Blair’s Weekly Update 07-13-2014

Doc’s Report:

Doc spoke about downhill running and its effect on your legs.

Table Duty:

Thanks to Red Group leader Jeff and Blue Group leader Andy for the breakfast buffet! Those tuna sandwiches, peanut butter sandwiches, plus regular and vegetarian fried rice, mango bread, etc. was incredible! UDABEST, Jeff and Andy!!

Group Reports:

Advanced Runners by David Fitzpatrick:
(Pace <9:00 minutes 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, and caught doc’s downhill running talk. Les and Donis are beginning to taper for the San Francisco marathon in late July. Next week we are meeting at the second beach park at 6:00 for about eight.

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

The Pink group did something a little different this time. Rosie went out at 6:00 am from the clinic meeting area, while Steve went out at 6:00 a.m. from the second beach park. Both sub-groups went on 14-mile runs with very similar stats. One group included: Mieko, Miki, Taka, Russell, and Rosie while the other group included: Sandy, Jun, Izumi, Kozo, Steve, Steve, Lisa, Arleen, Arlene, Tabby, Joe, Earl and Matt for a total of 18 runners.

Even with a 6 a.m. start, the temperature was already 75 and the humidity 74%. Luckily we had quite a bit of shade and some nice breezes so it wasn’t draining. The harvest moon inspired us in the early morning. Russell, Mieko and Rosie all completed the North Shore Chun’s to Waimea 1.6-mile swim yesterday. Mieko is going to do the Tinman Triathlon in two weeks. Below are the stats for the run:

Distance: 13.85 miles
Overall Time: 2:45:43
Overall Pace: 11:56 / mile
Running Pace: 9:37 / mile

We will all be meeting next week at 6:00 a.m. at the regular HMS meeting area on Paki Avenue for another 14-mile run.

Happy running, and see you next Sunday!

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

Andy lead 12 Grey’s on their first 14 miler today. We missed Ron since he was running a 8K in Kailua. Our group was a relay run today with starts staggered over Wailupe Circle, Waiholo Street and Paki. We surged in size today with 4 new-comers (The double T’s (Tiffany and Tamara), Wes and Elizabeth). Not sure if Elizabeth should be called new since she did the Tantalus run with us last week. We also had our core group including John (Ron’s son), Rob (the photographer), Dr. Rob, Amanda, Nicole, Emile and Lance. Sorry if I missed anyone or gave you a new name.

Most of the group made our first run all the way to the second beach park for 14 miles but a few wisely turned around earlier. Listen to your body and do not overdue it. If you run until you are tired then turn around … you ran too far.

We was really hoping to see Nelson at the Oasis but it was only a mirage today. Since Andy started at Wailupe Circle, John volunteered to lead the group back. I hope that he was able to keep to the pace and not break anyone. Do not rely on Nelson’s Oasis to sustain us. By now you must carry nourishment.

For the rest of this training season, the Grays can chose your starting point as shown below. We will start promptly so if you are late … you get to catch up.

Wailupe Circle – 6:00 a.m.
Waiholo Street – 6:15 a.m.
Paki Avenue – 7:45 – 8:00 a.m. (after the talks and announcements)

Upcoming runs:

7/20/14: 14 miles, including Kilauea Hill, turn around at first beach park.
7/27/14: 14 miles, including Kilauea Avenue and the marathon finish, turn around at second beach park.

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

Alberto, John, and Bill escorted a group of 16 Silverados on this season’s first 12-mile run. Our group included: Sun Hee, Moon, Joe, Tavy, Scott H., Paul, Kim, Paul, and Ken. We welcomed new Silver, Dan, who is a very experienced runner and triathlete. He is a wealth of training info and happy to share his knowledge, so be sure to pick his brain. The group grew as they went along – Lynnae joined just outside the park, Scott C. just before DH, and Carrie at Triangle Park. Weather conditions were pretty good for the peak of summer; we had breezes along with the sun. Mahalo Scott C., for the extra special treat of Gatorade icees and drinks at our turn around spot. It was just what we needed. Congrats on your first 12-miler Silvers!

Homework (increasing now): You now want to count weekly miles rather than time. Target 24-30 miles per week. This can be done in 2-3 homework runs of 6-10 miles. Don’t forget the rest day in between, as rest days are training days too. Also remember the 10% rule; mileage should be increased by no more than 10% per week. So if you haven’t been doing your homework, start now and do a gradual increase to avoid injury.

Running Tips: HMC recommends stretching after a warm up, or preferably at the end of the run. This may seem counter-intuitive for some, but there has been no research confirming that stretching before a run will decrease injury. Rather, a good warm up is better than stretching before a run. A warm up is defined to be a slower pace for the first ten minutes of the run. See “Your First Marathon” by Dr. Jack Scaff, pages 34-36 for a good discussion on stretching.

