Blair’s Weekly Update 08-10-08

Doc’s Talk:
Initially at 7:30 a.m., less than 100 members appeared to be present, but within another 15 minutes, the full group, nearly 200+ runners were gathered to hear Doc’s very interesting talk on cholesterol. Doc mentioned the usual topics such as HDL and LDL but mentioned other details not too familiar to lay people. Hope we can get to hear about this subject again.

Jeff Beard’s Bakery and Refreshment Stand:
Thanks Jeff, for taking care of table duty this week. Mahalo for the gatorade, ice water, sodas, pretzels, and that onolicious mango bread! That mango bread is a winner! Thanks for all of your efforts!

Group Reports:

Advanced Group:
by Timothy Smith
Great talk this morning by Dr. Schaff. I again led the group this week due to Les still recovering from his illness. Eleven of us started our planned 16-mile run with Joe (table duty) and Sergio (recovering) turning back at the gas station. Mark (recovering), Ketya and Meera (1st-10 mile run) turned back at the phone booth. Les, still recovering from illness turned around at the 2nd beach park (14 miles for a guy recovering from illness?). Jacqui, Mike, Christina, Bruce & Tim “went the distance” to just beyond the church before turning back.

All the way out we were within 3 seconds of our planned 8:40/mile pace. Owing to our good pacing, we decided to go back the way we came, up Kilauea, and tackle the hills at Kaimuki Middle School and 18th Ave. For those of you that haven’t done this before, this is a great conditioning builder. It makes the run up the hill along Kahala Avenue during the marathon seem tame by comparison. Caution: This should only be attempted by those wishing to push themselves.

In the end the group ended up with a negative split: 1:08:42 out and 1:07:56 in. A negative split means the second half of your run took less time than the first half, and is the plan for these runs and the marathon. It is an indicator that you haven’t expended too much energy during the first half and that you can complete the distance. This is why we are training. Gramin stats: 16.02 miles; 8:31 min/mile avg; and, 1,893 calories burned–which means we can eat all we want on Sunday ;o)

Pink Group:
by Rosie Adam-Terem
The Pink group was again split into two with the Early Birds heading out before the dawn; we Late Risers met them coming back at Triangle Park – they looked strong. Our regular time group was strong too. Bill worked to keep the pace down and we averaged around 9.5 minute miles for 15.7 miles according to my Garmin. Everyone seemed to be running well and no one had any difficulty with the extra two miles we added today, again a testament to the HMC training system. Next week I will not be here. Bill will lead the group and aim to keep the pace at 10-minute miles. If the weather is cool he may suggest going 16 again, but if it is hot and muggy he may suggest dropping back to 14. We have plenty of time to build up the distance for the marathon. Keep up the homework everyone!

White Group:
by Blair Hoashi
Guru Sam who is always energetic and positive, led a group of 30 runners through familiar territory in completing another 14 miler. Remember when this distance was such a huge hurdle? Now, most of us casually mention, “we ‘just’ did a 14 miler”. Thanks to the great leadership of Guru Sam and other staff leaders, we are able finish a 14 miler with relative ease. Dr. Scaff’s methods work – “homework runs” and LSD (Long Slow Distance) Sunday runs. Leader Nelson took over the “reigns” of the group on our way back to give General Sam some time to relax. Leading a group of 30-40 runners is a big responsibility and sometimes we take this for granted. Guru Sam and Admiral Nelson, thank you for your leadership! UDABEST!

Special mahalos to Mike Zheng who at the halfway point (second beach park) had a chest full of gatorade and even some Asahi’s waiting for us. As Don Ho would say “we ‘sucked ’em up’ (the gatorades of course)”.

Staff leader Karen reminded us at the outset about proper etiquette in running; we need to make sure we run in single file, are always cognizant of bikers and fellow runners, and emphasized safety concerns when running on Kalanianaole Highway. Thank you, Karen.

We continue with our 14-mile treks for the next few weeks. Please continue your homework runs as it is the foundation for your Sunday long runs.

Blue Group:
by Pam Iwata
What a great run, shade and trade winds I could not help but think how nice it would be if the weather was like this for our Marathon. 21 of us started out for the 14 miles. I was very impressed with the single file you did a great job. Andy and some of the runners reminisced about last year’s marathon, tips on how to keep your feet dry. It seems to get a little easier each time we do the 14 miles. Mango bread has always been a favorite of mine and this one tasted really good. Thank you from all of us. See you next week.

Beginner’s Bits:
by Rosemary Kyte and Norm Uyeda
Rosemary’s pace group covered the same route as last week (11.5 miles) but slightly faster overall; about 14:30 minutes per mile while moving. Rosemary found herself speeding up a bit to keep up with speed-walker Jo out to mile four. All remarked on how much cooler it felt this Sunday; we seemed to have been blessed with overcast moments when we our course took us away from shaded areas. One notable exception was the return trip up Diamond Head – the sun and mileage caught up with us, and we slowed the pace to accommodate. The Plan – The plan for August is 30 mile weeks with 12-mile Sundays (14 miles for the A.B.s – good on ya!). Topic of the Week – Among the topics overheard this week was “the age thing”. It seems that among our many reasons for taking on the Marathon challenge is the goal of doing one “Now that I am turning __rty …”. So, the question for all our readers this week is “How decade-ent” are you?” That is, what was the (age) decade of your first marathon? For the record, Rosemary met her goal of doing a marathon “in my forties” — with a whole six-months to spare

Norm’s Group:
The beginner’s group #2 bid farewell to Fran – who will be moving to San Francisco but will be returning in December to join us for the Marathon. We had unexpectedly nice weather today and went out for a full 12 miler as opposed to last week’s short 12. One of the topics for today – planning ahead when you buy your shoes so that you don’t end up with shoes that are too worn or shoes that are not broken in properly when marathon day comes around.

On another note – many thanks to all who have brought in their smaller sized athletic shoes for donation to the needy children in the Philippines.

A.B.s (Advanced Beginners) Group
by Annette and Don Allan
We had our second or really our third 14-miler counting the bus trip. We now have a hardcore group of on average 12 A.B.s each week. A strong team spirit is emerging. Planning is well underway as to what we will do straight after finishing the marathon. At the end of every run we end up in the surf at Waikiki. Please keep this a secret as everyone will want to do it. The benefits of resting in the sea really makes the sweat and effort worth it. C U next week.


and Liane (I hope that I have your names correct.), thanks for being lifesavers today. I hit the wall around Triangle Park and was wiped out by the time I got to the water fountain near the Lighthouse. You recognized my distress and offered to come back and pick me up-I declined. You were much better judges of my condition than I was. Thanks for returning to the park and driving back to give me a ride.
Roger Kobayashi

Last Bus Run!
September 21 is our third and final Bus Run. The farthest drop off stop will be at Makapuu Point, approx 15 miles. There will be other drop off points as well so please check with your group leader. Also, please sign up on sign up sheet so that we get a good idea of the number of buses needed. Thank you!

Have a fantastic week!

See you at the water stops,