Blair’s Weekly Update 06-08-2014

Doc’s Talk:

Dr. Scaff spoke about trends in running – last year’s hot topic – “natural running” (running barefoot or running with shoes that have very little cushioning, like the Vibrams) is not in vogue this year.

Table Duty:

Thank you Damien for doing such a great job at Table Duty! Last week, I mentioned that Evelyn’s hard working husband was “Sam”, but his name is Will. Thank you Will!

First Bus Run:

Please be prompt (around 7:15 a.m.) so we might depart on time at 7:30 a.m. (There is no “Doc talk”). We have over 225 runners signed up; fare is $3. For first timers – we get bused to our starting point then run back in to our clinic meeting place. The route is on the actual marathon route so it gives us an opportunity to become familiar with some of the territory.

Please check with your group leader as to your route. Most will be dropped off at Maunalua Bay (across from Roy’s, Hawaii Kai) and run back (9 miles) or take in the Hawaii Kai Loop (additional 2 miles). If taking in the ”loop”, there is no fountain at the at the Hi Kai gas station, so carrying a water bottle or bringing some extra dollars to purchase a sports drink would be highly recommended.

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. Les, John, Donis and I were joined by Erica, met at Kawaikui Beach Park and ran about 14 miles in the 8:30 min/mile range. Some folks went longer to prepare for the upcoming San Francisco marathon. Bus run next week. Those that cannot make the bus run are meeting at the third beach park in Hawaii Kai, across from Roy’s at 6:15.

Pink Group by Stephen Cole:
(Pace – 9:30 – 10:30 min. per mile)

The Pinks went out with a total of 20 runners on Sunday, including: Jay, Steve, Rosie, Chris, Maricel, Joe, Todd, Lisa, Kyle, Izumi, Jamal, Arlene, Kozo, Tabby, Mieko, Miki, Linnea, Arlen, Earl. Welcome to the Pinks, Jay!

It was a hot day, with temperatures getting up to 84 by the end of the run, but there were some cool breezes that helped a bit. Rosie led a group of 7 runners on a run starting at 6:00 am to beat the heat, and the other 13 runners started at the normal time of 7:30. The early runners did 7 miles, then 5 later for a total of 12, while the later runners did 12 miles all at once. We added in a few hills by running around KCC instead of turning at 18th Avenue, as well. The stats for the run were:

Total miles: 12.25
Total time: 2:13:00
Overall pace: 10:51
Running pace: 9:44

For next week’s run, we will be meeting at 0700 for the bus run. Don’t forget to bring $3.00 for the bus fare. Buses board at 7:15. It should be a fun point to point run.

Happy running, and we’ll see you next Sunday!

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

In our Grey group today we had the same 5 members from last week (Andy, Dr. Rob, Amanda, Ray and Emily) and was rejoined by Ken. Ken has been nursing a sore knee but he watched it carefully today and stuck in there with us. Ron took a break today to rest his sore knee (I think he caught it from Ken). We hope to have Ron back at full strength soon. He came out when we passed his house and took some action photos of us. Thanks Ron.

It was another humid today and we completed our second 12 mile run. It was a challenge but we kept our pace steady and pushed through the heat and PTA. Nest week we hope to see everyone on the bus run.

Here is our very steady stats for today:

Total Miles Total Pace Total Running Pace Outgoing running Pace Return Running Pace
6/8/2014 11.67 12:33 10:32 10:31 10:33Show

