Blair’s Weekly Update 05-04-2014

Dr. Scaff spoke briefly about feet today. To get a video of Doc’s talk via thumb drive please talk with Bruce Mullikin.


Thanks to staffers Dwight, Evelyn, Alberto, Norm Peter, Bruce and Val along with a slew of volunteers, it was a huge success. We had over 200 runners and friends in attendance. We enjoyed a potpourri of food representing many global cuisines – Thai, Chinese, Korean, Japanese, Greek, Portuguese, Kalihi, Ewa Beach, etc. It was delicious!! The weather, although a bit hot and muggy for running, was very conducive for picnicking and socializing. By the level of conversation going on and the tone of everyone’s demeanor, the picnic was a tremendous success!! Thanks again to all participants for being so organized and patient. And, thanks also to all of the volunteers who helped in setting up and to clean up. We must have set a time record for cleaning up and putting everything away – it was fast! We missed you Lu!!!

First Bus Run:

Please be sure to sign up on the board for our first Bus Run on June 15th. For many it will be a new experience running in from a destination to home base. I always look forward to the Bus Runs because of the change in scenery and the opportunity to socialize during the ride on the school bus. Most of us will be dropped off at the Maunalua Bay stop (across from Roy’s in Hawaii Kai) and return for an 8 mile trek. Many Intermediate and Advanced runners will probably add in the Hawaii Kai Drive Loop (an additional two miles). We also get exposure to running on the actual marathon route. Please sign up ASAP so we can order the appropriate number of buses.

Sign -up sheets will be posted soon on the bulletin Board.

Group Reports:

Advanced Group by David FitzPatrick:
(Pace – < 9:00 min. per mile)

Hi folks! The advanced group welcomes everyone. Our goal is to run the marathon under 4 hours which means a 9:00/mile pace or faster. The advanced group met at Kawaikui Beach Park and ran a shorter workout as folks recover from recent marathons and ultras, and others taper for the upcoming San Francisco marathon. Same workout next week starting at 6:15 as we gently build endurance. :0)

Pink Group by Steve Cole:
(Pace – 9:00 – 10:00 min. per mile)

The Pink group went out today with a total of 19 runners including Linnea, Chris, Sandy, Kolter, Lisa, Maricel, Steve, Rosie, Kyle, Arleen, Arlene, Gia, Earl, Mar, Shelly, Tabitha, Izumi, Miki and David. David was visiting from Australia, and is heading home this week. Welcome to the Pink Group, Gia and Mar! It was a hot and humid day today, and you could really feel it just a mile or two into the run. Below are the stats for today’s run: Distance: 10.3 miles Overall time: 1:48:00 Overall pace: 10:30 min/mile Running pace: 9:50 min/mile We started out and maintained a 10:00 pace for most of the run, only getting faster at the very end, going down Diamond Head and to the finish at about a 9:00 pace. This was our first 10-miler as a group, and everyone did a great job of staying together, as usual. As the distance of our runs gets longer, hydration and fuel become more important, so please remember to drink plenty of water even if you don’t feel like it at a particular stop. If we have 20+ runners, this may make our stops a bit longer, but we can always run in 2 subgroups if it becomes an issue. We all need to understand and be confident in our ability to tack on a couple of miles each month and still finish strong. With proper hydration and fueling along the way, along with the expectation of a positive result, you will be surprised how the miles will glide by 🙂 Next week is the same course, running out through the small neighborhood and then back via Farmers Rd. We will be meeting at the regular time of 7:30 and running after Dr. Scaff’s talk. Happy running, and see you next Sunday!

Silver Group by Lynnae Lee:
(Pace – 11:00 – 12:00 min. per mile)

“Run to eat” was the theme of the day as Alberto led a nice group of Silvers on a 6 mile run, cut short by the Clinic picnic. The weather conditions were AWFUL – it seemed like a preview of summer – so humid and sticky! It was fortuitous that the picnic fell on a short run day. The group was primarily comprised of veteran runners: Sun Hee, Moon, and Scott, to name a few. It was nice to see some familiar faces who have become motivated to get back into shape. Clinic is a guaranteed fun way to do that. It was great to see Speedy Joe who is taking an injury break – he took first honors and jumped to the front of the buffet line. The picnic is a nice way to fellowship with your fellow HMCers and their families. Mahalo to all for the yummy contributions, and especially to all of the volunteers who worked so hard to make it happen!

Homework [gotta do it]: 2 homework runs of 60 minutes minimum duration with a rest day in between (Tue/Thur or Wed/Fri). We’re jumping to double digit mileage next week. Start looking for a water bottle if you don’t have one yet.

