Dr. Scaff began by acknowledging the recent death of fellow Marathon Clinic member, Are, during a hike. Dr. Scaff and also Les Young, who was at the scene, assured us that all possible rescue efforts had been made on Are’s behalf.
ERRATUM: Last week during his remarks on Body Mass Index (BMI) Dr. Scaff did not advocate keeping your BMI below 25. He and many others have run sub 4-hour marathons with BMI’s of 26 or higher
Ivie, as is usual for you, the spread on the table was outstanding! I’m not sure what you didn’t have? Pastries, fruits, pretzels, mochi crunch, nuts and everything else we could ask for, was proffered on the table. UDABEST, Ivie K.!!!
There is no official clinic this coming Sunday due to the Memorial Day weekend and also Doc’s Chili Cook off! Please check your group reports or with your group leaders to see if you are meeting informally.
First Bus Run
Please be sure to sign up on the board for the June 12 Bus Run. For many it will be a new experience running in from a destination to home base. I always look forward to the Bus Runs because of the change in scenery and the opportunity to socialize during the ride on the school bus. Most of us will be dropped off at the Maunalua Bay stop (across from Roy’s in Hawaii Kai) and return for an 8-mile trek. Many Intermediate and Advanced runners will probably add in the Hawaii Kai Drive Loop (an additional two miles). We also get exposure to running on the actual marathon route. Please sign up ASAP so we can order the appropriate number of buses.
Advanced Group by Les Young
(Pace – < 9:00 minutes per mile)
I came to the clinic with a heavy heart today, burdened with the passing of our friend Are. I would like to recognize fellow HMC members Hiro, Dave (didn’t get their last names), and Jeff Oh who helped with the search for Are yesterday, 5/21/11. It was not the outcome we had hoped for, but it was expected. We were comforted knowing we had a small part in bringing closure to Are’s family by finding him so they could take him home. They lost a son and brother. We lost a good friend. The world lost a good man. I was tired from our trek in the mountains, but I needed to run to release all the anxiety, frustration, and sadness that played on my mind all week. Nine AG runners did a 14-miler. I was planning to run 8 miles, but the cool blessing of the rain allowed me to do 10. Keep on running because I believe if you learn to care for yourself first, you will find it easier to care for others. Be safe out there.
Red Group by Jeff Beard
(Pace – 9:00 – 10:00 minutes per mile)
This Sunday’s run was dampened by the news of Are, but, we’re runners, so we ran. The Red Group went out with 6 runners, for what for most of us will be our last 8-mile run – there’s no formal clinic next week, and most people in the Red Group are doing the Hibiscus Half Marathon on Sunday -good luck to all those running! For the rest, I encourage you to come down to the Park anyway – I’m sure there will be several groups running.
Our group is finally getting consistent on our pacing – for the third week, we ran right around an average 9:30 pace, and we were all able to run strong up Kahala & Diamond Head. In June we’ll kick up to 10 miles, and try to get even better about maintaining an even pace – our 9:30 “averages” still include some sub-9:00 stretches) Remember, no matter when/where you run, run safe…..
(Pace – 9:30 – 10:30 minutes per mile)
It was a very sobering and sad start to the day as we talked about the tragic loss of Are, one of our advanced runners. Our deepest sympathies go out to Are‘s family, friends and colleagues at this terrible time of loss. We felt grateful for every moment of our run today.
From the Pink – apologies from the scribe for being incommunicado for a couple of weeks. Rosie had to fill in as the 10K anchor runner for a women’s team in the Honolulu Triathlon last week. Our team came third in the women’s division, in spite of our advanced age: 176 between us three.
Actually, there were no real Pinks today: just Rosie with the pink hat accompanied by Arlen who graciously ran with me for the second time this year. He has been reading about staying youthful (as if that were needed!) and one conclusion was that taking it relatively easy was a key to longevity. So he slowed down to keep pace with me, and I picked up my pace to keep up with his “slow” pace. We had a nice conversational 10-mile run.
