Blair’s Weekly Update 05-05-2013

Dr. Scaff was not available for his talk this morning but joined us for the picnic later.


Despite the gloomy weather that included a steady downfall of heavy raindrops throughout the morning, a vigilant group of runners and friends showed up and made our May picnic a huge success. While most members did their usual 4- 8 mile run or walk in the downpour (such dedicated runners), a few volunteers remained to help to set up for our big event. Chair Luanne did an incredible job in organizing (as usual); she had lots of help from members like Susan, Dwight, Muriel, Burt, Norm, Bruce, Tim (who took over Peter’s duties), Mayumi, Rachun (who’s Thai curry is always delicious), Alberto (who takes care of most of our labor intensive “stuff”), Stephen, Cody (another generation of Uyeda’s), Maile, Tony, Sandy, and I’m sure, many others. Apologies if I missed any volunteers.

The heavy rains made it very difficult initially to get our morning started efficiently – close to a hundred of us were huddled under the shelter of our meeting place trying to keep dry and warm.  Thanks Bruce for keeping our instructions short. As soon as the runners took off (in the drizzle), Luanne’s busy crew set up the huge row of delicious food and drinks in preparation of our feast.  The rain finally subsided by the time the runners returned and made the festivities much more pleasant and enjoyable.

Again, thanks to everyone for being so patient, organized and persevering!

Bus Run – June 16th:

Please be sure to sign up on the board for our first Bus Run. For many it will be a new experience running in from a “destination to home base”. I always look forward to the Bus Runs because of the change in scenery and the opportunity to socialize during the ride on the school bus. Most of us will be dropped off at the Maunalua Bay stop (across from Roy’s in Hawaii Kai) and return for an 8 mile trek. Many Intermediate and Advanced runners will probably add in the Hawaii Kai Drive Loop (an additional two miles). We also get exposure to running on the actual marathon route. Please sign up ASAP so we can order the appropriate number of buses.

Sign-up sheets will be posted soon on the bulletin board.

Group Reports:

Advanced Group by David FitzPatrick:

(Pace – < 9:00 min. per mile)

Hi folks! The advanced group goal is to run the marathon under 4 hours which is a 9 min/mile pace or faster. The advanced group met at Kapiolani Park at 6:20 and ran about 13 miles in soggy conditions. We enjoyed a great picnic after. 1968 Boston Marathon winner Amby Burfoot suggests several tips for running in the rain: Vaseline or Body Glide fight chafing; stay careful: painted lines are more slippery than asphalt; wear reflective gear for visibility; and wear a hat and other clothing as appropriate. We almost lost Les to some cyclists, even running single file! Next week- Kawaikui Beach Park at 6:20 a.m.

 Red Group by Jeff Beard:

(Pace – 9:00 – 10:00 min. per mile)

What a perfect day for running – completely overcast skies, light breeze, and a slight drizzle the whole morning – wonderful! The Red Group went out for an easy 6½ mile run through the Elepaio neighborhood. Tim, Rachun and I all ran strong – slightly under 10 minutes per mile (running time). Rachun got a burst of energy at the bottom of Diamond Head hill and zoomed away from Tim and I – that’s the kind of kick we need to finish off the Marathon.

Next week, and throughout May, the Red Group will do 8 miles – we need to be able to move up to 10 miles in June. This where we start to get into some serious mileage – by June, we should all be doing our homework runs 3 times a week (if we aren’t already) – this is how we build up the stamina for 26 miles!

Thanks to all of the people who brought such wonderful food (and so much of it) – I love having dinner at 10 in the morning!

 Grey Group by Ivie Kumura:

(Pace – 10:30 – 11:30 min. per mile) Piers,

Ivie, Byron, and Ron led a group of more than 15 through the rainy, gray day weather for an 8 mile run to the Aloha Gas station and back. The group included Lance, Christine x 2, Laura, Bill, Lien, Prasad, Leo, Mindy, her friend (can’t remember his name), John, Marisol. Ivie lost her phone over the first part of the course and turned back at Triangle Park to look for it. Ron and Byron discussed running in the rain: watch for slick surfaces such as metal covers or soaked organic material on the road or sidewalk, be especially careful making sudden lateral moves (such as trying to pass someone or avoiding a puddle), a hat with a bill will keep the rain out of your eyes, and remember that in shallow puddles the foot striking the ground does not get wet, it creates a splash that soaks the other foot as it moves forward so to keep dry shoes “tip toe” into the puddle (for a smaller splash) and raise the other foot higher as it moves forward to avoid the splash.

