecracker Run @ Kaena Point. A beautiful trail run! See www.ultrasignup.com.
  • 7/5 – Independence Run. No official Clinic, but we will have a special run. Tantalus??

Community: The Friends of the Library of Hawaii is holding its 68th Annual Book sale at McKinley High School Cafeteria. Event runs daily through Saturday, June 27. This is one of the best recycling projects in the state, and all proceeds go back to support all 50 of Hawaii’s public libraries. Please stop by for great deals on used (and new) books, CDs, DVDs, and artwork.

And finally, happy Father’s Day to all of the HMC fathers and grandfathers. Hope everyone was able to honor the fathers in their lives.

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

Bus Run:

22 runners started off with staff leaders Guru Sam, Monica, Dwight, Richard and Blair from Maunalua Baythe fun and frivolity started as soon as we assembled and began our 9-mile trek “homeward”. The weather was extremely hot from the start but we had some trades blowing from behind. But as we progressed on our Kalanianaole route, the wind subsided and “Mr. Sun beat down on us”. We ran back from Kahala through Farmer’s Road then back to Triangle Park (with shade), then “home”. 22 started and 18 finished together at our clinic starting point. Great job to everyone – the conditions were not the best.

Malia, Ivana, Russell, Melissa, Brett, Jaimie, Jin, Tomoko, Denise, Violet, Masato, Randy, Charles, and Mike were some of the runners in the group. I apologize as I missed a few of you. Again, you were all fantastic and wonderfully vibrant throughout the whole run (everyone must be doing their homework)! Congratulations on finishing your first Bus Run!! Miss you Bob!

Blue Group by Dave Darby:
(Pace 12:30 – 13:30 minutes per mile)

Today’s Blue Crew consisted of… Andy, Val, Dave, Coco, Betsy, Marisa, Michele, Emi, Enli, Tannia, Brent, Robin, Mo Beta, Mary and her son, and one other. What started out to be a gorgeous Sunday morning, Father’s Day gathering at Maunalua Park, turned out to be a sweltering 85 degrees less than 2 hours later. The sunrise greeting us as we looked toward Koko Kai allowed us to take a few nice photos and discuss the run route and then we quickly got started. To make sure we got a full 10 miles into our route back to Kapiolani Park, we ran about 1 mile east on Kalanianaole Highway and did a U-turn, heading towards Kapiolani Park on the Honolulu Marathon Route. On our return, we found the well was dry at Holy Trinity Church, our first water stop, and we had to continue our trot onward to Kawaikui Park, nearly four miles into the run. That is why it is important to always carry water (if you can) or know where the alternative water spots are located. The lack of early water spots took a visible toll on our runners early into the run – heat and humidity and fatigue. Despite the heat, we monitored each other, kept a very good pace, stopped at each water break area we could, and maintained an awesome single-file line.

Run summary: We all finished & no injuries! But remember to hydrate early, and often. We finished 10.35 miles in 2:19 and were extremely surprised to find Nelson’s Oasis had been established at the Clinic Meeting site! Nelson, thank you so much for setting up the precious ice-cold Gatorade and Water among the various snacks…and Jeff, thank you for always bringing that delicious mango bread!

Beginners:

Green 15’s by Lou Crompton:

Fun outing today… we ought to do something very similar in maybe 2 months. And the great mystery was eventually solved – where is #7? We waited and waited…we were last to leave the parking lot… where was she? Surprise… we won’t mention names but one of our gang got off the bus at the first stop… hmmmm. OK, so she made new friends on the walk back. Rest of us returned from Hawaii Kai Drive to our usual end point for a distance of 8.7 miles in 2 hours 11 minutes for an overall pace of 15.1 minutes per mile… that’s 1/3 the marathon distance…so we remain on target for a marathon finish of 6 hours 35 minutes (again). Couple macho men veered off to pass under the imaginary marathon finish line for a 9-mile route. Good job by all. And thanks for the pleasant and truly surprise “oasis” when we got back. Next Sunday, Green Team will go out for a 9.4-mile survey of toilets, phantom phone booths and ritzy houses. Sounds swell! Try 2 homework runs of 1.5 hours if your time permits or 3 runs of an hour each if you have to, but we are going for longer Sunday distances so better to build up endurance with the 90-minute jogs. Aloha

Golden 14’s by Dean Takashige:

Today was the longest and it also felt like the hottest day of the year. Clear and sunny skies, with and occasional breeze. This was our first bus run of the year, we opted to take the first drop off point at Kawaikui Park and run back. For a few of our runners this being the first time beyond the Kahala area.

Probably due to Father’s day we had less runners than usual. Outside of the route nothing really new except to get used to a lot more bike riders much more traffic along Kalanianaole, K-highway. This is where we need to pay attention and keep a single file. Although it was hot stopping at every available watering hole helped us keep moving along. Everyone did great, so keep up with your homework, at least 1 hour 2 times a week with a day of rest between runs. We ran 7.2 miles in 2 hours and four minutes and burned 733 calories.

See you next Sunday.

Lucky 13’s by Kim Ramos:

This week we completed our first bus run. Great job everyone for arriving at Kapiolani Park at 7:15 a.m.. For this bus run we got dropped at Kawaikui Beach Park. On this specific run we ran through Kahala Avenue and ended our run at the Queen Kapiolani statue to highlight the last 8 miles of the Honolulu Marathon. We ran for approximately 2 hours for 8 miles and burned about 630 calories.

During the run two runners fell down. The first runner fell down after stepping on the metal plates on the sidewalk. The second runner fell accidentally by tripping over their own feet. To prevent any accidents or injuries during our runs we need to be aware of our surroundings and use our signals of “heads up/hazard” down our line. Safety is key for our runs. Keep up with your homework runs, two times a week for about an hour. See you folks next week.

Happy Father’s Day to all the Fathers in our Honolulu Marathon Clinic Group!

Da Comment Corner:

Second Bus Run is tentatively scheduled for August 16th. The furthest drop off point for this run will be near Sandy Beach, approximately 13.5 miles.

Have a great week!

See you at the water stops,

Blair