Next week is the Hibiscus Half-marathon, so many Pinks may be running that 13.1-miler. Good luck to all HMC runners in that race
Grey Group by Ivie Kumura
(Pace – 10:30 – 11:30 minutes per mile)
If you are interested, we are doing an “unofficial” hill run, up Tantalus Dr (10 miles, 5 miles up, and 5 miles down) on Sunday, May 29th at 7 a.m. Meeting place: Baker Park – Pumping Station, where Makiki Street meets Makiki Heights Drive and Round Top Drive.
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 minutes per mile)
22 runners started off with us and all but two finished together. Guru Sam, Joe, and I led the group made mainly up of returnees through the 8 mile trek which included Kahala Avenue. It was “couples day” with Joyce and Colden, Kaleo and Maka, Janelle and John, and T.C. and Nina. Noe, Suzette, Stacey, Randy, Barry, John, Andrew and his friend, Georgette, Carol, Dean and a few others were also in our group. Our “first stab” at the dreaded Kahala Avenue was a success as all of our members completed it in fine form. A short “detour run” through the Diamond Head Cemetery was dedicated to Are; we ran in quiet solemnity in his memory.
The total distance covered was 8.45 miles at a running pace of 12:17 minutes. We burnt off approximately 742 calories; our rest time was 30:06 minutes and rest distance 1.04 miles. (My Garmin is programmed to go into rest mode when reaching a pace of 15 minutes per mile or slower).
I will be at the clinic start at 7:30 to do an 8-miler; please join me if you are able. Remember, there is no official clinic on Sunday.
Blue Group by Pam Iwata:
(Pace – 12:30 – 13:30 minutes per mile)
Welcome back Andy; you were looking good to all of us. We had a nice turn out to-day, everyone was grateful for the clouds and sprinkle of showers. We started out at a good pace up Diamond Head and pretty much kept it the whole way. Andy gave us the run down on stem cells, very informative. I’m so glad to hear that everything went well for Andy and his brothers. We had a few new runners join us which was nice, they kept pace the whole way and I thought they enjoyed themselves. Hope we see them next week. Remember the Chili Cook off on Memorial Day weekend; it’s always lots of fun and the music is great. Remember we are running longer so please get your homework runs in, and drink, drink, drink – I do mean water.
See you next Sunday!
Green Group (Beginners) by Rosemary Kyte and Chris Isham
Lots of reminders to be safe today; let someone know your route if must train alone; and carry identification. Not a Clinic endorsement of any one company, but Rosemary uses ID and lights from www.roadid.com. Rosemary followed the Lucky 13s, walking the 6-mile course today. Our mid week home work for May remains two additional training sessions, one hour continuous training each session, scheduled with a day off of training after each training day. Our talk-test pace keeps us at the right heart rate for the benefits of endurance training. It is never too late in the year to join the clinic, we’ll find you a pace group and distance to meet your needs. Our primary purpose is to teach, and to put into practice, the benefits of endurance training.
Next Sunday, the 29th, Norm and a few others will be ready at 07:30 sharp for an informal run for any who wish to join them. The informal clinic day will have no talk and no table.
Da Comment Corner
One Step at a Time
In my idealistic fervor to complete my second homework run for the week (it was already Friday), I had total disregard for the scorching noonday sun and tight calves(acquired from participating in wind sprints and calisthenics at my son’s flag football practice the day earlier) in trying to complete my task. I was in trouble from the start – my calves were throbbing and I immediately felt the torrid heat. I felt as if I were in the desert where one could see the “waves of heat” rising from the ground.
But since I was already on the road, I decided to make the best of it. I started off very slowly (as is usual) and remembered a “key thought” when the “ole legs” or the body and mind were not quite in synch – look directly at the ground in front and take one step at a time – get into a “groove” to get warmed up to the run or, just muster enough energy to continue or finish. I remember many a Sunday when we were doing 16-20 milers how this “mantra” helped me through the Kahala Avenue stretch and get “home”. Or, in the marathon at mile 20, how I managed to persevere and finish, because of this “key.”
Anyway, in regard to my “homework,” I managed to climb up to the Diamond Head water stop and return back to my starting point to complete my one hour run. I felt a sense of accomplishment.
Could this mantra, “taking one step at a time,” be translated to life as well when we are mired in its peccadilloes?
With Deepest Sympathy
Our sympathies go out to Are’s family and friends.
See you at the water stops,