We had one fall during the run – fortunately resulting in only a minor scrape that was covered easily with a band aid.  Be careful out there!  Along the way we picked up an additional runner – a dog (named Koa we learned later) who led us through the last half of the run.  Outcomes?

  1. The rain cleared for some of the run and entire picnic.  As we were done with picnic, it started to rain again.
  2. Ivie found her iPhone!
  3. Koa and master connected. (Prasad said he acted like a child without parental supervision, running, playing, meeting / greeting everyone).
  4. Ivie promised to provide the salad recipe, so here it is!

Curried Quinoa Salad: (no real recipe, but this is what went into Sunday’s salad) You could use whatever colorful, veggies, be creative, or use what you have.

  1. Cooked 2 cups quinoa with 4 cups water in rice cooker (1:2 ratio)
  2. 1 cup couscous, prepared in 1 1/4 cup boiling water, set for 5 minutes
  3. sweet peppers, chopped
  4. half round onion, chopped
  5. 1/2 cup dried cranberries
  6. mint, minced (optional)
  7. basil, minced (optional), may also use cilantro, or parsley
  8. dill, minced (optional)
  9. 1 can garbanzo beans
  10. 1 can dark, red kidney beans
  11. turmeric (sprinkle, till darkness of yellow curry color desired, probably about 2 to 3 tbsp)
  12. ground cumin, about 2 tsp
  13. ground coriander, about 1 tsp
  14. cinnamon, about 1 tsp
  15. sprinkle olive oil, to make a little moist, and bring out flavor of spices
  16. garnished with grape tomatoes

Garmin Stats for today: Distance: 8.1 miles, Running Time: 1:23:43, Total Elapsed Time: 1:33:37, Running Pace: 10:17.

Reminder: A good way to see your progress is to keep a training log.  Ron has set up an on-line user group at for Gray Group (or anyone in the Honolulu Marathon Clinic) to log their runs. The user group name is ‘HMC Gray Group’ and the password is “Aloha”. There is also a feature for posting questions and comments for the group. If you need help with the site, see Ron.

 Silver Group by Paris Monti:

(Pace – 11:00 – 12:00 min. per mile)

 The Silver Group did a nice 8 mile run (Kahala Gas Station and back) under a cloudy drizzling sky throughout, real good conditions for running. Staff   leaders Lynnae and Tony were away on business. I counted 11 hardy runners, including Joe, Jun, Jolie, Darryl, etc. Francis, a deserter from the White Group decided to step it up and joined us on the way. Some members of the group started out early, we met them at Triangle Park, already coming back; maybe, they were afraid of missing the Picnic food. Alberto showed up but limited himself to a couple runs around the park, not feeling fully recovered from his acupuncture ordeal. By the will of gods, it stopped raining when we returned to base, apparently, so that we could enjoy the great Zippy’s chili and a lot of other foods in great company. Because of the cloud cover, my GPS lost reception many times, but I think we ran at about a 10:30 pace average

White Group by Sam Usman:

(Pace – 12:00 – 13:00 min. per mile)

We started off with 23 members today; I was a little late so joined up with leader Richard who had asked Agnes to help lead initially.  Rain in my native country means romance so our run was a little romantic.  (Not sure if everyone thought it was romantic, but the clinic members run, rain or shine.)

Our Triangle park count went up to 32 due to Val’s Blue Group joining us. We had 4 new rookies and all promised to come and see us next week for 8 miler.

Blair, I have bad news for you, we might not be needed next week because we had 12 new leaders. Each twosome led the group for two miles; I did not do anything. (Sam, you will always be needed!!) 

Blue Group by Val Ogi:

(Pace – 12:30 – 13:30 min. per mile)

Today I had a last minute Polo Shirt sale to our blue group member Craig (Thank you for the donation), so I told the gang to go out without me. Thank you Sam for letting us join the white group. It was Susie that let you use her cell phone and she said you kept her laughing most of the run. Basically it was  Martha and Randy that stuck with me the first 2 miles, then Sandra caught us at Triangle Park.  The rest of the run we tried to find our group, which made us run faster and with the help of the cooler weather and rain we felt great.  We had extra energy so ran to the actual Marathon Finish line, Martha’s phone showed 6.79 miles and an average of 12 minute miles. I want to send out a thank you to Lori for last weeks tracking of 6.29 miles @ 12:04 per mile. I promise to learn to use my watch or phone to track our times. I also informed the blue group that they may need to join white group again next week as I will be doing the Ekiden Marathon Relay. Thank you all for the wonderful picnic!!


