Blair’s Weekly Update 07-20-2014

Doc’s Talk:

Doc’s talk focused on running in wet conditions – wet shoes, blisters, and other items in regard to wet weather running. How appropriate since a major storm just passed us by last night – this thereby created great running weather- overcast conditions with a nice cooling breeze.

Table Duty:

The R& R and H Café was open for business again; thanks to staffers Rachun, Robert and Henry for a food spread worthy of a five star café. The egg, tomato, pepper, open faced sandwiches were delicious and blended well with the fresh fruits and refreshing drinks. Much mahalos!!

Group Reports:

Advanced Group by Dave 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 slept in today due to anticipated weather. Next week we are meeting at the second beach park at 6:00 for about eight.

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

The Pink group went out on Sunday morning with a total of 11 runners, including: Rosie, Steve, Steve, Sandy, Miki, Carl, Lisa, Earl, Joe, Tabby and Kyle. Welcome to the Pinks, Carl!

We started at 6:00 a.m. from the regular meeting place on Paki Ave, and it had just stopped raining a little bit before. The temperatures were cooler, even though the humidity was high, and it made for some nice running weather.

For our early run, the group went out to the gas station and back for 8+ miles, then listened to the talk before heading out for another 6 miles. The 6 miles went around the park, then down Ala Wai Blvd, and back via Date Street to change it up a bit. Below are the stats for the early run. The stats for the last 6 miles were very similar to these numbers:

Distance: 8.3 miles
Overall Time: 1:30:00
Overall Pace: 10:49 / mile
Running Pace: 9:28 / mile

We will all be meeting next week at 6:00 a.m. at the 2nd beach park (Kawaikui) and running in to the talk by 7:30. Please be ready to run at 6:00 so we aren’t late. The run in is approximately 7 miles, and we will be going via Farmers Road. After the talk by Dr. Scaff, we will go back via the normal route, via 18th Ave to Kilauea past the gas station and through the little neighborhood on the way back to the 2nd beach park.

Please remember to keep up with your homework runs. We will be running our first 16-miler in a couple of weeks!

Happy running, and see you next Sunday!

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

Andy led 9 Grey’s today and their distances ranged from 8 miles to 16. Andy, Lance and Alberto ran in from Waiholo Street together. We missed Ron again but he was out with a good excuse. He was attending the 1 year christening of his granddaughter. Congrats Ron. After two weeks with me setting the pace and my Garmin dying today … the group is really looking forward to Ron’s return. We had 1 new member today (Chris) and 7 from our core group (Andy, The double T’s (Tiffany and Tamara), Wes, Melissa (a.k.a. Elizabeth), Amanda, and Lance. Sorry if I missed anyone or gave you a new name. Wes cut it short today (8 miles) and took it easy because he is nursing an injury. I’m starting to hear about a few injuries. The good news is we are still early enough to recover from injuries if properly cared for. Be careful … listen to your body to prevent the occurrence of injuries.

Many runners didn’t come out today because they were scared off by the rain. Rain comes and goes but training needs to be consistent. Bring a trash bag (my stylish raincoat that I can throw away anywhere) and show up rain or shine. Believe it or not … sometimes it rains on marathon day. Here a quote from the 2008 Honolulu Marathon (my first marathon).

As the fireworks display lit up the sky for the 5:00 a.m. start, only a light mist accompanied by a slight breeze could be detected. But minutes into the 36th edition of the world’s largest tropical marathon, the rains resumed and were soon heavy again. I’ve never run in such conditions of rain,” said Kenya’s Patrick Ivuti, the 2007 Bank of America Chicago Marathon and 2008 Honolulu Marathon champion. “I ran in conditions of hotness, but not conditions like this.”

Tiffany asked if we should be doing interval training. Interval training is proven to be very beneficial if done properly. If done improperly, it is also a great way to hurt yourself. If you are interested in learning more about the benefits of interval training you should read the Runners World article at the following link.

http://www.runnersworld.com/race-training/three-benefits-of-running-short-intervals

For the rest of this training season, the Greys 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:

7/27/14: 14 miles, including Kilauea Avenue and the marathon finish, turn around at second beach park. 8/3/14: 16 miles, turn around at Holy Trinity Catholic Church 8/10/14: 2nd Bus run 8/17/14: 16 miles, including Kilauea Hill, turn around at second beach park. 8/24/14: 16 miles, including Kilauea Avenue and the marathon finish, turn around at Holy Trinity Catholic Church.

Silver Group by Jonathan Lau:
(Pace – 11:00 – 12:00 min. per mile)

Total time: 2 hours 10 minutes according to Scott H. We finished a little faster than last week thanks to breezy trade winds, and the cloud cover from the storm that came through last night.

Alberto led 11 of us to the first park. John took over for the return trip as Alberto was needed for a morning job. I took over for the second half of the run. We picked our pace during the second half.

