Dr. Scaff was traveling on the mainland and so Dr. Ando, one of our clinic members, spoke about running with asthma. An excellent talk. Due to the Marathon Readiness Series start, a 15K run, many members were missing this morning.
Thanks to Pink group leader Stephen and friend Kolter for doing such a great job at table duty! Mahalo!!!
No Clinic this Sunday – Labor Day Weekend:
Please check with your group leaders if you are meeting this Sunday “unofficially”.
Pink Group by Stephen Cole:
(Pace 9:30 – 10:30 minutes per mile)
The Pink group went out today with just a few runners, including mostly staff. Several Pinks were running in the postponed 15K marathon readiness series run, and the rain persuaded others to sleep in, I’m sure 🙂
It was a humid day, with the rain easing up quickly, and the sun coming out to bring the temps close to 90F. We started out at the 2nd beach park at 6:00am, and ran into the HMC meeting place for a beginning total of 9 miles. After the talk, Kolter and I set up the tables for the post-run refreshments, and the other Pinks ran back out to the starting point for another 7 miles.
The overall distance was 16 miles, with a running pace of about 9:50. Next week there is no official HMC run, but the Pinks will be meeting per usual at the 2nd beach park at 6:00 a.m. for another 16-miler.
Happy running, and we’ll see you next week!
Silver Group by Lynnae Lee:
(Pace – 11:00 – 12:00 minutes per mile)
Alberto and John escorted a group of ~10 Silverados on a 14-mile run today. The group was smaller today because of the Marathon Readiness Series 15K race. Our group included: Moon, Terry and Paul, amongst the other regulars. We also welcomed Sergio who was visiting the islands. Weather conditions were very humid for this summer day; more breezes would have been nice. The li hing apples at Nelon’s Oasis hit the spot! However you chose to get your miles in, good job on a hot day!
Target 28-33 miles per week. This can be done in 2 homework runs of 7-9.5 miles, or 3 shorter runs if you’re injured, with the first homework run on Monday afternoon. 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. Homework avoidance will be evident on Sunday runs. Train smart to avoid injury.
With the longer Sunday runs, your recovery becomes much more important. Stretching after your cool down, proper hydration, and dietary replenishment are all important. Some soreness is expected, but over time the recovery period should be shortened as your body gets accustomed to the distance. Fruit and some salty snacks immediately after, and a protein shake or full meal 1-2 hours following your run is recommended. Aspirin after (never before) your run can help the inflammation. Experiment with different elements to see what works best for you. Most importantly, if you get injured, stop running or it will get worse. Injuries now can be healed before race day with proper care. See “Your First Marathon” by Dr. Jack Scaff, pages 37-39 for a good discussion on injury protocol (and you’re sure to see familiar faces).
Labor Day special Run [8/31]: Since there is no official Clinic on Labor Day weekend, the Silvers will be doing a special run. We will be meeting at Nuuanu Valley Park (corner of Pali Highway and Puiwa, across Oahu Country Club) on Sunday, 8/31, at 6:15 a.m., heading out at 6:30 a.m. All HMCers are welcome. The anticipated route should be ~14 miles, with hills. It will be a good opportunity to build those much needed muscles for marathon day. For the hill resistant folks, we’ll make adjustments. Please be sure to bring your own water bottle, as water stops will not be as frequent as our regular route. Bring pocket change for shaved ice after. Call Alberto (781-9221) or email Lynnae (lynnaelee@yahoo) for more info.
Shout Out Corner:
Congratulations to the many HMCers who participated in the Norman Tamanaha 15K on 8/24, the first race of the Marathon Readiness Series. Happy finishers include: Tony, Tavy, Dr. Joe, Scott H., Carl (aka Izumi-for-a-day), Mindy, Jun L., Jimmy, Horacio, Ivie, Andy, and Martha. Good job! HMC training pays off again.
The Tough Runner Award goes to Jun L. for completing the Run with the Pigs 22-miler from Pali to Waimanalo on 8/23, and then the Norman Tamanaha 15K the following day. He was all smiles at the finish line (and standing on his own two feet). Reportedly, he was in fine form at the 15K, as he passed other HCMers. Congrats Jun, on this great accomplishment! You deserve a massage.
Congrats also to Big Joe and John for completing their 11-mile legs in the Run with the Pigs. Big Joe did a great job on his return from Waimanalo, and secured 3rd place in the relay division.
