Doc spoke about our knees (our most inflexible joint) – problems associated with it when running, and the preventive measures one can take to ease its problems.
A great spread of food and drinks laid out by Sweet 16 staffer Roanne, her friend, Gregg, and staffer Wendy. Mahalo!!!
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. Congrats to Donis and Les for a great San Francisco marathon! Great job on a pretty hot day :0) our group ran 12 today. Next week we are meeting at the Hawaii Kai boat ramp near Roy’s at 6:00.
Pink Group by Stephen Cole:
(Pace 9:30 – 10:30 minutes per mile)
For this Sunday run, most of the staff was out of town, but Sandy led the group on the first run in from the 2nd beach park. There were a total of 9 runners in the 6:00 a.m. run, and 3 more joining at 7:30 for the run out. The runners included Izumi, Steve, Arleen, Arlene, Kozo, Tabby, Joe, Lisa, Sandy, Chris, and Miki along with a visitor from Australia. The weather was nice, and Sandy kept a pretty consistent pace for both runs.
- Distance: 6.88
- Overall time: 1:15:23
- Overall pace: 10:56
- Running pace: 9:45
- Distance: 7.12
- Overall time: 1:22:16
- Overall pace: 11:33
- Running pace: 9:52
Next week we will be meeting at the same location at the second beach park for the run in. Since this is our first 16-miler, we will go toward Hawaii Kai for a half mile, then turn around for the run in to Kapiolani Park. Remember to hydrate well starting the night before the run, and bring fuel for the longer distance. This is a great distance to practice / experiment with hydration and fueling before the runs get even longer. Happy running, and see you on Sunday!
Grey Group by Ron Alford:
(Pace – 10:30 – 11:30 minutes per mile) Piers,
Andy and Ron lead out the Greys from the Park into a warm and breezy day with part of the route shared by the runners and bikers participating in the annual Tinman – We saw Mindy closing in on the finish going over Diamond Head. The actual make-up of the group changed at nearly every water stop as some joined and some departed. Included in the group were Amanda, Emily, Melissa, Lance, Rob, John, Henry, Tiffany, Tamara, Wes, and Danny. At Aloha Gas, Ron reminded everyone to be especially mindful of bikes on Kalanianaole coming up behind us on the way out to Nelson’s Oasis at the second beach park. On the way back from Nelson’s Oasis, we lost everyone from the group (because they parked at Wailupe and ran in early) except Ron, John, Tiffany, and Danny. Ron and John stopped in Kahala so Tiffany and Danny were the only ones to actually finish at the Park!
- Distance: 12 miles
- Running Time: 2:12:03
- Total Elapsed Time: 2:41:40
- Average Pace: 11:00
Next week we move up to 16 miles (without Ron, who has table duty).
- 8/3 – 16 miles, turn around at the Holy Trinity Church
- 8/10 – 16 miles including Kilauea Hill turn around at the Second Beach Park
- 8/17 – Bus Run
- 8/24 – 16 miles, turn around at the Holy Trinity Church
- 8/31 – 16 miles with the marathon finish (Kahala Avenue/Kalakaua to the Queen)
Keep doing those homework runs!
Silver Group by Lynnae Lee:
(Pace – 11:00 – 12:00 minutes per mile)
Black Group by Ivan Irie:
(Pace 11:30 – 12:30 minutes per mile)
Recovering from last week’s storm that didn’t happen during the Honolulu Marathon Clinic, Lianne, Kiana, Doug, Martha, James, Russ, Jan, and Ivan ran from Waiholo Street to our usual run around the residential area to the gas station. Although we typically run on Kahala Avenue on the last Sunday of the month, the Tin Man Triathlon forced us to run on Farmer’s Rd where we met up with Lance from the Grey Group. As we continued running towards Triangle Park and around Diamond Head, Abe was able to catch up with us, and we ran towards the clinic. At the Clinic, Shelly from the Teal Group days, joined us, and we ran back around Diamond Head… gas station… residential area (where Shelly ran back to the clinic on her own)… past our cars (where Martha, still recovering from her trip at the World Cup decided to end her run)… to the first beach park…and back to our cars for a total of 13 miles in a 11:45 minute pace which includes the water stops. Great job everyone! Next week, the group will meet at Waiholo Street at 6:15 a.m., run towards the clinic and add mileage on the back end. Next week is August so we will be bumping up the mileage by another 2 miles. 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)
About 40 runners comprised our group today!! The problems with access to our meeting place (due to the Tinman Race) did not deter our “regulars” and a few newbies from joining and forming this spirited group. Guru Sam was back from his trip and he along with staffers Bob and Blair led this huge contingent of motivated runners through another 12 miler which also took in Kahala Avenue (we usually incorporate Kahala Avenue on the last run of the month). “Dr. Dwight” was again out with an injury but hopes to be back next week. While Sam and Blair took shortcuts to keep up with the group, “Ironman Bob” led the group on its intended route – through the always tough Kahala Avenue, then on to the “home stretch” – a full 12 miler! Please keep up with your homework as 14 miles is looming.
