Blair’s Weekly Update 08-18-2013

No talk by Dr. Scaff this week due to the Bus Run.

Second Bus Run:

Although only 130 members had signed up, 160 runners boarded two Robert’s school buses for the second Bus Run of the year. While we were packed in very tight in both buses, the conversation and socialization flowed freely and abundantly. Most Beginners were dropped off at Maunalua Bay in Hawaii Kai, while Intermediate and Advanced runners departed from the traffic lights just past Sandy Beach. Thank you all for being so prompt and organized! Also, thanks to the many members who donated monies beyond the required $3 bus fare – much mahalos!!! Much mahalo to Robert’s drivers Delores and Chad for being so flexible and for taking such good care of us.

Our third and final bus run is scheduled for October 13th. The furthest drop off point will be at Makapuu Point (very close to Sea Life Park – mileage approximately 15 miles). It gives runners a chance to run along the eastern coastline (a route not normally run) and also become more familiar with the second half of the actual marathon route. Again, water bottles are highly recommended as the water stops are few and far in between. A signup sheet will be posted soon so please sign up.

Group Reports:

Advanced Group by David FitzPatrick:

(Pace – <9:00 per mile pace)

Hi folks! The advanced group goal is to run the marathon under 4 hours which is a 9 min/mile pace or faster. Bus run this week went well and we returning next week to the second beach park to resume the 16 mile workouts. All are welcome

Pink Group by Rosie Adam-Terem

(Pace 10:00 – 11:00 minutes per mile)

The Pinks should henceforth be known as the DAWN PATROL because most of the Pink runners like to start really early and run TO the park to join the clinic for Dr Scaff’s talk. Carl and Lauren are the mainstays of the group. Bill has been helping out with disaster relief efforts in Arizona. Amanda is not running long distances this year, and Rosie has been dealing with injuries that slowed down her preparation for the Marathon du Medoc in France. However, she hopes to be there on September 7th ready for the wine-tasting reward on the day after.

The Pink group should be running 14 miles through August, and start on 16-milers in September.

Grey Group by Ivie Kumura:

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

Twenty Grays piled onto crowded school buses for the trip out Kalanianaole Highway to Kealahou St. in Hawaii Kai. The Gray(t) Group included Ivie, Andy, Ron, John, Rob, Donna, Christine, Marisol, Emily, Rhonda, Tracie, Dolly, Ben, Jeanette, Matt, Bill, Lien, Izumi and first timer, Sandy. We were joined (off and on) by 3.5 runners – Hao, and Sol and their daughter, in baby jogger. Many thanks to Dr. Rob and Donna for setting up a refreshment stop on Hawaii Kai Dr.!! One of group described the stop as very “007” – we stop at an unmarked car by the road and get what we need to finish the job. The drinks were not shaken or stirred – just on ice. Anyway, it was a nice break!

We also appreciate Nelson’s oasis! We sure had the hot sun on our backs, and at mile 6.5, this was a refreshing welcome.

We did the Kahala Ave. route this week and the group did a pretty good job of staying single file with oncoming traffic. We made it as a group to Triangle Park then strung out for the marathon finish at the Queen Kapiolani statue. Donna was right, the Queen moved a little further this week, “strive to reach the highest.” Great job, everyone!

I felt the dehydration today, and pain in the balls of my feet with my Vibrams. Within 3 hours the pain dissipated, so hopefully the pain meant my adaptation to the mileage and hills in Vibrams. Do your training runs include hills? Hopefully, we will master the hills, so yes, as we meet the challenge of Kahala and Diamond Head during the marathon, we will greet the hills, with, “bring it on”.

You should be hydrating yourselves at the least the day prior to your long run, and during the run. Urinating within 2 hours post-run is a good indication you did well with hydration and gauge this with how you are feeling.

After the run a number of us went for shave ice – YUM!!! Killer flavors! Bubblegum and Cherry, Coffee and chocolate, Lychee, Passion Fruit, etc! Some of us had ice cream on the bottom.

August Schedule
August 11th – 13.5 miles (we did not include Kilauea Ave Hill) Garmin Stats:Distance: 13.5 miles Running Time: 2:22:26, Elapsed Time: 2:57:15 Average Pace: 10:33, overall pace 12:18 1,665 calories
August 18th – 13.5 miles Running Time: 2:22:58 Pace: 10:37 Calories: 1907, up to 13.7 miles Running Time: 2:56 1577 calories
August 25th – 14.5 miles We will do Kilauea Avenue Hill. Marathon finish, again?

