Blair’s Weekly Update 06-16-2013

Doc’s Report:

Doc spoke about running injuries and its usual cause – overtraining.

Table Duty:

Special thanks to Steve and wife, Debbie for doing such a great job at table duty! Debbie’s chili and rice was a perfect complement to the rest of the great food and drinks! Board member Steve takes care of scheduling table duty for our clinic; thanks for doing such a great job!

Bus run:

$3 fare and need to be at clinic start at 7:15; boarding starts promptly after quick announcements so please be on time. Please check with your group leader to see how far you will be running.

Happy Father’s Day!

Group Reports:

Advanced Group by David Fitzpatrick:

(Pace < 9 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. Les, Jean, Nancy, and I ran inbound at a steady 8:45 min/mile pace. We did some informal intervals outbound from Kapiolani Park. Bus run next week. Reminder: the 10% rule applies to distance and intensity. Feeling good and over training can lead to injury :0)

Silver Group by Lynnae Lee:

(Pace – 11:00 – 12:00 min. per mile)

For this Father’s Day, volunteer staff leaders Paris and Tony took the day off, so Lynnae led a group of 16 Silverados for a 10-mile run to the tall fire hydrant at Waiholo/Laukahi and back. Amongst the starters were: Joe & Tavi, Sun Hee, Kevin, John, Speedy Joe, Karl, Kerry, Irene, Eunice, Dayna, Dawn and New Scott. It was a beautiful day for a run – there was good cloud cover and steady breezes. This was a special Father’s Day for Scott, who was accompanied by his son for their first full run with the Silvers. We hope this will be the first of many father-son runs. We met up with Evelyn & Kam at Kaimuki Intermediate for about .3 miles. Since Evelyn’s feeling under the weather, they were doing a short 6 miles. It seems that several Silverados have either just returned from illness, or are recovering, so please be careful. We were pleasantly surprised to see volunteer staff leader Ron (Gray group) a couple times along Kilauea Avenue, camera in hand, taking action shots as we passed by. (That’s one way to spend the time during injury.) Seeing him forced us into proper running form. After touching the tall fire hydrant, we “eagerly” attacked Kahala Avenue as good training for a strong marathon finish. Knowing Kahala Avenue is an advantage HMCers have, and we’ll be certain to pass many runners in the final 4 miles of the marathon. Due to the broken water facilities at Triangle Park, we detoured from Kahala Avenue to Aukai street, for an alternate water stop. Once we returned to the park, John led a small contingent (Tavi, Speedy Joe, Dawn, and Lynnae) to the Queen’s statue. Today’s group did great. In the end we completed 10.5+ miles in about 2 hours total.

At this stage, you should feel comfortable doing 10 miles. If not, then you have to examine your training and diet. Volunteer staff leader Jeff reminded the intermediate group that we should be doing a total of 20 miles each week. So after the Sunday long run, please be sure you’re doing 2 homework runs of 60 minutes minimum duration (~5 miles each) with a rest day in between. If you’re feeling drained or cramping after a long run, examine your hydration levels and supplement plan. Did you skip any water stops? What supplements did you use (ie. gummies, gels, pretzels)? Maybe you need to carry a sport drink. Remember, the salt you’re losing during the run must be replenished. We’re out there for 2 hours, and this will steadily increase, so experiment now with different supplements to find what works for you.

Upcoming: The first bus run is next week. Bring a water bottle, $3, and arrive by 7:15 a.m., or you will be left behind. The Silvers will include the Hawaii Kai Drive loop and some marathon day tips.

Running Tip: Listen to your body. If you’re sick or injured, take time out to recover and fully heal. Don’t make it worse. There’s plenty of time to catch up on training. When you come back, go a shorter distance and/or a slower pace. Try one of the slower HMC groups before rejoining your group.

Community: The Friends of the Library of Hawaii is holding its 66th Annual book sale at McKinley High School Cafeteria starting Saturday, June 22, 2012 at 9 a.m. Event runs daily through June 30. This is one of the best recycling projects in the state, and all proceeds go back to support all 50 of Hawaii’s public libraries. Please stop by for great deals on used (and new) books, CDs, DVDs and more.

And finally, happy Father’s Day to all of the HMC fathers and grandfathers. Hope everyone was able to honor the fathers in their lives.

Teal Group by Jann Kadowaki:

(Pace 11:30 -12:30 min per mile)

We welcomed back group leader Diane on this Sunday’s run! She and Norm lead our group of 10 runners on just over a 10-mile journey. We had Ivan, Gary, Marissa, Allison, Lianne, Francis, and Betsy. We averaged closer to an 11:30 minute per mile pace on our run that included Kahala Avenue! We tried playing an alphabet game with different movies and shows to distract ourselves on the long stretch – and I think it worked for a lot of us. We were able to finish strong a team as a result! Next week is the bus run – don’t forget to be on time (7:15 a.m.) with your bus money! We plan to include the Hawaii Kai loop but will not include Kahala Avenue this time – so this should be around 10 miles. We’ll do one more 10-miler in June following the bus run and will bump it up to 12 miles for July. Keep up the awesome work Teal Group and see you next week

