Blair’s Weekly Update 05-19-2013

Doc’s Talk:

Dr. Scaff spoke about research which supported his theory of not stretching before a run.  He mentioned that a good stretch after the run would be more beneficial in helping with muscle tightness and injury.  His complete talk is available on our website.


Happy Birthday Doc!

Dr. Scaff celebrates his 78th birthday this weekend!  HMC members are invited to his birthday celebration this weekend.  Details were given out at the clinic.


 Table Duty:

Thank you Tom for doing an incredible job at table duty!  Community service must run in the family as his brother Dennis also helps out at his son’s AYSO soccer activities.  Thanks Tom for all of the delicious goodies and drinks!


No Clinic:

There is no official clinic this coming Sunday due to the Memorial Day weekend.  Please check your group reports or with your group leaders to see if you are meeting informally. 


 First Bus Run:

Please be sure to sign up on the board for the June 23 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 about 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.

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 Kawaikui Beach Park at 6:20 and ran 14 miles in nice conditions, with a slight negative split on the return leg. Doris returned and it was great to see her back. Next week we are meeting at Maunalua bay boat ramp at 6:20 and running up Lunalilo Home Rd, up Hawaii Kai Rd, and out to Sandy Beach.


Grey Group by Ron Alford:

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

Andy, Nikki, and Ron led a group of 23 Grays out for a 10 mile run to the Bus Stop on Kalanianaole Highway and back on a really hot and muggy day.  Everyone did a great job of staying single file over Diamond Head!  During the stop at Triangle Park, Andy reminded everyone to drink plenty of water.  Robert added that carrying a water bottle is a great way to make sure that you are getting enough water along the route. We had one fall during the run, fortunately, resulting in only minor scrapes and a little bruising.  So, again, be careful out there!

Next Sunday there is no official clinic but the Gray Group will run at 7:00 am from Paki. Be sure to bring a water bottle as the route will vary from our usual one.

Garmin Stats for today: Distance: 10 miles, Running Time: 1:44:15, Total Elapsed Time: 2:06:34, Running Pace: 10:26.

Lastly, remember there is a birthday party for Dr. Scaff at his house next Sunday at 4:30 pm.


 Silver Group by Lynnae Lee:

(Pace – 11:00 – 12:00 min. per mile)

Volunteer staff leader Paris led 15-16 Silvers on their first 10-mile run to the big fire hydrant on Kalanianaole (fka “the phone booth”) and back.  Silvers in attendance included:  Speedy Joe, Evelyn, Kam, Jun, Scott, Darren, Joe & TaviTony and Lynnae turned around early to do just 6 miles.  The group hit a fairly quick pace, 10:30 in some places, obvious evidence of those who have been doing their homework.  Paris said he may go slower next time.

The heat was considerable… summer has arrived early.  But just remember, we’re lucky we live Hawaii.  This was a good opportunity to check our hydration levels.  It was imperative not to miss any water stops, and to take in more fluid than normal.  The larger than normal wave swells seemed so inviting as we returned over Diamond Head.  The Silvers did a great job today given the conditions.  Today’s steady attrition level resulted in 9 super strong Silvers finishing in grand fashion.

HOMEWORK:  Continue to do 2 homework runs of 60 minutes minimum duration with a rest day in between.  Remember that rest days are important to the marathon training regimen.  With the longer distances and heat setting in, consider packing a supplement or bring a water bottle with a sport drink, and try hydrating the night before.  If you’re running on your own next week, do 8-10 miles as your long run.

SPECIAL OPTIONAL TRAINING [Memorial Day]:  To continue the tradition, since there is no official clinic next weekend, the Silverados will do a 10-mile run at Tantalus on Monday, May 27th, starting at 6:30 a.m.  This will be good training to strengthen our muscles.  Tony promises that no one will be left behind.  All HMCers are welcome to join.  We will meet at the park where Makiki Street, Makiki Heights Drive and Round Top Drive meet.  For those unfamiliar with the location, turn up (mauka) on Makiki Street from Nehoa, and the park is one block in at the fork in the road.  Parking is on either side of the park and is limited.  There are no water fountains along the way, so please make sure to bring enough water, 12-20 oz is suggested, depending on your usual intake.  It is also important to note that there are no bathroom facilities (but plenty of bushes), so plan accordingly.  The run should take a little over 2 hours.  Those with knee issues will want to take it easy on the downhills, but there’s an easy trick that we can show you that will help.  Email if you have any questions.  Have fun and enjoy the views from the top!

