Doc’s Report by Andrew Laurence
Dr. Scaff was away on a trip.
Thanks to Lilia and friends for the great spread at the table!
A day of remembrance and reflection.
Advanced Group by Les Young
(Pace – <9:00 per mile pace)
The AG had 12 runners today including new faces moving up from other groups. We did a 16-mile run. Because of the new runners I went over pacing, peeing clear, and avoiding injury. Talked about wearing apparel emphasizing no cotton and recommended wearing singlets to reducing chafing. We held the pace close to a 9 minute-mile going out. I wanted everyone to feel great at the eight-mile turnaround. Made sure we made every water stop. I noticed that some runners had no provisions for carbohydrate replacement. I advised them It would hard to do a marathon without it and to start experimenting with what works for them. The group finished strong and I was able to stay with them at a 8:30 pace all the way to the gas station. I slowed to an 8:45-9:00 pace to preserve my aching back! Great run on a great day to remember 9/11.
Grey Group by Ivie Kumura
(Pace – 10:30 – 11:30 minutes per mile)
15 Greys this past Sunday, bumping up a notch to 15.5 miles. Led solo, by staff, Daddy Horacio (AKA Sargeant Max!). This “GreyT-Grandma”, yours truly finally made it back to clinic, but only did 8 miles. Horacio was so proud you all stayed together. Finished strong! Gannon, Christine, Keysa, Shaym, Satomi, Genzai, Samantha, Corwin, Matt, (missed some of you, been out too long) Must say, you all inspired me. Now how do you strong runners keep up the strength, endurance, pace as we edge up on the miles for our long run? Tips from you all:
- Do your homework – 2 to 3 times a week 8 miles (or 1.5 hours of running) each run. Corwin is da bomb.
- Run, run, and run, as much as you can. Also helps working in a non-air-conditioned environment – (Hydrating all day, and acclimating daily in Heat/Humidity)
- Cross training – wow, a GREYT way! Core strengthening to the Max, by stand-up paddling
- Take care of yourself – we speak about no injuries. Please, do not get ill! Take care of your health, proper nutrition, hydration, rest, stress management, and keep fit.
I have come back from, “I don’t know what hit me!” Illness, cough, bronchospasm, overlapped with anemia. All I know is, I was filled with self-doubt and discouragement due to shortness of breath, and cramping in my legs, with each attempt to run. Sunday, seeing how all of you are doing, pumped me up. I did not have any shortness of breath, for my first 8-miler in 4 weeks. I truly had a runner’s high, elation! Tears of joy, gratitude, as I felt reassured, I can do the marathon this year, but can I beat Dennis? You GREYS have made my longest run back to recovery, fun. You brought this grandma out of the nursing home! Wow, keep on running, keeping in mind all of your advice, press on. Thank you all. Cost of the marathon clinic, FREE; value, PRICELESS.
- September Schedule:
- September 4th – Unofficial run, led by Alberto Tantalus
- September 11th – 16-miler – Almost, 15.5 miles Pacing smart, around 11 for running pace to go the increased distance.
- September 18th – 16 miles
- September 25 th – 16.5 miles – including Kahala Avenue
Silver Group by Lynnae Lee
(Pace – 11:00 – 12:00 minutes per mile)
Today the Silverados were ready for a 16-miler. The 9 runners who set out were energized to go, especially after shorter runs in the last 2 weeks. The group was let by the faithful Alberto, while staffer Paris kept track of the pace. Core members in attendance were: Tiantian, Mickey, Lisa, Steve, and I. We welcomed 2 newbies – Sandy and her buddy James, who added a lot to the high energy and camaraderie of the group. We were blessed with really good running conditions – hooray for breeze and shade! Nelson’s pitstop featured a new yummy snack provided by another HMCer – herb covered honey wheat pretzels – I want that recipe! As we approached our turn around point at the church, we were joined by Yuki. There was a slight drizzle just as the group started heading back, but it didn’t last long. There were 7 runners who finished together. The entire run took about 3:22 total time (12:54 pace), with an average running pace of 11 min/mile. Calories burned: 1,218 to 1,838, depending on your weight and gender. Congratulations to Sandy who completed her longest and fast run today – job well done!