Recap – Independence Run (July 6th): We had a fun group of 18 Chromies (Silvers & Greys) and HMC friends (a Pink, Purple, and White) take the first Tantalus trek of the season. It was a beautiful day for a mountain run. Congratulations to 5 first time Tantalus trekkers – Robert, Paul, Melissa (White), Coco, and Gabe. Other trekkers included: Ron, Horacio, John (grey), Ken, Dan, Andy, Alberto, John (Silver) and Lance. Speedy Joe, sidelined by injury this season, blessed us with his presence and volunteered to drive the snack car. Mahalo! Big thanks also Jun L., Tony, and Henry for supplying the delicious watermelon and munchies. It was a good training run. We opted to include the lookout point and were treated to a gorgeous 180-degree view of Honolulu. It was a great reminder of the great country & state that we call home.

*Upcoming Optional Training Races (7/15): The Marathon Readiness Series is highly recommended to those who need race experience. The marathon should ) be your first race. The first race of the series (15K) starts August 10, and each subsequent race adds 5K up to 30K (18 miles), with a half marathon taper race at the end. It’s designed to get you ready for the Honolulu marathon. This is a great way to test your training under race conditions, and practice your race preparations. It’s invaluable for newbies. For 5 races (with some tech shirts) that’s a good deal. Or just sign up for the longer races. See 808racehawaii.com. Early deadline extended from 7/13.

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

Doug, Abe, Lianne, Kiana, Michelle, Lori, Stacey, Devan, James, Emily, Another Fellow Greyer, Jan, Bob, Ivan and Russ continued their early morning run from Waiholo Street, 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. James, Emily, AFG, and Bob ran around Kapiolani Park as the rest of us rant towards Monsarrat Avenue and back to the Clinic Start to hear Dr. Scaff’s talk on downhill running. We regrouped and ran back around Diamond Head, through Triangle Park, Kaimuki Middle School, Water Dharma, said “Hi” to Devan’s Parents, gas station, the 1st beach park, and finally back to our cars. Distance: 12.5 to 13 miles depending on the route (as some of us did not go through the residential area towards the 1st beach park) at a pace around 11:30-12 minute mile which includes the water breaks. Great job everyone!! Next week, we will be meeting that first beach park off of Kalanianaole at 6:00 a.m. Please park at Wailupe Circle and walk on over to the park. An email will be sent on directions on Friday for those interested. For the following week, Devan made a great suggestion to start again at Waiholo Street and after the Clinic Start, run towards Waikiki to add more miles, and return to our cars. We will talk about this idea next week. Homework for July, please continue running 4 times a week which includes the Sunday run.

White Group by Sam Usman, Dwight Bartolome and Blair Hoashi:
(Pace – 12:00 – 13:00 min. per mile)

Guru Sam, Dr. Dwight, Blair, and Richard led another huge group (34 members) through their paces on a 12 mile run. While the Guru and Blair and a few members cut their runs short due to injury or shoe problem or time schedules, the remainder ran on to the first Beach Park (our 12 mile turn around point) and back. Guru Sam’s three month old shoes disintegrated as he was running so, he was relegated to walking after the Kahala gas station turnaround. Jessica, Melissa, “Sarge” Violet, Russell, Stan, Danelle, Stephanie, Kevin, Elena, Francis, Erin, Sayaka, Jin, Jainey, Miho, Chung, Hannah, Elaine, Charise, a new couple recruited by Sam, Shelly and her friend Jade, were most of our members who were with us today. Apologies if I missed a few members.

Congrats to all! And, thanks all for your concern over my injury; I should be back next week.

Dwight’s Comments:

The group completed its first 12-miler for the year. All in all the weather was hot but group stayed together till Triangle Park. From Triangle Park each member set their own pace back to home base. Interesting to see the different conditioning levels of the group. But everyone’s finishing time was quite respectable for the first 12-miler. Great Job Everyone!!!

Beginners:

Lucky 13’s by Derby Linden:

Staff Stats: Michelle Kim Stone could not join us this Sunday and she ran her 10+ miles all by her lonely self on Saturday! U go gurl!

We all felt the 90 degree heat: Caleb, Cyrus, Ming, Jay, Christy, Brent, Maryvic, Laurence, Dave, Noah, Melissa & first timer, Pauline. The route took us all the way to the infamous telephone booth and back to the clinic. Real troopers even though the heat took its toll on many of us. Bring your water bottles and always hydrate.

This season, we have unsung heroes who are helping there young adults reach their dream – thank you Sue Okimoto, Noah’s mom and Lehua and Cyrus Simeon, Caleb’s for being such supportive parents.

We miss you…Maile Burgey – get well soon and Lehua Simeon, mommy-to-be.