Green 15’s by Louis Crompton:

What a beautiful day! Yeah, for ducks maybe… not so much for humans. But the 1999 and 2007 marathons were run in pouring rain, so all participants need to be prepared for any weather in December 2013. With a “quick start” to the departure gate today, we only had 4 hard core team members present [Lou, Scott, Lynn, Ben] for our 6 mile cultural appreciation tour down Kahala Avenue. Lou had cautioned all to be careful of metal grates / manholes in the rainy weather – they can be slippery and treacherous… so guess who slipped and lost HIS balance on a slick finished concrete sidewalk? Yep… No fall, but jogging under wet conditions can be tricky.  Since food was waiting, and Green 15s are no dummies, we hightailed it back, making the RT in 1hr 29min… you can set your watch by the Green 15 time of departure / arrival – 15 min per mile. Hey, we want to finish the marathon at 1130 a.m…. so far so good. Excellent grouping today… we could have been holding hands at the finish. Back at the buffet, several more team members gathered with us – they had arrived a few minutes late for various reasons and missed our “early” departure…  had to join or trail other groups [ except for dedicated Bill who jogged our route alone ]. Happy to see “anonymous” with her new shoes and bandages. Next Sunday, Mothers Day, we will go out 6.5 miles [18, Kilauea, Elepaio and Kahala back]. Due to a relay race event, parking may be problematic – consider alternatives. Do two 1-hr sessions during the week.

 Golden 14’s by Dean Takashige:

Dean led the group with the assistance of Lisa, Lehua, Sandra, Gail, and Jason dispersed throughout the group. Sensei Norm was back at the park helping with the preparations for the picnic. This was a cold rainy wet Sunday morning we applaud you for coming out anyway. The Golden 14s first water stop count was 20. A reminder to practice drinking about 10 oz every 20 minutes which averages out to 10 0z per water stop.

The question of “doesn’t drinking water and running causes cramps or side pains?” is common. This is not true. Today was a good test of how you would fair running in wet conditions. Did you get or was starting to get a blister. If you did then maybe you need to try different socks or think about being prepared in the case that you do get one.  The group did get stretched out at the last mile. Not to worry it will get better.  You should congratulate yourselves for running your first six miles.

The plan for May will continue to be six miles on Sunday a two one hour runs during the week.
We ran 6.18 miles in 1 hour 39 minutes and burned about 611 calories.

One last tip – a good way to dry your “wet” running shoes is to stuff them with crumpled newspaper.
We will see you next Sunday.

 Lucky 13’s by Chris Isham:

Chris, Ed and Darby led the Lucky 13s on a wet 6.5 miler with an average pace of 12:22.Great job by everyone! While our run began in the rain, it somewhat subsided into a nice drizzle. As I mentioned to the group, the hardest part of running in the rain is getting started!

Next week we start our 8 mile runs to the gas station and back. Those considering wearing belts should start wearing them then in order to get used to wearing one. I highly recommend that runners bring some sort of electrolyte out on the longer runs. Water is not enough.

Homework during the week should be 6 miles now or a 1:20 run to build up to 20 miles a week.

Hydrate please and have a great week!

 Da Comment Corner:

Ekiden and Clinic shirts:

No shirt sales this Sunday and please be prepared for inconveniences(especially parking) at Kapiolani Park due to the Waikiki Ekiden which starts at 5 a.m.

One Step at a Time (repeat):

In my idealistic fervor to complete my second homework run for the week (it was already Friday), I disregarded the scorching noonday sun and tight calves(acquired from participating in wind sprints and calisthenics at my son’s flag football practice the day earlier) in trying to complete my task. I was in trouble from the start – my calves were throbbing and I immediately felt the torrid heat. I felt as if I were in the desert where one could see the “waves of heat” rising from the ground.

But since I was already on the road, I decided to make the best of it. I started off very slowly (as is usual) and remembered a “key thought” when the “ole legs” or the body and mind were not quite in synch – look directly at the ground in front and take one step at a time – get into a “groove” and get warmed up to the run or, just muster enough energy to continue or finish. I remember many a Sunday when we were doing 16-20 milers, how this “mantra” helped me through the Kahala Avenue stretch and get “home”. Or, in the marathon at mile 20, I managed to persevere and finish, because of this “key”.

Anyway, in regard to my “homework”, I managed to climb up to the Diamond Head water stop and return back to my starting point to complete my one hour run. I felt a sense of accomplishment.

Could this mantra, “taking one step at a time”, be translated to life as well when we are mired in its peccadilloes?

See you at the water stops,