Blair’s Weekly Update 03-11-2012

Doc’s Talk

Doc welcomed everyone on the start of the Honolulu Marathon Clinic’s new year! The Honolulu Marathon Clinic celebrates its 38th year!

Table Duty

Thanks to Bob L. and Cliff H for inaugurating our table duty responsibilities for the new clinic year!

Group Reports

Advanced Group by Les Young

(Pace <9:00 minutes per mile)

The AG started off the 2012 season with 9 returning runners. The goal of the AG is to run the marathon under 4 hours. Our motto: “Runsub4”! To accomplish this you must run a 9:00/mile pace or faster. You should be running a minimum of 30-35-mile/week at this time. You gotta do your speedwork and hill training during the week. You gotta want this bad enough! Talking to individual AG runners can be helpful in gleaning personal tips on how they accomplished their Sub4 goal. The following was covered with the AG:

Rules of the road: 1) No headsets. 2) Run single file when encountering pedestrians and bikers. 3) Stop for traffic signals. 4) Do not step on utility covers if avoidable. 5) Keep one eye on the running path and one eye ahead. 6) Carry ID and emergency contact info. 7) Follow the Staff Leader. Pre-run check: 1) You passed the Pee Test. 2) You are properly covered with sunscreen and a cap if you don’t have enough hair protection. 3) You ate a runner’s breakfast. 4) You are not running with pain. Running attire: 1) Correct running shoes. 2) Golden Rule-No Cotton.

Runners preparing for Boston or the North Shore Marathon did a 14-miler. Two runners did the Hapalua half marathon. I opened up the season doing my usual 12 miles. We talked about the importance of carbohydrate replenishment and proper hydration. Another Golden Rule: Never pass up water. If you have plans of moving up the Advance Group, please feel welcome. We will find a pace for you somewhere between 8:15-9:00/mile. Have a great injury free season!!

Pink Group by Rosie Adam-Terem

(Pace 9:30 – 10:30 minutes per mile)

There were 13 of us today, some old, some new, as far as Diamond Head where we were joined by a visitor from Vancouver, BC who was vacationing here. Welcome and hopefully you will see this post and stay in touch with the clinic.

We ran for an hour and actually two more minutes for a total of 6.5 miles. Our average pace was 9:31, faster than we really intended. Maybe the presence of some faster runners in our group made us go beyond our pace. That’s a lesson from the Marathon Clinic: we work to stick to our desired pace regardless of what others are doing all around us.

Let’s do our homework: two runs during the week of an hour’s duration regardless of distance. We are building the running base now: three runs of an hour each in the week.

I will be away for two Sundays, March 25 and April 1, but there are other volunteer leaders for the group to keep us going strong!

Wishing everyone a great year of preparation and fun.

White Group by Blair Hoashi

(Pace – 12:00 – 13:00 minutes per mile)

On two separate counts, we reached the number 21. Guru Sam, Norm and Blair led the 21 member group made up of wily veterans combined with newbies to do a 6-mile route which started with a run up Diamond Head then meandered through the Kahala suburbs; it also featured a “Zen Run” through the Diamond Head Cemetery, and then we glided downhill from Diamond Head back to our start featuring all of the newbies as leaders (Sam’s great idea) – approximately 6 miles. It was good to see Gary again and Wei after a year’s absence. Diane rejoined us along with Tanya and husband, Randy, Darrin, Elena, Alfredo and Raquel and friend. Newcomers Joe, Saori, Nana, Sook (protégé of Boston Marathon qualifier Eugene), Hank, and Linda made up the rest of the group. I hope I got everyone’s name correctly.

We mentioned the Shoe Talk being presented on March 25 and April 1. Since shoes are the most important part of our equipment, everyone is encouraged to attend one of the sessions. Cool max or dry fit shorts, tops, and socks were highly recommended as part of our essential equipment. Discussions on “racing nutrition” will take place later.

The staff leaders truly enjoyed the great mix of runners in our group today. We reunited with past members and made new friends with the newbies.

We continue our 5 to 6-mile treks for the rest of the month. We usually increase our mileage by 2 miles every month.

The Green Group – Beginners by Rosemary Kyte, Norm Uyeda and Dina Schneider

(All walking speeds and 13-minute mile > running pace.)

Welcome to our freshman class of first-timers and all our returning members! Our Sophomore class (just a few months away from their first marathon) are a great resource to share what first year training is all about. Rosemary talked about the plan for the year, plan for the week and our plan for the day. All the groups ran for about an hour; two laps around Kapiolani Park. Our plan for the first twelve weeks will be the same – one hour training sessions, three times a week – to lay down a solid base for endurance training.

Lucky 13’s

Chris took out the Lucky 13s and had a group of 12 runners. Two full laps around the park netted us about 4 miles. I was glad to hear the great conversation amongst all the runners and look forward to running with all of you. We discussed the need to start drinking more water and getting our bodies used to more water intake. Again, make sure you do your homework.

Da Comment Corner

Dedication

We had over 100 runners attend the clinic today despite the closing off of Kapiolani Park to anyone other than the half marathon participants. All roads leading to our meeting place were blocked off! Every attendee should be congratulated for their perseverance. I personally had to park very close to Kapiolani Community College (KCC) and saw many other members do the same. Great job to all attendees! The weather wasn’t the greatest either – it was very cold, windy with lots of on and off drizzle.

Shoe Talks

Shoes are perhaps the most important piece of equipment in running. Attending the Shoe Talks on March 25 (geared for beginners) or April 1(all others) at the Running Room is highly recommended. Listen to the experts on the latest in shoe technology, etc.

Single file, please and watch out for angry oncoming runners!!!

It is very important to have everyone abide by this policy especially when heading up Diamond Head. A very disgruntled oncoming runner swore obscenities vociferously at the groups and even tried to trip one of our members! Please be careful!!

Marathon Readiness Series Info from Lynnae L.

The Marathon Readiness Series has a special rate of $100 for online registrants by March 15th [see www.808racehawaii.com]. After that it goes up to $115, and later $130. Individual races are $30-40, so the special is a good price for anyone who plans to do at least 3-4 of the races. I know most clinic folks do the PF Chang 30K, but I recommend the entire series for those who want race experience. It helped me a lot as a newbie.

See you at the water stops,

Blair