Blair’s Weekly Update 08-25-2013

Doc’s Talk can be seen and heard in its entirety at our website honolulumarathonclinic.org.

Table Duty:

Thanks to Dr. Rob, Donna, Joe and Lance for the great fruits, food and drinks at table duty. The watermelon was delicious!   The Grey group rules!

No Official Clinic this coming Sunday Due to Labor Day Weekend:

Please check your group reports to see if you are meeting this Sunday and at what time.

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 recommended as the water stops are few and far in between. A signup sheet will be posted so please sign up ASAP.

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. Setomi, Nancy, Romeo, Les and I were joined by John W. an experienced Boston qualifier and had a nice run inbound. After a warm-up, we ran 16 miles at about a 8:30 min/mile pace. Outbound, John V. joined us. Next week, same workout: meeting at the second beach park to resume the 16-mile workouts.  

Grey Group by Ivie Kumura:

(Pace – 10:30 – 11:30 min. per mile)

Piers, Ivie and Ron led 16 Gray(t)s out of the park including John, Christine, Emily, Marisol, Sandy, Trinh, Lien, Bill, Tracie, Miki, Michael, Steve, Matt, Sandy and Izumi. Sandy left us at Aloha Gas to return to the park and 13 of us went up Kilauea Hill to the top – congratulations to everyone for a job well done! We then headed for the first beach park (Wailupe Beach Park) where we split into two groups – one led by John who took about half the group on out to Nelson’s Oasis (16 miles) and the other led by Ivie and Ron who headed back to the Park via the marathon finish route (14 miles). Many thanks to Ivie for buying Gatorade at the Aloha Gas station for everyone!

For anyone who is unsure of the value of water and gels: When I came down Kilauea Hill I was starting to feel very thirsty and fatigued. I wasn’t even sure I would finish the run. I took a gel and drank 24 oz.of water and sport drink while at Aloha Gas, then another gel and another 24 oz. of water at Wialupe Beach Park. On the return trip I was starting to feel better.  Another 24 oz. of fluids at Aloha Gas on the return as well as another 8 oz on the run down Kahala Ave.  At Triangle Park another 24 oz. before heading to the finish feeling pretty good!  It may sound like a lot of fluid to consume but I needed and used every drop of it. BTW, I can tell you exactly how much I drank because I carry water bottles and, instead of drinking directly from a water fountain, I use the fountain to fill the bottles.  The Point: If you are starting to feel thirsty near the end of these long runs on hot days, bump up your fluid consumption at each water stop.  Don’t worry about the folks standing in line behind you – drink!  We’ll wait.

Garmin Stats (for the 14 mile group): Running Time: 2:30:03  Average Pace: 10:49

Distance: 13.9 miles

September Schedule:

September 1 – Don’t forget: No clinic next Sunday.  – Unofficial Run, 10-miler Tantalus. Gray’s will meet at 7:30 a.m. at Makiki Pumping Station (where Makiki Heights Drive meets Makiki Street), a small park for a Tantalus Run. It is 5 steep miles and 5 miles down. BRING HYDRATION, no water stops along the way, residential area.

September 8 – 14 miles

Silver Group by Lynnae Lee:

(Pace – 11:00 – 12:00 min. per mile)

Lynnae started out leading 17 Silverados today for a 14-miler to Nelson’s Oasis and back.  Our group consisted of all regulars: Carl, Dawn, Hiroshi, Irene, Jimmy, Joe3, John, Scott & Shane, Sun Hee, Moon, and Tony.  It was great to see Joe & Tavi back from vacation/work/injury, and Evelyn & Kam back from their travels. By the time we started back on the return, our group had dwindled to 12. It’s good to see the Silvers adjusting to their own personal fitness levels.  It’s so difficult to stay in shape when you’re traveling/injured, so you have to make sure you come back gradually. In pursuit of a “true 14” run, Lynnae kept us on track as we zipped past the Kahala gas station having earlier visited Jimmy’s P-stop. The weather was breezy and mostly cloudy till we arrived at the turnaround spot, then later turned warm and sunny with intermittent breezes. The group elected to take the tougher route and returned via Kahala Avenue. Sun Hee, Moon, and Joe3 led the group back from Triangle Park, while Lynnae and Tony took the sweeper positions, marveling at the wonderful progress the Silverados have made so far. A happy belated birthday to this week’s table duty helper, Speedy Joe, who proudly announced that he is 26 again! Mahalo for the great buffet of snacks!