Congratulations to all who finished with us after doing our final 12 miler. Running in unison, nearly all 40 of us through Kahala Avenue and in the heat and humidity, was tough! Great job!!! 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.
With us today were Tomoko, Elaine, Charlene, Charmaine, Danel, Quen, Jin, Jaimie, Chung, Miho, Hannah, Jessica, Melissa, Elena, Russell, Quen, Horatio, Violet, Kevin, Stephanie, Abbey, newcomers Ryan, Donna, H/W duo of Dr. Kevin and Erica, their friend Floyd, recent college graduates Jimmy, Trevor and Matt, Shelley, Nicolas, and Ming. Apologies, as I missed a few more runners. A fantastic job by all!
Just quick mention about our “regular” Shelley who flew in from New Zealand (a ten to eleven hour flight) and landed at 10 p.m. the night before but still joined us for our run today!! Such dedication!
Please continue your homework – 14 miles beckons! Let’s sign up for our second Bus Run slated for August 17th. A sign-up sheet will be posted; bus fee $3.
Blue Group by Val Ogi
(Pace 12:30 – 13:30 minutes per mile)
Here’s the blue group workout last Sunday. We started out with 9 runners out to the Aloha gas station, 2 turned back to do 8 miles with Andy who had to leave to go to work. It was hot and sunny for our first trip out to Wailupe Park. I reminded the group that now is the time that we need to start looking to see if we need more than water for nutrition. We stopped at the Aloha gas station for some cold Gatorade. We also noted feeling the heat on our feet which led to noticeable swelling for the first time doing this distance. Blue group finished with their first 12-miler with average of 13:30 pace but also commented that they wished they joined me last week for a lap around the park when they felt they could run more as the day was cooler. We will do at least 2 more weeks of 12 miles.
Walkers by George Ushijima:
Here we are, the last Sunday of July. It was such a wonderful; day with the sun shining and the breeze coming through regularly. Roger was there to start us off with some heavy moral support and catching some action photos along the route. There were the 6 of us going along to do an extra-long 10 miler. To do this and to prepare ourselves for next month when we will do the 12 miles that is August, we targeted the Wailupe Beach Park as our turn around spot. So we took a shortcut down 18th Avenue to get to Kilauea. When we had our refresher at the gas station, we headed to the mauka side of Kalanianaole Highway. Actually following the Marathon route. We stayed on the mauka side, passing through a short neighborhood road and then crossing the highway to Wailupe. Getting back was getting to be a matter of routine. When we got back, Roanne was there to greet us with fruits, pound cake and pretzels. The numbers were 11.95 miles @ 16:50 a mile. With all our stops and water breaks, we came out to 18:20 per mile. Remember to sign up for the bus run on August 17. We’ll be doing the Hawaii Kai loop then. Keep on Walking!
