According to Doc and his research, stretching before a run is not necessary. Stretching after a run might help. Doc advises to start off a run very slowly and easily and warm up to your “cruising speed”.
Dr. Scaff is going to be out of town on August 10th & 24th (the 17th is a Bus Run) and has lined up two excellent speakers whom you will enjoy.
On August 10th, Alan Titchenal, PhD who co-authors (with his wife Joanie) the weekly comments on Nutrition found in the Honolulu Star Advertiser will be your speaker. His topic will be Protein and Iron requirements for athletes. Don’t miss it!
On August 24th, Dr. Richard Ando an Allergy/Asthma Specialist and marathon runner will be addressing Asthma and running. He is an expert and if you have friends who are active and even if they are not planning on doing the marathon, please invite them to attend.
Mahalos to Grey group leader Ron and his wife, Betty and family for a great spread of food and drink! Greatly appreciated after a long run in the hot sun with humid conditions.
Advanced Group 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. Congrats to Donis and Les for a great San Francisco marathon! Donis finished fourth in her age group and Les did great as well! Both ran today in recovery. Nancy joined us too and it’s great to see her recovered. Our group ran 9 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)
It was a bit warm and humid today, as we set off from the second beach park at 6:00 am. We went out with a total of 8 runners, and ran 8 miles to the HMC meeting point for Dr. Scaff’s talk. We picked up 2 more runners to make it an even 10 back to the beach park for a total of 15 miles. The runners included: Steve, Sandy, Steve, Izumi, Lisa, Kozo, Jun, Joe, John and Mieko. We ran a nice slow pace of about 10:00 per mile, and went just 15 today to ease into our 16 mile runs for the month.
The stats for the 2 runs are:
- Distance: 7.98 miles
- Total time: 1:23:31
- Running time: 1:19:33
- Running pace: 9:58
- Distance: 7.04 miles
- Total time: 1:18:21
- Running time: 1:09:04
- Running pace: 9:49
This was a good transition run from 14s to 16s for the next month, and everyone did very well today! There were a couple of people nursing slight injuries, and it’s important to listen to your body and run easy or rest a while when you start to feel pain. Also, these runs are getting longer, and now is the time to practice good fueling and hydration. As I mentioned before, the most important thing to remember on these long runs, particularly after 14-15 miles, is a positive mindset. Remember to stay positive and upbeat and to keep telling yourself that you are feeling strong. Talk to yourself in an encouraging tone and act like your own cheerleader. This will help greatly in the tough times when you feel like stopping. Next week, we will be doing a 16-mile run, starting from the second beach park, and all are welcome to join us. Happy running, and we’ll see you next Sunday
Grey Group by Andy Hignite:
(Pace 10:30 – 11:30 minuts per mile)
Andy led the Grey group alone today since Ron and Betty hosted the table duty. Thanks Ron and Betty. We stepped up our distance for our first 16 miler and 5 of us (Andy, Tiffany, Tamara, Rob and , Nicole) made it all the way. Our group fluctuated today in size as people joined in at various locations. The distances for the group varied from 8 miles to 19 miles and our members was Andy, Tiffany, Tamara, Rob, Nicole, Emilie, Wes, Mindy, Melissa, Dana and a couple more (sorry I missed a few names).
Nelson and the Purple Group was there for us at the second beach park with Gatorade and snacks. Thanks Nelson and team.
Many of our members plan to do the first readiness run (Boca Hawaii -Norman Tamanaha 15K) next week. It is only 9 miles and that will seem easy compared to the distances that we have been doing. But remember, it is a readiness series not a short trace. It is recommended that you start off and hold your marathon pace for the first 5 miles. Don’t be lured in by the rabbits. After the first four miles, evaluate yourself, if you are doing good and have the energy, pick up the pace to the finish. Do not get hurt!
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)
- 8/10/14: Boca Hawaii -Norman Tamanaha 15K or 16 miles, turn around at Holy Trinity Catholic Church
- 8/17/14: 2nd Bus run 8/24/14: 16 miles, including Kilauea Hill, turn around at second beach park.
