Blair’s Weekly Update 08-17-2014

No talk by Dr. Scaff this week due to the Bus Run.

Table Duty:

Thanks to leader Byron for giving up your Bus Run to take care of us after our runs. Your thoughtfulness is greatly appreciated. We are truly blessed to have such selfless members. The drinks and food were the best!

Second Bus Run:

130 members had signed up, 160 runners boarded two Robert’s school buses for the second Bus Run of the year. While we were packed in very tight in both buses, the conversation and socializing flowed freely and abundantly. Most Beginners were dropped off at Maunalua Bay in Hawaii Kai, while others departed from the traffic lights just past Sandy Beach. Thank you all for being so prompt and organized! Also, thanks to the many members who donated monies beyond the required $3 bus fare – much mahalos!!! Much mahalo to Robert’s drivers Delores and Chad for being so flexible and for taking such good care of us.

Our third and final bus run is scheduled for October 12th. The furthest drop off point will be at Makapuu Point (very close to Sea Life Park – mileage approximately 15 miles). It gives runners a chance to run along the eastern coastline (a route not normally run) and also become more familiar with the second half of the actual marathon route. Again, water bottles are highly recommended as the water stops are few and far in between. A signup sheet will be posted soon so please sign up.

Group Reports:

Advanced Group by David FitzPatrick:
(Pace – <9:00 per mile pace)

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. Les enjoyed the bus run today. Donis and I did a fast 12, and Nancy joined us too. Next week we are meeting at the Hawaii Kai boat ramp near Roy’s at 6:00.
.

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

We started out from Sandy Beach today as the Chrome Group including the Greys (Andy, Mindy, Rob, Robert, Emilie Melissa and Amanda), the Silvers and two Pinks (Lisa and Arlene). We were really spoiled since we had 3 hosted stops within the first 7 miles including Gatorade and Snacks. Thanks Scott from the Silvers, Rob from the Greys and Nelson from the Purple. Andy, Mindy, Robert, Lisa and Arlene pulled away from the rest of the group and followed the marathon route back to salute the Lady at the finish line then ran a couple miles through Waikiki to finish off with 16 miles.

We missed Ron today since he is on vacation in China. The group is looking forward to him coming back since he controls the pace a bit better than I do and I have a habit of making unplanned deviations into Waikiki and other locations.

The highlight of our day was seeing Byron hosting the snack table at the end. His snacks were nice but it was nicer seeing him back in the groove. This was the first time that he made it to the clinic this year. We expect to see him back every week from now on.

Many of our members plan to do the rescheduled 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 well and have the energy, pick up the pace to the finish. DO NOT GET HURT!

There will be no formal clinic on Labor Day Weekend. We will plan an informal run.

It seems odd that I can remember every marathon that I’ve ever done, including the times but I asked (and forgot) Lisa and Arlene’s names 3 times in one day. The following article (thanks to Mindy) helps to explain this oddity.

The Oddity of the Long Distance Runner
http://www.huffingtonpost.com/jason-saltmarsh/the-oddity-of-the-long-di_b_5674473.html

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

Alberto, Paris, Tony and Lynnae escorted 15 Silverados on the second bus run of this year. The group started at Sandy Beach, narrowly missing the early morning showers, which are very uncharacteristic of Hawaii Kai. The morning drenching kept temperatures a little cooler, but eventually gave way to pretty sunny conditions. Our group included: Dr. Joe, Tavy, Jun L., Scott H., Evelyn, Scott C., Paul, Robert, Horacio, and Scott C. We welcomed Melissa and Amanda from the grey group; they are enjoying their first year with HMC. The Silvers took the back roads from Kamiloiki Elementary to Hawaii Kai Drive, enjoying the quiet passage past the nurseries. We were blessed with a couple of extra special water stops by some wonderful HMCers. A big mahalo to Scott C. and Dr. Rob – the Gatorade icees and snacks hit the spot! We had great conversation along the way to make our training fun. Can you imagine that we’ll be trudging (hopefully gliding) along Hawaii Kai Drive in just 4 short months?! The familiarity that we gained during this run will certainly come in handy on race day. Good job Silvers!

