Blair’s Weekly Update 07-24-2011

Doc’s Report by Andrew Laurence

Neither Dr. Scaff nor Dr. Ando was at the clinic today, so we have the opportunity to share some of the administrative announcements from Peter.

Registration forms for the Honolulu Marathon Clinic are still available. If you have not yet registered for 2011, please do so.

Anyone who visits the Marathon Clinic from out of town is invited to sign our guest book.

The next Bus Run is scheduled for August 28. The sign-up sheet will be posted soon. Signing up helps us know how many buses to provide. The final Bus Run of 2011 will be October 09.

If you would like to receive the Honolulu Marathon Clinic Newsletter, write your e-mail address on the list that hangs on the bulletin board. You can also sign-up online. Go to The Honolulu Marathon Clinic web site (http://honolulumarathonclinic.org/) and click on “Subscriptions” located on the left side of the screen.

Peter introduced the various individuals who contribute to the operations of the Marathon Clinic, and also the leaders of each running group.

Maile Burgey and Val Ogi manage the Honolulu Marathon Clinic inventory table (shirts, hats, etc.). If you would like any table items please arrive early to the clinic to complete your transactions. This makes it possible for Val and Maile to do their group runs too.

Safety: We’ve got a lot of miles behind us now, and there’s no reason to get hurt at this point. Don’t take chances, run safe. Don’t wear headphones while running. Run single file to share the road with others, keep everyone safe and to keep us looking good out there.

Ladies: If you do some of your homework runs later in the day, it is recommended you run with somebody for safety reasons.

Make sure you drink plenty of water. Don’t get dehydrated out there. Practicing drinking water is good preparation for your performance on Marathon day.

Protect your skin by using plenty of sunscreen. Peter recommends applying sunscreen before you get down to Kapiolani Park and then apply more before your run. Many people don’t use enough sunscreen and pay the price.

Enjoy your training!

Table Duty

Luanne (Board member) and Susan had a great combination of fruits, snacks and drinks. Delicious and very much appreciated!

Group Reports

Advanced Group by Les Young

(Pace < 9:00 minutes per mile)

The AG had 6 runners today including Fred who joined us from the Silver group. Along the way another female (Mellissa?) joined us and ran stride for stride with Bett. I made sure from the start that everyone was properly hydrated for the hot and humid run ahead. I emphasized pacing again pointing out that you must reach the halfway point of your run feeling great and finish feeling good. You should be breathing in through your nose and exhaling out through your mouth. If you are huffing and puffing through your mouth you are running beyond your capable pace. Keep this up and your will “Hit the Wall”. I kept the group at an average pace of 8:45 going out. They felt great at the 7-mile mark and averaged a 8:30 pace coming back in. We are at the midpoint of our training. This is the time where we will slowly start to ramp up our training increasing mileage and intensity. At about this time I change into my brand new shoes which will run the marathon. At this point also you should be fine tuning your experimentation with the right amount of hydration, carbohydrate replacement, and mineral replacement (salt and potassium) that works for you. We will make adjustments as we increase mileage down the road. Weekly mileage should be up to 38-40 miles. All this training works only if you stay injury free. You don’t need a 4-6 week setback at this stage of the game.

Grey Group by Ivie Kumura

(Pace – 10:30 – 11:30 min. per mile)

22 Greys! Andy, Byron, and I fearlessly led some GREYS with a 9:45 to 10:30 pace. Do not despair, or be discouraged, if you ran out of “fuel”, or “cramped”, you did step-it-up as far as effort and distance. Good to see our “core” Greys as running machines – Pierre, Donna, Dr. Rob, Gannon, Tosh, Jyo, Satomi , Cordelia, Deb, Earl, Corwin, Lance, Shauna, Matt, Shaym, Kara. Keysa welcome back from your Oregon Half Marathon, awesome! We are still keeping our 10:30 to 11:00 pace. Bump it up if you are able, otherwise, stay with us, behind the greased greys. Andy reminded us of keeping safe – there are more runners out there; please be alert for incoming runners and bikers and “small lips” in the pavement (causes us to easily stumble) and be mindful of “hydration and fueling” . Second beach park (Kawaikui Beach Park) means a longer stretch on the freeway, so be aware of cars, buses, trash cans, benches, hydrants and roadwork. Byron continues call out the landmines; Horatio calls them, “ED”, aka “explosive devices”. Nelson, thank you for the refreshments at our 7-mile mark; you save so many of us. We are packing in more mileage so let’s avoid “burn-out”. Overtraining can lead to excess fatigue and injury. Let’s keep the mindset of eager anticipation and excitement to run for run! Take some recovery time, when needed.

If anyone is interested in after work runs on Wednesday and Friday – we will meet @ 6pm @ the Ala Moana Magic Island parking lot, closest to the street, toilets, and concession stand corner. We will run clockwise, so if you are late, just run counterclockwise and you should meet up with us. We will do about an hour runs. I have to do this, as I have not been doing my homework runs, and have been paying for not doing them.

Schedule:

July 3rd – Unofficial Run up Tantalus 10 miles (5 miles up, and 5 miles down)

July 10th – 12.02 miles – Kahala Avenue: Overall Pace: 11:40, total time: 2:17 running pace: 10:30 to 11:24 (we had 2 groups) – Calories: 1,463 (that’s for a male!)