Black Group by Ivan Irie:
(Pace 11:30-12:30 minutes per mile)
This morning we had a staggered start depending on the distance and start time. Leanne, Kiana, Devon, and Ivan started the day at Wailupe Circle and met up with Doug, and Russ at Waiholo. James parted at Wailupe and chased after the initial group to catch up, and we ran through the residential area, gas station, Farmer’s Road, Triangle Park, around Diamond Head, and around Kapiolani Park/Honolulu Zoo to make it to the Clinic start. On Diamond Head, Jann joined us as she tried to meet the group at Waiholo. After the Clinic Start, we ran back around Diamond Head (Jan left us at Monsarrat), Gas station, said “good bye” to Russ who left us at Waiholo, and we continued to run until the first beach park. Because of the initial rain in the morning, no one had their GPS except for Russ so we are guesstimating that we ran 13.5 miles on a 11:30-12:00 minute pace. Great job everyone. Next week, no official Clinic due to Labor Day Weekend. Black Group will be meeting at Wailupe Circle at 6 a.m. to run our last 14ish miles before bumping up 2 more miles for September. Since it is the last Sunday of August, we will be doing Kahala Avenue as well. If you are interested in running with us, please email our group leader, Russ, at firstname.lastname@example.org
White Group by Blair Hoashi:
(Pace – 12:00 – 13:00 minutes per mile)
We had 29 members in attendance this morning for another 14-mile run. Guru Sam, Bob, Dwight, Lisa, and Blair led the large group; while a few turned around at various halfway points, 24 members persevered through the heat and elements to finish the tough 14-miler. Special thanks to Guru Sam and Bob, who did an outstanding job in leading the large group back through to finish. Congratulations to our regulars Russell, Jessica, Elena, Jin, Jamie, Attila, Masa, Ming, Donna, Chantel, Melissa, Violet, Hannah, Ryan, another Ryan (Sam’s protégé), Elaine, Liat (from Maui; we miss husband, Nicholas), Monica, a returning Phil, and newbie, Alberto! It was very hot and humid which made for very difficult conditions. But, everyone finished intact and in unison thanks to staff leaders Bob and Guru Sam. Congratulations to everyone who completed this tough 14-miler –- your diligence and dedication will be rewarded handsomely in your marathon.
Special thanks again to Nelson and his Purple assistants for the “Oasis” at the second beach park.
We will meet informally this Sunday at 7:30 a.m.; please join us if you are able.
Also, let’s keep up with our homework runs.
Blue Group by Val Ogi:
(Pace 12:30 – 13:30 minutes per mile)
Today Val took a vote and about 12 of us decided to continue doing a 12-miler due to the hot conditions. Tannia, Dan and Enli had mentioned that the bus run was really hot and keeping up with the white group was a challenge. We managed to get out to the first park and back holding a 13:30 pace. For Labor Day Sunday, Val will be meeting unofficially at the clinic meeting point at 7:30 a.m.
Sweet 16”s by Roanne Abe:
It was a gorgeous day. Some cloud cover, gentle breezes, a cooling drizzle and so much sun. Definitely a day for sun screen. Fifteen of us made the 13.8-mile trek today to second park and Back: Dan, Lynn2, Verne, Noreen, Macy, Sylvia, Chris, Isaac, Gloria, Linda, Judy, Mike, Pam, Cliff and Roanne. The weather seemed to keep our spirits up and our pace as well, we averaged about 16:10/mile with a high of 15:30 (on Kahala Avenue no less). We must have been inspired to leave that stretch of road ASAP. Glad to see that everyone is carrying water and staying well hydrated. Special thanks to Nelson and his wonderful Oasis at 2nd park. We appreciate you and the icy cold drinks you have. Thanks for having the sharp eyes to see us, and the heart of gold for waiting for us to reach you. Much thanks again! Thank you also to Colton, who had table duty today. You were a welcome sight at the end of our walk! Gatorade never tasted so good! Next week there is no official clinic (Labor Day weekend). However, we will be meeting informally at 7:30 a.m. if you want to join us. There will be no snack table, so please bring a small cooler with cold beverages to enjoy after we come back to the park. Remember to do your homework walks and to stay hydrated. If you want to get a copy of Dr. Scaff’s book, it will be available on 9/7. See you Sunday!
Green 15’s by Louis Crompton:
When Dr Scaff isn’t in town, the audience shrinks! Personally I hope the audience will pay heed to our health talk today – my daughter finished the HNL Marathon and promptly collapsed by what attendants diagnosed as Exercise Induced Asthma…. it happens even if you’re not aware of or ready for the malady. Green Team only had five players today, but we enjoyed the 12.8 mile trek out to visit Nelson‘s Oasis turnaround and then back for more goodies in the park… we spent 3 hours 16 minutes on the trip which amounted to a 15.3 m/m pace. Kind of a so-so performance on a so-so weather day being paced by a leader who only felt so-so… But that is 25 straight weeks of ever increasing distances at a 15 m/m pace… a marathon finish time of 6.5 hours is looking so doable. Remember back when we started and 4 or 5 miles seemed so far… Green Team will gather at the usual starting line at 7:30 a.m. on August 31 and go break the 13-mile threshold. Be sure to bring water and snacks. We each should be doing 30 miles / week so be sure to do your homework mileage. See you Sunday, August 31. Aloha.
Rainbow Group by Norm Uyeda:
The Rainbows did an 8 plus training run on Sunday. The run consisted of eight walking miles out to the gas station and then “victory laps” around Kapiolani Park and the Zoo as needed. The Rainbow Group is geared toward either injured runners getting back into shape or beginning runners who are trying to gently extend their mileage. The basic run (walk) consists of an out-and-back to the gas station (8 miles) and then laps around the Zoo and Kapiolani Park until the desired mileage is reached. This lets the runners gently ease into the 12/14/16 mile distances that the other groups are running.
Da Comment Corner:
Homework runs are very important as we start to run a lot further. Try always to enjoy the” journey” and not focus too much on the results – a lot less painful and easier on the ego.
See you at the water stops,