White Group by Blair Hoashi:

(Pace – 12:00 – 13:00 min. per mile)

Guru Sam, Richard and Blair led a group of 30 members on another run up Diamond Head, through the Kahala suburbs, onto Kalanianaole and back approximately 10 miles. The weather was very unpredictable as it switched back and forth between ideal (overcast with cool trade winds) and hot and sultry. We were fortunate that the trades blew for most of the run. While Sam ran back from the Kahala gas station with a few of the members, 22 went on to finish the 10-miler. Elena, Monica, Dave, Quen, Kumiko, Lisa, Eric, Bob, Janey, Azuha, son Joshua, Jolene, Danile and wife Rose, from Switzerland (who will be leaving for home this Friday), Al, Greg, 2 nursing students, and a few others, finished altogether after our ten-miler. Great job! We continue our 10-milers for the rest of the month (except next week; our bus run is a 9-miler). We will step it up to 12 miles next month so please continue your homework runs.

Bus run next week so please be prompt; let’s all meet at the start at 7:15 a.m. Buses promptly leave at 7:30 a.m.

By the way, Happy Father’s Day to all dads!

Blue Group by Val Yogi:

(pace 12:30 – 13;30 per mile)

We had Martha, Sandra, Lori and Nathan today. Martha and Sandra were determined to do 10 miles so they went around the zoo, but still wanted to make it home early to cook brunch for their husbands who are also Dad’s. They completed their run w/average pace of 12:30. Couple of us cut short but took our time and did 9.5 miles @13:39 pace. Everyone intends to do the bus run next week.


Green 15’s by Louis Compton

Green 15 had 13 members for the 9-mile trek today. We repeated last week’s 8.5 route except today turned left instead of right at 18th and Kilauea… wow, what a difference one “wrong” turn makes… and our Sherpa Guide Lou forgot to bring mountain climbing gear so we had scale that steep ascent hand over hand and foot over foot… but after we got that out of the way, the rest of the route looked familiar. We must have benefited from course familiarity and some trades as a tailwind because we finished in 2 hours 14 minutes 48 seconds. That’s 15 consecutive weeks at an overall 15 min / mile pace regardless of route – you guys & gals are doing great and on track for a marathon finish time of 6 hours 30-35 minutes. Today’s time is for us “slow” folks in the main group who finished very close together – a couple speed freaks upped their pace around triangle park and had an earlier choice of goodies at the finish. Thanks so much to the table duty crew for the home made ono chili surprise Next Sunday, remember to bring $3 [or a fiver] for fare on the charter buses – we plan to board about 7:15 a.m. and be gone by 7:30 a.m. After we exit the buses in Hawaii Kai parking lot, anyone bringing a small camera or their smartphone can take pictures of our Green 15 group with Diamond Head as tiny speck in the background – looks impressive to think we’re going to jog back all that way. We will follow the last 9 miles of the marathon course from HI Kai to Kapiolani Park. Bring water – Triangle Park fountains may still be inoperable. Do your homework drills – and don’t shy away from hill work during the week.

Golden 14’s by Norm Uyeda:

The Golden 14s went out for an 8.57 mile training run today. The trades were blowing and made the heat more bearable but it was (to me) still brutally hot at the end. Hopefully, December will find us in much cooler weather. Doc’s talk today emphasized a very important point – when you are feeling good is the most dangerous time. That is when you get hurt. That is when you over train. If this is your first marathon then you shouldn’t keep trying to get faster and faster. Save that for next year. Remember … we just want to finish. We can target PRs next year. Next week is the Bus Run. Come early. We (the Golden ones) will drop off at Hawaii Kai and head directly back to Kapiolani Park. Bus runs are invaluable in getting the first timers familiar with the landmarks and terrain. Running in familiar territory is much easier and cuts down on the anxiety. During the course of the training year we will cover every inch of the Honolulu Marathon.

Lucky 13’s by Deborah “Derby” Linden

Great Father’s Day group with runners like Jason, Bill, Ed, Kaili and Madonna running at a good pace (12-13 minutes per miles). You know when the pace is good when you hear a lot of chit chatting. In the absence of our group leader, Chris Isham, thanks to staff members, Ed C. and Kali L. for stepping up to the plate. Watch out for those uneven sidewalks.

Da Comment Corner:

“Tough Running””

“Let’s go wimp”, I uttered to myself as I struggled to get through the first mile. (My language might have been a bit more “colorful” as I was experimenting with different “motivational methods” to get through a run when “all of the stars are not aligned in one’s favor for that perfect run”).

I slowed to a crawl and became the “wimpiest of wimps” when a little foot pain kicked in. “Should I start walking; where’s that water stop?” I thought.

After loosening my laces and stretching my calves, I managed to persevere and finish this seven mile run. Although the run was “not pretty” I did manage to finish so reasoned that my fragile ego was still intact and had defeated the “wimp” in me for yet another run.

Have a great week!

See you at the water stops,