- 8/31/14: No clinic – Grey group will plan an unofficial run
Silver Group by Lynnae Lee:
(Pace 11:00 – 12:00 min. per mile)
It’s a new month, and a new distance. Alberto escorted the Silverados on their first 14-mile run this year. The group included mostly regulars, with a one newbie. It was a bright, sunny, and HOT summer day. Good job Silvers!
Homework (increasing again): We continue to count miles. Target 28-30 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. We will be at the 30 mile mark for a while, so there’s no rush if you’re not there yet. A minimum of 24 miles/week is good. 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.
For those experiencing back problems and leg soreness, consider massage therapy or utilizing a foam roller. This can help with your recovery. It’s all part of taking care of yourself so you can continue to enjoy running for a long time. If it’s good for Olympians, why not you too?
Upcoming: Good luck to those HMCers running in the Norman Tamanaha 15K next Sunday. Have fun out there in the first race of the Marathon Readiness Series. Clinic runners, don’t forget to cheer on the racers when you see them along the course.
Don’t forget to sign up for the next bus run on August 17th. Sign up list is posted at Clinic.
Since it’s getting hotter this summer, those who want to beat the summer heat may want to consider an earlier start. We will discuss that as a group and decide whether to formalize a plan. Mahalo to Jimmy for the suggestion.
Black Group by Ivan Irie
(Pace 11:30 – 12:30 minutes per mile)
This morning we started our run minus our co-leader, Ivan, who joined us at the clinic, with a little breeze, Curt, James, Doug, Mariann, Jan, Abe, and Russ, started off trying to maintain a pace of 11:45. Our plan was to do Kahala Ave. only because we could not do it without Devon, who was able to join us today. I know it was difficult to maintain our pace with Russ trying to lead minus his gps watch (long story), but with the help of our group, we managed. Midway on Kahala Ave. Martha popped out of a side street to join the group to the clinic. Due to a slight late start we could not do a plan run to Kapiolani Park finish line but we did make it in time for the clinic. Ivan led us on a detour run around the zoo, ending at Pacific Beach Hotel to refill our water bottles with cooler water. The group headed to Kapiolani Park to continue our run along the marathon route with the sun making it presence known, getting humid. Ivan left the group somewhere near Doggie Park and Devan, not feeling his best left the group somewhere on Kilauea Ave. (hope all’s well), the group continued our run to Waiholo Street where Curt left the group. Abe, James, Doug, Mariann, Jan, Martha and Russ decided to try to fulfill our commitment to do a 14-miler. Martha left the group at the first beach park where she started from as the group headed back to Waiholo Street We completed our 14-miler and thank you all for your commitment whether it was 12, 13, or 14 miles, as a group we all did well.
Anyone wishing to join our Black Group on our early run 6:15 a.m. start, we welcome all runners to our meeting place on Waiholo Street across Kalani High School. If you need more directions, contact email@example.com, see you all next Sunday, keep in mind there’s an 808 readiness run, and do your homework runs in preparation for our 14-miler, have a fun week.
White Group by Blair Hoashi:
(Pace – 12:00 – 13:00 min. per mile)
Guru Sam counted 34 spirited runners climbing steadily up Diamond Head on our way to the group’s first 14-miler. Staffers Bob, Dwight, Richard, Lisa and Blair accompanied the Guru and the group toward the Kahala gas station, the 8 mile turnaround point. Many members, due to injury, lack of homework, time constraints, etc. opted to turnaround at various halfway points prior to the second beach park and Nelson’s Oasis. Leader Bob did a great job in taking charge of the group as we started the second part of our journey from the Kahala gas station. Blair held up the rear as usual. The 26 or so who made it to our 14-mile turnaround point (second beach park) were treated to Nelson’s Oasis. We lost Sam and a few members along the way but we all reconnected at the Diamond Head water stop and finished together! The conditions were not the best for running but the group persevered and did an incredible job in their first 14-mile trek for the year. Congratulations!!
Congrats to Tori, Charlene, Jaimie, Chung, Russell, Francis, Attila, Kevin, Erica, Melissa, Ryan, Violet, Elaine, Jessica and family, Abbey, Donna, Masa, Jin, Ming, Monica, and a slew of others. Apologies for missing your names.
