Doc spoke about fats today. Complete talk available on “thumbdrive”.
Special thanks to Silver Staff leader Alberto for taking care of our table today! The assortment of goodies was fantastic and the drinks were ice cold and fabulous. Everything was muy bueno!
Third and Final Bus Run this Sunday:
The furthest drop off point will be at Makapuu Point – roughly 15 miles back to Kapiolani Park. Please bring water bottles and some extra dollars for drinks along the way. The water stops are few and far in between. Please check with your group leader as to where you will be dropped off. The fare is $3. Please be at the clinic start at 7:15 a.m.; buses depart promptly at 7:30 a.m. Currently 100 runners are signed up.
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. We had a nice run. Donis and I did the Ka Iwi run and Donis kept going for about 18 miles. Next week bus run, and an alternative is meeting at the 2nd park on Hawaii Loa road at 6:00 am.
Grey Group by Ron Alford:
(Pace 10:30 – 11:30 minutes per mile)
Today the Grey’s numbered 5 – Byron, Bill, Yan, Hao, and Ron to attempt a 16 to 18 miler. Yan turned back at 22nd Ave (knee problem), Bill at Aloha Gas, and Byron at Nelson’s Oasis leaving Hao and Ron to trek out to Trinity Church in the heat. To our surprise, a light Kona breeze cooled us down a bit on the return trip on an otherwise uneventful long run.
- Total distance: 15.7 miles
- Average page: 11:15
Don’t forget to bring $3 (and maybe a donation) for the Bus Run next week. We will ride all the way out to Makapu’u and run in through Hawaii Kai (about 15 miles). Be safe!
Silver Group by Lynnae Lee:
(Pace 11:00 – 12:00 minutes per mile)
John led a small group of 6 Silverados today – Ken, Carl, Paul with his fishing hat, and the other Paul who joined us after a chat with Dr. Scaff. Moon joined us by the Lighthouse. Scott ran with the group briefly. The breezes really helped on the second half of the run. At Nelson’s Oasis we had popcorn with potato chips. Byron (Grey) suggested popcorn with bacon. Mahalo Nelson and crew for the snacks and Gatorade. Everything is mo better with bacon, right? Well, not sure if Dr. Scaff will endorse any particular diet as he talked about fats and that the heart is a fat burning muscle. We ended up returning to Clinic HQ with 4 runners. John finished as today’s sweeper at around 3:25 total elapsed time. Good job Silvers!
A big mahalo to our fearless leader, Alberto, for stepping up to do another table duty. His almond butter and grape jelly sandwiches were super yummy, alongside Jeff’s mango bread, watermelon, and grapes. Everything tasted 10x better after the long run.
Homework (mandatory): Nine weeks before the big day, so let’s keep focused on the goal; target 35-40 miles per week. Running buddies are invaluable. Each homework run should be 8-12 miles with a rest day in between. Take an extra rest day after Sunday, or run shorter on your first day out. Avoid or limit potentially injurious activity (ie. hiking and contact sports).
Running Tips: Practice races are very important for making sure you’re ready on marathon day. Take the opportunity to evaluate your race experience and every aspect of preparation. Was your diet right? Did you get sufficient rest? Were you properly hydrated? Any chaffing? Did you start out too fast? Did you replenish sufficiently? One can learn a lot from practice races. (Ie. carry toilet tissue, and know the course.)
- 10/10 – HMSA 30K. Early registration deadline. Determine if you are “marathon ready” on the longest race in the Marathon Readiness Series. Newbies – don’t miss it.
- 10/12 – HMC Bus Run #3. Meet at Clinic 7:15 a.m. with $3+ to be bused out to Makapuu. Donations appreciated. For those who did not sign up for the bus, there will be a group meeting at the Hawaii Kai dog park, 6:15 a.m., hoping to catch up to the bus riders.
- 10/19 – No official clinic, so the Silvers will plan a special run. Suggestions welcomed.
Shout Out Corner: Congratulations to the many HMCers who participated in the 25K Hokulani run, the most challenging race in the Marathon Readiness Series. Kailua was buzzing with determined racers anxious to get to their cupcakes. HMCers met the challenge head on, especially the dreaded hill. HMC participants included: Jun & April, Linda, Tavy, Joe, Terry, Andy, Gannon, Ivie, Melissa, Amanda, Anson, Tony, Horacio, Asami, Martha, Debbie, Jimmy, and Izumi+1. Good job everyone! The Tough Runner award goes to Izumi for a strong and very respectable showing while 8 months pregnant. Simply awesome! (Don’t worry, she received doctor’s clearance.)