Homework (mandatory): Get your mileage counters ready. Keep a journal of your workouts. Target 28-30 miles per week. Ideally, this can be done in 2 homework runs of 7 miles each. Don’t forget the rest day in between, as rest days are training days too. If you’re not there yet, remember the 10% rule; mileage should be increased by no more than 10% per week to avoid injury. If you haven’t been doing your homework, now’s the time to get serious about training.

Running Tips: About now is when other running groups will start training for the marathon. But HMCers are way ahead in their training! Training at these longer distances is tough, which only highlights the benefits of being with a group. We can encourage one another and commiserate together about different challenges (and sometimes ailments). Runners are very positive individuals (it’s the endorphins), and so willing to help one another. If you’re struggling with any particular area, please do not hesitate to ask your staff volunteers. They want to help and can point you in the right direction.

*Upcoming: Good luck to those HMCers running in the Norman Tamanaha 15K next Sunday (rescheduled from 8/10 due to the storms). Have fun 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.

Aug 31 – Sept 1 (Labor Day weekend): There will be no official clinic, but the Silvers will plan a special run. Ideas are welcome, and of course Tantalus is a possibility. We will post final details next week.

Those who want to beat the summer heat may want to consider an earlier start (6 a.m.) at the midway point. Email Lynnae if you’re interested, and/or want to join the Silvers’ email list.

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

40 spirited runners made up our group today. We were joined by some of the Blue group who were leaderless due to travel commitments by Andy and Val. Melody and her group did an incredible job and finished strong with the White group. All members finished in unison back at the clinic start, a sign of the fitness level of the group and its patience with their pacing. As we boarded the buses, it looked as if we would have the perfect running weather – overcast, a bit of rain and some nice gusts. But in Hawaii Kai the sun started to radiate heat and with no wind, it got very muggy. But all of the members persevered and did an incredible job in maintaining a steady pace and making sure we were properly hydrated and re-energized. As mentioned, the first part of our route is a bit of a change as our water stops are at almost 2 mile intervals and humidity high right from the start. Making sure we are properly hydrated and re stocked with electrolytes, potassium, sugar, etc. is essential to having a good finish. Thanks also for Nelson’s Oasis! Mahalo to Nelson and his Purple gang! Thanks also to Dr. Rob and Donna for the “stealth water stop” – it was where it should have been and was, and perhaps will be again.

Energetic Bob, Guru Sam, Dwight and Blair led Masa, Russell, Attila, Elena, Jessica and son Taylor, Steph, Erica, Kevin, Chong, Jin, Jaimie, Shelley and friend, Donna, Elaine, Jason, and a slew of others, apologies for not getting all your names, through the 13-mile trek. Congratulations!!

Beginners:

Sweet 16’s by Roanne Abe:

BUS RUN!! And what a run it was. 13.3 miles took us about 4 hours to do with rest and water breaks. If you did the scenic route, add another 0.1 mile to your total. Eighteen of us braved, the rain, sun and steam to take on today’s challenge and walked the 2nd half of the marathon course. Joining us today were: Lynn, Verne, Noreen, Judy, Annette, Lynn2, Dan, Joyce, Marleyna, Becky, Gloria, Glenn, Linda, Isaac, Yuriko, Cliff, Pam and Roanne. Sylvia and Macy also participated in the Bus Run, but opted for the shorter distance. Out pace was a bit slower than usual, closer to 17 minutes, however, given the heat today, slower was better. The breezes kept us cooler, but thank you everyone for bringing water, as that was much needed today. Take note of how you feel and if you had blisters or chafing. These are areas that you should try to problem solve before the marathon. New socks, body glide, mole skin, changing your energy drink or food, etc., may be some of the solutions that you try.

