Doc’s Talk by Andrew Laurence
No talk this week due to the Bus Run.
Second Bus Run
150 runners boarded three school buses for the second Bus Run of the year. Beginners were dropped off at the second beach park while Intermediate and Advanced runners departed from the traffic lights just past Sandy Beach. Thank you all for being so prompt and organized! Also, thanks to many of you for your generous donations beyond the required $3 bus fare – much mahalos!!!
Our third and final bus run is scheduled for October 9th. The furthest drop off point will be at Makapuu Point (very close to Sea Life Park – mileage approximately 15 miles). It gives runners a chance to run along the eastern coastline (a route not normally run) and also become more familiar with the second half of the actual marathon route. Again, water bottles are recommended as the water stops are few and far in between. A signup sheet will be posted so please sign up ASAP.
Advanced Group by Les Young
(Pace – <9:00 per mile pace)
Nine runners completed the 13.5-mile Bus Run. The faster runners completed the run well under two hours. Hot and humid, but everyone did well even with water stops at approximately two-mile intervals. A brief rain three miles into the run was a relief, but short lived. If you haven’t done so yet, learn to deal with running in wet shoes. I hope it pours on marathon day. The group will meet at 7:00 a.m. at Paki Pavilion on Labor Day Sunday.
Pink Group by Rosie Adam-Terem
(Pace -9:30 – 10:30 minutes per mile)
The Pinks were a group of six garnered from several other pace groups: Jeff B, Rachun, Leo, Joy, and Kimberly ran with Rosie for 13.3 miles from Sandy’s back to the barn at an average moving pace of 9:30. That’s fast for us, but we did stop for water and breathers, and regrouping at every opportunity.
The Pinks will not be meeting next Sunday. Several of us will be doing the Kalaeloa 20K in the Marathon Readiness series.
Rosie will not be here the weekend after that, as she will be running with a team in the Hana Relay.
We should be running 14 miles on our long slow run days now, with two or possibly three shorter runs during the week.
Silver Group by Paris Monti and Lynnae Lee
(Pace – 11:00 – 12:00 minutes per mile)
The second Bus Run of the year turned out to be a regrouping for the Silver Group, with me (Paris) running, for the first time a full course with the group since coming back from Italy and Alberto’s return from his vacation on the Mainland. At Sandy Beach we assembled a group of 8 Silvers for our trek; we missed Lynnea and others who opted for a shorter run that better met their busy schedule. We completed this 13.5-mile run in 2:55 hours, going through Hawaii Kai and then finishing at the Marathon’s Finish Line and shaking the Queen’s hand. Group members Mickey, Tian Tian, Chaoling and others provided strong support. The weather appeared at times perfect, with clouds and a cooling drizzle, only to change, all of a sudden, to humid, hot and sticky conditions. In spite of these arduous conditions, all finished in relatively good spirit and without incidents. We ran at an average pace of 11:15 and took adequate time to hydrate and rest a bit at water stops.
For next Sunday, not a scheduled HMC run, Alberto is taking us up Tantalus Dr, and down, for a total 10-mile odyssey, starting out at 7:00 a.m.. I can be reached at firstname.lastname@example.org for additional details.
The Silver Group Training Schedule
September 11 thru October 9, 16 miles on Sunday, plus two runs of 8 miles each during the week.
October 16 thru November 13, 18 miles on Sunday, plus two runs of 10 miles each during the week.
After this we’ll start tapering down.
Congratulations to all the Silverados who braved the elements (rain and humidity) to successfully finish their second bus run of the season. You’re all winners! Nice to have both Alberto and Paris back to lead the group.
The Silverados’ mantra (next to U5-WELL) is “We love hills!” So here’s the schedule for midweek-group runs and an unofficial Labor Day weekend run:
- Thursday, 9/1, 530 a.m. @ Kapiolani Park for a 10-11 mile run along mostly the marathon route.
