Final Bus Run
127 runners boarded two Robert’s school buses to head off to three locations – the second beach park (Kawaikui), Sandy Beach, and Makapuu Point. Thanks to all of the runners for being on time and being so orderly. Also much mahalos to all of the members who donated much more than the usual bus fare. Your generosity is very much appreciated!!
Since there was no refreshment table at the finish, Nelson‘s “goodies” at the second beach park were a much needed treat along our route. Thanks for the ice cold Gatorade and water along with the salty pretzels. Special thanks to “Mrs. Gary” (White group member Gary’s wife) for the “onolicious” oatmeal and raisin cookies waiting for us at Nelson’s Oasis as well.
Next Sunday’s Meeting Place
Due to the Komen Race at the park, there is no official clinic this coming Sunday. Please check your group reports to find out where your group will be meeting.
Advanced Group by Les Young
(Pace – <9:00 per mile pace)
The AG had 13 runners today running 15 miles from the Makapuu lookout to Kapiolani Park. Cool day for running but the first water stop was 3 miles from the start and the second water stop another 4 miles. Again being properly hydrated at the start of the run makes all the difference. Mark kept 10 runners at an average 8:30 pace. Three runners including myself hung on at an average 9:00 pace. At the completion of the run you should have been feeling good enough to do another 11-12 miles to complete the marathon distance. If you were wiped out, your pace was too fast. One needs to learn to bank energy in the first 15-20 miles so one can complete the last 6 miles. Pacing is the key to the game. Next week the AG will meet informally at 7:00 a.m. at Paki. Stay healthy and injury free!!
Grey Group by Ivie Kumura
(Pace 10:30- 11:30 minutes per mile)
18 Greys, did a 15.2 -mile bus run. We had overcast weather and a cool breeze. Though humidity and inclines at mile 1 through 2 bumped up our effort (10%!). We took in the marathon route, omitting Waiholo residence, and took our “loving it” Kahala Avenue. It was Gr8t to have Andy back! Greyhounds on our run, Horacio, Byron, Shaym, Dr. Rob, Bill, Gannon, Korwin, Keysa, Christine, Samantha, Satomi, Jyo, Tosh, Nobu-san, Jean, and myself. Thank you for your tips of running the 25K ING Direct Kailua run. All of you are awesome! Our mascot, Jyo set the pacing and inspiration of so many runners! By now, you solid runners have built your distance or “base”. Running the longer distance races, you should know how your endurance and preparation fair. If you are concerned about your pacing or time, don’t worry. Over the next weeks, “sharpen your saw”, continued running will just build more efficiency in your stride, and your pace will be faster. Your runs will become more “effortless”. Nail down your recovery and refueling needs and running gear. I am hoping I will get to where you all are!
We are still running Wednesdays and Fridays at 5:30 p.m.; meet at Ala Moana Magic Island parking lot – 6 to 8 miles.
October 2nd – 16 miles we did not do Kahala Avenue. Total time: 3 hrs 21 minutes. Moving pace: 9:45 to 11:32 (hills) and overall Pace (stops) 12:40
October 9th – 15.2 miles Bus Run – including Kahala Avenue. Total time: 3 hrs 18 minutes. Moving pace 8:30 (oops) to 11:35 (hills) and overall pace 12:55
October 16th – Unofficial Run: 7 am start your choice. 1) Hills Tantalus with Alberto or 2) 12 taper for 18-miler PF Chang’s. Meet at Wailupe Beach Park (7am 1st beach stop) run to Hawaii Kai Beach – Maunalua Bay back to Triangle Park and end back at Wailupe Beach Park
October 23rd – P.F.Chang’s 30K – 18-miler 5 a.m. start – There will be staff Byron to lead the usual Honolulu Marathon Clinic group.
October 30th – 14 to 16 miles? – will post (taking into account November’s schedule)
Silver Group by Paris Monti
(Pace 11:00 – 12:00 minutes per mile)
This last Bus Run of the year was held under seemingly favorable climatic conditions, a covered sun and a good breeze, but humid. We took off from Makapuu in 8, Tian-Tian, Fiona, who helped me lead, staff Alfredo, ever so faithful Sandy, Mickey, and Steve, Jean, a newbie to our group and me. Lynnae and James chose to do a shorter run for technical reasons. We finished this run of 14.7 miles in 3:14 at an average pace of 13:19, 11:15 running. We all took advantage of water stops to hydrate and recover. Many thanks to Nelson for the refreshments at Kawaikui Park.
Sunday, 10/16/11, Alberto plans to do the Tantalus run, leaving at 7:00A from the small park located where Makiki St, Makiki Hts Dr and Round Top Dr meet. It’s suggested that all those wanting to participate call Alberto at 781-9221 to confirm.