Upcoming: 5/11 we’ll start 10 miles. 5/17 is the Charity Walk (6 miles) and Pineapple Run. For Memorial Day we are planning a special off site run – suggestions welcome. 6/1 is the Ekiden, the team marathon event. It’s ideal for all levels, especially those who want to get race experience over a shorter distance. The turnaround is Sandy Beach, which is a rarity for foot races. Start forming your team today.

Thoughts: Some of the newbies are perhaps entering mileage levels they have never done before, and perhaps never even considered doing. It’s great seeing the big smiles from those who have recently realized that they are capable of new feats. Congrats on reaching new distances, and keep following the HMC program. You are on your way to becoming a marathoner. Now is a good time to bring your friends who may be thinking about doing a marathon (or just getting in shape), so you can share this life-impacting experience. If they are not ready for the mileage yet, it is highly suggested they run with a slower group, or turn around early. Talk to your leader for the recommended adjustments.

Black Group by Ivan Irie:
(Pace 11:30- 12:30 min. per mile)

With a very humid, yet cloudy Sunday, it was nice to cut our usual run short for the picnic. We started with 20 runners (a new record for the Black group). Liann, Michelle, Marissa, Mariann, Vu, Kim, Devan, James, Doug, Netty, Shelly, Martha, Ivan, and Russ were joined by newcomers Forest, Attilla, et al. (Sorry we didn’t get your names. We will try our best next week). We ran around Diamond Head, down Monserrat Ave, back to the Clinic Start to pay for our name tags before the crowds. We, then, ran towards the Natatorium (enjoying the pretty view of Waikiki) around the zoo, and back to the Clinic Start. We ran a total of 6.4 miles with an average pace of 11:43 which includes out water stops.

More tips were shared during the water stop, but this week’s Black Group tip of the week comes from Blair who shared this while serving chili: “If you get tired from running, slow down.”

For our next Sunday run, we are hoping to go back to 8-9 miles.

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

The Guru, Bob, Lisa and Rich took a spirited group of about 20 members for a shortened run up and around Diamond Head and back. They must have been hungry because they were one of the first groups back.

Next week we attempt 8 miles so please keep up with your homework! It’s Mother’s Day next Sunday so plan your brunches and runs accordingly.

If you are on the Leeward Side, Staff leader Richard mentioned a nice running trek through the Ko Olina lagoon area.

Happy Birthday Bob! Happy 25th (again)! As we age, we’re getting wiser, fitter, better looking and I forgot the rest…

Blue Group by Andy Hirano:
(Pace – 12:30 – 13:30 min. per mile)

The Blue Group seems to be a new group every week. Andy led about a dozen folks. 80% of today’s group joined the Blue Group for the first time. Don’t know if the others have moved on to faster groups or have taken the day off. Welcome newcomers Christine, Stephanie, Kevin, Terry, Emily, Tannia, Stephen, Dillon, and returnees, Sayaka, Betsy, and Colette. We made our way along the marathon route to 18th Avenue to Kilauea Park then back; a total of 6 miles. The group did fine. Our pace at 12-1/2 to 13 minute a mile is our training pace through the year. At this pace our goal is to finish the marathon just under 6 hours. Beside your Sunday run, you should be doing two other 1 hour runs during the week. A suggested training schedule can be found on the Honolulu Marathon Clinic website under the intermediate ability group.

Stick to the training schedule and you’ll do fine during the marathon. Next week we’ll begin our 8 mile runs. We made our way back in good order to enjoy the wonderful picnic and fellowship that ensued. See you all next week.


Sweet 16’s by Roanne Abe:

28 Walkers started Sunday Morning as we set out on our 6.25 mile trek around Kapiolani Park and Diamond Head. We took in the ocean views as we toured the beach walk before heading out toward KCC. Many of us found that this side of Diamond Head was harder to go up, but we all made it and were in good spirits by the time we reached Triangle Park. Thank you Cliff for sharing those word puzzles to keep our minds busy and not focused on the heat. Summer is coming, and we drank at every water stop to celebrate it. Most people were carrying their own water and that helps, especially when water stops get farther apart or are busy. Total time was 1:50 with all the stops and 16:20/mile average pace. Two, one hour homework walks this week and we will see you all on Sunday!