Stats:  14.01 miles in 2:41 running time, 11-11:29 pace. Total time: ~3:10.  (Most of the group finished earlier than this.)  Calories: ~1,173 for women, and ~1,800 for men.

Running Tips: This is the toughest period of training because of the hot conditions and high mileage. You’ll learn a lot about your body, so listen carefully. Focus on hydration and replenishment. Consider hydrating the night prior (important for races). As a general rule, you should drink half of your weight in ounces daily. Replenishment is now a necessity for our long runs, and fortunately there are plenty of yummy options to choose from (ie. gels, gummies, pretzels, fruit, honey, and mustard).  Let’s develop good habits so our time on the road can be enjoyable.

Homework: Total weekly mileage should be between 28-30 miles. For those racing next week, Friday and Saturday should be rest days.

Upcoming:

September 1: No official clinic and Nelson’s Oasis will be on break. Wishing all the HMCers in the Marathon Readiness series a good race next week. You’re in peak condition for this race. Be sure to say “hi” as you pass me on the course.

September 2 [Labor Day]: Tantalus 10-mile run in honor of M.I.A. staff leader, Alberto. 6:30 am. All HMCers are welcome.  Meet at the bottom of the Makiki pumping station, where Makiki Street, Makiki Heights Drive and Round Top Drive intersect. 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, 20 oz minimum. 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. Have fun and enjoy the views from the top!

Enjoy your Labor Day weekend!

Teal Group by Jann Kadowaki:

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

Teal Group was back to their normal start time of 6am this past Sunday and it was soo much cooler! We started with 9 runners, Gary, Russ, Ivan, Shelley, Emily, Devan, Martha, Sandra, and myself. We began our trek out to 2nd Beach Park and then on our turn around, Marissa, Hyurn, and Ben caught up with us. As we headed down to Kahala Ave., Emily broke off from us to do Farmers Rd. while the rest of us went on to the long Kahala Ave. stretch for our last 14-miler of the month. At Triangle Park, I parted ways with the group but was lucky to meet up with Nelson who was really nice and ran back to 2nd Beach Park with me – I think I was pushed to new speedy limits! Thank you for that and for the awesome Gatorade!  Marissa filled me in that people took turns leading the group to Kapiolani Park and back out to Wailupe Circle – thank you Martha, Russ, and Ivan! It sounded like our group varied in speed a bit, but everyone finished just shy of 14 miles. Great job!! I think we’re all starting to feel the challenge of our long Sunday runs. Since we’re running a lot farther now, it’s important that everyone does at least 2 homework runs and is upping their mileage if they haven’t yet.

I believe we’re having an unofficial Teal Group Run since next Monday is a holiday – so if anyone wants to meet, I’m planning to start at our normal time of 6am next Sunday at Wailupe Circle and will run between 14-16 miles. Hope to see you next weekend!

White Group by Blair Hoashi:

(Pace – 12:00 – 13:00 min. per mile)

Staff leaders Guru Sam, Dwight and Blair led a group of 22 energetic and motivated runners this morning. A rousing rendition of “Happy Birthday” awakened our “inner enthusiasm and spirit” as we embarked on our first 14-miler. (By the way, I have discount coupons for voice lessons available. Just kidding, the warmth and depth of everyone’s vocal energies were greatly appreciated).

Sam and Dwight (still recovering from his injury) turned around with a few members at the Kahala gas station but the remaining 16 ran in smooth unison to the second beach park (our 14 mile turnaround point) and back to our clinic start. Of course, we partook of Nelson’s Oasis at the second beach park turnaround. Thank you again, Nelson!!

