Blair’s Weekly Update 06-23-2013

Bus Run:

165 runners participated in the first Bus Run of the year. Thanks to everyone for being so prompt and orderly. Extra mahalos go to the generous runners who donated more than the prescribed fare. Your generosity is very much appreciated. The three Robert’s school buses were filled with eager and anxious runners, and, at exactly 7:30 a.m. we all made our way to Maunalua Bay (Hawaii Kai boat landing). While some of the Intermediate and Advanced Groups took in the loop, the rest of the groups ran back directly – approximately 9 miles.

Again thanks everyone for being so diligent and orderly, and much thanks to all of the generous donors.

Next bus run scheduled for August roughly 13 miles from the Sandy Beach drop off.

Group Reports:

Red Group by Jeff Beard

(Pace (9:00 – 10:00 minutes per mile)

The Red Group went out with the Grey Group for our first bus run. We took the reverse Hawaii Kai loop to add 2 miles, and then ran the last 9 miles of the Marathon. This was a nice day to run, when the clouds were out and the wind was blowing, but when the sun came out and breeze died down a little, it was hot and humid! Once again, on days like today, it’s especially important to drink plenty of water – more than you think you need. The first part of the run was surprisingly easy – we started out slow and gradually picked up our pace. I struggled a bit coming up Kahala, but was able to finish strong with an average 9:45 running pace, and negative splits. Les (from the Advanced Group) led a handful of the speedier Greys on a fast run – they took off about half way through the Hawaii Kai loop, and never looked back – after the run, Les told me that they averaged a 8:45 pace. These people need to move up – if not to the Advanced Group, then to the Reds! Most of us will kick up to 12 miles in July – you may want to start next week (the 30th) – either way; get in those 20+ miles of homework runs

Grey Group by Ivie Kumura:

(Pace – 10:30 – 11:30 minutes per mile)

Andy, Byron and I de-boarded the bus, with 18 other Grey starters. We ended up as 3 different groups. Byron left us at mile 1. A faster paced group followed Les (advance runner). Thank you, Les for doing this, and sharing a fast, experienced runner’s tips from, former US customs agent. Great surveillance! Hope you are all recovering well, today, Monday. We broke up at mile 2 and 4 miles. Andy and I kept to the pace and slower, as I am recovering from a cold, and Andy just keeping to our Grey pace. Good to see Theresa, Lance, Colter, Christine, Matt, Marisol, Emily, Mindy. Wow, I really forgot who we all were!

Name of the game is injury prevention, so if your pacing and recovery is fine today, perhaps you are able to do a faster pacing group! We do have a Purple group, starting at 6 am. If you want to kick it up a notch, 6 a.m. is an option. One of the Purple staffers is Michael. By the way, Michael has made the connection with our councilman Stanley Ching requesting to fix the fountain at Triangle Park. This will be tended to immediately. Thank you, Michael! Nikki and I treated ourselves to Waiola Shaved Ice after the bus run. Another good refreshing treat is the Acai bowl at Michael’s Blue Hawaii Island Style!. Check it out! He also sells Dr. Scaff’s Your First Marathon book. Love running, so I can eat more! Not too much more, as I still have some weight to lose.

Per Runner’s World:
“The knee accounts for about half of all running injuries,” says Robert Gillanders, P.T., D.P.T., O.C.S., a physical therapist with Sports + Spinal Physical Therapy in Washington, D.C. “But knee problems are usually indicative of a weakness in the hips, glutes, and core. If those areas aren’t solid and able to stabilize you as your foot strikes, your knees take the brunt.” Gillanders is a fan of simple exercises you can do anywhere; here are four of his favorites that will downsize your risk of knee—or any other—running injury.

Wednesday run 5:30 p.m.: Ala Moana Magic Island. Ivie will not be there, but look for Brandon

Upcoming Runs:

6/15 – 12 miles with Kilauea Hill – bring water
6/22 – bus run with marathon finish ~ 11 miles – Average running pace: 10:30, total time: 2:08 distance 11.1, 11:53 Overall running pace (this was the slowest group).
6/29 – 12 miles with Kahala Avenue & marathon finish

Teal Group by Jann Kadowaki

(Pace 11:30 – 12:30 minutes per mile)

For this Sunday’s bus run we had 14 Teal Group runners. We were short one group leader, Norm , but Diane led the group on a 10.5-11 mile run that included the Hawaii Kai loop. We had Marissa, Gary, Russ, Lianne, Ivan, David, Jasmine, Carolyn, and welcomed Devan and Dean who usually frequent other groups, and were happy to have back Katie who had family visitors and Staciwho recovered from a ankle injury! It was a cooler run than our normal Sundays so we averaged a bit speedier pace than our normal 11:30-12min per mile pace. Gary took a “short cut” at the Hawaii Kai 7-11 and finished at one of the beach parks, while the rest of us continued on and finished all together. Our route included a stop on Bay Street, continuing on Kalanianaole, then onto Kealaolu Avenue, to Farmer’s Road., then back to the park. We were pleasantly surprised to be treated to the famous mango bread, thanks! Next week we’ll do our last 10 miler and will start doing 12 miles in July. Great job everyone on our first bus run for this season!