Replenishment is the name of the game at this stage of training. Consider drinking water the night before a long run. As for supplements, this is the time to test what works best for you. Yum, yum!
The Silverado midweek run will be on Thursday at Tantalus starting at 5:30 a.m. We will begin at the park where Makiki Street, Makiki Heights Drive and Round Top Drive meet. BRING WATER!!! And remember, there are no bathroom facilities (but plenty of bushes), so plan accordingly. Please call/text Alberto [781-9221] to let him know you’re coming or if you have any questions.
Otherwise, please make sure to do 2 homework runs of 8 miles each with a rest day in between.
The Awards Corner:
Congratulations to all HMCers who successfully completed the Runner’s HI 20K race on Labor Day Sunday, the 2nd race in the Marathon Readiness Series. It was great to see so many HMCers participate, among them – Sam, Korwin, Tosh, Gyo, Horatio, TC, Nina, Bob, Shirley, and Tomo – everyone had big smiles on their faces at the finish line. It appeared that HMC training paid off for everyone along the 12.4-mile course.
Special congratulations go out to HMC’s youngest runner from the Grey Group, Gyo, who placed FIRST in the 14 and under category running 2:01:43.3 (9:48 pace). He was all smiles during the awards ceremony, showing off his new hat. He even beat some members of his own group! And also to Tomo, from the advanced group, who placed FIRST in his age group, finishing 1:24:20.6 (6:47 pace) – awesome! It was so nice to see his family there to cheer him on.
Quote of the Day: “I think we started doing 16-milers too soon.” –Paris, commenting on how the group implemented his training schedule in his absence. (What, too soon? We hadn’t noticed.)
Thought of the Week: “I hope I don’t lose too much weight.” Something only a runner can appreciate. Enjoy the weight loss during this high mileage portion of the season…you so deserve it! Doc says it will end as we get closer to marathon day.
White Group by Fiona McNeill
(Pace – 12:00 – 13:00 minutes per mile)
Today the white group was minus their two warriors, Blair and Sam. Hopefully they will be back on board for next week’s 16-mile run. I found out from the group that we were supposed to do 16 miles, but they were OK with just the 14. What troopers!! We had approx. 20+ runners, and throughout the run, faces kept changing as we collected runners from other groups and lost a few as they turned back early. I think a few even went ahead and completed the 16 miles.
All in all, it was a successful run, although I felt the group missed their consistent, stable leaders. It was a pleasure being with such a cool group. Also, I was proud of the way each and every one of the runners respected the road and quickly moved into single file when needed. (We thank Fiona for “subbing” at the last minute.)
Blue Group by Tony Padua
(Pace – 12:30 – 13:30 minutes per mile)
Blue Group pace leader Andy was off in Alabama, so the pacer position was handed to staffer Tony for today’s run. A big shout out to Yosh who joins the Honolulu Marathon Clinic for the first time. Newly transferring from Japan to Hawaii, he wishes to improve his pace and his English language skills. Welcome aboard, Yosh! We also welcome veteran speedster and part-time mermaid Jessica! You may not be getting the tan that you want – but nobody wears the color Pink as well as you do! Many thanks to Andrew(Andy), Victor, Elena, and Margaret (and her Garmin) for your advice and support throughout the course. Now, on to how the Blue Team run went.
A pre-run briefing to the 16 runner strong Blue team gave a hint of what to expect: clear skies and warm sun which would get hotter in the latter part of the run. Our goal was to run 14-miles, returning to base by 11:15 – 11: 30 by making shorter rest stops. Note: Now is a good time to figure out how much water you can take in at each water stop. Do this so you remain adequately hydrated, but not feel sloshy or have to go to the restroom often. For me, 8 sips is great heading out, taking in 16 sips on the trip back when it’s hotter. Prep now so you are ready when Marathon day arrives.
We stayed close to our 12 – 12.50 minute/mile pace for our first 7 miles out, running in clear, sunny weather, with pleasant trade winds. I did intentionally walk it out before each stop, following the principle that the first half of the run should be slower than the second half. The scent of savory Huli-Huli chickens cooking at Kalani High School on Kalanianole Highway whetted the appetite for some of our runners, as Kalani High cheerleaders cheered us on. A Big Mahalo to Nelson and his refreshment station at Kawaikui Beach Park turn-around point. Refreshed, we aimed towards maintaining a 12 minute pace on the run back home. What a great team of runners you all are!