Black Group by Ivan Irie:
(Pace 11:30-12:00 minutes per mile)
Today we started with a small happy group consisting of Jann, Kiana, Leanne, Michelle and Russ, on a much slower pace for our first 17-miler heading to Second Beach Park and towards the clinic. We made a stop at the Aloha Gas for a water break, the “Happy 5″ decided to do Kahala since most of our group missed the Kahala run last week. Devan would have been happy but unfortunately he hurt his back, get well soon, we missed your presence. We by-passed the clinic and headed towards Waikiki, stopping at the Police Substation, and headed towards Royal Hawaiian Ave. and on to the Ala Wai and stopping at the clinic. Alberto offered our group some of the goodies, thanks Alberto. We continued on our return run up Diamond Head and Doggie Park, somewhere on this route we lost Leanne and Michelle, and met up with Paul( the Barber) and his wife, Paul ran with our group to the Aloha Gas and Leanne, and Michelle were waiting for us, I was convinced they caught a ride with someone. We headed towards our starting point at Wailupe Circle and Paul left the group and headed back to meet his wife and Russ lost the rest of the group and ran back on his own. We completed our first 17-miler, average pace 12:04 pace, good running everyone and see all of you same place and time. Our leader Ivan missed our run today nursing a cold, and Devan nursing a bad back, get well soon.
White Group report by Blair Hoashi:
25 runners started with us this morning led by Staffers Bob, Guru Sam, Lisa, Dwight, and Blair; they led the group on a 14-miler (but many added another 2 miles by running around the Park). It was hot and humid but thanks to Bob, our jovial and spirited pace setter for stepping up to lead our enthusiastic members through the run – UDABEST! Congratulations! Welcome back to our Guru who did a whirlwind trip to Pakistan and Thailand! He mentions that there’s no place like Hawaii!
Great job to members Jessica, Melissa, Russell, Jainey, Jin, Chong, Ming, Atilla, Danelle, Christine, Olivia, Marc, Monica, Elaine, Mike (back from China) and Georgie for completing the 14 miler! Great Job!
The Bus Run is scheduled for next week, October 12th, so please be prompt and show up at 7:15 a.m. or sooner. Fee is $3.
Special Sunday Run – October 19th (in two weeks):
Since there is no “official clinic” on the following week, October 19 (due to the Susan Koman Run), the group will be meeting at 6:00 a.m. to complete an 18-miler. Since parking might be a problem, we will be meeting at Triangle Park at 6:00 a.m. We will do the Hi Kai Loop to “compensate” for the “missing two miles“ from our clinic start. The route takes us on the actual marathon course; also good to get familiar with the Hi Kai Loop since it is not often run. We may even choose to finish up through the Kahala Avenue stretch. Neh, just delusional thinking. Approximately 10 of our runners raised their hands (with conviction!) so we should have a few runners on board. Please join us if you are able. This will “probably” be one of only two 18 milers our group will do this season.
Blue Group by Val Ogi:
(Pace 12:30 – 13:30 minutes per mile)
The blue group went out for our first 16 miler. We had Collette, Charlotte, Tannia, Enli, Melodee, Dan and Mike. We made it to Holy Trinity, gave a quick thank you and headed back to Nelson’s Oasis. Nelson laughed as I had the group keep their cups for our second visit to his Oasis. Thank you for all the variety of refreshments, chips and salsa were a fun addition. We actually did great, 12:30-13:30 pace, my run keeper said that we held a 14:57 pace including our stops. Next week is the bus run, reminded everyone to be there by 7:15 a.m., so that the buses could take off by 7:30 a.m.. The following Sunday we are meeting at 7 a.m. at the Magic Island bathroom (entrance of parking lot). We will do an introduction to the Honolulu Marathon starting route, and meeting place on race day. Please do your homework, try anything new on your short runs, don’t wait for the long 16 miles on Sunday, we don’t want any unnecessary suffering-haha. Special thanks for Alberto waiting as long as he did with the refreshment table, as he had to go to work right after. See you on the bus.
