Blair’s Weekly Update 06-29-2014

Doc’s Report:

Dr. Scaff addressed concerns about shin splints. Usually associated with first time marathoners; Doc states that by the second year of training, no shin splints. Recovery process should be very slow and deliberate.

Table Duty:

George U, thanks for the great spread at table duty! The Chex mix was delicious!

Group Reports:

Advanced Group by David Fitzpatrick:
(Pace < 9 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. Our group ran twelve today, with some doing 18-20 to prepare for the San Francisco marathon in late July. Next week we are meeting at the third beach park in Hawaii kai, across from Roy’s at 6:00.

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

Once again, we went out on an early run at 6:00 with 12 people, and then a separate run at 7:30 with another 4 people for a total of 16 pinks running on Sunday. The runners included: Kozo, Joe, Earl, Lisa, Steve, Rosie, Shelly, Arleen, Izumi, Sandy, Jun, Taka, John, Matt, Bruce, Arlen. Welcome to the Pink group, Matt!

It was a very humid day, but started off pretty cool with some light showers. As the sun came up, it sure did get warmer, and the humidity stayed pretty high, making hydration even more crucial.

The early run was to the gas station and back via Kahala Ave, and was 8.44 miles. The 7:30 run was 11.92 miles, with the early runners turning around at the triangle park, and the rest going out to the first beach park along Kalanianaole highway. Below are the stats for the runs:

Early run –

Miles: 8.44
Overall time: 1:31:00
Overall Pace: 10:47
Running Pace: 9:33
Regular run –
Miles: 11.92
Overall time: 2:11:00
Overall Pace: 10:59
Running Pace: 9:24

Please keep up with your homework runs as much as you can. The more conscientious you are about your homework, the better off you’ll be on the long runs, and the marathon in December. It may be tempting to miss a long run here or there as well, but it’s these 14-16 mile runs that really teach you about fuelling and build your base endurance for the marathon.

Next week, there will not be a regular HMC run, but Rosie will be leading the Pinks in our first 14 miler of the season. We will meet at the regular HMC meeting place at 6:00 am for anyone that would like to join. We’ll keep the running pace around 9:45, starting off around 10:00 and getting slightly faster as we go.

Happy running, and see you next Sunday.

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

An overcast sky greeted 8 Greys including Andy, Ron, Ray, Amanda, Mindy, Emily, Robert, and Rob. Crossing the street at the bottom of Diamond Head over to Triangle Park was a bit disorganized so Ron took the opportunity to remind everyone that he and Andy have three main jobs – Safety, Training, and Fun – in that order. Your safety is job one. There is no training or fun if safety is compromised and someone is injured. We should cross the street as a group at the signal (Clear!) of the leader who is responsible for checking traffic in both directions. Let’s be safe out there!

We got a few gentle breezes (other than Roberts of Hawaii Tour Buses passing by) and a little misty rain on the way out to the first beach park which was nice. Emily and Mindy had started early from Wailupe so they dropped out at that point. The rest of us ran on back via a very busy Kahala Avenue and then over Diamond Head where we were joined by Melissa (White Group) who said she would like to try running with the Greys in the future – Welcome Melissa! We completed our run with the marathon route to the Queen at a slightly uptempo pace (10:10) for a strong finish. Nice job by everyone in the group!

Stats:
Distance: 11.9 miles
Running Time: 2:10:21
Total Elapsed Time: 2:27:20
Average Pace: 11:00

Remember there is no official clinic next week and we will be running Tantalus at 6:00 am on Sunday morning. See you there!

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

Alberto, John, Lynnae and Bill escorted the group of 14 Silverados on this week’s last10-mile run. Our group included: Moon, Joe, Tavy, Scott H., Paul, Robert, Scott C., Dinah and Jay. We welcomed back Dinah after a lengthy hiatus. Jay had to turn back early due to a pain in his calf (smart decision). This week’s late start award goes to Robert, who caught up to the group at the gas station (glad you could make it). Tony was the sweeper today. Weather conditions were pretty good, considering the forecasted humidity – good cloud cover for most of the run, with intermittent breezes and a light sprinkling at our turn around point. As this is the last run of the month, the Silvers returned via Kahala Avenue. We are going to know that stretch of road so well by year’s end, for a guaranteed strong marathon finish. Good job Silvers! Stats: 10.67 miles total, 11:16 running pace, 2:00 running time, and 855 calories (good for a trip to the all-you-can eat buffet, right John?).

Homework [increasing in July]:
We’re going to take it up a notch. 2 homework runs of 75 minutes minimum duration with a rest day in between. If your body is still a little sore, take another rest day.

Running Tips:
One of the frequently asked questions is how many times should I run per week? Or should I run 4 times a week (including the Sunday run)? More or less, do what your body feels comfortable with. For a lot of us, after the long run on Sunday, we usually rest on Mondays. However, if you want to try running 4x/week, run Monday afternoon/evening, then Wednesday and Friday. For newbies, it’s natural to encounter some soreness for the first couple of days after a new distance, so it’s not advisable to run 4x/week. Again, listen to your body, and if it requires a longer recovery, maybe stick to a Wed/Fri running schedule.