- Sunday, 9/4, 7 a.m. @ Tantalus. Meet at the mini park at the juncture of Makiki andRound Top Drive. Bring water!!!
- Thursday, 9/8, 5:30 a.m. @ Nuuanu Valley Park, located right off the Pali Highway on Puiwa Road, just up from Queen Emma Summer Palace. This is a new route for us. It’s a great starter for those who are still getting used to hills. Next to Tantalus, this is a piece of cake. The route is about a 4.6-mile loop which we’ll do a couple of times. Those who need to leave early can do so easily. Bring a water bottle.
Please call or text Alberto (781-9221) to let him know you’re coming or if you have any questions.
Good luck to the HMCers who will be running the 20K at Kalaeloa next Sunday. Get out there and put your training to the test!
I got a tip from a fellow runner this week about cutting back sometimes to allow your legs to rest and strengthen. She said that easing up on the mileage for a week can allow you to come back stronger the following week. This reminds me that Recovery is an important key to long distance training. Our focus should be on increasing the mileage in smart ways. So do not be discouraged if you’re feeling extra sore or tired after a long Sunday run. Listen to your body and be flexible to building extra rest periods or dropping your mileage a little in your weekly schedule. Try it, you may be surprised with the results.
Running for a Cause: Wanting to do something positive with my passion for running, I will be running the Nike Women’s Marathon in San Francisco this October to raise awareness and funds for the Leukemia & Lymphoma Society. Please see my website (http://pages.teamintraining.org/hi/nikesf11/lleewq) to learn more about blood cancers and to support this cause. Your sponsorship would mean a lot. Mahalo!
White Group by Blair Hoashi:
(Pace – 12:00 – 13:00 minutes per mile)
Second Bus Run: I counted 22 runners starting off with us from the Sandy Beach drop off. Member Diane, who lives close by, was waiting patiently for us at the starting point; she even donated the three dollar fare to the clinic! Mahalo, Diane!
Our female contingent exhibited their stamina and endurance with their very strong finish. Rani, Noe, Stacy, Fiona, Keri, Diane, Sandy, Janelle, Aileen, Jessica and others “blew past” their male counterparts after our water stop at Triangle Park. Newcomer Paul (who will be leaving us for El Paso, Texas), Carlos, Russ, Gary, John, Randy, Andrew and I watched and “collected their dust on our sunglasses” as the women demonstrated their running prowess. I exaggerate a bit (some of the guys were keeping up) but many of the runners (especially the women) showed that they are diligently doing their homework.
Our 12.65-mile run was at a 12:18 minutes per mile pace and we expended approximately 1,700 calories. Great job to all!! Randy, Berrie and Russ, I hope your injuries get healed properly! Take it easy and rest up.
Guru Sam was MIA today; but he was spotted “luxuriating in his air conditioned vehicle” and cruising around Kapiolani Park after a “hard” Saturday night.
Next Sunday – Labor Day Sunday (no official clinic):
Our group will be meeting at the clinic start location at 6 a.m. and do a 14-mile run. Please join us – we will start our 16-milers the following week. To those doing the half marathon in Kauai, have a great time! We look forward to your comments when you get back!
Blue Group by Tony Padua:
(Pace – 12:30 – 13:30 mi. per mile)
Today, our Blue Group leader Andy started off our Bus Run from Kawaiikui Beach Park and led the pack for the first two miles along the Honolulu Marathon route towards Hawaii Kai. Cooling rains helped keep body temperatures down, but resulted in chafing issues later. Now is a great time to consider carrying small amounts of anti-chafing product with you since there is no way to predict the weather on Marathon day.
Andy broke off from the group as we prepared to start the Hawaii Kai Drive loop, handing the point position to HMC staffer Tony Padua. One thing we learned upon leaving Hawaii Kai Drive is that the closest restrooms on the way back are down Bay Street, heading towards the ocean. In addition, the wet weather had cleared up and we were greeted with warm sun.