Important running “gear”:  Please make sure to carry your ID, a list of current medications and any allergies, and cell phone (programmed with an I.C.E. phone #).  Safety first, always.  Let’s develop good running habits so we can enjoy this sport for years to come.

Recycling Project:  Stop…don’t throw away those empty shoe boxes.  I am collecting them for a special Christmas project.  Please consider donating them to this cause.  Thanks.

Other Races:  HMC and the Silver Group were well represented in last week’s first Ekiden on Oahu.  It was a unique course that included the section from Roy’s restaurant to Sandy Beach, and the dreaded big Kilauea hill.  Our 6-person team included Sandra & Tony P., John, Jun, Leo, and Lynnae.  It was a lot of fun thanks to my teammates!  Other HMCers like Joe, Lance, and Minnie Mouse Maile, all looked good at the finish line.  Hope to see more of you out there next year.

Good luck to all HMCers who will be racing in the Hibiscus Half Marathon next week.  (Don’t forget to carbo load.)  Early registration is now being accepted for the Marathon Readiness Series till June 5.  First race is August 11th.  This is a prime opportunity for first time marathoners to get some race experience in preparation for marathon day.  If you cannot do the whole series, pick a few, including the 30K.


 Teal Group by Jann Kadowaki:

(Pace – 11:30 – 12;30 minutes per mile)

16 Teal Groupers took on our second 8-mile run in some really hot weather…yet again!  Group leaders Diane and Norm lead Russ, Marissa, Ivan, David, Katie, Staci, Dana, Lianne, Devan, Desiree, Monika, Carolyn and newcomer Edward.  We merged and unmerged with other groups along the way, but maintained our 11:30-12 min per mile pace.  Our group got a little separated on the last stretch with some people picking up the pace, but everyone finished strong and we regrouped over the refreshments!

Next Sunday we’ll be meeting at Triangle Park at 6:30am for an unofficial group run.  We’ll be doing about 8 miles again in preparation for 10 miles in June!  Good luck to those marathon clinic members doing the Hibiscus Half Marathon next Sunday!  And have a great trip to those who are going away for the Memorial Day weekend!  And Happy Birthday to Dr. Scaff next weekend too!!


White Group by Blair Hoashi

(Pace – 12:00 – 13:00 min. per mile)

Guru Sam and his crew keep our group members entertained, educated and injury free, which keeps drawing in the crowds – another 30 member contingent ran collectively for a scheduled 8 miler.

While the hot and sultry weather did not make it the most desirable morning in which to have an 8 mile jaunt, we all persevered – we hydrated often, slowed frequently and appropriately, and finished intact.   Staff leaders Guru Sam, Richard and Blair led the group through a slightly different route today to avoid some of the activities going on at the park.  After Triangle Park, we cut through the Kahala “suburbs” then proceeded on to the Kahala gas station.  On our return, we went up the golf course road then turned onto Farmer’s Road then back on track to our usual return route – total mileage 7.73 miles.  We also expended roughly 900 calories.  Teachers Glenda and husband Clyde, Gino, Azusa and son Joshua, “shy Bob”, Quen, Eric, Lisa, “senior stalwarts” (not older but experienced) Russell and Gary, Naho, Kumiko, Mayumi, Jaynie, Sue, newcomer Levi, Joy, Carol, Jolene (from Newfoundland), were some of members with us today.  As is usual, I did not get all of the member’s names but will keep trying.

Next week, since there is no official clinic, we will be at the park at 7:00 a.m. for an informal 8 mile run.  Please join us for a nice casual run to “celebrate” Memorial Day!

 Please keep up with your homework runs; our Sunday runs are going to get longer.

 If you are available, please plan to attend Dr. Scaff’s birthday bash at his residence on Monday!  We would all love to see you there! (Amazing how runners look so different in their “regular garb” vs. running attire; some runners are almost unrecognizable). 


Blue Group by Val Ogi:

(Pace – 12:30 – 13:30 min. per mile)

Today’s Blue group was small, Martha, Elena, David, Randy and Al.  We managed to average 12:49 per mile, although one downhill was clocked under 11 minutes. We got caught in several different groups and were trying to figure out how we got ahead of the white group, but yet were being passed by the beginning 13 minute paced group.  Oh well at least we had fun and we made it back to Kapiolani park for our first 8 miler.
We plan to meet at 7:30am next Sun for a 8 miler if anyone wants to join us.



