Blair’s Weekly Update 03-09-2014

Doc’s Talk:

Dr. Scaff welcomed every back for another great season of the Honolulu Marathon Clinic. This is the clinic’s 41st year of existence!!

Welcome/Welcome back:

Great seeing all of our new running friends! Also, great to renew acquaintances with our clinic family. We’re off to a fantastic start as nearly 250 runners attended our initial meeting! The weather was perfect for the occasion, slightly overcast with a slight breeze.

Table Duty:

Special thanks to Silver group leaders Lynnae and Tony for starting us off at table duty with a fantastic food feast! Everything was sooo good!

Group Reports:

Advanced Group:
(Pace <9:00 min. per mile)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours. To accomplish this you must run a 9:00/mile pace or faster. Please remember the 10% rule: all racing, intervals, and sprints should not exceed 10% of total mileage. The advanced group met at Kawaikui Beach Park at 6:00 am, ran about seven miles at an 8:40 – 9:00 min/mile pace to hear Doc’s talk. We ran back to the beach park for a total of about fourteen miles. Same workout next week as we gently build endurance. We welcomed John, Jun, Joni, Steve and Arlene and enjoyed seeing Donis, Matt, and Les. As a reminder:

Rules of the road: 1) No headsets. 2) Run single file when encountering pedestrians and bikers. 3) Stop for traffic signals. 4) Do not step on utility covers if avoidable. 5) Keep one eye on the running path and one eye ahead. 6) Carry ID and emergency contact info. 7) Follow the Staff Leader. Pre-run check: 1) You passed the Pee Test. 2) You are properly covered with sunscreen and a cap if you don’t have enough hair protection. 3) You ate a runner’s breakfast. 4) You are not running with pain. Running attire: 1) Correct running shoes. 2) Golden Rule-No Cotton.

Pink Group by Steven Cole and Rosie Adam-Terem:
(Pace 9:30 – 10:30 min. per mile)

The Pink group was led by Rosie today and included Steve, Sandy, Kolter, Maricel, Chris, Izumi, Terry, Dana, Arlen, Lisa and Tom.

As a reminder, if you start the run and then have to leave for whatever reason, please let a staff member know so we don’t think someone got injured or lost.

We had a great run this morning for about 6.7 miles in a total time of about 1:05:00 with an overall pace of about 9:50 including all of the water stops. It was a bit overcast with a light rain, so perfect running weather! We started off a bit slow, but sped up as the run went along with some really fast sprinting by some toward the end.
Hope everyone enjoyed the first run of the year, and we’ll see you all next Sunday!

Grey Group by Ron Alford and Andy Hignite:
(Pace 10:30 – 11:00 min. per mile)

Thirteen Greys ventured into the misty/sunny/rainy day on their first run of the season lead by Andy, Paris, and Ron. The group included lots of new faces (many of last year’s Greys moved up to the faster Pink pace group – congratulations!!) – Todd, Noah, Kyle, Ken, Emi, Sandy, Linnea, and Katy plus Mindy from last year and Ron’s son, Mick, who is visiting from the mainland – Thanks to Mindy for getting everyone’s name!

At Triangle Park we paused for introductions and Ron and Andy discussed safety with the group – single file, watch for slick spots on wet days, signals for obstacles, and handling potential falls.


Distance – 6 miles
Moving Time: 1:05:18, Total Elapsed Time: 1:18:33
Average Pace: 10:51

Our pace seemed to suit everyone just fine and the group stayed together the whole way. Many thanks to the group for staying in single file, especially up and over Diamond Head!

Next week we will again be doing 6 miles. See you then!!

Silver Group by John Lau and Lynnae Lee:
(Pace 11:00-11:30 minutes per mile)

Happy New Year! It’s so exciting to start a brand new season. Welcome back to all the returning Silvers, and a special welcome to all of the new runners. Alberto is back and stronger than ever to lead the Silverados. We had a smaller group today, as many 2013 Silverados were eager to test out their ability in other (faster) sub groups. Nevertheless, we had a good 6-mile inaugural run and the sunny weather was welcome at the end. Alberto, Lynnae, Tony, myself (John) and the other staff leaders are able to answer your questions about running a marathon. Of course you can always go straight to the source, Dr. Scaff’s book, Your First Marathon. It is an indispensable resource. Today Doc emphasized the importance of the two homework runs in addition to the long Sunday run.

Homework [the key to HMC success]:

While we get together to have fun each Sunday from now till December, please remember that there is homework. (You’re never too old for homework.) Please make sure to do 2 homework runs of 60 minutes minimum duration with a rest day in between (Tue/Thur or Wed/Fri). This will ensure that you have the proper conditioning. At this point pace does not matter. Your body just needs the repetition of 3 runs a week. We need to develop the proper discipline early in the year to prevent injury.

Mahalo to Lynnae and her crew for the snacks and refreshments. Thank you for the hummus, crackers, furikake chex mix, nicely sliced oranges and pineapple (by Tony), casher butter & guava jelly sandwiches, fruit bread, and all the other snacks. Those who have missed Jeff’s famous mango bread during the hiatus had their fill today.

For those who are training for their first marathon, welcome, welcome, welcome! You have made a life-changing decision. It will be a memorable journey and we are looking forward to cheering you on throughout the year. This program works. The simple rule: show up and follow. We were all beginners at one time and we learn from each other. Experience is the best teacher, so if you can learn from some else’s mistakes you will only be wiser. No matter what pace you decide on running the marathon this year, know that you are doing something good for your health and overall fitness. Good luck to all of you in your training this year whether this is your first or 30th marathon.

For the returning Silvers, please make sure to get to know the new runners (and tell them all the reasons why the Silvers are da best!). Get ready to have tons of fun this year. To the Silvers who have “graduated” to the faster groups, have fun but remember to listen to your body. You will always be welcome to run with us.

