Doc’s Talk

Doc spoke about the history of the marathon and why we run it.

Bus Run Two

The second Bus Run is scheduled for August 8^th. Please sign up on the sheets so we can get a runner count and order the appropriate number of buses. We will start the clinic earlier with Doc’s talk starting at 7:15 a.m. then promptly boarding the buses at 7:30 a.m. Everyone, please be prompt.

Many runners will be dropped off at the stop lights past Sandy Beach and run through Kalama Valley and the rest of Hawaii Kai; we then run back to the park through Kalanianaole Highway and Kahala Avenue (approximately 13 miles).

Many beginning runners will head back to the clinic start by doing the Hawaii Kai Drive Loop after being dropped off at Maunalua Bay (approximately 11 miles). Continue reading →

Doc’s Talk

Doc talked about high blood pressure in great detail and of running’s effect on it.

Table duty

Thanks to staffer Libby Lew for the great assortment of food at the refreshment table. The ice cold Gatorade and water were just what we needed to quench our thirst.

Bus Run Two

Please sign up for our next Bus Run Scheduled for August 8; most advanced and Intermediate runners will be dropped off at the traffic lights located near Sandy Beach and run inward into Hawaii Kai then back to the park – mileage approximately 13 miles. Others will be dropped off again at Maunalua Bay at Hawaii Kai. Continue reading →

Doc’s Talk

Having covered the 5% variance and collapse points, this week Dr. Scaff elaborated on the 10% Rule.

This is a simple way to safely increase your mileage or intensity (speed) by noting your weekly mileage. If it is 30 miles a week you should be able to safely add 3 miles the following week, or race for 3 of the 30 miles.

Table Duty

Much mahalo to staffers Gail and Leanne for doing such a great job on table duty! The cold Gatorade and water, and the pastries and fruits were a very welcome treat. We were all looking forward to it after our runs today. Continue reading →