Green 15’s by Louis Crompton:

Green 15 had a few of our female joggers MIA this morning, but we did have a first timer, Akiko, join us… irasshai / welcome! Eight of us did a RT to Aloha Gas Station for a 6.0 mile trip in 1H 34M, including our water stops, giving us an overall pace of 15.6 m/m… at least that’s what the Garmin sez… one of our wiser / thriftier joggers has an “app” on his phone that said 6.1 miles in 1-34 at 15.26 pace. Hey, that’s close enough for Govt work and the downloaded app is a heck of lot cheaper than buying an orange watch that can’t take pictures… think about your options if you want something to monitor your distance and pace. An enjoyable day weather-wise and no one fell – yea! And then a great reward for returning to the park… a super spread contributed by everyone… thank you all… more than one person said we really should have a picnic more often… Homework for our team is two sessions of at least an hour each during the week, and try hills… if you do a homework session using a treadmill, crank up the slope. Our constant “hill work” pays off – I believe for the first time this year we were moving at 15.0 going up Monserrat near the top at Makapuu… uphill, straight or downhill we stay in the 15 m/m pace range … great job by all and your homework dedication reveals itself – you all really want to finish the marathon in 6.5 hrs.! Come back next Sunday, Mother’s Day, for a 6.5 mile romp. And when you come on May 18, the distance will be 7 miles. You barely realize the incremental increases. Aloha

Golden 14’s by Dean Takashige:

This was our first Sunday in May. It was very still and humid; some were feeling the effects of the vog in the air. Today’s run was a good start toward our 6 mile goal for the month. The run started as a combined 13’s and 14s run to the first water stop on Diamond Head road. From there Derby took her group out first, followed shortly after by the 14’s lead by Lisa and assisted by Gail, Cindy and John.

The 12 runners ran our usual 4 mile route to Triangle Park and back, but also included a dash to the finish line and ended by passing the Zoo on the way back to park where everything for the HMC picnic was setup and waiting for the runners to return. Today’s run was 5.58 miles and was completed in 1 hour and 33 minutes. The days will continue to get warmer so don’t forget your sunscreen before you leave home and drink lots of water to keep hydrated.

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

Lucky 13’s by Lehua Simeon:

With the Lucky 13s and Golden 14s combined, Derby, Lisa, Gail, Cindy, Cody, John, and Lehua led a large group of 40+ runners in a solid single file up Diamond Head. With a group this size, running in a single file is not only important for safety, it is also a courtesy to other runners and walkers. A wall of 40 people would be intimidating to any runner coming from the opposite direction; and even harder to run around from behind. To ensure our safety and maintain proper running etiquette, please continue to use verbal- and hand-signals to communicate with your fellow group members.

The Golden 14s branched off at the first water stop, leaving the Lucky 13s with 24 runners at the Triangle Park turnaround, where Derby talked about that itchy sensation you get in your butt and legs when you first start running—there’s no shame in scratching, that’s just the blood circulating! We continued down Diamond Head and, as tempting as it was to just run straight to the picnic, we ran one lap around Kapiolani Park; running a total of 5.23 miles in 1 hour, 15 minutes—just shy of our 6 mile goal.

It was very hot and voggy today, so we stressed the importance of hydrating and drinking water even when you don’t think you’re thirsty. As the days get hotter and our runs longer, it is also a good idea to think about your running attire. Don’t wear cotton. Instead, wear moisture-wicking clothing that promotes evaporation. If you’re planning on purchasing new running shirts, we encourage you to get Honolulu Marathon Clinic singlets. The funds raised through the sale HMC merchandise goes back to the clinic. Your support is greatly appreciated!

We hope you and your family and friends enjoyed the picnic! Thank you to the Honolulu Marathon Clinic Board Members and Staff Leaders for their hard work organizing and putting on another great gathering!

Please continue to do your homework runs: 1 hour a day, 2 times a week, with a day of rest between each run.

See you next week!

Da Comment Corner:

One Step at a Time (repeat):

In my fervor to complete my second homework run for the week (it was already Friday), I disregarded the scorching noonday sun and tight calves(acquired from participating in wind sprints and calisthenics at my son’s flag football practice the day earlier) in trying to complete my task. From the comfort of an air conditioned gym, I ventured onto Kalakaua Avenue’s sidewalk and started my trek; I immediately felt the torrid heat. I felt as if I were in the desert where one could see the “waves of heat” rising from the ground. But since I was already on the road, I decided to make the best of it. I started off very slowly (as usual) and remembered a “key thought” when the “ole legs” or the body and mind were not quite in synch – look directly at the ground in front and take one step at a time – get into a “groove” and get warmed up to the run or, just muster enough energy to continue or finish. I remember many a Sunday when we were doing 16-20 milers, how this “mantra” helped me through the Kahala Avenue stretch and get “home”. Or, in the marathon at mile 20, I managed to persevere and finish because of this “key”.

I managed to climb up to the Diamond Head water stop, circle Diamond Head and return back to my starting point to complete my one hour “homework” run. I felt a sense of accomplishment.

Could this mantra, “taking one step at a time”, be translated to life as well when we are mired in all of its peccadilloes?

See you at the water stops,