Thought of the week:

Marathoners are a very unique bunch. They all come from different backgrounds, but share a common passion – the endorphin rush. Thus, they are also the happiest bunch of people around. J

White Group by Blair Hoashi:
Pace – 12:00 – 13:00 min. per mile)

Welcome back!!! Staff leaders Guru Sam, Dwight, Richard, and Blair accompanied newly “anointed” staff leaders Bob and Lisa who led a group of 25 runners up and around Diamond Head for a nice and easy 4.5 mile run. We were blessed with a bit of wind and overcast conditions which made for a near perfect running day.

We welcomed “newbies” as well as our “regulars”– Russell, Quen, Jainey, Jin and their friend, Ming, Monica, Jessica, with another recruit (Allison?), Jennifer and friend (a Guru Sam recruit); I am sure we will see more runners in the upcoming weeks. Apologies that I missed some runners; I will get to know you better as the weeks go on.

As Dr. Scaff mentioned this morning, the key to our training is our “homework runs”. We ask runners to do two one hour runs during the weekday; it doesn’t matter how far or how fast; just an easy “jog” around the park or neighborhood; your speed will come later.
We continue our 4 – 5 mile treks for the rest of the month. We usually increase our mileage by 2 miles every month.

The Beginners:
(All walking speeds and >13-minute mile running pace.)

Lucky 13’s by Derby Linden:

Lucky 13 was led by group leaders Maile Burgey, Lehua Simeon and Derby Linden. Wide eye and busy tail, great to see folks from the past as well as new: Jesse Radovich, Lillian Wencenlao, Noelle Long, Melissa Tyau, Julie Singer, Nick Bishop, Sherry Robinson, Quinn Donelly, Melissa Wilkey, Jason Tani, and Lehua’s husband and son in tow. Everyone was treated to running around Kapiolani Park twice and did so well…next week will be duck soup. I hope I did not miss anyone but I’ll get your name the next time around.

Maile touched on the proper way to tie a shoelace. See Maile for a repeat performance. Further reading can be found at on How to “Custom Tie Your Running Shoes.” Remember to do your homework, Month 1 – Run 1 hour, 3-times a week.

Golden 14’s by Dean Takashige:

Welcome to all the new and returning runners. As we start our training for the 2014 Honolulu Marathon. I am glad to see all the enthusiastic faces and I can just imagine what is going on in your head.

Am I with the correct pace group, what the heck are they talking about., am I dressed correctly, should I get new shoes,should I carry water. and on and on…..

Just know that we will take you on your journey step by step and worry about all the other things later.

Just show up next Sunday and the Sundays after that and all your questions will be answered sooner or later.

Thanks to the staff leaders assisting me, Lisa, Gail, Sandra, Cindy, and John. They all are available for any questions that you may have.

This week plan on running two times with at least a day of rest between runs. Run at your comfortable pace for at least an hour. This is your midweek homework and will not change very much through the whole training period.

For today we ran 3.57 miles which took us 1.01 hours (continuous time which includes water stops) and burned an average 317 cals.

Green 15’s by Lou Crompton:

Green Team is open for business! On this first day of the new training year we left the park with Lou again out in front and 14 in tow. One of our neophytes asked “How can you walk so fast?” Hey, just like going to the buffet table when they call your row 🙂 Walking is the name of the game for perhaps 6 months…your leader will not jog. Today Mr. Garmin reported we went 4 miles in 1 hour, and that’s why we claim our pace is 15 min / mile. All participants should do homework of one hour “runs” twice during the week… 4 half hour jaunts don’t count. Maybe Tues and Thurs? Wed and Fri? Do whatever is convenient for you – 2 at 1 hr. each! Please come back next week! Even if you think the pace was a trifle quick from your normal pace… try a little faster during the week and let’s see how Week #2 goes…. your body should get used to 15 m/m pretty quickly – then all we have to do is increase distance – and in no time you’ll be finishing the marathon at 15 m/m in about 6 hr. 34 min. If by chance you were up on your toes jogging today and think the 15 pace was too slow – I suggest go over to Intermediate area and ask the pace leaders what was their finish time in the 2013 marathon… you need to find a pacer who finished faster than 6.5 hrs. which is our Green 15 avg.

Sweet Sixteens by Cliff Hand:

After the some opening remarks to the entire beginner’s group, from a handful of staff volunteers, the Sweet 16’s gathered briefly for mutual introductions and a start to learning names. Staff volunteers Roanne and Cliff were encircled by 19 participants to kick off the training. About 2/3 newbies, and a half-dozen or so graduates of the 2013 program. Also two alumnae from the 2011 program who did not participate last year. All in all a satisfactory mix. We then did our two loops around the park (about 3-1/2 miles, I think), losing only three who decided that one circuit was enough. Now and then a fine mist, too light to be called rain, and not at all unwelcome. We kept the pace, and the Sweet 16’s are off to an excellent start.

Da Comment Corner:

Shoe Talks – March 30 and April 6 at 9:00 a.m.:

Shoes are perhaps the most important “piece of equipment” in running. Therefore, attending the Shoe Talks on March 30 (geared for beginners) or April 6 (all others) at the Running Room (on Kapahulu Ave.) is highly recommended. Listen to the experts on the latest in shoe technology, etc. Attendees will get a 20% discount off of shoes good until this year’s marathon. Manager Gaston, a veteran of many Honolulu Marathons is an excellent speaker and an excellent resource.

Single file please and watch out for angry oncoming runners!

It is very important to have everyone abide by this policy especially when heading up Diamond Head. Last year, a very disgruntled oncoming runner swore obscenities at the groups and even tried to trip one of our members! Please be careful!!

See you at the water stops,