Homework: See Dr. Jack H. Schaff, Jr., Your First Marathon excerpt page 27 outlining 30-Mile Week Training Rules. This is considered good: Sunday – 10 miles; Tuesday – 10 miles; Thursday – 10 miles

Next week same run and same smell.

Total Miles: 10.69
Total Time: 2:48
Overall Pace: 15:51
Calories: 1213

Golden 14’s by Dean Takashige:

We had a smaller turn out this Sunday, at least for our group. Only 9 at the turnaround at the virtual telephone booth on Kalanianaole. We seem to have lost a few member of the group along the first half of our route.

This was partially due to the extremely warm conditions.

Thanks goes out to Lisa and Gail for assisting with the group.

The days will get warmer so remember to drink a lot of water and now is a good time to start experimenting with eating along the way. The suggested all around snack is pretzels, the salted ones are preferred to assist with replenishing the salts lost through perspiration.

This week we ran 10.8 miles in 3 hours and 23 minutes and burned 1,174 caloriess.

Keep up with your midweek homework runs, at least an hour, 2 days with day of rest between runs.

See you next Sunday.

Green 15’s by Louis Crompton:

Since a few green people got together to jog 10 miles on July 6, it seemed only natural to go out for 10.5 today. So we did. Some of our folks were ill or had to work – life isn’t fair – but we did have 8 go scurrying around the countryside. Not keeping official records, but we did manage to do our first mile going up Monsarrat Avenue in 15.0 minutes which may be a record for us. Overall we went out to BP#1 and returned via Kahala Avenue in a time of 2H 39M for a 15.1 m/m overall pace… We’re not easing up on our goal of finishing the entire Honolulu Marathon at a 15 pace in 6.5 hours… we’re more than 40% there and so far so good. We need to try to practice about 30 mi per week, so you have less than 20 more for this week. Do what ya hafta do. Thanks to our table duty staff for having the free world’s supply of pineapple and bananas for us today – with a couple swigs of cold Gatorade, what more could anyone ask for? Next Sunday Green Team adds another 1/2 mile and, my goodness, that’s 11 miles! Piece of cake… if we can do 10.5 at a 15 clip we can easily do 11 at the same pace. No problemo mi amigos. And if anyone in HMC reading this knows “someone” in Parks & Rec, please try to influence them to fix the urinal in BP#2… it’s been inop / covered for months. Aloha

Sweet 16’s by Roanne Abe

Today was a gorgeous day. Thanks for taking the time away from the big game today and kicking off our first official July walk. Nineteen determined walkers came out (including one new comer) to see the beautiful views along the marathon course. Lynn, Annette, Vern, Judy, Lynn2, Dan, Sylvia, Mike, Carmen, Macy, Chris, Yuriko, Noreen, Wendy, Isaac, Linda, Pam, Cliff and Roanne walked 11.25 miles at an average pace of 16.2 min/mile. We held up pretty well given heat and constant sunshine. The breezes and shady trees helped to keep our spirits up. The sun is not always our friend and we ask that you pay attention to your body. Learning to listen to your body, will have huge payoffs on marathon day. If you don’t feel good, slow down and let a staff leader know. Many of us carry water, but we should also start carrying a drink with electrolytes and or something salty to eat like pretzels. Just something to help refuel and rehydrate your body. Experiment and see what your body responds to and enjoys the most. Homework walks change this month to 30 miles a week. Rules are (also on pg 27): 1. walk at least 3 times a week 2. do no more than 5 homework walks a week 3. no walk is less than an hour 4. no walk is more than 15 miles. 5. Sunday clinic counts as a training walk. Have fun and enjoy the week. See you on Sunday!

Rainbow Group by Norm Uyeda:

(For recovering runners or runners just starting out)

The Rainbow Group did 10.3 miles at a moderately brisk walking pace. The Rainbow group is for those who are recovering from injuries or for new members who are trying to ramp up to the mileage but don’t want to start off with a 10 or 12 mile training run. We walk at slightly brisk pace and try to spend minimal time at the water stops.

Da Comment Corner:

“Fluff Running” (Repeat):

I get an “avalanche” of weekly periodicals (most from redeeming those expiring airline miles) and to get through it, I read the magazines from “back to front”. But why, one might ask? (It’s not just because I’m weird, [I don’t think]; there is a fairly logical explanation). Usually, magazines have its “lighter fare” at the end and the “meaty part” in the middle or toward the start. (Read through Time, Newsweek or Businessweek and let me know if it isn’t true.) So, to get to the more “serious articles”, I go through the “fluffy stuff” first to “warm up” my diminutive brain. So how does it relate to running?

Like my “magazine reading ‘disorder’”, I start my runs very, very slowly and very easily (“fluff” running) until I get warmed up to run at a faster pace and cruise on to my ideal pace. See the analogy?

Have a great week!

See you at the water stops,

Blair