Buff Walkers by George Ushijima:
It’s October and our final push to ramp up our distance. We targeted Trinity church as our turnaround. A planned 16-mile path. There were 6 of us today with ½ of us getting a jump ahead. Helen, Venus, Evelyne, Jean, George and joining us for the first time, Masako. Perfectly clear sky, but very little breezes. It made for hydrating very important. Nelson oasis at Kawaikui Park was welcomed as always and we made it to Triangle Park, where most us had parked. We got some refreshments there and then concluded our day. We did a total of 17.4 miles in 4 hours and 39 minutes that’s 16:13 a mile. That’s a bit fast. When you include all of our rest stops, it comes out to 17:23. Next week is our bus run. We’ll all try to get on bus #2 and take it all the way to the end. I think I have a good 16 mile route to take us back to Kapiolani Park. See you there.
Keep on Walking!
Sweet Sixteens by Roanne Abe:
Whew! Another hot, sweaty workout done. 16 miles at a pace of 16.2 minutes/mile. And everyone was still smiling at the end. Ten of us set out today: Lynn2, Dan, Annette, Noreen, Sylvia, Chris, Carmen, Shari, Pam and Roanne and we kept it all business. Short water stops really made the difference in today’s time. And if Garmin’s calorie counter is right, we burned about 1300 calories!
Much Mahalo to Nelson and crew for hosting the cold Gatorade and delicious snacks.
Next Sunday is the bus run, so please come to the park earlier. No later than 7:15 a.m.. The bus ride is $3. Remember to bring your own water. The first water stop is far, so carrying your own water is a must. Especially in this heat.
October 19th is the Susan Komen race and there is no official clinic. Pam will be leading a group starting at Ala Moana Beach Park and will be doing the first part of the marathon route. She is meeting at the main bathroom area at 7 a.m. If you want to reach her for more details, please call her at 861-1942.
Keep on doing the homework walks and we’ll see you on Sunday!
Green Fifteens by Willard Loui:
It was another beautiful day for a run. There were four team members this morning who ventured out of Kapiolani Park. Willard led the team through Monsarrat Avenue and onto Hawaii Kai Drive. As we were starting out on Kalanianaole highway, we were surprised to see a fellow green 15 member, Leah heading towards Kapiolani Park. She was smart enough to start out at 6:30 to get out of the heat. On our way back, Akiko became our pace leader with Kaori and Sean close behind. Our distance for today was 16.4 miles And we spent 4 hours and 14 minutes on the road, for an average overall pace of 15:29 per mile. Thanks to Nelson and the volunteer table for the ice cold water, Gatorade and treats, it is very much appreciated.
Next week is our last bus run and our fearless leader Lou returns. Don’t forget to be at the park early, your $3 and water.
Golden Fourteens by Jason Wong:
The group ran out 10 strong (Jason, Maile, Gail, Eileen, Carol, Stan, Cheryl, Sharon, Robin, Mitchell) with weather in the low 80s and wind on our way back. Mitchell, Cheryl, and Jason ran to Holy Trinity (8 miles), and Nelson backed up into his stall when he saw us coming in to be sure he provided us food and drink on our way back from the church.
Alberto left us food (hohos, grapes, bananas, and sea salt granola with almonds and dark chocolate).
Time: 5 hours 35 minutes
Average Pace: 16 minutes/mile
Distance: 16 miles
Calories Burned: 1,710
Lucky Thirteens by Derby Linden:
(From last week)
Becky, Cherry, Dave, Melissa, Michele and Robin woke up with the roosters at Ala Moana Magic Island at 5:30 a.m. We were able to run 7+ miles before heading towards the clinic to hear Dr. Scaff’s informative session. Ming, Lisa, Jason and newcomer, Char, a former track runner joined us for the run back to Ala Moana for another 7+ miles and then they headed back to the clinic.
Say “Goodbye” to September and “Hello” to October. We should be encountering cooler weather and that will help us tremendously as we increase our Sunday runs to 16-mile runs.
September’s Homework: Tuesday 9 miles; Thursday, 9 miles. Be diligent about doing your homework, you will reap the benefits! Dig deep.
Remember to sign up for the last Bus Run of the season. Bus Run is October 12st.
Da Comment Corner:
How many dabs?
By this time we should have chosen our marathon shoes; made up our minds about the “best looking as well as best functioning” shorts, tops, headgear, sunglasses; found our most comfy socks and, selected the “perfect” energy booster. Also, how many “dabs” of the Vaseline are enough “over there”? As mentioned by many of the staff leaders, we should be familiar and be comfortable with many of the tangible details that we are able to control. The marathon is only 2 months away!
Have a fantastic week!
See you at the water stops,