Please sign up for the Second Bus Run (August 17th) – we get dropped off at the traffic signal past Sandy Beach, start by running into Kalama Valley, and through to Hawaii Kai Drive, then reconnect with Kalanianaole Highway back to Kapiolani Park. Mileage – approximately 13.5 miles.
Blue Group by Andy Hirano:
(Pace 12:30 – 13:30 minutes per mile)
The Blue Group came out today in surprising numbers. We started out with 14. Clinic staff volunteer, Bob Lew, join the group as the group did its 2nd 12-mile Sunday run while other groups started upping their mileage. Welcome to the new runners joining the Blue Group for the first time; Ken, Amanda, and Christina. Although it was hot, there was a breeze that made the run pleasant. A few runners turned around at the Kahala gas station, but the rest of the group made it to Wailupe Park where we turned around. It’s nice to have a rest room and water at this half way point. Coming back to Kapiolani, Group Leader Andy kept a steady pace, while Val kept the group together and kept track of our time and mileage. In no time, we had our 2nd 12-mile run under our belt. The group did well today. We’ll continue to do 2 more 12-mile Sunday runs before upping the mileage to 14. Keep up your weekday runs and we’ll see you next week.
Buff Walkers by George Ushijima:
Aha there it is. August! Anyone ever marvel at the fact that Diamond Head is still green. We had a large crowd today, especially considering that last week’s 6 was the most we had in a month. We started out today with 14 of us. But we were minus Roger, who is recovering still from his hurt. It was a great day, the breeze was there, but only if nothing was blocking it. We made it out to Walupe Beach Park, via the mauka side of Kalanianaole Highway. We heard all the stories of where everyone has been, all over the place. We’ll have one more regular outing before going on the bus run on the 17th. Don’t forget to sign up. We arrived back to Kapiolani and found such an awesome buffet from John. Wow see you all next week. Keep on walking.
Sweet 16”s by Roanne Abe:
Thank goodness for trade winds coming back. It made all the difference in today’s 12.9-mile jaunt to Wailupe Beach Park and back. Days like today remind us all to wear sunscreen and carry water. There were some faster paces and some slow ones, but we averaged about 16:30 min/mile over all. There were twenty-three of us today: Lynn1, Dan, Sylvia, Verne, Noreen, Shari, Joyce, Chris, Kiyoko, Dori, Annette, Judy, Yuriko, Glenn, Ryan, Isaac, Chin Wynn, Marlene, Carmen, Cliff, Pam and Roanne. It was good to see you all out there with your smiles. You’re all improving on your endurance and it really shows. Good job on your homework walks. If you have not done so already, please sign up for the Bus Run on August 17th. We’ll be going longer without a water stop for about the first two miles. You may want to try out different water carrying solutions next week to prepare for the 17th. Remember to do your homework walks throughout the week. Today we saw an accident happen as we crossed the road. Thankfully no one got hurt. Please remember to be aware of your surroundings and be safe when walking. See you on Sunday!
Green 15’s by Louis Crompton:
Looked like most of us made it to the start line this morning even though Hawaii 5-O tossed us a little hurtle if you normally come in via Kalakaua… we’ll have to watch the 1st show of the new season to see what all the excitement was about. Green Team cranked out 12 miles in 3 hours 3 minutes for a 15.2 m/m overall pace… One of our men returned in 3 hours 7 minutes and felt a bit down for lagging behind a block or so… there’s nothing holy or mandatory about finishing holding hands with your pace leader… important thing is that you followed the route, did it at your pace, and finished at 15.? m/m… that’s fine… do it every week. In the December 2013 marathon Green Team finished with an overall team average of 6 hours 35 minutes (15 m/m)… but our individuals were clustered 6-:25 to 6:45… so + or – 10 minutes from the group average over an entire marathon distance is excellent. Ya get the same tee shirt whether you finish in 6-35 or 6-45. Actually you get the same tee shirt even if you’re in Intermediate or Beginner groups and finish in 7 hrs, no body knows. If other groups are getting too large, Green 15 can take you in and you’ll finish the marathon in 6.5 hours, overall 15 m/m. Thanks to the table duty folks today for putting out a real spread… wow, sandwiches, fruits, breads chocolate… this may be a “disincentive”… people may only want to run around Aloha Gas and come back early to hit the chow line… but not Green People… next week we bump it up a notch and go for 12.5 miles… hardly any difference in effort from today, but next Sunday may be breezy and raining… so? Weekly homework sessions carry greater and greater importance as we head to longer distances… eat out / tell the husband to make dinner, but don’t skip your homework. Be sure next Sunday to sign up for the Bus Run if you didn’t already
Golden 14’s by Dean Takashige:
We had a good turnout for our first run in August. Which included 5 new faces joining the group.