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

We had a total of 18 Silverados for our first official 10-miler of the season. We were a mix of people from other groups, some who are trying out the group, and some who needed to take it easy because they are still getting back into shape (or didn’t do their homework). Our group included: Sun Hee, Moon, Joe, Scott, Evelyn Jun L., Kevin, Carrie, Coco, Kim, Paul, Horacio, Big Joe, and newcomer Robert. Alberto kept true to his promise and maintained a warm-up pace for the first two miles over Diamond Head. [Muchos gracias that helped a lot!] It was especially crowded going up Diamond Head as cars and shuttles stopped by the bridge lookout point. The Silverados were temporarily split into sub group A (front) and sub group B (back) because of the congestion by the lookout. We passed early birds Carl and Jimmy heading back to the park. Early bird Martha caught up with us at the gas station and ran with us for about a mile to her car. Tony, John and Lynnae took turns being sweepers. Weather conditions weren’t bad overall, since the trade winds have returned (hallelujah!). As we passed Kahala Mall, we came upon another group of HMCers who had evidently taken a shortcut to get ahead of us. Their staff leader was in festive garb – a shiny, colorful top hat and green tutu – to celebrate his birthday. Happy Birthday Dean! The Silvers returned via Farmers; the group started spreading out from Triangle Park back to home base. Good job Silvers! Congratulations on reaching double digits! Stats: 11:31 running pace, 1:58 running time, 826 calories (with a thin layer of salt on the body).

Homework: [the key to HMC success]: 2 homework runs of 60 minutes minimum duration with a rest day in between. Pace does not matter. Your body needs the repetition of 3 runs a week. Marathoners must be disciplined. Homework “cheaters” are starting to feel it on Sunday now that we are in double digit mileage.

Tips: Now that we are running close to two hours, you need to consider other elements to keep your body strong from start to finish. For hydration, carefully monitor your water intake and adjust for extra hot days. Also consider hydrating the night before. Be sure to carry a water bottle, especially since the “imaginary phone booth” (aka mile #5 turnaround) has no water, and we do not want you to go more than a mile without water. I also highly suggest packing an emergency supplement now for those hotter days. If the weather cooperates you shouldn’t need it, but when you do, your body will thank you. Keep in mind that gummies, gels, and supplements do not have the same power. Don’t overuse them. If you’re on a shorter run, gummies or jelly beans may be more than sufficient, while a gel may be too much. Be care to not upset your stomach.

Upcoming:

-6/15, Bus Run. Bring $3 (& an optional $ donation), a water bottle, and arrive at 715 am to board the buses to Maunalua Bay. To save $3, you can meet us at Maunalua Bay just prior to 8 am. Good news – I understand the bathrooms finally got renovated out there.

-6/22, Dr. Scaff will have a talk about injuries.

-7/6, Independence Run. No official clinic, but we will have a special run. Tantalus?

Black Group by Ivan Irie:
(Pace 11:30 – 12:30 minutes per mile)

With the return of our fearless leader Russ, Vu, Gabe, Lianne, Kaina, Doug, Devan, and Ivan we ran from Waiholo St., through the residential area, towards the gas station. We continued on to Farmer’s Road, around Diamond Head, and to the Clinic Start. Since we arrived to the Clinic Start about 7 minutes early, we decided to run a lit bit more. There we bumped to Martha who was trying to catch up to us because she started late but she ended up out running all of us by getting to Kapiolani Park before us. In any case after hearing Dr. Scaff’s talk on Partial Reinforcement and R.I.C.E. (Please do not confuse R.I.C.E. as eating fried rice for marathon training as one of the black members mentioned), we ran back around Diamond Head and back to our cars where we met up with Devan’s parents. Distance: 11.51 mile run at a pace around 11:30-12 minute mile which includes the water breaks. Great job everyone!! Homework for the month of June is running at least 1 hour Four times a week (the Sunday run counts as one of those runs). Next week, we will start again at 6:00am at the same meeting place on Waiholo St, run to the Clinic Start for the 1st bus run of the season at 7:15am. We will take the bus to Maunalua Bay and run back to our cars. To get to the meeting spot from town, head on Kalanianaole towards Hawaii Kai, and turn right when you see a street sign for Laukahi St (which is just past Kalani High School). If you can’t make it earlier, no worries, as we can still meet at the clinic start at 7:15am and you can run back with either the Silver or the White Groups (or one of us can drive you back to Kapiolani Park).

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

It was a very hot day with the sun “beating down“ on us from the start. Luckily, there were some trade winds that blew gently on various parts of our run. Guru Sam, Dwight, Richard Lisa and Blair led 29 enthusiastic runners for their first 10 miler. For many, this was the longest distance that they had ever run. All of our members did a great job in staying together and finishing together – shows everyone’s’ patience, perseverance and dedication. Dwight’s’ comment after the run, “we have some tough runners; everyone kept up and no one gave up!”

