Blair’s Weekly Update 09-08-2013

Dr. Scaff was traveling on the mainland and not available this morning.

Peter’s Advice:

I unfortunately caught only a bit of Peter’s announcements but the part I did hear was very pertinent and important – for most runners who are doing at least 12 miles and trying to keep up with their respective groups and maintain consistency, our “homework runs” are not just important but necessary. Let’s keep up our good “work habits” so our Sunday runs are fun and not too “stressful”. Also, our weekday runs give us mental confidence that we are capable of longer runs. There are many of us who are injured or otherwise incapacitated that cannot do the “homework” and in envy of those who are able to run consistently during the week.

Table Duty:

Thanks to staff leaders Lynnae, Gail and Alberto for doing such a great job at table duty! The PNB sandwiches were great and the watermelon so juicy and refreshing! Mahalo!!!

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. Nancy, Les, Satomi, Romeo and I had a nice 16 miles at about a 8:40 min/mile pace. Hoping Donis will be back soon as well. We’re going up to 18 mile workouts next week starting at 5:45 am from the Hawaii Kai boat ramp. We shall stop at the parks inbound so if anyone wants to join in they are always welcome. The main effort at this stage is to avoid injury, so be careful to hydrate and not over extend during the week. Thanks to the folks manning the aid station at the Kawaikui beach park.

Grey Group by Ivie Kumura, Andy Hignite and Ron Alford:

(Pace – 10:30 – 11:30 min. per mile)

Ivie, Andy, and Ron led about 20 Grays inlcuding John, Christine, Rob, Lance, Jeanette, Tracie, Steve, Rhonda, Izumi, Arden, Miki, Sandy, and newcomers: Dorothy (from New Orleans, Louisiana and Nobu back from Japan) into what seemed like the hottest day so far. Thanks to everyone for staying (mostly) in single file through the pedestrian traffic on Diamond Head and beyond! At Nelson’s Oasis, part of the group headed back to the park for a 14-mile run while the remainder of the group went on out to the church turn-around for a 16-mile total. Over the last three miles, the 16-mile group began to string out as those who were tolerating the heat motored on to the finish while others took walking breaks to cool down a little. We all made it back in fine shape to enjoy the cool refreshments provided! The lime-ade stand fundraiser for Kapiolani Women’s and Children Hospital was such a welcome, set up 3 brothers down Waiholo loop. This is a good time to remind everyone about the hazards of overheating – don’t push through it, slow down or stop to cool off. My experience: I wasn’t particularly tired or winded but I got extremely overheated so I walked from Triangle Park for about a half mile, drinking water and splashing some on my head and neck to cool off. Once I was cooled down I resumed the run at a moderate pace and finished feeling good – heat exhaustion is not a good training tool!

Silver Group by Lynnae Lee:

(Pace – 11:00 – 12:00 min. per mile)

New month, new distance… Tony lead a group of about 16 Silverados today for their first 16-miler to the church on Kalanianaole and back. The group consisted of: Dawn, Evelyn & Kam, Gavin, Hiroshi, Jimmy, Joe & Tavi , Joe3, John, Jun, Scott & Shane, Speedy Joe, and Ken. Today was hot, but there were fortunately breezes throughout. It’s nice that the group watches out for one another to make sure we all get through the route safely. Everyone looked good at the finish line. Great job everyone!

Running Tips: This is the toughest period of training because of the hot conditions and high mileage. Consider hydrating the night prior, and you may want to watch your diet the day before a long run. As a general rule, you should drink half of your weight in ounces daily. Replenishment is a necessity for our long runs. Water alone is insufficient. Test your body with one or a combo of the yummy options available (ie. gels, gummies, pretzels, fruit, honey, mustard???). Fine tune your replenishment now.

Homework: Total weekly mileage should be between 32-40 miles. If needed, take an extra rest day this week, or run short on Tuesday to allow for more recovery time. Your legs will thank you for it.

Upcoming: 16 mile runs throughout September. (And we’ll do a name quiz just for Tony.) J

Labor Day Weekend recap: Congrats to all the HMCers who ran in the RunnersHI 20K race (#2 in the Marathon Readiness Series). We were blessed with cool conditions for the Barbers Point area. Happy finishers included: John, Jun, Evelyn, Kam, Joe3, and Jimmy.

We had a fun group of 10 runners who trekked up Tantalus to celebrate Labor Day. The run was made extra special by Dawn and her hubby Jason, who drove the snack truck up the hill. We were super spoiled playing “chase the snack truck” throughout the route. Mahalo to them, Tony, and John for the wide array of yummy treats to make up the snack buffet at the end!

Enjoy your week and keep up the good work!

White Group by Blair Hoashi:

(Pace – 12:00 – 13:00 min. per mile)

Approximately 30 members were in attendance this morning for another 14 mile run. Guru Sam, Dwight and Blair led the large group; while a few turned around at various halfway points, 24 members persevered through the heat and elements to finish the tough 14 miler. Special thanks to Bob, who did an outstanding job in leading the large group back through Triangle Park. (Remember Bob, after the marathon [your first], the job is yours permanently). Congratulations to our regulars Russell, Azusa, son Joshua, Jessica and 11 year old, Sirena, Mayumi, Kumiko, Naho, Elena, Francis, Quen, Jin, janey, Lisa, Mark (from the Blue Group; thank for the lemonade!), Shawn, Michael, May, Marcia, Masa, Eric, Ming, David, and a few others who I might have missed. Blue Group leaders Val and Andy were with us for a bit as well. Congratulations to everyone who completed the 14 miler – your diligence and dedication will be rewarded handsomely in your marathon.