Upcoming:
-7/6, Special Independence Day Run [Sunday, July 6th]: To continue the tradition, since there is no official clinic next weekend, Alberto will lead a 10-mile run at Tantalus starting at 6 a.m. This will be good training to strengthen our muscles. No one will be left behind. All HMCers are welcome to join. We will meet at the park where Makiki Street, Makiki Heights Drive and Round Top Drive meet. For those unfamiliar with the location, turn up (mauka) on Makiki Street from Nehoa, and the park is one block in at the fork in the road. 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, 12-20 oz is suggested, depending on your usual intake. 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. Those with knee issues will want to take it easy on the downhills, but there’s an easy trick that we can show you that will help. Call/text Alberto (808-781-9221) if you have any questions. Have fun and enjoy the views from the top!

-7/13, 12 mile run to the first beach park. Please pack a supplement.

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

Russ, Abe, Lianne, Kiana, Doug, Kurt, Marianne, Jan, Stacy, Dora, Devan, and Ivan (with a special appearance by Greyers Emily and Mindy) continued their early morning run from Waiholo St., through the residential area, towards the gas station. We continued on to Kahala Ave (as we traditionally run on Kahala during the last Sunday of the month) around Diamond Head, and to the Clinic Start. We regrouped after Dr. Scaff’s talk and ran back to our cars. Total distance was 11miles, running at a pace close to 12-minute mile which includes the water breaks due to the humidity. Great job everyone!! Homework for the month of July is running 30 miles each week. Next week there is no Marathon Clinic but we will be meeting up at Waiholo at 6:15am and try 13ish miles.

Since there will be no newsletter next week, please note for the July 13th Sunday run, we will continue to run from Waiholo Street at 6:15 a.m. and run extra at the end.

White Group by Sam Usman and Dwight Bartolome:
Sam’s Comments:

Blair, hope you are doing ok. (Blair pulled a calf muscle going up toward 18th Ave.). We started with 35 with all friends; all of them were familiar faces and no new members. For us the weather was awesome due to clouds playing hide and seek. As per your order we had to do the least favorite route of mine – Kahala Avenue. We wanted our boss Blair to be happy with us. We lost one of favorites Melissa to Andy’s grey group and he taunted at me that he got one of ours. I told him i will get even soon. Melissa you were always good with us and i am glad you moved to the upper level, we will dearly miss you. Blair we were pleasantly surprised to see you at the end waving and cheering for us. Get well soon and relax and from my experience every year you do get to deal with this issue and you always come back. Next weekend we are on for the run at 7.30. Also please try to come to my party for 4th of July and my cell contact is 753-0856 and the time is for 7.30.

Dwight’s Comments:

Weather was somewhat deceiving. Even though it was overcast and no hot sun to deal with, the humidity when the winds died down made it challenging for the group. But this Sunday run that included Kahala showed how strong and determined the group was to complete the longest run to date. Just an indication how dedicated the group is to training for the marathon. On to 12 mile runs where the real training for the marathon begins, but group is in good shape to take on the next step….

Unofficial Sunday Run:

Next weekend being a three day weekend will mean no scheduled clinic. Therefore, our group will meet “unofficially” at 7:30 a.m. for a 10 – 12 mile run next Sunday. Late night partiers, insomniacs, Netflix movie “marathoners” and pillow hugging late risers (the profiles of many of our members, myself included), please be prompt so we may leave at 7:30 a.m.

At the end (by Blair):

I watched in envy as about 35 runners all finished in unison and were in very high spirits. I missed being with all of these great jubilant people.

Guru’s Fourth of July Bash:

Guru Sam is having his usual Fourth of July “bash” at his Yacht Harbor Tower venue (which overlooks the fireworks at Ala Moana Beach Park) and inviting all White group members. Other groups’ members are welcome as well. The event takes place on July 4th, Monday starting at 7 p.m. to “whenevas”. For further details call Sam at 753-0856. It is only for” children” over 21 and parking is on your own.

Blue Group by Val Ogi:
(Pace 12:30 – 13:30 minutes per mile)

Blue group ran 10 miles into the neighborhood off Kalanianaole.

We held a good pace @12:30-13 min pace. For next Sunday Andy said to meet at the clinic, however since unofficial he will start early @ 7am.