White Group by Blair Hoashi
(Pace – 12:00 – 13:00 minutes per mile)
We had 21 runners starting off from the Makapuu drop off point. Staff leader Norm K. led the group throughout the route and Blair kept pace at the back of the pack as the sweeper. As per our plan, we started off very slowly then picked up the pace as we progressed. We made sure we were well hydrated at the start by stopping a bit longer at the first water stop (Kamiloiki Park) and encouraged everyone to buy drinks at the Hi Kai Drive gas station. Just from my observation through many, many bus runs, there seemed to be much less incidence of “dehydration” and “heat exhaustion” during our final miles today. It is a testament to our group members’ conscientious efforts to keep well hydrated and also maintain a slower pace at the start. The cloud cover throughout the run also helped a great deal in keeping us cooler.
We ran back through Farmers Road (parallel to Kahala Ave.) which added the extra “actual marathon” mileage and avoided the dangerous Kahala Ave. traffic. Our Super White Group members included Diane, Stacie, Rani, Berrie, Randy, Jessica, Russel, Gary, Olivia, Darrin, Melissa, Fumiko, Noe, Aileen, Andrew, Eric, Richard, Sal, and Robert. Where was our Guru?
Next Sunday, October 16 –our group will be meeting at Triangle Park at 6:00 a.m. to do a 10-16 -miler. There is no official clinic that day due to the Komen Race at the park. Members doing the P.F. Chang 30K the following week are advised to do a shorter, easier taper run (10- 12 miles).
Anyone wishing to join a mid week run group should “hook up” with the Grey group leader Ivie and her members. They meet on Wednesdays and Fridays at 5:30 p.m. at the Magic Island parking lot – closest to the main bathroom and shower area. Pace can be varied according to your own abilities.
Blue Group by Andy Hirano
(Pace – 12:30 – 13:30 minutes per mile)
The Blue Group stated the bus run at scenic Sandy Beach with about a dozen runners making their way past Kalama valley to Kamiloiki School, around Hawaii Kai and then following the marathon route to the Kapiolani Park finish line. The first few portion of the run had only a couple of water stops before reaching Kawaikui Park where, thanks to Nelson S. with his jugs of Gatorade, it was a wonderful refreshing rest stop. The two water stops made the run seem much longer. The group make its way along the long dreaded Kahala Avenue dodging cars with no sidewalks and often running on the grassy area. We have only run this route during the bus runs to know and feel the actual marathon course through Kahala. A jubilant group of about 8 finished at the Kapiolani Bandstand and managed to pose for a photo op at the Queen Kapiolani statue. Nice going Blue Group.
Next week, since there will be no clinic, the Blue Group will be meeting at the Operation Red Wings Medal of Honor Park (Triangle Park) at 7a.m. We will run to Hawaii Kai and back.
The Green Group – Beginners by Rosemary Kyte, Norm Uyeda and Chris Isham:
(All walking speeds and 13-minute -mile > running pace.)
Bus run today … the route was the last 14 miles of the actual marathon course, starting at Kaiwaikui Beach Park, outbound through the Hawaii Kai loop, and back along Kahala Avenue. A mostly overcast, cool breezes day welcomed us on our relaxed training run today, letting explore some areas of the course we rarely get to. And next week, Norm will meet with us at Ala Moana Beach Park to rehearse the beginning miles of the marathon course.
“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. 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.
Green Group – 14s
We had some great weather for our last bus run of the year. Great big THANKS to Blair for setting up the Bus Runs. Mahalos also to Nelson for his refreshments at the second park.
The Greens will be meeting at Ala Moana Tennis Courts (the figure 8 parking lot on the Ewa side) at 7:30AM on the 16th. The Downtown Run will cover the beginning portion of the Honolulu Marathon. We will also go over the timeline and logistics for marathon morning. Bring money – you never know where our run will end up. Contact Norm for details – email@example.com
The marathon is right around the corner – are you ready? Contact your group leader if you have any questions. We’ve done this before.
Da Comment Corner
A Winner – Rosie Adam -Terem!
Our Pink Group Leader, Rosie garnered first place in her age group (4:26 time) at the Bizz Johnson Marathon in Northern California!!! Great job!!!
Where we meeting?
Please check with your group leaders as to your meeting place and time next Sunday. The Susan Komen Race “occupies” the park so most groups will meet at different venues at different times.
Dr. Scaff’s Latest Book
Every runner should pick up a copy of Dr. Scaff’s latest book, Your First Marathon. It is a “marathon training ‘bible’ ” for all runners. (To purchase there is a form runners can download from the website www.yourfirstmarathon.net and fill out and mail in.)
See you at the water stops!