Bill wanted the extra challenge through Kahala The rest of us took our usual course through Farmers. Today was the Ukulele festival so hopefully some of you checked out the free entertainment over there. We had Moon, Carrie, Jeff, Marissa, Scott H, Kim, Daniel, Bill, and Hiroshi (back from Japan). We enjoyed the breezes compared to last week’s scorching sun. Lynnae was off due to a trip.

Homework: 2 weekday runs of at least 6 miles each with a rest day in between. Heed the 10% rule – increases of weekly mileage should be no greater than 10% to avoid injury.

As we approach the end of the month, we are continuing to run 12 miles at an easy pace on Sunday. I’m often reminded that no matter how hard it may be to get in your homework runs there is always someone busier than you who is running right now. Keep at it!

Upcoming Events:

August 10: Norman Tamanaha 15k (1st race of 5 in the marathon readiness series)
August 17: 2nd bus run. Boarding at 7:15 a.m., departure 7:30 a.m.. $3 fee; donations welcomed.

Here’s something to think about: If you wait for perfect conditions, you’ll never get anything done. Don’t let the weather or anything else stop you from doing what you set out to do.

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

As Tropic Storm Wali disintegrated early Sunday morning, the original plan for the Black Group to run before the Clinic start also was dismantled as we decided to cancel the run last minute. However at the sky cleared by 6 a.m. in the morning, Kurt, Russ and Ivan met at the Clinic start to sneak in 10.5 miles at a 11:40-12 minute pace. Kurt actually ran from Waiholo Street earlier morning and Russ and Ivan accompanied him on his run back to the car. As Russ and Ivan turned around to head back to Kapiolani Park, Russ’s keen eye found Lianne and Kiana on Kalanianaole and the four of us ran back to the Clinic Start to enjoy the snack table. Next week, the group decided to meet at Waiholo Street at 6:15 a.m., run towards the clinic and add mileage on the back end. Homework for July, continue running 4 times week which includes the long Sunday run.

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

Staffers Bob and Blair led 25 committed runners (stormy conditions the night before and forecasted for today) through another 12 mile run. We missed our Guru Sam who was visiting a friend in San Diego and leader Dr. Dwight, who was laid up with an injury. Bob did a great job in leading the group while Blair as usual, brought up the rear through its second 12-miler. The weather was just perfect for running – lots of cloud cover and nice, cool breezes all throughout our run. Shelly, Melissa, Francis, Russell, Quen, Kevin, Erica, Elena, Elaine, Tomoko, were guided by the “Sarge”, Violet. The rest of the group consisted of Steph, Donna, Ryan, Hannah, Jin, Jainey, Ming, Abbey, Masa (back from Japan) and Monica.

Persuasive Monica:

When Bob at the “phone booth stop” asked the group as to the route it should take going back and the group was unsure of an answer, group member Monica, in her own “persuasive manner, while agreeing with the “group chorus” to let Bob decide, was at the same time, distinctly pointing and extending her arm (in Bob’s view) in the direction of the shorter Kalanianaole route. Not sure if it was mixed signaling, subtle persuasiveness or “in-your-face” persuasiveness, or wishful thinking, but Bob, led the group back through Kalanianaole Ave.

Congratulations to all who finished with us after doing our final 12 miler. Running in unison throughout the entire route was great! I am in awe of our group for its patience with their pacing and in being so disciplined especially at the end. It takes great discipline and patience to stick with our prescribed pace (12 minutes a mile) throughout the entire route, especially at the finish (when we’re dying to “get home” ASAP); these traits will be very important in running a “successful” marathon.

Please continue your homework!

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

The Blue Group continued its 10-mile run. Actually, it was 10.47 miles which took 2 hours and 29 minutes according to group leader Val. The threat of thunderstorms must have kept some folks home. However, it turned out to be such a pleasant day for our Sunday run. There was a cool breeze, and the overcast skies made it a cool run. No were rain showers nor was it humid. The group size was an elite half dozen folks of group leaders Andy and Val, with Colette, Tannia, Dan, and Justin. Prepared for inclement weather, Andy showed the group what he brings to the start of the Honolulu marathon, his handy trash bag with holes for his head and arms cut out. It keeps one warm and can serve as a raincoat if it’s raining. You’ll hear more during Dr. Scaff’s talk the week before the marathon. We took the Farmers Road way back to the Operation Red Wings, Medal of Honor Park for the extra water stop by Hunakai Park in Kahala. This was the group’s 5th 10-miler if count the 4th of July weekend so our group is ready to up the Sunday runs to 12 miles. The turnaround point will be Wailupe Park where there is a restroom and water fountain. Bring some gels, power bars, pretzels, Li Hung Mui, etc. to try out during your training runs to see what works for you. See you next week.