Sweet 16’s by Cliff hand
Staff volunteers Roanne and Pam were on (unpaid) leave of absence today, leaving Cliff to assume full responsibility. Roanne was busy with table duty, and a very welcome sight she was as the rest of the Sweet Sixteens filed in after our first 12-miler. We need to keep pushing the envelope so as to be ready for the 13-mile bus run in two weeks. Today most would agree was “sufferably hot” but nonetheless at least four of us jogged a considerable part of the last mile. As other groups may not know, the Sixteens use Triangle Park as the release point, after which for the remaining two miles we get to choose our own pace. About a third of us speed up for the final leg (excellent pacing strategy for the marathon – that is, don’t spend so much energy in the first 20 miles that you can’t pick it up for the finish). Most of the rest of us hold the same pace, and few, if any, slow down. Our finishers today were Lynn-2, Linda, Yuriko, Sylvia, newcomer Joyce, Noreen, Verne, Sherry, Dan, Ryan, Isaac, and Glenn. Judy and Macy did about seven miles with the group, but managed a good workout by dong four before start of the formal clinic.
Green 15’s by Louis Crompton:
Another timely talk by Dr. Scaff… injuries happen, and we are not immune by being in the Clinic… I know other groups have lost runners and one of our own little green people is down and out… on a hill doing a homework run and felt a pain in the knee… the knee is still swollen over a week… without seeing it, our good doc supposes it may take a quick surgery to repair and no marathon in 2014. We all wish Miss 7 [Nanako] well in her recovery. We had 8 go out for a jaunt of 11.55 miles today under reasonably nice conditions. We even drank and ran at Nelson‘s oasis… we don’t take 5 and talk story, but we sure appreciate your being open… we are in and out of any water stop like we plan to do during the marathon… our overall time today was 2H 55M giving us an overall pace of 15.15 m/m. We kept passing and getting passed by intermediate groups today… hmmmm ….. how much quicker than our 6.5 hours do you all finish the marathon? Maybe just a rumor, but we’ve heard in the past some have finished around 7 hours…. Our thanks to the refreshment crew today… talk about choreography… one to refill the liquids, one to refill the goodies, and one all important member to shoo away flies with her fan… you guys did great! Next Sunday Green Team bumps it up another hardly noticeable 1/2 mile which will break another glass ceiling. Keep up your homework.
Golden 14s by Dean Takashige:
Week 20 already? Also the last weekend in July. It was a hot but luckily we had some breezes along the way. We had about 9- 14 in our group, which kept changing at each water stop…Thanks to Lisa, Sandra, Gail and Sensei Norm for assisting with the group. I kept the route simple and direct from the Park to our virtual telephone booth for the first half we ran past the tail end of the Tin Man participants. By the time we were on our way back the course had been rolled up and put away and instantly Diamond Head road was packed with the normal weekend crowd and cars. Welcome to our new runner Ulu you did very well considering this was your first time with us and we ran 10 miles… We hope to see next Sunday.
Sunday was our last 10 miler, Next Sunday will be August and we will start running 12 miles up to Wailupe Beach Park. We ran 10.2 miles in 3 hours and 10 minutes and burned about 1200 calories.
Keep up with your midweek homework runs and we will see next Sunday.
Lucky 13’s by Derby Linden:
Limited parking due to the Tinman event did not keep the five and strong, JessLyn, Michelle, Dave, Jay and newcomer, Mark from running the thru Waikiki to Ala Moana / Ala Wai route. Next week, the group will graduate up to the 12-mile run – HMC clinic toward Wailupe Beach Park. Keep up with your homework and everything will fall into place.
Da Comment Corner:
Second Bus Run:
August 17th; 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.
I am sure everyone has their own meaning to this word and so to define it would be a very personal proposition. Perhaps running their first 12-miler is a huge step (and a success) for many beginning runners; when I first joined the clinic “eons” ago, I had never run for more than 5 or 6 miles at any one time. Running 12 miles on a weekly basis was unimaginable at that time. And now, running 14, 16 or even 18-milers are not as daunting as it sounds. As I train for my 17th consecutive Honolulu Marathon (yes Bob, I started when I was 10 [joking of course]) with the Honolulu Marathon Clinic, I feel grateful for all of the successes and lessons not just achieved in running but also as it relates to life itself. I am sure that we all have and will have our own “successes” with our running which certainly will translate and inspire to successes in one’s life as well. Keep on truckin’ as many more successes await you!
Here is a link to some of the great pictures that Sr. Staffer Roger Kobayashi took of our runners this past Sunday. Be warned one of the pictures might cause nausea (a pic of yours truly trying to smile while grimacing with pain).
Stay cool and injury free!
See you at the water stops,