Beginners:

Sweet 16’s by Roanne Abe:

Fifteen of us started on our trek today: Lynn, Sylvia, Noreen, Judy, Annette, Carmen, Macy, Chris, Sarah, Lynn, Dan, Fiona, Doyle, Cliff and Roanne. At first we thought that we would get rained on, but the sun soon won out and the rain clouds could not be found. Thankfully we had several cooling breezes come our way to lift our spirits as we headed back to the park. We went out for a little over 3 hours and walked 10.2 miles. The pace was a little slower today, on average 16:45, but over all, it felt right. Thank you to everyone for bringing a water bottle to help keep the rest stops short and for drinking at every stop. We really needed that for the heat today. And if you want a pick-me-up at the Arco station, remember to bring a few dollars. As the summer progresses many of us will be taking trips to be with friends and family, so please remember to get a copy of Dr. Scaff’s book to help you train while you are away from the weekly clinic walks. And if you do a walk in your HMC shirt outside of Hawaii, please take a picture of it and submit it. There is no official clinic meeting on July 6th. To help burn off those extra calories we’ll consume on Friday, we’ll be meeting informally at 7:30am on Sunday for about a 10 mile walk. Please remember to bring extra water and or snacks as there will be no community snack table at the end of the walk. Until then, remember to do your 3 one hour homework walks. See you Sunday!

Green 15’s by Lou Crompton:

Very informative talk by Dr Scaff this morn… shin splints often can be the bane of beginners who try to go too fast or try too long a distance … hopefully with 4 mos. of practice no one is still getting shin splints. We had 11 at the get go, including 3 for the 1st [or 2d] time from “faster” teams. unfortunately – asking for a name and email on a glossy paper using a pencil and then carrying that out on a run for a couple hours was not the smartest thing to do… I apologize because you 3 ladies remain anonymous and I’ll do better next time. Having done 9.1 miles last week, we planned a 9.6 outing for today. Before we even started UP Kilauea Hill we knew it was going to be a hot training day. Once out on Kalanianaole Highway our leader turned over the front slots to our new members in 2014 to find the phantom phone booth #1669. Both #1 and #2 positions went PAST the pole…uh oh…maybe it was the drizzle? Fortunately one of our sharp eyed 1st time runners in the #3 position spotted the post and yelled… we coulda been out to a beach park except for her diligence. Thank you – we don’t go out to beach parks till later. We turned around and made the long hike back on Kahala Av under a hot sun, sans breezes… Kahala Av seemed longer today. Our 9.6 miles was accomplished in 2 h 26 m overall for a 15.2 m/m overall pace… particularly our “new” ladies in the front 4 – sounds like an offensive line – did an excellent job of leading or maintaining the pace… stay with me in the training clinic and you will finish the December marathon at this pace in 6 1/2 hrs. Green 15 will have an informal run next Sunday, July 6… Show up same time / same place and we’ll go a 1/2 mile more. There will be no refreshment table set up so I will try to remember to bring some goodies in my car… you can do likewise if you’d like to and perhaps we can share under a shade tree around 10 AM. You all need to be squeezing in your homework training runs during the week… I know it’s difficult with full time jobs, but you cannot complete a 26.2 mile marathon by skipping homework runs… Aloha

Golden 14’s by Dean Takashige:

Wow! This is the last Sunday in June, and our last eight miler… We had a lot of cloud cover but the air was very humid…and the breezes were there but very few and far between. We were blessed with a brief mist of rain at one point but that too didn’t last nearly as long as we would like. Remember the days will get hotter so don’t forget to put on your sun screen before leaving in the morning drink lots of water at the stops. We had a good run with 17 in the beginning with 3 new runners to the group. Welcome and hope to have you join us every week. I was assisted by Lisa, Sandra, and Gail. We did not have any falls just a sidewalk shuffle with a quick recovery with the help of some nearby co runners. Phew…Our question for the day was” why don’t we start earlier since its cooler?” The reason for this is we are training for the Marathon in December. By the time we complete the marathon at our running pace it will most likely be the hottest time of the day. We need to get used to running in the heat and sometimes rain, or you will be in for a big surprise on that day. That was a very good question, I am sure others were thinking that also. We ran 9.4 miles in 2 hours and 51 minutes and burned 977 calories.

Next week there is no official clinic but the 14’s will be running and we will meet at the same time and place. If you have questions contact one of the leaders. Have a great week, keep up with your homework runs and we will see you on Sunday.

Lucky 13’s by Derby Linden:

Hot and humid conditions keep Marianne, Mike, Ming, Caleb, MaryVic, Cyrus, Laurence, David, Jess Lyn, Michelle, and Brent running at pace. We had the pleasure of having long time staff member Fiona join us on our return run.

The 8-mile runs are now behind us and we can all look forward to the double-digit runs – 10 miles starting July. This is when the real fun starts. Look how far you’ve come.

Remember to do your homework and hydrate.

If you would like to run in cooler weather, we will be meeting for an unofficial HMC run at 6 am at Paki on Sunday, July 6th. See ya!

Get more news and pics, go to Facebook: HMC – Lucky 13ers

Stats:
Total Miles: 8
Total Time: 2:03
Overall Pace: 15:35
Calories: 898

Da Comment Corner:

Fourth of July Sunday Run:

Please check with your group leader as to your groups’ plan for this coming Sunday.

Have a safe and festive week!

See you at the water stops,

Blair