At our Triangle Park stop, “Dr. Dwight” mentioned some of the positive effects of running – in general – the lowering of cholesterol, high blood pressure and blood sugar. We were also fortunate enough to hear Malia’s very positive story –through running with the clinic and with medical procedures, she lost over 100 lbs. She has 3 marathons “under her belt”, all while training with the clinic. In addition to incredible Malia, we had these fantastic runners as well – Jessica (our top recruiter) and her latest recruit, (Carrie?); the two tough Melissa’s; my co-pilot on the return trip, Shelley; Daniella; Esther; another Carrie; Hannah; Quen; Daniel, Russell, Francis; Elena; Nickolas, his wife, Liat; our “quiet and demure drill sergeant” Violet; Jin, Jaimie, and a few others who I will get to know better as time goes on. You guys were awesome!! Congratulations!!

Please remember our bus run next week – we will do a 9 miler starting at Maunalua Bay in Hawaii Kai. Please be prompt and be there at 7:15 a.m. and the bus fare donation of $3.

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

It was a very nice day! The sun was shining and there was a pleasant breeze as the Blue Group did its final 8-mile run. There was a total of just under 20 runners today. Great to see everyone coming out today. Since it was our last 8-miler we took a new route back from the Kahala gas station along Kahala Elementary School down Farmers Road to the water fountain by Hunakai Park then back to Triangle Park. For the most part, the group stayed together. A couple decided to try the slightly faster White Group. When we got to Kapiolani Park, Val took about a third of the group toward the marathon finish line by the bandstand for a little longer run. The rest of the group finished strong back at the Marathon Clinic pavilion.

As most groups have already moved up to 10 miles on Sunday, the Blue Group will be transitioning to 10 miles on Sunday with the bus run next week. We are planning to get off in Hawaii Kai at the Maunalua Bay Beach Park, and from there, follow the marathon route back to Kapiolani Park. That would be about 9 miles. We will do Kahala Avenue during the bus runs to be familiar with the actual route through Kahala and going to the marathon finish line at the Kapiolani Park bandstand.

Andy reminded the group on the protocols of running along Kalanianaole Highway where there is no sidewalk. Heading back to Kapiolani Park, we will hug the makai (ocean side) edge of the paved shoulder, furthest away from the traffic. Any faster runners coming from behind can pass us on the right. Any runners or walkers heading toward Hawaii Kai, we’ll move to the right to show them they have the makai side to pass us. We move to the right because we can see the on-coming traffic and allow the runners and walkers the inside track away from the traffic. If there are bikers, we stay close to the makai side. Be safe and keep your heads up when running on the shoulder along Kalanianaole Highway and along Kahala Avenue where there are no sidewalks.

Keep up your homework runs and we’ll see you next week for the bus run.

Beginners:

Buff Walkers by George Ushijima

It’s still June and Diamond is still green. Doesn’t it look like we’ll have a pleasant summer? We had another great walk today starting with 15 of us. We did our usual route by going up Diamond Head road, passing the triangle park, going down 18th ave, through Kilauea to the gas station. We tried going down Kealaolu ave next to the golf course and noticed that there was a bike path on the Ewa side of the road now. We don’t have to go down the Koko Head side. We cut through the neighborhood getting back to Kapiolani Park via the seawall path. Damian was still there to greet us with some refreshment. Great. We have the bus run this Sunday, Father’s day. We’ll be getting off at Maunalua bay going back to the park from there. Come early the bus leaves @ 7:30, so we’ll start boarding around 7:10. Keep on walking!

Sweet 16’s by Cliff Hand

We met to inch up our mileage, planning on 9+ miles. We actually completed 9.1 miles under close-to-ideal conditions. There were 21 of us. Staff leader Cliff shamefacedly admits to not having learned all the names yet, and staff leader Roanne, who is better at names, was not with us. It is Roanne who writes the excellent blogs, taking over from Cliff, who last year forgot about half the time. All are looking forward to the bus run next week, (remember 7:15 and $3), and to meeting anyway in spite of no formal clinic on Independence Day weekend.