Great going, Brian, for finding a happy medium between adhering to medical advice and your desire to get in some miles under your belt. We admire your enthusaism!
Again, the Blue group wouldn’t be as successful as it is if it weren’t for the efforts of the entire group. You all did a great job with adhering to the Single-File call throughout the run. We especially thank those who watched out for bicycles coming from behind us and warned the rest of the group by calling out “Bike!” On the trip back, the Blue Team enjoyed some cloud cover starting at about the 9-mile marker. This would last for another three miles or so.
At the Kahala gas station, we lost some of our team as I ran in to the convenience store to get some band-aids for a runner with a blister. Sorry for the miscommunication on my part. Count on me to carry some bandages in a ziploc baggie from now own! We strayed from the normal Blue Team route and ventured into residential Kahala past the baseball park: I believe it helps to chase shade as much as possible as heat tends to wear me down over time. By this time, the sun was beating down on us pretty fiercely so I had the group walk the last leg of Kahala Avenue up to Medal of Honor Park instead of running it.
Wishing to finish strong despite the hot weather, we walked to the opposite side of Medal Of Honor Park and steadily trekked up Diamond Head road. Once each person got hydrated at the Diamond Head water stop, we kept on moving, starting our run at the Lighthouse. Thanks to the Blue team spirit, we returned to the Kapiolani park base in strong fashion. Big ups to Lilia, Rodney, and a third person whose name I forget (Sorry!) for the very terrific table waiting for our enjoyment.
Final stats: Total mile – 14 miles, Average pace = 12.20 minute/mile, Total time 3 hours, 25 minutes.
The Green Group – Beginners by Rosemary Kyte, Norm Uyeda and Chris Isham
(all walking speeds and 13-minute-mile > running pace.)
Thanks to Norm for hosting a holiday run last Sunday! For the rest of us, this was our first September 14-mile Sunday. I remember how daunting the schedule seemed from September on for my first year of training, but all was forgotten by the time Marathon day rolled around. Linda A. is recovering from a knee procedure to fix a meniscus tear; a long-standing problem that got harder and harder to ignore with the demands of marathon training. So, now she gets to practice the injury protocol – walking 20 minutes without pain, then building back up to one hour three times a week. Rosemary ran a 15-mile pace with Claire and Min out to Kahala Mall, where these two first-timers turned back. Then Rosemary spent the rest of the 14-miles with freaky-fast-walkers Jo, George and Henry. Seriously! I can’t believe how fast they (or how slow I) walk! I had to keep up a running stride the entire time to keep them in sight. “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 soon. With 14-miles today, our mid-week homework *only* 16-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 14s put another great run under their belts with their second run out to Kawaikui Park. Running distance for the rest of September will gradually increase as we take the longer routes out to the park in preparation for our final step up to our 16-mile target in October. Thanks to Nelson for keeping his oasis open for the slower gangs. Thanks also to Lilia and her group for the brok-da-mouth fried rice. Friday runs still ongoing at Ala Moana – everyone invited. Fireworks optional. Contact Norm
Lucky 13’s ran a superb 14-miler today. Started together and finished together. Awesome! Special welcome to Mr. Okubo, who ran with us today. It’s very important for all of us to keep up on our homework as we have 3 months exactly till the Marathon. Next week, Chris is gone and Dina has table duty. Hopefully we can coerce Thad Padua to lead the 13s or there might be a combined 13-14 group.
Once again, great day for the 13s
Da Comment Corner
We honor the men, women and children who lost their lives at the World Trade Center on 9/11/01.
(On a personal note, I feel a special empathy toward the World Trade Center as I had attended training classes for a month on the 75th floor of WTC 2. – Blair Hoashi)
Staffers Eriko Fong and Rosie Adam-Terem, were part of the first place women’s masters team Hawaii Five-O Plus who finished the 52+-mile relay race in 7 hours 12 minutes.
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 between. A signup sheet will be posted so please sign up ASAP.
See you at the water stops,