Silver Group by Lynnae Lee, Tony Padua and John Lau:

(Pace – 11:00 – 12:00 min. per mile)

There were 20 Silverados in attendance today for our second bus run of the season. The regulars included: Carl, Dawn, Gavin, Hiroshi, Irene, Jimmy, Joe3, John, Jun L., Scott & Shane, New Scott, Sun Hee, Moon, and Lynnae. Special appearances were made by Ken, Terri, Kim, and former-Silverado Mindy. We started out from Sandy Beach, going past the golf course and down the hill. Tony lead our group through a short detour along Lunalilo Home Road and back to Kamiloiki Elementary School. The super slow drinking fountain allowed the group extra rest time, which was much needed for the sprint Tony had us doing as we started out towards Kalanianole Hwy (at least we were in the shade). Admittedly, Tony blames it on his not-so-smart GPS smart phone. Mahalo to gout-free Jun L. for his super sprint to catch up to Tony and slow him down.

It was quickly evident that today’s run was going to be a scorcher, and we made sure to stop for water refills as much as possible. At Koko Marina Carl received a big Silverado cheer upon his discovery of a working water fountain at the 76 gas station. That water fountain was dedicated to Valerio Nolasco, a formidable runner in his days, and for which the Val Nolasco half marathon is named in his honor. (It is the 5th and final race in the Marathon Readiness Series, held in November.) The group did a good job keeping spirits high and encouraging each other in the heat. We refused to let Scott Shane catch the bus from Koko Marina – Rule: no injury, no bus ride. The group took a break as we crossed the bridge just before reaching Roy’s restaurant, taking in the cool breezes.

A big mahalo to Nelson for sticking around till we got there, as we were the last group of the bus run to pay Nelson’s Oasis a visit.  The pretzels and ice cold Gatorade were refreshing! Lynnae shared her marathon tip about porta-potty locations. You’re gonna have to go at some time during the 5 hours, so why not add it to your marathon plan?  Some other highlights — cooling off in the beer cave at the Kahala gas station, going straight back to Kahala gas station instead of cutting through the neighborhood, and Jun L.’s Titanium music to push us up Diamond Head.

Our group dwindled to 18 by the time we got back to Diamond Head. Lucky Irene left us early at Triangle Park, as she got a ride at home from her husband Daniel who even picked up lunch for her! We missed several other Silverado regulars and hope to see them in the coming weeks.

It was really good hearing from everybody during the run – if there was a bike, a car, or the need to run single file – the Silverados made sure to communicate this all throughout the line. Congrats to Tony for FINALLY doing a complete run with the Silvers, instead of slowing to a walk around mile 10-11. We’re so glad you’re fully healed and in peak shape! Humble Tony credits this accomplishment to our great group of runners.

Today was definitely an endurance run for us as we had planned on running 14 miles. The Silver group completed 15 miles and despite tired legs toward the end, everyone finished. Great job! Though the distance was long and the heat was oppressing, the Silverado team spirit kept us pressing on back to base one mile at a time. Plus, it helped to have frequent breezes and trade winds gently blowing against our backs to nudge us home.

Teal Group by Jann Kadowaki:

(Pace 11:30 – 12:30 minutes per mile)

This past Sunday was our 2nd bus run! 13 of us – Gary, Russ, Ivan, Marissa, Ben, Hyurn, Shelley, Grace, Lianne, Devan, Martha, Sandra and I started our trek from the Sandy Beach drop off point. We had an exciting start with some close call bathroom emergencies, but everyone made it ok! Good thing we had Devan helping us navigate the route, otherwise we would have ended up taking a longer route and I may have gotten us lost. Ben gained speed to meet up with one of the faster groups leaving us with 12 Teal Group-ers.  Once on Kalanianaole, we had our 2nd water stop on Bay Street then continued back on our normal route to the park. It was a super scorcher! Thank goodness for Nelson and his Oasis!! Everyone was sooo happy to see Nelson who was so kind in treating us to some icy cold Gatorade and snacks. Thank you Nelson!! We said goodbye to Gary who had already ran to Kapiolani park and then caught the bus back out and was so kind to give Lianne and Sam a ride back to the park. We had a fun surprise when they cheered us on later on our route. We all survived the hot run and finished as a group – although not all of us made it out unscathed/chaffed. According to my Garmin, we finished at about 13.32 miles (although others had us closer to 14 mi.) and our average pace including the walking after water stops was 12:10 min/mi. Awesome job everyone!

Next week we’ll be meeting back at our normal time and place – 6am at Wailupe Circle. Since it’s our last run of the month we’ll be including Kahala Ave on the way to Kapiolani Park. Next month we’ll be bumping it up to 16 miles. Be sure to get in your homework runs – see you all next Sunday!

White Group by Blair Hoashi:

(Pace – 12:00 – 13:00 min. per mile)

24 lively members started off from Kalama Valley and we all managed to finish in unison at our clinic start. We exchanged high fives as we crossed the finish line near the clinic banner – the high fives were well deserved today. It was hot and humid from the start and remained this way for most of our 13 mile trek. Energetic Bob, Francis, Masa, Russell, David, Joshua with mom Azusa, Marc, Elena, Jessica and daughter Sirena, Eric, Michael, May, Gin, Jainey, Queyn, were led by Guru Sam, Richard, and Blair. Jason, Mark, Mari and staff leader Val of the Blue group joined us as well. As usual, Nelson’s Oasis at the second beach park was greatly appreciated!