Walkers by George Ushijima:

A larger group made our way through an unusually noticeable sea mist up Diamond Head road (or was it just vog)? It was really bright and sunny, but there was very little breeze. Must keep up the hydration, keep the fluids flowing. We made our way through 18th Ave. and down Elepaio going to Triangle Park and back towards Kapiolani. We heard the news of high surf on the south shore, so we took the detour along the walkway between the 2 parks on Diamond Head road to see the waves in action. No one got wet, but we saw the wave action. Then back to the park and some wonderful refreshments. No official practice next week, but George will be there @ 7:30 am on Sunday. Keep on walking.


 Sweet 15’s by Louis  Crompton:

Green 15 left the park with several newcomers today -18 in all.   By the time we got to the water fountains going up DH Road, 5 opted to join Sweet 16 or Walking Group. The remaining 13 followed our brisk walking pace for a 7.0 miler.  We returned to the park in 1 hr 44 min – that’s an overall time of 14.86 min / mile.  Excellent training session today…  hill work with good team grouping – just a slight spread as we neared the finish, and one young newcomer jogging past our leader in about the last 60′; she must have really wanted the first pick from the goodies waiting for us in the shade.    We’re in and out of those water “slowdowns” (we don’t call them stops) along the route.  We’ve been training for marathon day from the onset of the clinic and we continue to be on track for a 15 min / mile finish; look for the Green 15 team coming under the finish banner in 6 1/2 hrs.    DO – two training sessions during the week of one hour each.  Sunday session is “harder” when you don’t do your homework.  Do I hear an Amen?

Next Sunday, May 26, Green 15 leader will be at the starting gate, regular time, regular place…  plan is 7.5 miles or almost to Aloha Gas Station…  saving that milestone spot for June.   Thanks to all in the clinic who inquired about Bailey… she’s smiling and only out temporarily – wearing her hand cast.  Uneven pavement is nasty and unbiased – be careful.  See you Sunday… Aloha!


Golden 14’s by Dean Takashige:

The sun was up early and with little to no breeze. You could tell early that it was going to be WARM.

Dean led the group of 15 or so, and dispersed through the line up were Lisa, Sandra, Norm Jason and eventually Gail, once she found the group.

This was our Aloha run with Thomas as he is moving to the mainland, Boulder to be exact on Monday. We all wish him well and will be expecting him to join us in December.

For a change the group ran up Monserrat Ave staying on the shady right side at least till we ran out of sidewalk. We ran a brisk 14 minute pace to the first water stop at the corner of 18th Ave.

Our goal was 7 miles. Along the way we stopped to drink the ice cold water out of the cooler on Kahala Ave and proceeded on to Kahala Park, Which will be one of our regular stops from June going forward.

Plans changed and we headed for the Beer cave, to cool off not drink beer -sorry, at the Aloha Gas station in Kahala.

We took a short break and headed back, we Ran back on Kahala Ave and then cut through the neighborhood via Pui Panini back to Triangle park, we were at 5 miles so we were on track to make our 7 miles.

Everyone was had a nice exchange of thoughts and questions about the Marathon.

For example – If we are running a 14 minute pace then… ; this led into a discussion of Marathon morning logistics. Good question and we will cover this more as time goes on.

The short answer is ; Although this is our training pace on Marathon morning we will be slowing it down to about 16 minute per mile, as will be covered later, this is a negative split strategy which we run the first half slower than the second. We will run the marathon as a group – we will meet in the morning, merge into the starting line as a group and run the first half of the marathon as a group. At that point you decide, depending on how you feel if you want to speed up slow down or continue at the same pace.

We ran 7.28 miles, was on the road 2 hours and 14 minutes and burned 695 calories.

Next Sunday the 14’s will meet at the park at 7:30 AM.



Da Comment Corner:

“Running on Empty”:

I am sure many runners could relate to Jackson Browne’s lyrics today- it was a very hot and sultry.  Running on mornings like this reminds us to make sure we hydrate properly.  For many of us, the effects of the morning’s run will be felt later that night or the next day.    As we approach summer, carrying a water bottle with an energy drink might be the difference in having a great run or just “running on empty”.


See you at Doc’s birthday party!


See you at the water stops,