Welcome to our new friends, we are glad to have you on board. Two of runners have done a previous Marathon in years past, and I know it still feels like the first time you ever ran, so just take it a little at a time until you get back into the swing of things…
This is August so our goal is 12 miles for this month. Your mileage may vary if you run in different groups.
Although it was a very hot day we had a fairly consistent breeze to keep us going. I felt the hottest stretch was from Wailupe Park back to Kahala service station,
Overall we did very well, no injuries which is always a good thing. As our runs get longer the midweek homework runs become more and more important. So keep it up at least an hour with a day of rest between runs. If your schedule allows it you can run longer than an hour but at least try to at least run and hour. Also depending how you feel you may end up running or walking at a slower pace than on Sunday, this is also ok. It’s better to walk an hour than sit on the couch watching TV. Since no matter what program you watch it won’t help your Sunday runs.
The question of the week was, “how far will our longest run this year during training?”
We (the golden 14’s will run 16 miles as our longest training run this year. Follow the program and you will finish the Marathon in December. A lot more will be said on this by Dr. Scaff in the months to come. Trust the program it works.
Along with this is a word of caution, don’t feel anxious that you are not running enough miles to complete the marathon in December. This is a normal feeling for all the first time runners. We are at the half way mark of your training, don’t overextend yourself and get hurt. Then you will have to lay off a few weeks to recover.
You might want to start thinking about getting a new pair of shoes if they are wearing out. You don’t want to wait for too long and not have enough time to break in your shoes. Running the Marathon with a new pair of shoes on that day may be painful.
A reminder, in two weeks we have our 2nd bus run, therefore sign up if you can make the run so we have an idea of how many buses we will need.
Thanks to Lisa, Gail and Cindy for assisting with the group.
We ran 11.6 miles in 3 hours and 42 minutes and burned 1226 calories.
Keep up your homework runs and we will see you on Sunday.
Lucky 13’s by Derby Linden:
We welcome several new runners June, Lei and Kalani. After testing their running abilities and comfort, June joined the Grey Group, and Lei and Kalani joined the Golden 14’s.
The core group JessLyn, Michelle, Mark, Brent, Dave, Laurence, Maryvic and Ming all took running in stride. August is proving to be a tough month and it took its toll on me as well as others. Hats off to the group in making its first 12-miler debut to Wailupe Park and back to home base. Tough bunch of runners.
Continue your homework: Sunday 12 miles, Tuesday 10 miles and Thursday 8 miles. Hydrate, hydrate, hydrate.
Mark your calendar for Bus Run is Sunday, August 17th and sign up, too.
Da Comment Corner:
Second Bus Run:
August 17; fare – $3; farthest drop off point – traffic lights past Sandy Beach, approximately 13.5 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 toward Haunama Bay.) Please sign up on our sheet posted on the bulletin board.
I mentioned in last week’s update about successes in running and in life. And I mentioned that everyone has their own definition of the word and will encounter many successes in life. Just wanted to share (thanks for your indulgence) a great “success” I experienced last Sunday. After an incredible 12 mile run Sunday morning with the group, my 12 year old son’s basketball team (which I luckily happened to coach) was to have their last game later in the afternoon.
The teamwork and camaraderie of this team is incredible; they are always mindful of each other and help one another to achieve each’s own success. We had a teammate playing basketball for the first time who had not scored; everyone else (all nine players) on the team had a score throughout the season. In the fourth quarter, his teammates resolved to get him a basket and with about a minute left, this teammate scored his first goal of his basketball career. Our bench erupted with joyous emotion! His dad was overcome with emotion.
As an aside, the team made it through the season with a 10-0 record.
Successes await all of us!
Keep cool and injury free!
See you at the water stops,