It was a pleasure getting to know many of the Blue Group team, like Richard, Betsy, Elena, Keoki, and Brian! The Blue group was really good at moving into single file when runners or bikes came our way – terrific teamwork on calling us together when sharing the road.
The warm sun soon became a hot sun with little cloud cover once we got past Niu Valley. For first time marathoners Sai and Margaret, keep in mind that heat will wear you down over the long haul. Therefore, keep in mind various land marks that help guide you from one rest stop to the next. Mentally, it will help make each step that you take you closer to the finish line a little easier to make if you break your journey down into smaller steps. Get to know people in your group too! Running as a team provides much needed encouragement when you are feeling it during a run!
Much mahalos to Richard and his Garmin! This being my first year moving up from the Lucky 13s, there were pacing issues (too fast. too slow), but overall we maintained a rough 12 1/2 minute-mile pace. The heat made this bus run challenging to finish on pace. Congratulations to all how participated in this Bus Run. Make the most of your rest days so that your body can recover as best as possible. See you on the streets!
Final Blue Group Bus Run Stats are as follows:
Total Time- 2:47 Hours, Average Pace – 12.58 minutes per mile, and Total Mileage – 13 miles.
Green Group (Beginners) by Rosemary Kyte, Norm Uyeda, and Chris Isham
Rosemary and Linda returned from their half-marathon on the Big Island last week to walk another 13-miler today. And what a difference the heat makes! We took an extra 20-minutes in today’s heat compared with the cooler weather in Volcano Village. For our bus run, we did the last half of the marathon course, heading out from Kawaikui Beach Park, around the Hawaii Kai loop, and back to Kapiolani Park. We entered Hawaii Kai at about an hour, just in time to see the Sandy Beach groups already leaving Hawaii Kai – great job. “At a minimum, you need to be covering 30 miles a week for 3 to 4 months before a marathon to complete the race safely and comfortably.” from page 27 “Your First Marathon”, the 2011 edition. Yes! The 2011 edition exists; your mail orders should be arriving in October. With 13-miles today, our mid-week homework *only* 17 miles! Of, course the more weekly mileage you can safely do (day off after every running day) will speed up your talk test pace and increase your collapse point. 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.
The Green 14 group completed the bus run today and covered the back portion of the actual Honolulu Marathon. We will cover the entire actual marathon course over the next several months, including the start line and Waikiki portion. It started out as a nice day with some light sprinkles here and there but later sometimes got brutally hot and humid on the return leg. Welcome back to Honami who is visiting us again and did the entire 13-mile run with us.
Thanks to Nelson and his gang at the second park for the refreshing Gatorade and pretzels.
Next week – the second park turnaround is our goal on this unofficial Sunday! Norm will be at the park at 7:30 a.m. to take out anyone interested in doing a 14/14. Bring money! The run will end at the actual finish line followed by a food tour of the Okinawan Festival. Ummm..fresh hot andagi (Okinawan doughnuts)! Friday after work runs continue at Ala Moana – for information contact email@example.com
Lucky 13s: Did a phenomenal job on the bus run, we ran the actual course route with a total mileage of 12.77 and our pace was 13:14. Hitting a squall while on the Hawaii Kai loop triggered the idea that we will face different conditions throughout the marathon and that we must be prepared to overcome them. “if it ain’t rainin’, it ain’t training”. Fewer water points on the course highlighted our need to hydrate throughout the week.
Lucky 13s will not meet next weekend. Good luck to Dina, Debbie and Noe at the Kauai half marathon! Get your homework done; next time we meet we’re doing 14!
Da Comment Corner
Congrats to all of the finishers of our second Bus Run! Please sign up for our third and final Bus Run scheduled for October 9th.
No formal clinic next Sunday so please check your group reports to find out if you are meeting on Sunday.
Stay injury free!
See you at the water stops,