The heat was oppressive so we made sure to stop at each water stop with longer walking breaks in between. Despite the stifling weather, we all managed to finish together full of positive energy and spirit. Great job!! Congratulations to Bob, Russell, Michael, Jin, Jainey, Elena, Sean, Mayumi (back from Japan), Masa, David, Marc, Joshua, Azusa, Rebecca, Jessica and 11 year old, Sirena, Quen, Lisa, Ming, Jolene, and a few others.

Next Sunday – Labor Day Sunday (no official clinic):

Our group will be meeting at the clinic start location at 7:00 a.m. for a 14-mile run. Please join us!

Beginners:

 Walkers by George Ushijima:

A very small group of us went out to Wailupe Park. It was a very nice day that was capped off with a wonderful refreshment table at the end. Next week there will be no official Sunday run as it will be the Labor Day weekend. Roger and George will still be there at 7:30 to go on a little walk to the 2nd beach park, Kawaikui (14 miles). Parking might be a challenge at Kapiolani, so George will be parking at Triangle Park and walking in. Keep on walking

Green 15’s by Louis Crompton:

Green 15 had a delightful day in the aina … relatively cool, breezy and a little overcast… Great day for a 1/2 marathon. We left the park with 12 in tow… a little apprehensive actually – no medical staff on board today, but we went out anyway and stayed safe. Visited Nelson’s Oasis – we really appreciate that stop. Some, and you know da kine, didn’t hang around to talk story… concerned about a quick turnaround time? Maybe to go see the topless “demonstrators” at Kuhio Beach? They left “early” and finished a tad ahead of us friendly slowpokes… fancy watch sez we did 13.2 miles in 3 hr 19 min which results in a 15.09 min/mi pace… that’s why we call it the Green 15. After six months of practice, we continue on a track to finish the marathon in 6.5 hrs at our 15 min / mi overall pace. Good job everyone! Sunday Sep 1 Green 15 WILL have an informal run about 1/2 mile more distance … be at the park 0730 – be sure to bring your liquids and snacks. Expect a couple less people since there is a 20K out at Barber’s Point which some have already paid for [why pay for what you can do free with the clinic?]. Then Sunday the 8th is a windward 1/2 marathon that some have enrolled in. Continue your homework runs, try for 30+ miles weekly. See you Sunday… Aloha

 Golden 14’s by Dean Takashige:

Sunday was nice and breezy, which helped offset the warm temp later in the morning. We had 17 at the Wailupe park turnaround. I was assisted by Lisa, lehua, Cindy, on our final 12 run for August. We had visiting friends from Japan, Aki znd Daiichi, who ran with us.

In addition to our Sunday runs during the week at least 2 days of at least an hour with a day in between. I stressed that don’t overdo your training. If you get injured at this point of your training you may not have enough time to recover.

We had a very successful run with everyone finishing the 12.2 miles. We were on the road 3 hours and 44 minutes and burned 1,060 calories.

Next week is an unofficial run. The 14’s will be starting out at 7 am from base. I should be three at, 6:40 am. If you have any questions contact me or one of the leaders. My email is dean.14s@nullgmail.com

Da Comment Corner:

Thanks from Mr. Han and family!

An 88 year old man who was taking a leisurely walk through the neighborhood fell face-first, flat onto the road and appeared dazed and confused while bleeding from the scrapes and scratches on his face. Luckily, for this gentleman, Willis, Val, Mayumi and others from the clinic were there to assist. Apparently, Mr. Han, age 88 who lives close by was taking his daily walk through the area and fell abruptly. An ambulance was called but Mr. Han refused treatment and insisted on walking back home. After much discussion (in Japanese) we deciphered that his home was still a bit far off so persuaded him to accept a ride. Upon dropping him off at his house, his wife and daughters were very appreciative to everyone for their help in getting Mr. Han back home and wished to express their heartfelt gratitude.

No formal clinic next Sunday so please check your group reports to find out if you are meeting on Sunday.

Stay injury free!

See you at the water stops,

Blair