If you feel that your shoes are starting to show their miles, please start looking to break in a new pair, so that by marathon day, you’ll have a good pair of shoes to use. Avoid waiting until December to do this. Homework walks are a total of 30 miles for this week with no walk being shorter than an hour. These walks are essential now that the mileage is increasing.

Much thanks to Nelson and Byron for providing a much need snack to replenish our energy stores! The ice cold beverages and salty snacks were great. I have never seen so many smiles in one place. Thanks again for being there!

See you all on Sunday!

Green 15’s by Louis Crompton:

Another Sunday Fun day… did you notice how group dynamic slowly changed as we left a nice park, drove into a graying area, and then the windshield wipers started flapping? We no longer had to think IF we would get wet or not… Green Team was delighted to have one of our 2013 alumna visit today, the lovely Ilana, who finished her first marathon last December in 6 hours 24 minutes. And she became the guru on our outing for such questions as can we finish the marathon if we only train for 30K? (Yes.) Did you have to take off from work on Monday? (No.) etc., etc… Lou led us around Hawaii Kai Drive, and then coming back to the marathon finish line we did something not tried before by the Green Team… various people today took a turn at being our pacer… Ryan, Aki, Ilana, Scott and Willard all led at one point… As Akiko said, it was fun being in the lead and being able to chat with someone in the #2 slot… the time / distance was not noticeable, just a fun comfortable jog along the road. We were sorry one of our own MISSED THE BUS… bummer… but he went out for a solo long run. And we missed a couple regulars due to aches & pains or schedule conflicts… hope to have a full crew back next Sunday. So how did our multiple pacers do? Everyone felt very comfortable with the pace, not slow, not fast, easy to converse… just right. Made it back to the marathon finish line (11.25 miles) in 2 hours 45 minutes… since we followed the marathon route that’s a good clue what to expect in December… check your time at mile marker 15 and add 2 hours 45 minutes. We did have to get back to our usual start / stop point so that took us up to 11.57 miles today in 2-52 overall which would be a 14.9 m/m pace. We all want to say mahalo to both the Oasis crew and our finish refreshment table… a great surprise to find both places open for business. Do your all-important homework runs and come back next Sunday when we’ll bump it up again… what will that be – about 13? Just come and we’ll have fun. Aloha

Lucky 13’s by Derby Linden:

What a way to start Bus Run #2 being greeted by the blessings in the sky. The group was led to experience the mid-point run of the marathon route through Hawaii Kai’s neighborhood before heading back onto Kalanianaole Highway. We were treated and greeted at Kawaikui Beach Park by Nelson’s Oasis. THANK YOU!

With rejuvenated energy, Maryvic, Elaine, JessLyn, Laurence, Mark, Ming, Jay, Caleb, Noah, Cyrus, Cherry, and Lehua headed towards Aloha Gas Station and cooled down at the “Beer Cave” before heading down on Kealaolu Avenue onto Kahala Avenue. A treat for the 12-milers was taking a detour onto the beach access in Kahala. Great run by all and continue your homework: Sunday 12 miles; Tuesday 10 miles and Thursday 8 miles. Hydrate, hydrate, hydrate.

Da Comment Corner:

Da Bus Run:

Congrats to all of the finishers of our second Bus Run! As I gleaned from the various groups’ comments, many leaders mentioned how difficult the run was and how dehydration had an effect on many runners. Our bus run treks are a little different that our usual Sunday runs – a bit of a quickened pace at the beginning that gets rid of our pent up energy from the bus ride, a different terrain, the distance between the beginning water stops, and the late morning heat create a situation where dehydration can occur readily and fatigue set in earlier than usual. For many, the actual marathon experience will be similar.

Our third and final Bus Run is scheduled for October 13.

From the Grey Group’s Mindy:

The Oddity of the Long Distance Runner
http://www.huffingtonpost.com/jason-saltmarsh/the-oddity-of-the-long-di_b_5674473.html

Stay injury free!

See you at the water stops,

Blair