White Group by Blair Hoashi:

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

Another large contingent of runners made up our group today – 30 convivial members started off with us at Maunalua Bay and ended at Kapiolani Park. Our run was a 9-miler from Maunalua Bay back to our clinic start. Guru Sam led us through some side streets on the beach side of Kalanianaole Highway which gave us access to bathrooms, water and mangoes (on Bay Street). The side streets also gave access to more spacing for our large group so made it safer for us during the beginning portion of the run.

Guru Sam, Richard, and Blair led the group through the twists and turns of Sam’ s 9 mile “Adventure Run” (variety is the spice of life). Russell, Queyon, Jainy, Jin, Elena, Jolene, Bob, Eric, Lisa, Glenda, Clyde, Duane, Lisa, Dave,Gary, Azusa, Joahua, Keshona, Karen, Tom, Linda were a few of our members participating. (Don’t worry, I‘ll get to know all of you as our training progresses.)

Next week we maintain our ten miler with Kahala Avenue added in. We start our 12 milers in July.

Blue Group by Val Ogi:

(Pace 12:30 – 13:30 minutes per mile)

We had Martha, Sandra, Nathan, Jeanette and visitor Dolly from Maryland, she’s here for work for 3 months, so we hope she will join us on Sunday’s for a fun run.

We were excited to experience running one way back to Kapiolani Park. I pointed out all on the fire hydrants and uneven surfaces and trash cans that we didn’t have on any of our other runs. Jeanette, Dolly and I went back to the marathon finish line to make our total mileage 9.5 at a 12:30 pace. Martha, Sandra and Nathan continued their run around the zoo, sticking to their mantra, ” can’t do less than the week before” so insisted on doing 10 miles maintaining 12:30 pace, great job!!

Beginners:

Green 15’s by Louis Crompton:

Green 15 did it again… last week our 9-mile tour of familiar area included up & down Kilauea Avenue by KCC – now we can do 15 min/mi straight, up, or down, but that steep stretch of Kilauea is excluded… yet surprisingly our group finished overall in 2:14+. From the start today, Lou told the group of 14 we probably won’t finish at a 15 pace, but we’ll explore new surroundings and get familiar with the new territory. A couple members imbibed from the “holy water” fountain [turning over a new leaf or praying to survive the trek back?]; we made pit stops at the beach parks to use the facilities; slowed down to salute Kalani HS; ate snacks at our water stops; and finally passed under the imaginary Finish banner to practice our waving for the photos in December… and still managed to complete the 9-miler in 2:15:48… guess we have to cut down on length of time to use the facilities?? Great job by all – we could have held hands at the finish, nice tight grouping. Sixteen consecutive weeks of 15 minutes / mile overall pace – Green 15 folks remain on track for a 6.5-hour marathon finish – you’ve already done more than 1/3 the distance at a 15 pace. Special mahalo to our caboose, Bailey , who warned us of small mobs over-taking us from the rear. Next week is June 30 and we don’t do 10 miles till July… so 9+ next Sunday, and we won’t do Kilauea @ KCC unless you ask… hill work is good… majority rules. Do homework! Aloha

Golden 14’s by Norm Uyeda:

Gail, Lehua and Norm led the Golden 14s on a 9-mile bus run / familiarization run today. We were dropped off at Hawaii Kai and made our way back to Kapiolani Park while running along the actual Honolulu Marathon route. The landmarks were pointed out (McDonalds, KFC, Holy Trinity and the Hawaii Kai condo) in order to familiarize the runners with the territory. Knowing the landmarks and where you are in relation to the course will help on marathon morning in December. Over the course of this year’s training, we will cover every inch of the actual marathon course so that no one should have the feeling of being lost in unfamiliar surroundings. Next week will be our last 8-mile run – it will probably be a “long” 8 depending on the weather. July will usher in our 10 mile Sundays. You need to do your homework as the mileage is getting serious

Lucky 13’s by Chris Isham:

Chris, Derby and Ed took the Lucky 13s on their first bus run which focused on the last 9 miles of the marathon. The group, consisting of Madonna, Tanya, Bill, Ed, Mike, Jason, Laurie and Cherese did a fantastic job starting out at Maunalua Bay running at a 12:45 pace and keeping it tight all the way back to Kapiolani Park. Great job by all of you! Keep up the good work and continue to do your homework this week. Run two (2) additional runs at 6 miles each. Starting in July, we will be increasing our Sunday run to 10 miles. Also, please hydrate! We went approximated 3 miles without water between the gas station and the top of Diamond Head. As we don’t know when the water points will be fixed, now is the time to consider running with a water belt or some other device to carry water or electrolytes.

A question was asked regarding Side Stitches and here is an excerpt tip – Training: why do I get side-aches when I run?
http://running-advice.com/blog/?p=455

Here are a couple of things that you can do to help: First, become a belly breather – concentrate on taking deep breaths and expanding your belly when you breathe. You can practice this by laying on the couch with a book or magazine on your stomach and lifting it up and down as you breathe. If you breathe shallowly with just your lungs, you won’t see your belly moving in and out as much. Belly breathing not only helps with side-aches, but also puts more air in your lungs, giving you more oxygen with each breath.

Da Comment Corner:

Blue Moon:

According to Peter , there actually is a “Blue Moon”. It occurred in the early morning hours of June 23, 2013.

Have a safe and enjoyable week!

See you at the water stops,

Blair