Thank you Sam for setting a nice easy going pace to start off with; it helped us to have enough energy in our tanks for our mileage back. (See Da Bus Run comments below).  Great Job to all! On to our 14 milers next week!

In the many years that Sam and I have led the group, this is the first time in many years that I can recall where most of the members are consistently in attendance with us on our Sunday runs. Throughout the years, our group gets decimated by members suffering numerous types of injuries. They are out for a few weeks or sometimes, never return to the group. The “critical” months in which this occurs is now.  I think it is a tribute to our current members for keeping up with their homework runs and not for overdoing one’s training; also, being very patient and relaxed on our Sunday runs adds to staying injury free. Congratulations! (I hope I don’t jinx the group.)

Beginners:

Sweet Sixteens by Cliff Hand:

Leader Cliff offered the Sweet Sixteen’s the option of getting off the bus at Hawaii Kai for the 11-mile trek back to the park or going all the way to Sandy Beach for 13 miles. Almost all of us, Dan, Dat, Chien-Wen, Laurel, Linda, Lynn-1, Lynn 2, Jim, and Roanne chose 13 for a look at the outer reaches of the marathon route. We welcomed back Sherry, a 2012 alumna, and two more walkers who have been with us for a while but not long enough for me to learn the names.

A special thanks to Nelson for keeping his Kawai Kui oasis open for us, almost always the last group in. Somehow we seemed to need it more than usual today. It must have been hotter than usual, but no complaints reached my ears.

Green 15’s by Louis Crompton:

Green 15 enjoyed the fun day today… glad everyone arrived early so we could leave 0730; but 3 in a kiddie seat? We had two new faces today – “what’s-his-name” only told us he ran the marathon in 5 hrs… OK… that’s a decent pace, quicker than our leisurely 15 group but he stayed with us and made tracks on Kahala Av… come back and tell us your name… repeat today’s exercise and you’re sure to have a negative split weekly. Other green first timer was Pam, as in the cooking oil, and she was cooking today… along with the rest of our gang of 12. We did the HK loop and marathon finish so overall distance was 11.38 miles in an overall time of 2-49-45 for a 14.9 m/m pace. Well, could have been quicker, but we were surprised with a few goodies by none other than UNCLE SAM – yeah, you’ve seen him lead Waikiki and Kahala parades… that guy. Would’ve been unpatriotic not to stop for Uncle Sam. Thank you Darrell for the pleasant surprise. And a second surprise by the “oasis” being open for business – thanks from us green ones. Next Sunday Green Team will do it’s first group 1/2 marathon… sounds like 3.25 hrs if you have an appt. Should be doing about 30 mi total for the week by now, don’t slacken. Aloha.

Golden 14’s by Dean Takashige:

We had a very successful second bus run. We departed Kapiolani Park a couple minutes after 7:30 AM. We got off at the first stop at Maunalua Bay Beach Park. We had a group of 22 runners and I was assisted by Lisa, Lehua, Derby and Cindy as we started our run on Hawaii Kai drive and completed the loop coming back on Keahole drive to K highway then started our return trip to Kapiolani Park.

Along the route I pointed out landmarks to keep track of where you are on the course, which included the 13.1 mile half way point. A big Mahalo to Neslon for his refreshments at Kawaikui Park which will be September’s turn around point. I ended up being another very warm day. We ran 11.41 miles in 3 hours and 25 minutes and burned 1,038 calories. Keep up with your homework and see you next Sunday.

Da Comment Corner:

32nd Annual Windward Half Marathon:

Slated for Sunday, Sept 8 to benefit the Boys and Girls Club of Hawaii; it is coordinated and run by volunteers and all proceeds go directly to operations that support the 90+ kids that come to the clubhouse daily.

HMC members get a $5 registration discount; members can register on Active.com and use a set up promo code hnl13 that would give them the $5 discount.

Please call Heather Knox at 808-791-4453 for more info.

Da Bus Run:

Congrats to all of the finishers of our second Bus Run! As I gleaned from the various groups’ comments, many leaders mentioned how difficult the run was and how dehydration had an effect on many runners. Our bus run treks are a little different than our usual Sunday runs – a bit of a quickened pace at the beginning (it gets rid of our pent up energy from the bus ride), a different terrain, the longer distance between the beginning water stops, and the late morning heat create a situation where dehydration can occur readily and fatigue set in earlier than usual. For many, the actual marathon experience will be similar.

Our third and final Bus Run is scheduled for October 13.

Stay injury free!

See you at the water stops,

Blair