Sixteens, we are on target and on schedule for HM 2014, and you’ve all done an excellent job so far! You’re a great group of well-motivated folks.

Green 15’s by Louis Crompton:

Was today Women on Strike Day? Eight green people showed up today… all our men and 2 female students… not one adult woman… OK, it was unusual, but one lady is on vacation in Japan and one called in sick… but it was surprising to be missing all our adult women. The rest of you come back next Sunday, we miss you. A great day for a romp thru da aina… last week our trip was a little over 8 miles so today we bumped up the distance again since next Sunday’s Bus Run will be about 8.8 mi per our route. Our gang went out and covered 8.95 miles, did the water slowdowns and even a potty break [they ran ahead], and still managed to be back for Damian‘s refreshments in 2 Hr 15 minutes… about 15.08 min / mi. That’s a skosh quicker than our recent pace, but that’s what happens when you have all male experienced marathoners plus two female sprinters in the pack. Old pace leader was just trying to keep from getting run over… Really a great job by today’s small group moving along at our advertised 15 min / mile. We plan to finish the marathon at a 15 m/m pace and be done in 6.5 hrs. ALL must remember to do your homework runs during the week! And try to incorporate hills in your route. Next Sunday, Father’s Day, will be Bus Run #1… Green 15 players need to be in the park prior to 7:15 so we can load em up and head out. Bring your 3 singles or a $5 bill to board the bus. Maybe we can get in a group photo with a tiny Diamond Head in the background, then we head back down Kal Hwy to Aloha Gas, left to 4 way stop, and right down Kahala Av into the park for refreshments [hopefully]. Bus Run #1 for us should be “only” 8.8 miles… piece of cake. Hawaii Kai Drive loop or the marathon finish line are not on our agenda. Ya hafta save something for Bus Run #2. Aloha

Golden 14’s by Dean Takashige:

This was the second weekend in June and summer is definitely here. It was HOT.

So everyone expect more of the same and it will only get hotter! So don’t forget the Sunscreen before you leave home to give it enough time to do its magic. Also as you will see this coming Sunday the water stops will be further apart as our runs get longer.

We had about 24 in the group, we have to estimate, since our official counter Randy was not there. My thanks to staffers Lisa, Norm Sensei, Sandra, and Cindy for assisting with the group.

Be careful out on the road, it will be the little things like level change in the sidewalk that will get your attention. We had a minor fall with an immediate recovery. If you see a hazard on the route let the group especially ones behind you know since they may not notice it coming up.

Reminders, next week is bus run so be at the park by 7 am if possible with at least $3 in hand.

We will be boarding the bus at 7:15 a departing at 7:30. If you come later we will meet you at Maunalua Bay where we will start our run.

You might consider bringing water, since our water stops are spread out further at that part of the course. If you have any questions contact one of the leaders.

Yesterday was a modified route and we ended up with a short 7 miles and we completed it in 1 hour and 50 minutes.

Keep up with your homework and see you next Sunday

Da Comment Corner:

Ducklings Rule!

(From my “Early Morning Run Chronicles”)

5:30 a.m. My usual, casual, easy going(“slow”) paced early morning run while on Monsarrat Avenue, en route to the “clinic meeting place” as my water stop, turned into a pseudo “Noah’s Ark” experience. Two little ducklings, decided to cross Monsarrat Avenue without a worry in the world, as I looked on with terror. A speeding white Toyota van taxi was approaching quickly and sure to hit the little “buggahs” if no warning was given. I had no option but to try to flag down the vehicle from the side of the road to slow it down to avoid some “duck soup”. Luckily, the driver saw my frantic hand waving and slowed and stopped to let the oblivious ducklings cross the road. After exchanging mutually respectful “shakas” and grins on our faces and, in viewing that the “quackers” were safely across, he sped off carrying his passengers.

Farewell Henry

My “golf brother”, Henry Chun, passed away yesterday. Henry was the owner of the Kim Chee II restaurant in Kaimuki and always donated prizes for our annual Turkey Trot run. He was generous, giving and full of life. He will be missed. Please watch over all of us from up above.

See you at the water stops,

Blair