July 17th – 13.36 miles Overall time 2 hours 31 minutes 11:30 overall pace. Our moving pace varied: 9:40 to 11:37. Calories burned 1644

July 24th – 13.67 miles – Moving pace ranged again 9:45 to 11:36

July 31st – 14 miles

Silver Group by Lynnae Lee

(Pace – 11:00 – 12:00 min. per mile)

Today Alberto led 16 members of the Silver Group to the second beach park along Kalanianaole Highway. Other HMC staffer Hao joined us along part of the route. The group consisted of a core group of regulars with some fairly new faces interspersed – Tiantian, Sandy, Janet, Charlene, Benny, Mickey, Gao Har, and Laura. We welcomed Justin (from GA) who joined us for the first time this year, having run mostly with the White group last year for his first marathon. He came out because he needed to get in a long run and knows it is so much easier with a group. Mickey also recently started back with HMC, anxious to get back into marathon shape – don’t worry, there’s plenty of time till December. Conditions were very pleasant starting out – lots of breeze – and Alberto picked up a very brisk pace. We got to the turnaround in 1:27 total time (12:26 pace). However, in the second half of the run we felt the searing heat. This caused us to adjust our original game plan and we ended up returning via Farmers road instead of Kahala Avenue. That was a good call since the group wanted to go further than last week, but everyone felt so spent that Kahala Aveue would have been a grueling challenge. As soon as we turned on Farmers, it seemed as if cooler weather moved in. Everyone finished like champions. The group did a good job of staying together and looking out for one another.

Unfortunately, no negative split today. In the end, we covered 13.8 miles in 3:01 total time (13:07 pace), estimated running only time is 2:34 (11:10 pace). Next week we’ll try to add slightly more mileage to reach 14 miles (perhaps returning via Kahala Avenue). As the summer heat has arrived, please make sure to keep yourself well hydrated during our runs. Consider drinking water the night before. Don’t forget to bring a sport drink or gel or gummies (at least one or a combination of these). Now is the time to test out what works best for you. Water alone is not sufficient, and we are not to use anything new on race day. I’m starting to get questions about water bottles. If you don’t have one yet, please look into getting one. Research the different options (handheld vs. belt) by asking others in the clinic. There are lots of choices. Find what works best for you. The runs will only get longer and the heat more intense, so it’s definitely a worthy investment.

The Silverado mini-group run this week will be on Thursday. We’ll meet at Kakaako Waterfront Park at 5:30 a.m. You can access the park going Makai on Cooke Street, right next to the medical school. Since this is a shorter course that we will have to loop around, it can easily accommodate those who wish to go shorter distances (to get to work on time) or start later. Please call or text Alberto [781-9221] to let him know you’re coming or if you have any questions. If you’re running on your own, please make sure to do 2 homework runs of 1 hour minimum duration with a rest day in between.

Quote of the Day: “A chocolate covered ice cream bar is the new energy bar…Alberto said it”s okay….sooooo yummy!” –Charlene.

And coming in a close second: “Tell me, is there any good Mexican food on this island?!?!” (All this running makes us famished.)

Thought of the Day: Today’s heat is simply motivation to train for a faster marathon. Let’s beat the heat! [Silverado’s are always out to spot the silver lining.]

Stay safe and have a blessed week!

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 min. per mile)

At Triangle Park, Guru Sam counted 16 runners with the group today. While Sam and I cut our runs short due to commitments and injury (Blair), the rest of the group led by staffer Norm K. and “senior runner” Georgette ventured on for our scheduled 12-miler. The group was comprised of “regulars” so everyone knew the “routine”. It was good to see Berrie back with us again along with Diane, Rani, Randy, Gary, Russ, Derrick, Violet, Paul, Emma, and newcomers Denise and Camy. Emma, have a safe journey back to San Francisco and hope you are back with us again soon! Great job to all!

As is always mentioned, our “homework runs” will determine the comfort level of our Sunday runs and how well we do in the marathon. Rani (a first time marathoner) has no problems on Sundays and is well on her way to a great marathon as she is very diligent in her “homework”. She usually runs three times during the week with an 8-miler scheduled on one of those days – an “A” student! I am sure the rest of the group is training just as diligently! (I cannot say the same for myself, but hopefully, my training will pick up. If only I could slow down the effects of aging, even if just for a few months.)

We will be adding the Kahala Avenue stretch on our last 12-mile run next Sunday. And, next month, we start our trek to the second beach park – the turnaround point for our 14milers.

Green Group (Beginners) by Rosemary Kyte, Norm Uyeda and Chris Isham

And yet another hot July Sunday! This is a good time to ensure we are drinking enough water, at least 10 ounces every 20 minutes. The clinic also offers a bathroom scale at the start; the idea is to drink so much that you weigh nearly the same at your finish. This Sunday we repeated our ten miles. Our July goals are 30 miles per week. “We consider 30 miles per week for three to four months before a marathon to be the minimum training required to complete the race safely and comfortably; from page 40, “Your First Marathon – Rules of the Road”. For our 15-minute-mile pacers, 20 miles mid-week means five hours of training, divided among two or three sessions. Consider building up your time slowly, such as adding 15-minutes to each of your sessions each week to get your one-hour sessions up to two hour sessions by the end of July. 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 habitual endurance training

Another great job by the Lucky 13s as we ran a “long” 10 miles; we continued to stress hydration and the need to increase the daily consumption of water as we train. Next week is our last 10-miler, it is important to do the mid week homework as we get ready to start 12-mile Sundays

Da Comment Corner

Second Bus Run

August 28; Fare – $3; Farthest Drop off Point – Sandy Beach, approximately 13.5 miles. Please sign up on our sheet posted on the bulletin board.

Keep cool and injury free!

See you at the water stops,

Blair