Special thanks again to Nelson and his Purple assistants for the “Oasis” at the second beach park.

We will do our final 14 miler this coming Sunday (including Kahala Avenue) with our first 16 miler scheduled for the following week. Let’s keep up with our homework runs.

Beginners:

Buff Walkers by George Ushijima:

It’s September, that’s 14 miles to Kawaikui park and back. There was a nice breeze for the 6 of us who were making the trek to the 2nd beach park. We were greeted there by Nelson and his wonderful oasis, much mahalos for the refreshments. Going back, we all were looking forward to our practice walks during the week and the 16 mile Sundays next month.
Keep on walking

Sweet 16”s by Cliff Hand:

9/1/13 A hardy band of regulars, Lynns 1&2, Dan, Isaac, Joanne, Linda, Joyce, John, Dat accompanied Cliff for the season’s first 14 miler. Hot, but the breeze and the 45-minute earlier start helped to make it tolerable. Thanks to Joyce we tried a new route mauka of Kalaniana`ole Highway. This turned out to be a welcome relief from the traffic noise. One block short of Wailupe Park (at Wa`a St.), we returned to the highway, if not rested at least ready to go the next mile to our 14 mile turnaround point. Good job, all!

9/9/13 We exceeded the first formal 14-mile goal by a full 0.1 mile. Cliff, Lynn-2, Dan, Joanne, Linda, Jim, Kiwi John, and Roanne used the neighborhoods both mauka and makai of the highway to enjoy the noise-free peace and quiet to be found there, while increasing the distance only slightly. (That’s where that 0.1 mile came from.) We welcomed newcomer Tanya, who had no difficulty with the distance. Regulars Lynn-1 and Laurel started out early, pleading a crowded Sunday schedule.

Green 15’s by Louis Crompton:

Green 15 had a great informal run while nobody was looking on Sunday, Sep 1… 13.8 miles under excellent conditions… actually our fastest pace of the year and it didn’t seem like we were going that “fast”… no complaints and we all finished strong… we missed our 15 min/mi pace by averaging less than 14 overall. Our target is to stay at 15 overall and finish the marathon in 6.5 hrs – healthy and with energy to spare. To show how different our men and women are – last Sunday Miss Bailey woke early so she cleaned her house and left early for her run – definitely Venus. Today our MALE leader woke early, did not clean his house, did not leave early, but went back to sleep for an extra hour… is that Mars or not? Today our group of ten bumped up the distance to 14.2 miles by adding The Hill at KCC from 18 up to 15 down to 18 on Kilauea Ave and then continued the marathon route to BP2 [thank you / arrigato for the ice cold drinks at the oasis] and back via Kahala Ave. Weather reporter said the temp in Honolulu hit 90 this afternoon… WRONG… it felt like more than 90 about 1045 a.m. coming down Kahala! Despite the hill and despite the weather, Green 15 finished in 3 hr 32 min total time for a 14.9 min/mi overall pace – an excellent job by the whole group which finished quite close together. Next Sunday is a 14.6 mile outing, but no steep hill involved. Do your homework – and for those few who have schedule conflicts on upcoming Sundays – keep training – missed training runs will adversely affect your Sunday clinic performance. We’re doing 14 – 16 mile distances now, what might be termed serious distance; this is no time to let up on homework. Aloha

Golden 14’s by Dean Takashige:

This was another HOT Sunday. There was a breeze but still very hot.

We had a group of 17 at the 7.23 mile turn around at Kawaikui Park. I was assisted by Lisa and Jason.

Thanks to Nelson for providing refreshments at the Park.

We have been plagued by lots of injuries to our staff leaders this year both running and non-running related injuries which both prevents them from running. So everyone please take care as we are only 3 months away from the Marathon.

The runs are getting longer and the days are very hot, so train yourself to drink water at every water stop even if you don’t think you need it.
We did have a stumble and recover incident, but luckily no injuries.

We ran 13.97 miles in 4 hours and 19 minutes and burned 1315 calories.

Keep up with your homework and we will see you next Sunday

Da Comment Corner:

KA IWI COAST RUN & WALK:

Info by Dr. Rob Lipman

It is scheduled for Sunday, October 6 @ 0630 and held on Kalanianaole Highway, from Sandy Beach to the Maunalua Beach Park. As most of you know, this is a truly spectacular part of Oahu’s coast. For safety reasons, this is the part of Kalanianaole Hwy that we avoid on our bus runs. Both lanes of traffic will be closed from Sandy’s to Hanauma Bay. This has never been done for a sporting event before. Another unusual feature is that participants will be given a glass ball fishing float in addition to a tee shirt. The race is 4 miles. That doesn’t mean that individuals or groups from HMC can’t run another 10 miles or so. This is a fundraiser for the Hui Nalu Canoe Club. See www.kaiwicoastrun.org for details.

Third and Final Bus Run – October 13th – please sign up on the posted sheet.

See you at the water stops,

Blair