Beginners:

Sweet 16’s by Roanne Abe:

Glad to see that we all made it through the bad weather on Saturday. Fifteen of us braved the weather, including two new comers, to go out on a 11.6 mile walk to Wailupe Park and back. The group consisted of Bryan, Kathy, Sylvia, Noreen, Judy, Annette, Glenn, Ryan, Macy, Carmen, Linda, Chin Wyn, Pam, Cliff and Roanne. The weather was the best so far, with cloud cover and strong breezes that lasted throughout the entire walk. The pace was a little faster than normal. We averaged about 16:15 minutes/mile and we all had smiles on our faces. Even though it was cooler, it was good to see that everyone drank at every water stop. Good practice! Please note that next week, July 27th, is the Tin Man Triathlon. Parking might be problematic as the course for all three legs are around Kapiolani Park. They will start at 5:30 a.m.. Plan to come a little early to find parking. Remember to get your mileage in this week. As we go longer on Sundays, the practice walks will be key in making sure that you can complete the Sunday walk in good form. We’re aiming for 30 miles a week including the Sunday walk, so you have about 19 miles for homework this week. See you on Sunday!

Green 15’s by Louis Crompton:

Wow, you see the “power” of the weather forecaster? Mention Sunday morn might get 12″ of rain and our clinic numbers dropped to the diehard fans… and those who were no shows missed probably Da Best refreshments assortment to date… fancy sandwiches, homemade desserts and something cold to drink…super job, guys! Don’t ever stay home because you think it might rain… it may rain on marathon day and you ought to be prepared for that event. A few years ago I jogged from the start line all the way to HI Kai Drive in a steady downpour… mile 16 before people started shedding their ponchos. Finish time was about 4-15 that year…rain doesn’t slow you down IF you prepared for it. Green Team had 8 at the onset who zig zagged around puddles [sometimes ponds] to cover a route of 11 miles today under “nice” overcast skies with breezes. These conditions helped us finish in 2H 47M for an overall pace of 15.1 m/m. We don’t hang around those water stops for 5 minutes… on marathon day 12 water stops at 5 minutes each will cost you 1 hour off what your finish time could have been. Our green folks anticipate collecting our finishers’ tee shirts in 6 1/2 hrs at our 15 pace and at 42% of the marathon distance we’re definitely on a trajectory to accomplish our goal. Do your homework runs – especially those who did not show today… try for 30 miles per week, including the Sunday distance. Next Sunday, Green Team heads out for 11.5 mi, rain or shine.

Golden 14s by Dean Takashige:

Kudos to everyone that showed up on Sunday, especially with the impending possibility of continued heavy showers. Conversely we had very desirable conditions, overcast and breezy. To all the new folks that showed up, welcome and feel free to change between groups till you find your comfortable fit. Yesterday was a good exercise to prepare and expect possible wet weather at any time.

Thanks to Sandra for assisting with the group. We had a good run till the virtual phone booth and backtracked to get our 10.17 miles. Keep up with your midweek homework runs at least 1 hour 2 times during the week with a day of rest in between runs. See you all next Sunday.

Lucky 13’s by Derby Linden:

Even though the weather seemed ominous the night before, it did not keep good runners down and I was lucky to run with the likes of Andrea, Caleb, Cyrus, Dave, JessLyn, Jay, Brent, Maryvic, Dave, Melissa, Marissa, Michelle, Ming and Taka.

We welcomed the overcast clouds and it made for good running. Did the usual route, up Diamond Head towards Triangle Park to Aloha Gas Station and into the residential area to the telephone booth. On the way back from Aloha Gas station, we headed down towards Kahala Avenue turned on to Farmers Road and the rest is history.

Next week same run and same smell. Sorry, gang, no watch today. Used my inner core clock.

Stats:

Total Miles: 10.69
Total Time: Great
Overall Pace: Fantastic
Calories: Out of This World

Da Comment Corner:

More Efficient Homework Runs (repeat):

Let’s make sure to be prudent or “efficient” on these runs, especially during this period of our training. We might feel a bit more confident as we go longer and have a tendency to “push a little harder”. This might be a formula for injury. Take it a bit easier on your training; perhaps run a little longer at a slower pace rather than doing more speed work.

Other types of activities (e.g. basketball, tennis, softball, swimming, surfing, weight training, even golf) take a toll on our bodies (especially for us “older super athletes”), so listen to your body and perhaps incorporate more rest days to recuperate. As Advanced leader Les Young states, “You don’t need a 4-6 week setback at this stage of the game”.

Second Bus Run:

August 17; fare – $3; farthest drop off point – traffic lights past Sandy Beach, approximately 13 miles. Much of the run is on the actual marathon route. (We are running back to the park via Kalama Valley and not climbing up Kalanianaole Highway heading toward Haunama Bay; many have expressed their trepidation about coming back on this route.) Please sign up on our sheet posted on the bulletin board.

Motivation:

“Whatever you do will be insignificant, but it is very important you do it” – Mahatma Gandhi

Stay cool and injury free!

See you at the water stops,

Blair